The Hunger for Success: The Solution's Offseason

[The Solution]

tbar row with 25lbs plates GREAT , more guys need to utilize the 25's for that stretch, hits that middle upper back area most people lack.

Agree 100%

[The Solution]

Cellucor Cor-Fetti Cake Batter Pumpkin Cheesecake


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

Recipe

Dry:
35g Cor Performance Whey (Cor-Fetti Cake Batter)
9g Splenda (1/4 Cup)
16g SF/FF Pudding Mix (Vanilla)

Wet:
1 Egg
2 Egg Whites
15oz Pumpkin (Libby’s)
50g Yogurt (Greek/Regular)
8oz Fat Free Cream Cheese

Topping/Filling:
None!


Directions


1. Turn over to 300 Degrees to preheat.

2. Line a Spring form pan (6”) with Parchment Paper (Wax Paper) this will help prevent the cheesecake from Sticking.

3. In a bowl mix and beat Cream cheese until a batter like consistency is formed, then add in the dry ingredients (Whey, SF/FF Pudding Mix, and Splenda

4. Mix the remaining wet ingredients (Pumpkin, Yogurt, Egg, and Egg Whites) into the mix and form a batter like consistency with a hand mixer or stand up mixer.

5. Transfer Batter to Springform pan that is coated with cooking spray (to prevent sticking). Then you will bake in the oven at 300 for 30 minutes, reduce temperature to 200 for an additional 50 minutes.

6. Allow to cool on a cooling rack for a good time period (10-15 minutes) and then transfer for a fridge for at least 4-6 hours if not overnight to cool to its full potential.

7. Enjoy!


Macros

For Entire Cheesecake:

Calories ~ 750
Protein ~ 85g
Carbs ~ 80g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 3

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

Standing Dumbbell Curls – (3:1:1:1)
30's x 8 (3 Sets)

Single Arm Cable Pushdown – (3:1:1:1)
60 Each Arm x 8 (3 Sets)

Standing Dumbbell Hammer Curl (alternating) – (1:1:1:1)
20's x 20
25's x 15
30's x 10 --> 20's x 20

HS Weighted Bench Dips – (1:2:1:2)
3 Plates/Side x 15 (3 Sets)
3 Plates/Side x 10 ---> 2 Plates/Side x 20

A1: Spider Curls – (2:1:2:1)
60 x 12 (3 Sets)

A2: Overhead Rope Ext (2:1:2:1) –
90 x 12 (3 Sets)

DB Goblet Squat: (1:3:1:1)
60 x 20 (2 Sets)
80 x 10 (1 Set)

Standing Calf Raise - (1:2:1:1)
135 x 10 + 10 Partials (3 Sets)

Seated Calf Raise- (1:2:1:1)
1 Plate + 25 x 25 (2 SetS)

Post-Workout:

Cellucor Chocolate Chip Cookie Dough Pumpkin Cookies:

[OmegaredAfy]

back on the board again Bob, check your thread out and i actually say out aloud HOLY F*Ck seeing your progress shots, incredible work, so glad to be back here again with real bodybuilders void of the selfie pouting pics.

[MikeWines]

Those goblet squats are an interesting addition. Trying to get a higher frequency on your leg work?

[The Solution]

back on the board again Bob, check your thread out and i actually say out aloud HOLY F*Ck seeing your progress shots, incredible work, so glad to be back here again with real bodybuilders void of the selfie pouting pics.

You know it bro. lets GRIND!

Those goblet squats are an interesting addition. Trying to get a higher frequency on your leg work?

2x a week usually, but remember i am also doing quite a bit of cardio right now towards the end of a cut (14-15 weeks) so my legs do take a pounding. Almost 3 hours of LISS and 3 HIIT Sessions.

[mussina123]

2x a week usually, but remember i am also doing quite a bit of cardio right now towards the end of a cut (14-15 weeks) so my legs do take a pounding. Almost 3 hours of LISS and 3 HIIT Sessions.

Whenever I did HIIT sessions, I would notice an impaired recovery hurting leg days... do you feel it hurts recovery?

[The Solution]

Whenever I did HIIT sessions, I would notice an impaired recovery hurting leg days... do you feel it hurts recovery?

Nope because my strength has not dropped at all.
Gonna gun for 315 x 10 on Squat tomorrow, but this time being 10 pounds lighter

Lets see how it rolls

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 4

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

Lying Leg Curls (1:1:1:1)
110 x 15 (4 Sets)

Leg Extension (1:1:1:3)
40 Each leg x 8 (4 Sets)

Timed Leg Press – (1:1:1:1)
7 Plates/Side x 35 Seconds (3 Sets)

Barbell Squats (1:2:1:1)
315 x 6 (3 Sets)
315 x 10

Step-Ups on a Low Box (1:1:1:1)
135 x 20 Steps (2 Sets)

GHR : (1:1:1:1)
BW x 8 (3 Sets)

Post=Workout:

Chicken Makhne, Onion Naan, and Sticky Rice:

[mussina123]

congrats broo knew you'd hit it for 10!

[MikeWines]

Wut...ridiculousness, congrats man! Got a video?

[jpfaherty]

Hit your goal on squats dude, nice work

[The Solution]

Wut...ridiculousness, congrats man! Got a video?

on phone, will get it up later.

I want to thank the people @ Starbucks for fueling my morning by sampling the new S'mores Frap

[ugasar]

Simply amazing how you manage to do these heavy squats after curls, extensions AND leg press.. WTF?!?!?!?

[The Solution]

315 x 10
BW 164 (All Time PR 10 pounds lighter)


http://www.youtube.com/watch?v=GED_s5wQsQ8

Simply amazing how you manage to do these heavy squats after curls, extensions AND leg press.. WTF?!?!?!?

called mind over matter buddy
Get your mind right

[Vytis]

Great job!

[JerG]

You a coffee drinker Bob?

[mussina123]

What's your current plans man? still cutting? what's the macros looking like atm?

[The Solution]

You a coffee drinker Bob?

Yup.. Love it
Get free starbucks i know a GM at the local store here.

new Frappuccino is a S'mores flavor with graham crackers and marshmallow + Chocolate Chip next month.

What's your current plans man? still cutting? what's the macros looking like atm?

Cutting, and have been for almost 4 months now.
Macros around 2k

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 5

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

Calf Press on Leg Press:
5 Plates/Side x 8 (8 Sets)

Incline DB Bench Press (1:2:1:2)
90's x 10 (3 Sets)
90's x Failure (1 Set)

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

Smith Machine Decline Bench Press – (1:1:1:1)
225 x 15
245 x 12
255 x 10
255 x 10 + 5 + 5 + 5 (Rest Pause)

A1:Reverse Pec Dec – (1:2:1:2)
60 x 15 (4 Sets)

A2: HS Machine Shoulder Press – (1:2:1:2)
80 Each Hand x 12 (4 Sets)

Side Lateral Partial Swings (2:1:2:1)
40's x 12 (4 Sets)

Dumbbell Y Raise (1:1:1:1)
15's x 20 (3 Sets)

Post-Workout:

Loaded Chicken and Veggie Potato Skins:

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 7 Day 1

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

Chest Supported Machine Row (1:1:1:1)
35 Each hand x 10
40 Each Hand x 10
45 Each Hand x 10
50 Each Hand x 10
55 Each Hand x 10 + Forced Reps

T Bar Row – (1:1:1:1)
2-25lb Plates x 10
3-25lb Plates x 10
4-25lb Plates +10 x 10
4-25lb Plates + 15 x 10
4-25lb Plates + 25 x 10

Rope pullovers (1:2:1:2)
65 x 12 (3 Sets)

Single Arm Low Pulley Row Neutral Grip –(2:1:2:1)
30 Each Hand x 8 (4 Sets)

A1:Snatch Grip Rack Pull (2:1:1:1)
325 x 8 (4 Sets)

A2: Assisted Pull-Ups (2:1:1:1)
BW x Failure (4 Sets)

B1: Planks
BW x 45 Seconds (3 Sets)

B2: Weighted Sit-Ups
BW + 45 x 6 (3 Sets)

Post-Workout:

Graeters Pumpkin Spice Sundae with Salted Caramel Fudge Brownie Ice Cream, Whipped Cream, and Pecans:

[jpfaherty]

2kcals and still killing the food game. Nice work brotha

[The Solution]

2kcals and still killing the food game. Nice work brotha

I refuse to be a BRO.
Everyone should utilize moderation, none of us collect paychecks off this hobby or lifting weights.

[jaredmus]

I refuse to be a BRO.
Everyone should utilize moderation, none of us collect paychecks off this hobby or lifting weights.

THIS IS THE MOTTO EVERYONE SHOULD LIVE BY.
people need to have a plan beyond the stage and IG

[mussina123]

I refuse to be a BRO.
Everyone should utilize moderation, none of us collect paychecks off this hobby or lifting weights.

ain't that the truth!!

[Bnizzle163]

Say no to bro... bro .

Digging the intensity.

[mussina123]

Agree 100%

tbar row with 25lbs plates GREAT , more guys need to utilize the 25's for that stretch, hits that middle upper back area most people lack.

how far you go down, allow full stretch or right before?

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 7 Day 2

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

Standing Dumbbell Curls – (3:1:1:1)
35's x 8 (3 Sets)

Single Arm Cable Pushdown – (3:1:1:1)
65 Each Arm x 8 (3 Sets)

Standing Dumbbell Hammer Curl (alternating) – (1:1:1:1)
20's x 20
25's x 15
30's x 10 --> 20's x 20

HS Weighted Bench Dips – (1:2:1:2)
3 Plates/Side x 15 (3 Sets)
3 Plates/Side x 10 ---> 2 Plates/Side x 20

A1: Spider Curls – (2:1:2:1)
65 x 12 (3 Sets)

A2: Overhead Rope Ext (2:1:2:1) –
95 x 12 (3 Sets)

DB Goblet Squat: (1:3:1:1)
60 x 20 (2 Sets)
80 x 10 (1 Set)

Standing Calf Raise - (1:2:1:1)
135 x 10 + 10 Partials (3 Sets)

Seated Calf Raise- (1:2:1:1)
1 Plate + 25 x 25 (2 SetS)

Post-Workout:

Pretzel Crusted Chicken with a Cinnamon Brown Sugar Sweet Potato and Apple Hash dipped in BBQ Sauce:



Currently 164:

how far you go down, allow full stretch or right before?

Full Stretch ROM

[jpfaherty]

Lean N Mean

[jaredmus]

Lean N Mean

so true

Start the C4 50x yet?