The Hunger for Success: The Solution's Offseason

[TheMatzah]

Bodom yes! I don't listen to metal much, but when I to, it's Children of bodom. So many good songs. Hate me and kissing the shadows are my favorites.

DB bench remains strong I love it. Do you get to pick your exercises or does TSG lay everything out for you?

disturbed
kicks ass, so does that food!

nomnomnomnom

[NDeeps27]

Would love some home cooked chick brocc alfreddo looks delish

DB pressing keeps going up man, good stuff
Looking forward to summer where my gym has access to DBs up to 145 not that I need that but limiting myself under 100s is lame

[The Solution]

The Strength Guys
Mesocycle #4
Week 4 Day 2

Workout Music:
Children of Bodom - Follow the Reaper

5 Minute Warm-Up On Bike

Pull-Ups:
30 Reps over various sets/grips

1.5 DB Bench Press (All the way down, half way up, back down, all the way up = 1 rep): (1:2:1 Rep Tempo)
110's x 3 (6 Sets)

Incline Dumbbell Bench (3:2:1 Rep Tempo)
65's x 8 (5 Sets)

+2 Reps

A1:Assisted Pull-Ups: (Explosive)
BW X 15 (5 Sets)

A2: Hammer Strength Fly Machine: (15 Seconds Rest Between Sets)
130 x 3 (10 Sets)

+ 10 Pounds

B1: Seated Low Cable Row: (60 Second Rest Between Sets)
85 x 15 (4 Sets)

B2: Hammer Strength Lateral Raises: (30 Seconds Rest Between Sets)
70 x 10 (6 Sets)

Post-Workout:

Chicken Broccoli Alfredo with Peanut Butter Marshmallow Protein Pudding, CInnamon Burst Cheerios, Apples, and Cinnamon Jacks:

Cellucor Cinnamon Swirl Pancake Video


http://www.youtube.com/watch?v=-FE48_mEW54


Recipe:

120g Flour/Pancake Mix (Complete)

30g Cinnamon Swirl Whey

3g Splenda

Baking Powder (5g)

8g SF/FF Pudding Mix (Vanilla)

1 Egg

1 White (Stiffen this in a separate bowl by itself and fold into the mixture)

1/2 Cup Milk (I used almond)

Around 100g
20g Greek Yogurt

Directions:

Combine all Dry
Then add in the whole egg and milk, and MIX
in a seperate bowl mix the egg white by itself to a stiff peak (around 2-3 minutes) and SLOWLY fold into the mixture. This will help with moisture and overall texture and cook on a MEDIUM HEAT (low to medium is best) to prevent burning.

Macros:
Calories – 675
Protein –45g
Carbs – 95g
Fat – 12g

[Swuuu]

If I was at your place you'd have no food left lol

[Ccm644]

Always putting up good videos

and

food pictures

and

training.....

[Bnizzle163]

Dem pancakes are money.

Chef Bob always schooling us in kitchen and the gym. Damn.

[Swuuu]

Dem pancakes are money.

Chef Bob always schooling us in kitchen and the gym. Damn.

It's almost as if he's a teacher!

[Bnizzle163]

It's almost as if he's a teacher!

almost

[Swuuu]

almost

Haha :P

[PowerBarbie]

I think I need to look into branching out and dropping a few $$ on some protein powder finally.. All your recipes are just too good to resist trying!

[Swuuu]

I think I need to look into branching out and dropping a few $$ on some protein powder finally.. All your recipes are just too good to resist trying!

They don't call him chef for nothing! :P

[The Solution]

Dem pancakes are money.

Chef Bob always schooling us in kitchen and the gym. Damn.

It's almost as if he's a teacher!

I could take a picture of my Bachelors Degree sitting next to me if ya want

I think I need to look into branching out and dropping a few $$ on some protein powder finally.. All your recipes are just too good to resist trying!

How about this?

Cinnamon Swirl Chocolate Chip Scones



Ingredients

150g Complete Pancake Mix/Flour
1 Egg
2 Whites (Stiffened to a Firm Peak and folded into end)
1 Scoop Cellucor Whey Cinnamon Swirl
5g Baking Powder
6g Splenda
16g SF/FF Pudding Mix (Vanilla)
1 Cup Almond Milk
25g Greek Yogurt
35g Semi-Sweet Chocolate Chips
¼ Tsp Vanilla Extract
1 TBSP Low-Fat Smartbalance Butter

Directions

Pre-heat Oven to 350 degrees

First of all collect all your dry ingredients and put into a large mixing bowl (Whey, Pancake Mix, Baking Powder, Splenda, Chocolate Chips, SF/FF Pudding Mix, and Whey Protein)

Next you will slowly add in the milk, whole egg, vanilla extract, 1 Tbsp of Low-Fat Butter, and Greek yogurt and mix together. This will come out thick; this is why we are going to stiffen 2 egg whites to give it a cake batter like consistency.
Take your two cracked egg whites in a separate bowl and stiffen to a firm peak on a high power for 3-4 minutes and slowly fold those into the other bowl with all your dry and remaining wet. Fold from the outside to the inside for 1-2 minutes until evenly dispersed and then ready to bake.
Take a Drop/Biscuit Pan, which you can get at a local walmart or cooking appliance store and spray with cooking spray. Slowly fill each biscuit/scone filling trey about ½ to 2/3 full so it can rise and not overflow.

These should take around 16-20 minutes (use your eye) when they start to get golden brown on the top they will be ready to pull out of the oven. It is wise to check the inside with a toothpick to make sure it is done. If you pull the toothpick out and there is no liquid then it is fully cooked.

Allow to sit out and cool prior to eating, or able to keep safe in a Tupperware container as an on the go snack!

Macros

Calories ~ 1050
Protein ~ 60g
Carbs ~ 145
Fat ~ 25

[Swuuu]

Hahahaha it's all good man! I prefer the good pics :P

[The Solution]

The Strength Guys
Mesocycle #4
Week 4 Day 3

Workout Music:
All That Remains - For We Are Many

5 Minute Warm-Up On Bike

Pull-Ups:
30 Reps over various sets/grips

Back Squat: (Wave Loading 5/4/3/5/4/3)
335 x 5 (2 Sets)
345 x 4 (2 Sets)
355 x 3 (2 Sets)

+10 Pounds

Good Morning: (2:0:2 Lifting Tempo)
155 x 6 (5 Sets)

A1: Slow Concentric Hack Squat (1:0:4 Lifting Tempo)
1 Plate + 35/Side x 5 (5 Sets)

A2: Slow Eccentric Hack Squat (4:0:1 Lifting Tempo)
1 Plate + 35/Side x 5(5 Sets)

B1: Leg Extension (2:2:1 Lifting Tempo)
70 (Each Leg) x 5 (4 Sets)

B2: Dumbbell Curl (2:2:1 Lifting Tempo)
35's x 5 (4 Sets)

B3: EZ Bar Curl: (2:2:1 Lifting Tempo)
20 x 25 (4 Sets)

Post-Workout:

Steak and Chicken Burrito + Fajita's:

[TakedaShingen]

Strong back squats! And 10 sets of slow Hacks? Jesus lol. Tryin to blow them quads up!

[The Solution]

Strong back squats! And 10 sets of slow Hacks? Jesus lol. Tryin to blow them quads up!

Legs can NEVER be big enough on stage.

Off to NPC Pittsburgh Pro this weekend to support board member XCriticalBenchX an Iforce Rep, then taking next week off before starting a 4 month new plan of attack focusing on solely back... Jason and Matt have some crazy things up their sleeve!

[BabyOilBrah]

whoa those scones look amazing.

[PowerBarbie]

How about this?

Cinnamon Swirl Chocolate Chip Scones

Ok, i'm sold! Which flavour would you suggest to go with first?.. Or is there the option to try smaller amounts of a few different flavours?

And finally, is through bb.com the best way for an aussie to get it through?

[The Solution]

Ok, i'm sold! Which flavour would you suggest to go with first?.. Or is there the option to try smaller amounts of a few different flavours?

And finally, is through bb.com the best way for an aussie to get it through?

i would suggest the 3-2lb BUndle deal with free super HD or C4

Cookies and Cream (my favorite)
PB Marshmallow (2nd)
Cinnamon Swirl (3rd)

will vary form person to person but i love anything cookie dough/cookie and PB.. so thats why

http://www.bodybuilding.com/store/ce...k-plus-c4.html

[NDeeps27]

Have fun at the NPC bob!
Keep cookin those awesome recipes!

[Swuuu]

Are you really a chef too?

[wrkoutfrq]

i would suggest the 3-2lb BUndle deal with free super HD or C4

Cookies and Cream (my favorite)
PB Marshmallow (2nd)
Cinnamon Swirl (3rd)

will vary form person to person but i love anything cookie dough/cookie and PB.. so thats why

http://www.bodybuilding.com/store/ce...k-plus-c4.html

thats an AWESOME deal. is it an ongoing thing or is it a limited time offer? I don't particularly need protein ATM, but this is too good to pass up if it's gonna go away soon

[Reid456]

i would suggest the 3-2lb BUndle deal with free super HD or C4

Cookies and Cream (my favorite)
PB Marshmallow (2nd)
Cinnamon Swirl (3rd)

will vary form person to person but i love anything cookie dough/cookie and PB.. so thats why

http://www.bodybuilding.com/store/ce...k-plus-c4.html

Wtf 6lbs of whey plus preworkout for 70 dollars? Purchased.

edit: got CnC, vanilla, and cinnamon swirl

[The Solution]

thats an AWESOME deal. is it an ongoing thing or is it a limited time offer? I don't particularly need protein ATM, but this is too good to pass up if it's gonna go away soon

its been up for a while, you have to contact Customer Service of bb.com to see how long it will last (they run the specials i do not, nor does cellucor) anything relating to bb.com they specialize in just like they get "Limited"flavors of products. Any deal they run is up to them not cellucor or the reps.

Service@Bodybuilding.com is how you contact the store. Its been up for a while.

Wtf 6lbs of whey plus preworkout for 70 dollars? Purchased.

edit: got CnC, vanilla, and cinnamon swirl

No PB marshmallow? Son!!!

[Reid456]

No PB marshmallow? Son!!!

I need some sort of flavor that can go with everything so I had to get vanilla. CnC won my heart over PB marshmallow and I just had PB cookie dough from Myofusion.

[PowerBarbie]

i would suggest the 3-2lb BUndle deal with free super HD or C4

Cookies and Cream (my favorite)
PB Marshmallow (2nd)
Cinnamon Swirl (3rd)

will vary form person to person but i love anything cookie dough/cookie and PB.. so thats why

http://www.bodybuilding.com/store/ce...k-plus-c4.html

$50 shipping!?





Stoopid Australia

[jpfaherty]

$50 shipping!?





Stoopid Australia

LOL - Always delivering the lulz gifs

[ShadowWolfe]

lame that deal isnt available in the Canadian store.......I dont get why they wont ship C4 to Canada but I can walk into any local sup store and they all sell C4.

[The Solution]

lame that deal isnt available in the Canadian store.......I dont get why they wont ship C4 to Canada but I can walk into any local sup store and they all sell C4.

Customs

[The Solution]

The Strength Guys
MesoCycle #4
Week 4 Day 4

Workout Music:
Atreyu - The Curse

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

Db Bench Press: (5/4/3/5/4/3 Wave Loading)
110's x 5 (2 Sets)
120's x 4 (2 Sets)
130's x 3 (2 Sets)

+10 Pounds

Neutral Grip Overhead DB Shoulder Press: (2:0:2 Tempo)
65's x 8 (5 Sets)

+2 Reps

A1: Slow Concentric Cable Row (1:0:4 Tempo)
90 x 5 (5 Sets)

A2: Slow Eccentric Cable Row (4:0:1 Tempo)
90 x 5 (5 Sets)

B1: Weighted Chin-Ups: (2:2:1 Rep Tempo)
BW + 25lb Chain x 5 (4 Sets)

B2: Weighted Dips: (2:2:1 Rep Tempo)
BW + 75lb Chains x 5 (4 Sets)

B3: Diamond Grip Push-Ups (2:2:1 Rep Tempo)
BW x 30 (4 Sets)

Post-Workout:

NY Strip Steak + Chicken with Double Baked Chili Loaded Potato + Steamed Asparagus: