The Hunger for Success: The Solution's Offseason

[neddo]

As excited as I am to learn some goods from your log dude, I'm also petrified to see the endless Chef Bob concoctions and not have said amazingness for my palate.

Hope this week is a good one bro - I know you'll kill it as usual. I'm headed back home to finally catch up on life and get some gym time. brb 5 lifts in 3 weeks = no bueno.

[The Solution]

The Strength Guys Squat Cycle
Week 1 Day 4

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets and Grips

Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**

30 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105 x 30 Seconds (6 Sets)


http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.

Bench Press: (5 Reps @ 80%)
135 x 10
185 x 8
245 x 5 (5 Sets)

Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
100 x 12 (4 Sets)

Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
15's x 5 (4 Sets)

Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)

Post-Workout:
Chicken Bacon Ham and Cheese Omelette, hashbrowns, and Peanut Butter Pumpkin Pancake with Syrup and Banana's

As excited as I am to learn some goods from your log dude, I'm also petrified to see the endless Chef Bob concoctions and not have said amazingness for my palate.

Hope this week is a good one bro - I know you'll kill it as usual. I'm headed back home to finally catch up on life and get some gym time. brb 5 lifts in 3 weeks = no bueno.

Seeing as we chat on multiple forums we will always be in touch. Ever need a recipe or suggestion just throw it this way.

Week sucks.. i cant even watch my fav college or FB Team, one of our managers at one of my part time jobs did not show the other day, no one can get a hold of her, so i have to cover all the night shifts instead of working my morning shifts like usual. So i have to work 3-midnight the next 3 days. Not real happy about it at all

Had to cancel dinner plans with Friends/Family tomorrow night too which is pretty upsetting.

Have a safe trip home.

[vinipitta]

The Strength Guys Squat Cycle
Week 1 Day 4

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets and Grips

Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**

30 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105 x 30 Seconds (6 Sets)


http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.

Bench Press: (5 Reps @ 80%)
135 x 10
185 x 8
245 x 5 (5 Sets)

Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
100 x 12 (4 Sets)

Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
15's x 5 (4 Sets)

Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)

Post-Workout:
Chicken Bacon Ham and Cheese Omelette, hashbrowns, and Peanut Butter Pumpkin Pancake with Syrup and Banana's

I need to rest just for read your log! Sick cardio work!

[The Solution]

Newest Q&A Video with Kyle Hunt
Weight Fluctuations and Losing Fat/Muscle

http://www.youtube.com/watch?v=0R0fytJbA4g


Upper Body Hypertrophy Workout With Kyle Hunt:

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

[Lvisaa2]

Late to the party, but cool videos, Bob! Keep up the good work.

[NDeeps27]

enjoyed the new q & a and watching you train bob
dowantpancakes/10

[The Solution]

The Strength Guys Squat Cycle
Day 5 Week 1

Pull-Ups:
30 Reps over Various Sets/Reps

Squat: (55% for 20 Reps)
Bar x 10
135 x 10
195 x 20 (6 Sets)

Reverse Grip Lat Pulldown: (4:0:1 Tempo)
100 x 10
120 x 10(4 Sets)

Wide Grip Cable Row: (4:0:1 Tempo)
100 x 10
120 x 10 (4 Sets)

Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)

Dumbbell Bicep Curl (4:0:1 Tempo) // Superset // Hammer Strength Machine Preacher Curls (Explosive)
1 - Warm Up
35's x 10 (4 Sets) // 1 Plate x 20 (4 Sets)

Post-Workout:

Chicken Bacon Parmasean

Late to the party, but cool videos, Bob! Keep up the good work.

Never late Lee, Thanks buddy.

enjoyed the new q & a and watching you train bob
dowantpancakes/10

Glad you enjoyed them mate, thats why they are made, and plenty more to come. Kyle goes to college about an hour away, hes heading down to my place next go around, so we have a much larger kitchen to work with for more goods!

[Shazriki]

Squat: (55% for 20 Reps)
Bar x 10
135 x 10
195 x 20 (6 Sets)

Holy chit. Paralyzed for the rest of the week much?

[The Solution]

Holy chit. Paralyzed for the rest of the week much?

Read the other workouts, already had 2 higher Hypertrophy workouts to boot on top of this. This was icing on the cake.. My glutes are still on fire.

[Lvisaa2]

Workout looks killer. You should celebrate ND being number 1 with some fun eats.

[The Solution]

Workout looks killer. You should celebrate ND being number 1 with some fun eats.

Haha, with my current work schedule this week i did not even see the game, i will see next week vs USC though and will be saving my cheat meal for that night. HOpe to see us close out the year undefeated.

Weight dropped a touch this week after week 1 on the program, but not stressing over it. Gonna keep grinding.

[The Big Sleep]

My glutes are still on fire.

[Shazriki]

Read the other workouts, already had 2 higher Hypertrophy workouts to boot on top of this. This was icing on the cake.. My glutes are still on fire.

Sorry but pretty much nothing compares to 120 reps of squats over 6 sets lol.

[MikeWines]

Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)

Dang, impressively strong shoulder work, nice job Bob.

[neddo]

Fighting Irish ehhh.


Strong legs are strong, would've crawled outta the gym. And ermagherrd dude that chicken parm hnnnng.

[MITCHAPAL00ZA]

6 sets of 20 rep squats. epic. I ended a session a few weeks ago with 1 set of 185 x 20....idk how you did 6 (and a touch heavier). curious how much time you needed between the sets? either way im mirin! thats pretty much HIIT lol

[The Solution]

6 sets of 20 rep squats. epic. I ended a session a few weeks ago with 1 set of 185 x 20....idk how you did 6 (and a touch heavier). curious how much time you needed between the sets? either way im mirin! thats pretty much HIIT lol

Rest was 2 min tips
Absolute grinders and a mental battle at the end

Fighting Irish ehhh.


Strong legs are strong, would've crawled outta the gym. And ermagherrd dude that chicken parm hnnnng.

Legs aren't strong look at the pics they need work!

Irish number 1 baby!

Dang, impressively strong shoulder work, nice job Bob.

See what happens when you eat mike? You gain strength and size!

Sorry but pretty much nothing compares to 120 reps of squats over 6 sets lol.

That's more than some people squat in a few weeks

I did around 300 reps of squat this week that's 1200 in a month

Legs better grow!

[NaturalPursuit]

That's more than some people squat in a few weeks

I did around 300 reps of squat this week that's 1200 in a month

Legs better grow!

THATS SIICK!!!!! OMG do i have some ideas for future workout session!

[triplewhammy]

How much of a weight gain have you experienced since your show? You reverse dieted right?

[The Solution]

How much of a weight gain have you experienced since your show? You reverse dieted right?

4 pounds stuck day after show and Sunday where I ate whatever
I'm 172 and competed at 154
This is 17 weeks post show so 18 pounds in 17 weeks

THATS SIICK!!!!! OMG do i have some ideas for future workout session!

Not enough volume
Legs are feeling it hard after week 1

Deep tissue massage and back at it tomorrow

[triplewhammy]

4 pounds stuck day after show and Sunday where I ate whatever
I'm 172 and competed at 154
This is 17 weeks post show so 18 pounds in 17 weeks



Not enough volume
Legs are feeling it hard after week 1

Deep tissue massage and back at it tomorrow

That's pretty good man! Were you low-carb during your final week(s) before the show? Just trying to gauge my 6 pound gain to see if I need to make any adjustments...it would seem that much of it is water once my carbs returned but the "holding water" excuse is always lame so I try to consider that it could just be fat LOL!

[The Solution]

That's pretty good man! Were you low-carb during your final week(s) before the show? Just trying to gauge my 6 pound gain to see if I need to make any adjustments...it would seem that much of it is water once my carbs returned but the "holding water" excuse is always lame so I try to consider that it could just be fat LOL!

My carbs never got below 200g a day and my Cals never got below 2000 I even wrote that in your log

What I do or anyone else does means nothing everyone is too different
What one gains means nothing to you and how you hold water

If your on 1500 yeah having carbs is gonna hold from going to nothing

[triplewhammy]

My carbs never got below 200g a day and my Cals never got below 2000 I even wrote that in your log

What I do or anyone else does means nothing everyone is too different
What one gains means nothing to you and how you hold water

If your on 1500 yeah having carbs is gonna hold from going to nothing

Yeah I knew your cals weren't nearly as low, missed the part about the carbs...my bad. I agree everyone is different but I still think people can help each other if nothing else by knowing what you did, what your body is like, and how you responded and then trying to translate that to my situation....

[Frankdaddy]

Maybe do a reverse exactly how you dieted down, but maybe a tad bit quicker...Just gauge bodyfat gained. It is called a reverse for a reason

[The Solution]

Yeah I knew your cals weren't nearly as low, missed the part about the carbs...my bad. I agree everyone is different but I still think people can help each other if nothing else by knowing what you did, what your body is like, and how you responded and then trying to translate that to my situation....

Well again what works for us or Myself wont really help someone else given their metabolism, how they handle fats/carbs, and their overall weight and height.. There are so many variables its insane.

Also we all store bodyfat different, so someone could be up 8 pounds and they could look really watery, but someone could be up 20 and look just as lean if not leaner.

Again so many variables.

[Bnizzle163]

Squats

woodloselunch/10

[Rog447]

Squats

woodloselunch/10

x2...that is insanity!

[ShadowWolfe]

and I thought the sheiko squatting was heavy duty. I could barely walk today after my sheiko squat marathon. 15 sets across 3-5 reps. Legs were sore.

doesnt even compare to 120 reps

[The Solution]

and I thought the sheiko squatting was heavy duty. I could barely walk today after my sheiko squat marathon. 15 sets across 3-5 reps. Legs were sore.

doesnt even compare to 120 reps

Thats just 1 workout, i did 20 reps on day 2 of the program as well, thats 240, then the speed squats the other day where i was timed around 30 seconds to bust out as many as possible, well over 400+ considering 2 other days in there of heavy work.

How about them apples? 1600 or so squats in a month, more than some people squat in 1 year! Hah

This volume has my legs a lot more crushed than Sheiko did.. Thank god for a deep tissue massage tomorrow!

x2...that is insanity!

insanity is required for coldstone my man!

Squats

woodloselunch/10

Dont eat lunch before working them out like this and you wont lose it!

[The Solution]

Q&A on Post-Workout Carbs and Insulin Spiking


http://www.youtube.com/watch?v=ZAui_EnZuD0