The Hunger for Success: The Solution's Offseason

[fltallpaul]

way to beat those legs up! That's how they grow.

[B Con]

Maybe I should bake some and being to the Arnold?
Ill be bringing baked goods and having others try it out I have had a Tom of requests for it
Ill have to get a list from others I know coming and what they want

You be there for magnum? If you are better hook it up!

That would be awesome. I'd definitely try them. It's too early to know if I'll be there or not but I hope so.

Congrats on the new PR.

[The Solution]

The Strength Guys Squat Cycle
Week 4 Workout 3

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over Various Sets and Grips

Heavy Back Squats
135 x 10
185 x 8
225 x 5
275 x 3
345 x 3 (6 Sets)

All time Beltless PR
+10 Pounds

Dumbbell Row:
50 x 15
85 x 10 (6 Sets)

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

Close Grip Lat Pulldown: (4:0:1 Tempo)
100 x 12
130 x 12 (4 Sets)

Dorsiflex Calf Raise (Standing Calf Raise) // SuperSet // Seated Calf Raise (4 Second Negatives, Pause, Explode up)
BW X 20 // 1 Plate x 10
BW x 20 // 1 Plate + 25 x 10 (4 Sets)

Post-Workout:

Banana Cream Cinnamon Sugar Candied Sweet Potatoes + Honey + Cookie Butter Drizzle

way to beat those legs up! That's how they grow.

There is no OTHER way!

That would be awesome. I'd definitely try them. It's too early to know if I'll be there or not but I hope so.

Congrats on the new PR.

You know ill be there. HOpe to see you there too B

[therockap1]

Nothing like a PR! Train like a beast and eat like a beast!

Great stuff in here

[The Solution]

Nothing like a PR! Train like a beast and eat like a beast!

Great stuff in here

You know thats how the black ops roll!

[mivi320]

Yucky squats.

[The Solution]

Yucky squats.

You know how we roll!
Off today and heading down to pittsburgh for the weekend to see my brother, meeting his g/f and parents for lunch on saturday, and lifting with a few guys off bodybuilding.com this weekend at an LA Fitness.

Also hitting up Trader Joes.. Since i dont have one anywhere near my house i may buy the entire store.
Bnizzle where you at brah! hit me with that list of goodies to stock up on.

Celebrating Christmas this weekend due to my brother working the holiday as a pharmacist.

[The Big Sleep]

Get some bison burgers at TJs, they're delicious

[NaturalPursuit]

DUDE! How long you gunna be in PA for?

[The Solution]

DUDE! How long you gunna be in PA for?

I live in Pennsylvania dude
Look under my name where I live LOL

[AustrianOakJr]

They just built a TJ's in my town.....and it happens to be next door to where my wife works. So we are food broke now. Love that place....its gonna be bad when prep time hits.

Looking good in here Bob. Great squats. Even better sweet potatoes.....those are right up my alley.

[The Solution]

The Strength Guys Squat Cycle
Week 4 Day 4

5 Minutes on Bike to warm up Legs

Pull-Ups:
30 Reps over Various Sets/Reps

Squat: (60% for 20 Reps) *** 90 Seconds Rest ***
Bar x 10
135 x 10
190 x 20 (6 Sets)

Close 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)



** Just got to deload plan from Jason/Matt, will be a 2 week period of training 3x a week at 60% with very low volume. so taking a lot of time off (14 days) i will be real fresh come Xmas to fire it back up and get ready to roll. The break will be well worth it.. even though i hate taking so long off training hard got to let the body recover a bit. Legs have grown over 3/8" nearly 1/2" when i took measurements in 4 weeks. Cannot complain


Post-Workout:

Homemade Cinnamon Roll Loaves with Cream Cheese Swirl Frosting

[psychodiver9]

Damn those rolls look legit. Did they say why a 2 week deload? Never hear of that

[therockap1]

Love Trader Joe's one of my favs for sure!

[The Solution]

Damn those rolls look legit. Did they say why a 2 week deload? Never hear of that

Here is what Jason said from the Strength guys:

"its a shift in the training philosophy, the performance institute that has trained the last 6 number 1 overall picks for the nfl draft they worked with RG3, Luck and TRich last year. And what athletes performance does is they base there training model off of supercompensation instead of overreaching. essentially they take athletes who are "in the hole"... tired and banged up from the football season and they deload them for 2 months
occasionally they go heavy, but most of it is technique based
and that is why their athletes see the best gains, its that deloading training philosophy"

Now while this may be based off top athletes you can relate it to bodybuilding as well.

Love Trader Joe's one of my favs for sure!

Can't wait to stock up tomorrow before i leave!

[scoveg13]

1/2 inch of grow in 4 weeks is very solid man! That's 6 inches a year! Do that for 3 more years and you'll add 18 inches to your legs


Not srs. But good job man, must take some serious will power to squat 20/30 days.

[The Big Sleep]

Wheels of Pittsburgh Steel!! (pun intended )

[The Solution]

Wheels of Pittsburgh Steel!! (pun intended )

Hahaha, only here for tomorrow. Last day of the program and then some time off. But i do have a video shoot lined up for next Saturday with Kyle Hunt. .. may make an exception for that

[Balddude]

Seems like the program went awesome for you, a deload well deserved man! Good job!

Also, saw your post in MEN about the homemade ice cream shop. Had one (a different one of course) when I was still living back in San Fran, and it was my childhood haven, so I can totally relate haha!

[The Solution]

The Strength Guys Squat Cycle
Week 4 Day 5

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**

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

+5 Seconds


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

Bench Press: (5 Reps @ 85%)
135 x 10
185 x 8
260x 5 (5 Sets)

+5 Pounds

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

+10

* Very slow, focus on complete stretch and squeeze (hence 4 second negatives)s

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

+5 Pounds

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)

** 4 Weeks 1/2 inch added to the Quad, and saw some crazy strength gains on my chest, shoulders and Legs.
Bout to head home from Pittsburgh and hit up Trader joes on the way back! Yeah Buddy!

Post-Workout:

Peanut Butter Ice Cream Bowl,
White Chocolate Pretzels
Cookies and Cream Hershey's
Peanut butter Cup
Peanut Butter Snickers
Peanut Butter and Chocolate Chip Cookie



Homemade Pulled Pork Sandwich topped with Spicy Jalapeño Cheese on a Ciabatta Bun with Sweet Potato Fries

[xStevenx]

Peanut Butter Ice Cream Bowl,
White Chocolate Pretzels
Cookies and Cream Hershey's
Peanut butter Cup
Peanut Butter Snickers
Peanut Butter and Chocolate Chip Cookie

Are you trying to lead me to a cheat meal? lol

[ThailandBrah]

I really dont understand how you say your fat intake is low, clearly on top of the insane amount of carbs your getting well over 120g of fat and low protein.

[Verint]

I really dont understand how you say your fat intake is low, clearly on top of the insane amount of carbs your getting well over 120g of fat and low protein.

Yea...
So he is lying to us about his macros and he actually eats 120g of fat instead of what he posts. And you can judge that by NOT seeing all the meals he has throughout the day.

[psychodiver9]

I really dont understand how you say your fat intake is low, clearly on top of the insane amount of carbs your getting well over 120g of fat and low protein.

Do you enjoy being a douche in everyone's log?

[The Big Sleep]

I really dont understand how you say your fat intake is low, clearly on top of the insane amount of carbs your getting well over 120g of fat and low protein.

Think about this pragmatically:

A) Bob has free meals here and there because he knows: Its the off-season and he needs to grow and he doesn't binge so it really wont kill him to live it up every now and then.

B) Look at the plate and break it down, its still probably only around 30-40g of fat (3 pretzels, small chunks of hershey bar, 1 PB cup, etc its really not that bad). He could have simply eaten very low fat meals the rest of the day and still been relatively close to his macro goals.

[snrygo]

Thailand brah, just go to misc or rh. You're annoying as fuk.

/putting you on block so I don't have to read your posts.

[ThailandBrah]

So i cant even ask him a question without the fanboys getting all butt hurt about it

[ThousandEyes]

So i cant even ask him a question without the fanboys getting all butt hurt about it

1. You didn't ask a question.

2. You insinuated that Bob was lying.

If you're gonna try and defend yourself at least do it correctly.

[The Solution]

Do you enjoy being a douche in everyone's log?

Lmao... go read Milone's its 2x as worse.

1. You didn't ask a question.

2. You insinuated that Bob was lying.

If you're gonna try and defend yourself at least do it correctly.

This...

I guess i cant enjoy "Moderation" or a cheat meal (since i guess people dont believe in that....) Seeing i am not gonna be on a stage in over 2+ years i can enjoy some food.

let alone POST MY MY FITNESS PAL ON THE LAST PAGE, so everyone can see what i eat on a given day and how i break it down..

Yeesh...

[ThailandBrah]

Lmao... go read Milone's its 2x as worse.



This...

I guess i cant enjoy "Moderation" or a cheat meal (since i guess people dont believe in that....) Seeing i am not gonna be on a stage in over 2+ years i can enjoy some food.

let alone POST MY MY FITNESS PAL ON THE LAST PAGE, so everyone can see what i eat on a given day and how i break it down..

Yeesh...

Bro there was no harm meant. The last time we spoke you were just telling me how high carbs and very low fat was optimal to you. Youre being excessive on the thinking, of course you can enjoy free meals and stuff. I just noticed lately in your log that everything you post was very high fat and carb and little protein.

Thus I wanted to ask if you had changed your macros or something, Geez. Everyone needs to lighten up a bit.