The Hunger for Success: The Solution's Offseason

[ebomb55]

I second on the 3 seconds pause...or doing 3 seconds over any part of the rep for that matter. A reality check for sure haha.

Oh, did someone say baby got back in here yet? Impressive back pic man.

[nwskier]

Strong bench session and mint brownies. winning day

[The Solution]

Hi sweetie

Who you be
You gonna meet up with me and Austin this weekend and Jerica??

I second on the 3 seconds pause...or doing 3 seconds over any part of the rep for that matter. A reality check for sure haha.

Oh, did someone say baby got back in here yet? Impressive back pic man.

Ever since working with Inov8, the Flex's and Pauses have made a DRASTIC different on MMC especially back.
Will be good to train with Austin again this weekend.

Strong bench session and mint brownies. winning day

Gotta get my pressing strength on your level.

[dogg74]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 2

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


Slight Incline Bench DB Hex Press – (2:1:1:3)
70's x 8 (4 Sets)

Barbell Bench Press (3:3:1:1)
245 x 6 (4 Sets)

Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)

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

Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)

Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)

Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)

Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)

Post-Workout:

Cellucor "Thin Mint" Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting:




yup
was down to 1700ish

Enjoy your time this weekend
uhhhhh..im just waiting for the brownie recipe with macs!!!!!

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 3

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

Bent-Over Dumbbell Rows – (1:1:1:1)
90's x 10 (4 Sets)

Bent-Over Barbell Rows– (1:2:1:2)
225 x 8 (5 Sets)

A1: Hammer Strength Pullovers (1:1:1:1)
1 Plate/Side x 15 (4 Sets)

A2: HS Back Extension (1:1:1:1)
150 x 20 (4 Sets)

Hyperextension W/Chains – (1:1:1:1)
BW + 25lb Chain X Failure (4 Sets)

Donkey Calf Raise: (3:1:3:1)
4 Plates x 10 (5 Sets)

Post-Workout:

Handels Chocolate Malt With Caramel:

[jpfaherty]

Enjoy the weekend and the pain Austin will put you through

[Vytis]

Now put those brownies and ice cream together....

[The Solution]

Enjoy the weekend and the pain Austin will put you through

got to survive 2 more days of work first
will hurt to train legs after a 3.5/4 hour car trip on Friday.

[Woody-5]

Training with the coach should be a good time!

got to survive 2 more days of work first
will hurt to train legs after a 3.5/4 hour car trip on Friday.

My hips and low back are always smoked after a long car ride

[The Solution]

Training with the coach should be a good time!



My hips and low back are always smoked after a long car ride

Exactly
another reason i am leaving early. Get in, unpack the car, get some rumble rolling and food in me, and then hope it don't come back up later haha

[BabyOilBrah]

Killer rows bro, have a good time on your trip.

[Dnutz74]

Who you be
You gonna meet up with me and Austin this weekend and Jerica??

I wanted to try, but I move back into school this weekend so Friday will be spent packing and Saturday will be moving. One of these days!

[nwskier]

Gotta get my pressing strength on your level.

you're there easily! especially with all that tempo work


awesome rowing in that last session. no better lift for back besides rows of all kinds IMO. I mean, I like DLs, but rows are king in my book

have a great trip, and hope those legs get smashed like jello

[jaredmus]

Hi I'm JAred Like ICe cream as much as you so you me and Eric , need to go on a cross country trip working out and eating ice cream , yea buddy

[The Solution]

Hi I'm JAred Like ICe cream as much as you so you me and Eric , need to go on a cross country trip working out and eating ice cream , yea buddy

LMAO

made it to cbus. Hitting TJ's and legs later and then Thai for dinner + Graeters = BOOM

[The Solution]

Cellucor Stuffed S’mored French Toast


http://www.youtube.com/watch?v=XyRHuhFDMU0

Recipe

Dry:

3 Slices Pepperidge Farm Light Whole Wheat Bread
8g SF/FF Pudding
3g Splenda
3g Baking Powder
1 Scoop S’mores Cor Performance Whey

Wet:
75g Almond Milk
125g Liquid Egg Whites or 4 Egg Whites


Filling:

120g Carbmaster Vanilla
20g Marshmallow Fluff

Topping:

16g Cocoa + 50g Carbmaster Yogurt (Vanilla)



Directions

Pre-heat a Skillet to a medium Heat

In a Magic Bullet add the wet first (Egg Whites + Almond milk) then add the dry (Whey, SF/FF Pudding Mix, Splenda, and Baking Powder) and mix until batter is formed.

Once batter is formed transfer to a bowl so you can dunk the bread before cooking on a skillet

Apply cooking spray to a skillet and then start cooking the bread (3 slices) one at a time.

Once all three slices are done you will then stack one slice on the bottom and apply the filling (below), another slice , then filling, then another slice , and lastly the drizzle (which is the last step).

For the Filling you will take 20g of Marshmallow Fluff and nearly ¾ of the Carbmaster and make a marshmallow cream filling that will be applied between each slice of bread

Take Cocoa Powder (1 Tablespoon or 16g) and apply to a small dish with the rest of the yogurt as a sludge/drizzle topping that will be applied once all the french Toast + Marshmallow Filling has been applied.

Top with the glaze and enjoy!

Macros

Calories ~ 575
Protein ~ 55g
Carbs ~ 70h
Fat ~ 10g

[The Solution]

Metro Worthington With Austin Stout + His Girlfriend + Usawinston (BB.com)

Legs:

Squat: (2:1:2:1)
225 x 6
275 x 6
315 x 6
334 x 6
365 x 6 (All Time PR)

Leg press:
4 Plates x 20
5 Plates x 20
6 Plates x 20
8 Plates x 20
10 Plates x 20

Reverse band Hack Squats:
2 Plates/Side x 10
3 Plates/Side x 10
4 Plates/Side x 10 ---> 2 Plates x 20

Post-Workout:

Spring Chicken Roll's + Fried Chicken Dumplings with Sweet/Sour + Peanut Sauce:



Spicy Red Chicken Thai Curry + Sticky Rice:



Jeni's Dark Chocolate, Brown Butter Almond Brittle, and Buckeye State:

[nwskier]

brah, arms looking like the size of your head. huge!

chef epic eats and epic all time squat PR!! 'grats!!

[ugasar]

I don't think that combination of ice cream could every get old!
Way to kill them legs!

[Woody-5]

Sick rep PR with that 365 set of squats dude! Moving big weight and with that tempo!

Food looks phenomenal!

[The Solution]

brah, arms looking like the size of your head. huge!

chef epic eats and epic all time squat PR!! 'grats!!

My arms suck!

I don't think that combination of ice cream could every get old!
Way to kill them legs!

Never does
Greaters tonight.

Sick rep PR with that 365 set of squats dude! Moving big weight and with that tempo!

Food looks phenomenal!

Yes Sir!!!
BACk this afternoon with austin then pizza + ice cream.

[nwskier]

My arms suck!

.

Well maybe it's the delt popping but in the vid they're good size. We're always our own worst, harshest critics lol.

Hope you're having a good trip!

[Exane]

Grats on the PR Bob, food looks hnnnnng too!

Pizza sounds awesome right about now....

[The Solution]

Well maybe it's the delt popping but in the vid they're good size. We're always our own worst, harshest critics lol.

Hope you're having a good trip!

Ill get some pics in a few hours. Leaving to go hit back/shoulders right now

[demonwareltd]

Had to pop in and say I had my first Cellucor whey this past week, as they are carrying Cinnamon Swirl at Costco for 34.99 for the 4 pounder, so I couldn't pass it up. First mixed it with water and thought it wasn't too bad. Then had with some skim milk and was 5x better. So long as I keep getting it at a good price I think I'll keep that in the arsenal for the near future

[Woody-5]

Had to pop in and say I had my first Cellucor whey this past week, as they are carrying Cinnamon Swirl at Costco for 34.99 for the 4 pounder, so I couldn't pass it up. First mixed it with water and thought it wasn't too bad. Then had with some skim milk and was 5x better. So long as I keep getting it at a good price I think I'll keep that in the arsenal for the near future

make pancakes with it, srs. so much win

a sprinkle also goes good in oatmeal

[The Solution]

Metro Fitness Delaware with Austin Stout (Inov8 Coach) + his G/F Jerica Mattox, Usawinston (Off bb.com)

Back/Shoulders:

Hammer Strength Row Machine (1:2:1:2)
80 x 8 (Neutral) 80 x 8 (Overhand)
100 x 8 (Neutral) 100 x 8 (Overhand)
120 x 8 (Neutral) 120 x 8 (Overhand) ((2 Sets))

DB Row's: (1:2:1:1)
80's x 12
90's x 10
100's x 10
110's x 8
120's x 8 (All Time PR)

Smith Machine Deadstop Rows: (1:4:1:1)
35 Plate/Side x 8 (4 Sets)

A1: Reverse Grip Pulldown: (1:1:1:1)
120 x 8 (4 Sets)

A2: Rope Cable Pullover (1:2:1:2)
80 x 8 (4 Sets)

B1: DB Single Arm Lateral (1:1:1:1)
20's x 12 (4 Sets)

B2: Band Pull Apart (1:1:1:1)
Band x 15 (4 Sets)

Post-Workout:

BBQ and Buffalo Chicken Pizza’s:



Graeters Cookies and Cream 1870 Tower.

make pancakes with it, srs. so much win

a sprinkle also goes good in oatmeal

This... CS Pancakes, World of Win. one of the best Flavors to Bake with

[demonwareltd]

While I believe you - I almost never eat pancakes. Eggs all day, everyday!

[jaredmus]

the pics on instagram of BOB are insane, everyone should go follow him, the recipes, coupon code he offers and ice cream and food pics are sick, Bob keep up this good work, cellucor products and ice cream fueling your body

[The Solution]

Pictures from Yesterday's Training:

Austin, Me, Winston, Jerica (Austin's G/F)



Sitting still around 172 the last few weeks:

While I believe you - I almost never eat pancakes. Eggs all day, everyday!

Don't eat pancakes? Get new taste buds

the pics on instagram of BOB are insane, everyone should go follow him, the recipes, coupon code he offers and ice cream and food pics are sick, Bob keep up this good work, cellucor products and ice cream fueling your body

Appreciate that brother.