The Hunger for Success: The Solution's Offseason

[InItForFitness]

That waffle!

I've been on a pancake kick lately...but it might be time to break the streak.

[BiggerWeighter]

u compete yet? i checked in last year around this time and u hadn't? what's going on...quick cliffs?

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 5

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

1A. Close Grip Bench 2:1:2:1
185 x 10 (4 Sets)

1B. Overhead Tricep Extension 3:1:3:1
40 x 15 (4 Sets)

1C. Machine Dips/Parallel Dips 1:3:1:1
3 Plates/Side x 10 (4 Sets)

2A. Hammer Curl 1:2:1:1
30's x 10 (3 Sets)

2B. Cable Supinated Single Arm Curl 1:2:2:1
10 Each Hand x 15 (3 Sets)

2C. Cable Curl 1:3:1:1
75 x 10 (3 Sets)

3A. Cable Pressdown 1:1:1:1
100 x 20 (4 Sets)

3B. Rope Pressdown 1:3:3:1
130 x 8 (4 Sets)

4A. DB Curl Supinated
20's x 12 (4 Sets)

4B. Preacher Curl Machine 1:3:3:1
30 Each Hand x 8 (4 Sets)



Post-Workout:


Egg Scramble, Hashbrowns, and Chocolate Waffle's with Banana's

That waffle!

I've been on a pancake kick lately...but it might be time to break the streak.

Get on it.

u compete yet? i checked in last year around this time and u hadn't? what's going on...quick cliffs?

Not big/lean enough to be a competitive middle/welter weight. will take time
I am not rushing the stage. it will always be there. Im not going to put myself through prep and spend hundreds of dollars to get a mediocre 5$ trophy.

There is a time and place for everything but you do not have to compete every year to be successful which may limit your offseason and time to improve upon the past. Next time i step on stage i want to make sure i come in and have a package that is capable of improvement from last time.

[jaredmus]

all 3 of those machines are good, like the arm workout I see thats what gives you those arms I always go on about

[ThailandBrah]

It is fine to like the lifestyle and not compete Bob. I am glad you're finally figuring this out and coming full circle.

Some people just don't have what it takes, whether a flaw in genetics or simply don't wish to live the drug ridden life style the majority of bodybuilders have. Both are necessary to be a top bodybuilder. Even the "natural" champions are just liars.

As long as you're happy and wake up everyday enjoying what you do, it's all that matter. Congrats.

[NaturalPursuit]

all 3 of those machines are good, like the arm workout I see thats what gives you those arms I always go on about

See i like the first preacher bob posted but HATE the other 2...cant get a good contraction on them...all personal preference though lol

It is fine to like the lifestyle and not compete Bob. I am glad you're finally figuring this out and coming full circle.

Some people just don't have what it takes, whether a flaw in genetics or simply don't wish to live the drug ridden life style the majority of bodybuilders have. Both are necessary to be a top bodybuilder. Even the "natural" champions are just liars.

As long as you're happy and wake up everyday enjoying what you do, it's all that matter. Congrats.

Bob is going to compete...like he said "in time."

Blaming things on drugs or genetics is what those who will never succeed do so don't even bring up either of those excuses. Bob works harder than most people and is smart enough to know that you can't gain 10 lbs of muscle and step on stage all in 1 year...it takes time and Bob is doing it right.

[The Solution]

Bob is going to compete...like he said "in time."

Blaming things on drugs or genetics is what those who will never succeed do so don't even bring up either of those excuses. Bob works harder than most people and is smart enough to know that you can't gain 10 lbs of muscle and step on stage all in 1 year...it takes time and Bob is doing it right.

22lbs from a LW to a MW is no easy feat and is not build overnight.

[ThailandBrah]

See i like the first preacher bob posted but HATE the other 2...cant get a good contraction on them...all personal preference though lol



Bob is going to compete...like he said "in time."

Blaming things on drugs or genetics is what those who will never succeed do so don't even bring up either of those excuses. Bob works harder than most people and is smart enough to know that you can't gain 10 lbs of muscle and step on stage all in 1 year...it takes time and Bob is doing it right.

Nothing is being blamed. Denying a huge part of what makes bodybuilding what it is is just down right stupid. If Bob wants to stay natural and compete it doesn't matter, because that is what he wants to do. But we cannot deny the facts here and turning a blind eye is stupid.

If he wants to stay natural, takes the 2-3 years it will take to pack on the mass. Gets cut up for the show drug free and does not lose a bunch of the mass thus staying the same weight class. He will never, ever, win the title. A natural will simply not come in lean, full or hard enough. These are all just facts and you cannot argue against them. No one is blaming things on drugs and genetics, but the fact of the matter is drugs and genetics make bodybuilding champions. Hard work alone does not.

[hlss09]

Coolest story so far, bro ^^

[The Solution]

Inov8 Elite Performance
Mesocycle #12
Week 1 Day 1

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Seated Leg Curls (2:1:1:2)
100 x 8 + 15 Partials (4 Sets)

High Wide Stance Leg Press – (1:1:1:1)
5 Plates/Side x 10 (4 Sets)

A1: Front Squats – (1:1:1:1)
185 x 8 (3 Sets)

A2: Leg Press Feet Close –(1:1:1:1)
5 Plates/Side x 8 (3 Sets)

Dumbbell Stiff Legged Deads – (2:1:1:1)
70's x 8 (Toes Pointed In)
70's x 8 (Toes Pointed Forward)
70's x 8 (Toes Pointed outward)
2 Sets

B1: Rope Crunches
15 Reps (3 Sets)

B2: Roman Chair Leg Raises
15 Reps (3 Sets)

C1: Seated Calf Raises – (2:2:1:2)
2 Plates/Side x 8 (4 Sets)

C2:Bodyweight Tibia Raises –
BW x 25 (4 Sets)



Post-Workout:

Cellucor Red Velvet Cupcakes with Cream Cheese Frosting:

[OrcaLifter]

You are killing me with the cupcakes man.

[The Solution]

You are killing me with the cupcakes man.

Not killing much especially when I am sub 2,000 kcals daily, i am sure you can fit them in too!

[NaturalPursuit]

Nothing is being blamed. Denying a huge part of what makes bodybuilding what it is is just down right stupid. If Bob wants to stay natural and compete it doesn't matter, because that is what he wants to do. But we cannot deny the facts here and turning a blind eye is stupid.

If he wants to stay natural, takes the 2-3 years it will take to pack on the mass. Gets cut up for the show drug free and does not lose a bunch of the mass thus staying the same weight class. He will never, ever, win the title. A natural will simply not come in lean, full or hard enough. These are all just facts and you cannot argue against them. No one is blaming things on drugs and genetics, but the fact of the matter is drugs and genetics make bodybuilding champions. Hard work alone does not.

Hard work doesn't make a champion huh? Your obviously going far in life...dumbazz

[demonwareltd]

Curious what your thoughts are on DB stiff legs as opposed to barbell stiff legs? People say they get a greater stretch with DB but that can be remedied by standing on a box with barbell. I would think the weight used with a barbell would make it superior so long as you were able to achieve the same ROM

[demonwareltd]

Hard work doesn't make a champion huh? Your obviously going far in life...dumbazz

Alex - don't feed the trolls

[Vytis]

Nothing is being blamed. Denying a huge part of what makes bodybuilding what it is is just down right stupid. If Bob wants to stay natural and compete it doesn't matter, because that is what he wants to do. But we cannot deny the facts here and turning a blind eye is stupid.

If he wants to stay natural, takes the 2-3 years it will take to pack on the mass. Gets cut up for the show drug free and does not lose a bunch of the mass thus staying the same weight class. He will never, ever, win the title. A natural will simply not come in lean, full or hard enough. These are all just facts and you cannot argue against them. No one is blaming things on drugs and genetics, but the fact of the matter is drugs and genetics make bodybuilding champions. Hard work alone does not.

If Bob was planning on competing in non-tested events then your points would be valid, but since he plans to stay natural, he will be on the same level playing field as the rest of the competitors. Drugs are only a "requirement" for those in the NPC / IFBB stream. Plenty of bodybuilding champions in the natural stream - Bob is striving for that level, which is achievable based on what he's doing on a day in, day out basis.

[NaturalPursuit]

Alex - don't feed the trolls

Hahaha i know i know...I just have a hard time holding back whenever an individual works hard and some nobody says that hard work wont do anything...just gets my blood boiling lol

[The Solution]

Curious what your thoughts are on DB stiff legs as opposed to barbell stiff legs? People say they get a greater stretch with DB but that can be remedied by standing on a box with barbell. I would think the weight used with a barbell would make it superior so long as you were able to achieve the same ROM

What is the point of needing a box just to execute a movement? Not everyone has that luxury, and if you use 45lb plates your ROM on a SLDL is non-existant in all reality. you would need to utilize 25lb plates
DB's are easier to pick up, less time re-racking, and create a greater ROM. I just like to use all aspects, this is just what the program called for, so I am rocking it out.

[demonwareltd]

What is the point of needing a box just to execute a movement? Not everyone has that luxury, and if you use 45lb plates your ROM on a SLDL is non-existant in all reality. you would need to utilize 25lb plates
DB's are easier to pick up, less time re-racking, and create a greater ROM. I just like to use all aspects, this is just what the program called for, so I am rocking it out.

I understand what you are saying. Gotta make due with what you have. We have a 6-8 inch wooden box that is great for SLDLs. Also can use those stackable aerobics steps (like those for deficits)

[ThailandBrah]

Hahaha i know i know...I just have a hard time holding back whenever an individual works hard and some nobody says that hard work wont do anything...just gets my blood boiling lol

You're taking what I said completely out of context. Not once did I say hard work wont do anything.

Look at Bob. The guy more than likely works harder and smarter than ronnie coleman. He obviously gets some results. He can do well, but will never be a champion unless the genetic factor works for him and he starts using drugs. This is just the nature of the dirty sport bodybuilding is. Even when you look at the "champions" in natural shows. IT becomes clearly obvious right away, the only thing they're champions in is getting around and beating drug tests whilst still using.

Use the instance for basketball. If you're 5' 2. You can work your ass off day in and day out from the age of 5. You can get good hell you may even get awesome and make the NBA. But you will never, ever, be more valuable or "better" than some random dude with a couple years training that is 7' 6 and able to just stand under a net. Regardless of the fact that person can't dribble, move, pass, or even sink a free-throw to save their life. The later will go into the record books, and make millions a year. While you will have a short career, be known for nothing but a small guy who made the NBA, and be lucky to fill out your contract where you were drafted for the minimum salary.

You're pretty young and maybe are delusional or have yet to learn this. But it looks like you have already chosen the drug path, so as long as your genes can hold up and you keep working hard, maybe you will make it. Ice up son.

[ugasar]

You're taking what I said completely out of context. Not once did I say hard work wont do anything.

Look at Bob. The guy more than likely works harder and smarter than ronnie coleman. He obviously gets some results. He can do well, but will never be a champion unless the genetic factor works for him and he starts using drugs. This is just the nature of the dirty sport bodybuilding is. Even when you look at the "champions" in natural shows. IT becomes clearly obvious right away, the only thing they're champions in is getting around and beating drug tests whilst still using.

Use the instance for basketball. If you're 5' 2. You can work your ass off day in and day out from the age of 5. You can get good hell you may even get awesome and make the NBA. But you will never, ever, be more valuable or "better" than some random dude with a couple years training that is 7' 6 and able to just stand under a net. Regardless of the fact that person can't dribble, move, pass, or even sink a free-throw to save their life. The later will go into the record books, and make millions a year. While you will have a short career, be known for nothing but a small guy who made the NBA, and be lucky to fill out your contract where you were drafted for the minimum salary.

You're pretty young and maybe are delusional or have yet to learn this. But it looks like you have already chosen the drug path, so as long as your genes can hold up and you keep working hard, maybe you will make it. Ice up son.

^GREAT EXAMPLE!!! Considering you would be comparing a point guard or shooting guard to a center.. 2 COMPLETELY different positions!

[The Solution]

Cellucor Chocolate Peanut Butter Marshmallow Chip Pancakes


http://www.youtube.com/watch?v=s6rLw5RLXoM

Recipe

Dry:
40g Peanut Butter Marshmallow Whey
1 Tsp Baking Powder
Dash Splenda (2-3g)
75g Complete Pancake Mix
8g SF/FF Pudding Mix
10g Cocoa Powder
16g PB LEAN (Peanut Butter Flavor)

Wet:
2 Egg Whites (Stiffened to a Firm Peak)
50g Greek Yogurt
75g Almond Milk

Additional:
2 Crushed up Reese Peanut Butter Oreo’s
20g Reese Peanut Butter Chocolate Chips
20g Fat Free Cool Whip

Directions

Add in Whey + Dry Ingredients... (Baking Powder + Cocoa + Splenda, SF/FF Pudding Mix, and Pancake Mix,) to a mixing bowl

Take 2 egg whites and separate in a separate bowl. Take a stand up mixer on high power for 3-5 minutes until the egg whites are stiffened to a firm peak (will be very thick) this is when you know they are done.

Add Greek Yogurt and Almond milk to dry, and then slowly fold in the egg whites from the outside inward until batter is formed.

Heat a skillet or griddle pan on medium power and when warm you will coat with cooking spray. Cook the pancakes a few at a time (Griddle) or one at a time (Skillet). Flip halfway (when they start to bubble on top) and allow other side to cook for another minute until done.

In a small bowl mix the Pb2 with a dash of water to make a glaze to put on top of the pancakes.

When completed Serve pancakes, and then top with crushed Oreos, Reese Chips, and Whip Cream!

Other things to Top with:
Peanut Butter/Almond Butter/Cookie Butter
Walden Farm Syrups (Pancake/Chocolate/Caramel)
Protein Pudding/Sludge (for extra protein)


Macros

Calories - 880
Pro ~ 60g
Carb ~ 115g
Fat ~ 20g

[ugasar]

How are those new Reese's Peanut Butter Oreos? Definitely planning on picking them up real soon!

[The Solution]

Epic ^^

[The Solution]

Inov8 Elite Performance
Mesocycle #12
Week 1 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Flat Dumbbell Bench – (1:1:1:1)
80's x 15 (4 Sets)

Incline Smith Machine Bench – (2:2:1:2)
185 x 8
205 x 8
225 x 8 (2 Sets)

Decline Bench Press: –(1:1:1:1)
185 x 15
205 x 12
225 x 9
245 x 6

Stretch pushups (1:1:1:1)
3 Sets to Failure

A1:Seated Overhead Rope Ext – (1:1:1:1)
40 x 20 (3 Sets)

A2: 6 Way Raises – (1:1;1:1)
10's x 10 (3 Sets)

Bent Over Rear Dumbbell Raises – (1:1:1:1)
10's x 20 (3 Sets)

Post-Workout:

Cellucor Red Velvet Cake with Cream Cheese Frosting:

[Vytis]

I'm a baked goods kind of guy too. Loving the creations..

[AlexW1991]

Cute little Leaning Tower of Pisa Cake






I have to resort to dumb comments in your log because you're way more knowledgeable than me when it comes to lifting and I have nothing to add. Sorry but girls gonna girl.

[The Solution]

Cellucor Peanut Butter Chocolate Chip Cookie Dough Overnight Oatmeal


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

Recipe

Dry:

3/4 Cup of Oatmeal (60g) → I Used MyOatmeal Custom Blend
1.5 Scoops ~ 50g Chocoalte Chip Cookie Dough Cor Performance Whey
16g/1 Tablespoon Pb Lean (Myoatmeal.com) Peanut Butter
8g SF/FF Pudding Mix
3g Splenda

Wet:

1/2 Cup Almond Milk / Water (~114g)
6oz Yogurt (~170g) Carbmaster Yogurt (can use greek/plain yogurt)

Additional:
2 Reese Oreo’s
10g Reese Peanut butter Chips


Directions

First add in the Dry to a bowl or Tupperware containers (Whey, SF/FF Pudding Mix + PB Lean + Oatmeal + Splenda)

Take ½ Cup of Water/Almond Milk + 6 oz of Yogurt (Greek/Plain or regular yogurt container I used the carbmaster)

Mix with a spoon and just place in the fridge and allow it to set 4-6 hours (to thicken) or overnight (hence the name)

This is a perfect treat/snack you can take on the go in a Tupperware container or leave in a bowl overnight for an early breakfast.

Top with the additional toppings of your desire such as:
Fruit, Cereal, Rice Cakes, Peanut butter or chocolate chips, Oreo’s etc.

Macros

Calories ~ 800
Fat ~ 20g
Carbs ~ 95g
Protein ~ 60g

Cute little Leaning Tower of Pisa Cake


I have to resort to dumb comments in your log because you're way more knowledgeable than me when it comes to lifting and I have nothing to add. Sorry but girls gonna girl.

Girl gonna make progress

[BiggerWeighter]

what's your fav cellucor whey flavor? I bought smores and cake batter, loved the cake batter, but the smore's mashmellow pieces taste like chemical minty weird things...let me know ur thoughts. thnx brah

[The Solution]

what's your fav cellucor whey flavor? I bought smores and cake batter, loved the cake batter, but the smore's mashmellow pieces taste like chemical minty weird things...let me know ur thoughts. thnx brah

S'mores
CCCD
Cinnamon swirl
Cor fetti
Choc raspberry truffle