The Hunger for Success: The Solution's Offseason

[NDeeps27]

Hey bob great workouts as always! Mirin the food. Will def give the triple threat a try next leg day for sure, thanks for the idea

How do sumos compare to sldls in relation to hammy stretch? Big difference?
Obviously a much different lift but I may need to incorporate them. I usually stick with conventional Deads and sldls for main ham exercises

P.s. @Frankdaddy as for the pudding talk I was unsuccessful using almond milk in the past, what kind did you use that works

[mivi320]

Sessions and Food is looking great Bob. Junk bowl looks awesome.

[B Con]

Great looking workout. Foods on point as always. Have a great weekend Bob.

[ShadowWolfe]

ever thought of bringing back song of the day?

[Shazriki]

I never realized you were a sumo puller Bob. Is this recent or have you always preferred that stance?

[The Solution]

Lower:

** 5 Minutes on Bike to warm up legs

Pull-Ups:
30 Reps over Various Sets/Grips

Sumo Deadlifts:
135 x 10
225 x 8
305 x 1 (8 Sets)

Prone Leg Curl:
95 x 10
135 x 5 (4 Sets)

+10 Pounds

One Leg Leg Press:
1 Plate/Side x 15
1 Plate +25/Side x 10
2 Plates/Side x 10 (4 Sets)

+2 Reps

Lying Hamstring Curl:
55 x 10
135 x 8 (4 Sets)

+10 Pounds

Seated Calf Raise: *1 Second pause at bottom, 1 second hold at top, 2-3 Second Negative)
2 Platesk x 10 (4 Sets)

** 10 Minutes Foam Rolling Post-Workout (Quads/IT Bands/ Hamstrings)

Post-Workout:

Indian Curry Chicken Fried Rice

Hey bob great workouts as always! Mirin the food. Will def give the triple threat a try next leg day for sure, thanks for the idea

How do sumos compare to sldls in relation to hammy stretch? Big difference?
Obviously a much different lift but I may need to incorporate them. I usually stick with conventional Deads and sldls for main ham exercises

P.s. @Frankdaddy as for the pudding talk I was unsuccessful using almond milk in the past, what kind did you use that works

Two totally different lifts I would do both but do SLDL on another leg day with squats

Sessions and Food is looking great Bob. Junk bowl looks awesome.

Thanks big
Mike you liking the pronom I saw your log on it
Solid stuff

Great looking workout. Foods on point as always. Have a great weekend Bob.

This coming from the guy who never texts me back you as well B

ever thought of bringing back song of the day?

Not really
New parkway drive
Motionless in white
All that remains are my go to right now
In fear and faith
Saosin
As I lay dying
War of ages

Could go on

I never realized you were a sumo puller Bob. Is this recent or have you always preferred that stance?

Just what I am doing in this first 4 week phase may switch next week we shall see
Going to wait to hear back from Matt or Jason about program changes from the strength guys!

Rib is feeling pretty good not 100% gives a touch of discomfort but squatting and DL without a belt may drop my numbers but I need to focus on it

[ShadowWolfe]

Hmmm wasnt really feeling new ATR. The new deftones is awesome. Also just got into Blessthefall.

[Bnizzle163]

Diggin' the new set up the strength guys have you on. Gaining like a mofo and still staying shredded. Inb4 Bob moves up a weight class without gaining any bf

[The Solution]

Kyle Hunt will be coming down from his college in NY to do another Cooking Video, Question and Answer and Training Video this upcoming Thursday...

Any Suggestions for Questions? Post them up
Any ideas for a Cooking video let me know.. you can check my youtube (bkupniewski) for things i have already done

Hmmm wasnt really feeling new ATR. The new deftones is awesome. Also just got into Blessthefall.

BTF is one of my favorite seen them 4 times live

From one of the shows i went to

Diggin' the new set up the strength guys have you on. Gaining like a mofo and still staying shredded. Inb4 Bob moves up a weight class without gaining any bf

Well i am almost 170 Just about 170 to be honest (169.6) which is almost 16 pounds in 16 weeks, i am further from shredded

[Bnizzle163]

Holy Eff dude! You've seriously added some lean mass. Up 16lbs?? Pretty sure a TON of that is lbm based on those pics. Excellent work.

[Frankdaddy]

Hey bob great workouts as always! Mirin the food. Will def give the triple threat a try next leg day for sure, thanks for the idea

How do sumos compare to sldls in relation to hammy stretch? Big difference?
Obviously a much different lift but I may need to incorporate them. I usually stick with conventional Deads and sldls for main ham exercises

P.s. @Frankdaddy as for the pudding talk I was unsuccessful using almond milk in the past, what kind did you use that works

I use SIlk ALmond Milk unsweetened

[The Solution]

Holy Eff dude! You've seriously added some lean mass. Up 16lbs?? Pretty sure a TON of that is lbm based on those pics. Excellent work.

Lettuce be cereal.
The poptarts and ice cream = crappy physique
who you kidding?

[mivi320]

Calves in the side chest shot = sick.

Yeah, the pronom is great. One of the best proteins to bake with. Made some chef bob like treats.

[The Solution]

Another Question and Answer with Kyle
How to stick out in the fitness industry:


http://www.youtube.com/watch?v=6rFGXmFl4s0

[Frankdaddy]

Great advice. Everybody just remember to pretty much work your butt off, be constant with social media, youtube videos, as many forums as you can handle, travel to shows, speak to promotors, reps with booth setups is a good way, visit big expos, and most importantly small ones. Great info Bob.

[Bnizzle163]

Lettuce be cereal.
The poptarts and ice cream = crappy physique
who you kidding?

Troof.

[The Solution]

Upper Hypertrophy:

Pull-Ups:
30 Reps over Various Sets and Grips

Bench:
135 x 15
195 x 15 (6 Sets)
+10 Pounds

Dumbbell Pullovers: (1 Second pause at bottom and top)
40 x 15
45 x 15 (5 Sets)

+1 Set

Chin-Ups:
BW x 15 (5 Sets)

+1 Set

Close Grip V-Bar Cable Row: (1 Second Hold at top)
80 x 15
115 x 15 (4 sets)

+5 Pounds

DB Hammer Curl: (3 Second Negatives)
35's x 10 (3 Sets)

DB Incline Preacher Curl: (3 Second Negatives)
20's x 10 (3 Sets)

** Real fast workout this morning, have to work a mid shift at work (10-7) so i had to get this one in early
Family is in town (brother from down in pittsburgh) and he is a major breakfast guy, so celebrated thanksgiving with the family last night and a massive breakfast this morning

pancakes, eggs, sausage, hashbrowns, fruit etc etc... Can't pass up on those social gatherings with family.

hope everyone had a great weekend.

Post-Workout:

Chocolate Peanut Butter Pancakes topped with Honey, Strawberries, Chocolate and Carmel Syrup with a Cookies and Cream Poptart on the side

Great advice. Everybody just remember to pretty much work your butt off, be constant with social media, youtube videos, as many forums as you can handle, travel to shows, speak to promotors, reps with booth setups is a good way, visit big expos, and most importantly small ones. Great info Bob.

^^^ Could not be said any better B

[psychodiver9]

Damn a pause on the db pullovers sounds brutal. May try. Glad you had a fun family event. Your perspective omthose situations is one to be looked up to and should be modeled by all

[The Solution]

Damn a pause on the db pullovers sounds brutal. May try. Glad you had a fun family event. Your perspective omthose situations is one to be looked up to and should be modeled by all

Thanks man, I do them just like John Meadows does and add in a pause (saw it in a shelby Starnes video)



http://www.youtube.com/watch?v=LfC0SwxAkho

[ShadowWolfe]

damn 105 reps of pullups? thats a lot of work.

[The Solution]

damn 105 reps of pullups? thats a lot of work.

Gotta put in work to reap the hard work!

[The Solution]

Binge Eating and Eating Disorders Q&A


http://www.youtube.com/watch?v=G13LxyIUdyo&feature=plcp

[MITCHAPAL00ZA]

nice vid. how many more q & a vids will be released from that that session?

[The Solution]

nice vid. how many more q & a vids will be released from that that session?

4 more hence this post from above:

Kyle Hunt will be coming down from his college in NY to do another Cooking Video, Question and Answer and Training Video this upcoming Thursday...

Any Suggestions for Questions? Post them up
Any ideas for a Cooking video let me know.. you can check my youtube (bkupniewski) for things i have already done

[The Big Sleep]

Good stuff in the Q&A's bud

FWIW, Glutamine isn't a BCAA, its a non-essential AA

[Scooter4]

Good stuff in the Q&A's bud

FWIW, Glutamine isn't a BCAA, its a non-essential AA

I think he was just saying it's in some BCAA products, like Xtend. Not necessarily that it is a BCAA.

[The Solution]

I think he was just saying it's in some BCAA products, like Xtend. Not necessarily that it is a BCAA.

More along the lines of this, it is still counted though as far as kcals goes just like the BCAA's in xtend to help come up with calories that should be counted but are uncounted by the FDA

Will be starting Phase 2 with the strength guys today, will be making some modifications to my routine and adding in some different lifts and interesting intensity techniques. Time to keep making progress and keep growing. Lets see what Jason and matt can come up with to put me through some pain!

[NaturalPursuit]

PHASE 2!!!! Goodluck with it man! Loving the pics and vids!

[The Solution]

Legs:

Pull-Ups:
30 Reps over Various Sets/Grips

Lying Hamstring Curl :
2 Warm-Ups
110 x 12 (3 Sets)
110 x 10 ---> 90 x 6 ---> 75 x 8 + 15 Partials

Back Squats
135 x 10
185 x 8
225 x 5
245 x 5
265 x 5
275 x 5
295 x 5
315 x 5

** All Belt less and rib felt great no pain

Leg Press:
2 Plates x 20
4 Plates x 15
6 Plates x 10 (2 Sets)
6 Plates x 12 ---> 4 Plates x 10 --> 2 Plates x 12

Dumbbell Walking Lunges
60's x 10 (3 Sets)

Stiff Leg Deadlifts (Using 25lb Plates)
145 x 20 (2 Sets)


*** Jason/Matt are working on my program for the next 4 weeks, so i just did a basic leg day routine mixing some Mountain Dog and a bit of what he did on his last 4 weeks for me, so the following upcoming workouts starting on Wednesday will be the start of the new program. Have no idea what is in store, but he has said there will be some intensity techniques that will be added into the mix. As far as volume goes I am still unsure. Regardless him and Matt do a fantastic job of specializing programs to suit that individual, so i am eager to see what is in store.


Post-Workout:

Tropical Fruit Junk Bowl:
Fruit Fusion Poptart
Apple Cinnamon Chex
Apples, Strawberries, Bananas
Granola
Pretzels

[NDeeps27]

Nice workout, junkbowl looks unreal

Enjoying the videos man. Very information, looking forward to more!