The Hunger for Success: The Solution's Offseason

[raponte22]

great pics , rich from myokem trains at my gym small world right? try anything new or good at the arnold?

can confirm, that rich guy is a loser

no tried to focus on not losing my voice.
got some samples from Doug (Snickerdoodle MRP), and some KLP from marc (MTS)
Still did not get to try Alpha Amino G4 lol

that cinnaswirl bread doe <3

[The Solution]

Cellucor Cor-Fetti Cake Batter MugCake


http://www.youtube.com/watch?v=SVrqwE4kihw

Recipe

Dry:
34g Cor Performance Whey (Cor-Fetti Cake Batter)
40g Complete Pancake Mix (Extra Fluffy)
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix (Vanilla)

Wet:
Dash Vanilla Extract
1 whole Egg
40g Almond Milk (1/4 Cup)

Topping/Filling:
10g Cool Whip (Fat Free)
5g Sprinkles


Directions

Combine all Dry ingredients into a bowl (SF/FF Pudding Mix, Whey, Pancake Mix, Splenda, Baking Powder)

Add Vanilla Extract, Whole Egg, and Almond Milk and mix with a spoon.

When batter is formed spray a Tupperware container (3-4 cup circular container) with cooking spray. And transfer mixture with a spatula

Even mixture before popping in microwave for 3-3.5 minutes on a medium power (to prevent drying of product and overflowing)

Use a fork to pop sides of mugcake and flip onto a plate. Add Sprinkles + Whip Cream and you are done!

Enjoy!


Macros

For Entire Mug Cake + Whip Cream + Sprinkles:

Calories ~ 405
Protein ~ 36g
Carbs ~ 45g
Fat ~ 9g

that cinnaswirl bread doe <3

Dude
Dinner next time with Jack. Its a must

[IK9]

Bob, do you Yelp? Srs. My guess is that you are Yelp Elite because you like to cook/good at it & are food savvy!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 1 Day 2

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

Seated Calf Raise: 1:2:1:2
2 Plates x 10 (4 Sets)

V Bar Pulldown: 1:1:1:2
110 x 10 (3 Sets)

Barbell Pendlay Row: 1:1:1:1
135 x 8 (2 Sets)
135 x 10 (1 Set)

Rope Pullover: 1:1:1:1
40 x 15 (3 Sets)

A1: Weighted Back Extension: 1:1:1:2
50lb Kettlebell x 12 (3 Sets)

A2: Dumbbell Shrug: 1:1:1:2
100's x 8 (3 Sets)

EZ Bar Curls: 1:1:1:1
70 x 15 (4 sets)

-Rope Hammer Curls: 1:1:1:2
80 x 10 (4 Sets)

Post-Workout:

Chicken Fajita Omelette, Sweet Potato with Almond Butter + Jam, Veggies:

Bob, do you Yelp? Srs. My guess is that you are Yelp Elite because you like to cook/good at it & are food savvy!

only when i travel, but most of the time i know where good places are to eat

[NaturalPursuit]

Starting with calves…doing it right

[BigBoLuke93]

Amazing time
got to meet at least 2+ dozen people off the boards not only here but other places. Good to put faces to names.

It was good to meet you and have a short chat. The Arnold was crazy packed.

[jaredmus]

Pendlay rows FTW, when I wasn't squatting or deadlifting as often they are a favorite, and I know your a form guy, also new back show on IG, improvments on the daily

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 1 Day 3

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

A1: Leg Press: (2:1:2:1)
6 Plates/Side x 50 Seconds (3 Sets)

A2: Lying Leg Curl 2:1:2:1
110 x 8 (3 Sets)

Barbell 2 Stop Squat: (half way down, up, all way down, up = 1 rep)
275 x 6 (3 Sets)

B1: Smith Machine Lunges: 3:3:1:1
135 x 8 (3 Sets)

B2: Smith Machine Squats 1:1:1:1
225 x 8 (3 Sets)

Smith Straight Leg Deadlift: 3:2:1:2
3 25lb Plates/Side x 8 (3 Sets)

Hanging Leg Raise:
BW x 15 (4 Sets)

Post-Workout:

BBQ Hoisin Chicken Stirfry with Fried Rice:

It was good to meet you and have a short chat. The Arnold was crazy packed.

Fuk ya man!!! What you think about them baked goods?

[jpfaherty]

Pendlay rows FTW, when I wasn't squatting or deadlifting as often they are a favorite, and I know your a form guy, also new back show on IG, improvments on the daily

This!

[mussina123]

This!

you guys ever try Pendlays on Smith machine??... never felt lat activation compared to other rows in my life!

[The Solution]

you guys ever try Pendlays on Smith machine??... never felt lat activation compared to other rows in my life!

Bent over smith rows = Money
Perfect as a warm-up before moving into a back day.

[triplewhammy]

Amazing time
got to meet at least 2+ dozen people off the boards not only here but other places. Good to put faces to names.

Yessir! Good seeing you bro!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 1 Day 4

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

DB Deadstop Rows: 1:1:1:1
80's x 8
90's x 12

Wide Grip Lat Pulldown: 1:1:1:2
110 x 8 (3 Sets)

Rack Deadlift (just below knee): 1:2:1:1
225 x 6
275 x 6
295 x 6
315 x 6
325 x 6
335 x 6

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

Reverse Pec Dec: 1:1:1:2
80 x 10 (3 Sets)

Rope Pressdown: 1:1:1:1
130 x 12
140 x 12
150 x 12
100 x 20 + 5 + 5 (Rest Pause)

Hammer Strength Dip Dropsets: 1:1:1:2
3 Plates Side x 10
2 Plates + 25/Side x 15
2 Plates/Side x 20
= 1 Set x 3

Standing Calf Raise supersetted tibia raises:
225 x 10 (4 Sets) // BW X 20 (4 Sets)

Post-Workout:

Molten Chocolate Brownies:

[jaredmus]

I like your log because your training incoporates so many great exercises people just don't utilize enough. Ex the other day pendlay rowss, today rack pulls that plus ice cream = back progress on another level

[The Solution]

I like your log because your training incoporates so many great exercises people just don't utilize enough. Ex the other day pendlay rowss, today rack pulls that plus ice cream = back progress on another level

you mean
Fatloss on another level
down over 10 pounds now.

[AlexW1991]

Jealous of the Arnold and all the baked goods you brought. Going is definitely a bucket list item, it looks like an unreal experience

[wrkoutfrq]

Pics from the Arnold look great Bob, maybe one day I'll make it out. New meso looks fun too!

[The Solution]

Jealous of the Arnold and all the baked goods you brought. Going is definitely a bucket list item, it looks like an unreal experience

Everyone who tried them was very happy and loved them. Glad people can have first hand experience of chef bob

Pics from the Arnold look great Bob, maybe one day I'll make it out. New meso looks fun too!

Hopefully we can cross paths at Inov8 camp...
lets see if we can make it first!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 1 Day 5

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

HS Machine Chest Press: (3:1:1:1)

3 Plates + 25/Side x 8(2 Sets)
3 Plates + 25/Side x 8 reps + 10 partials

HS Pec Dec: (1:1:1:1)
125 x 15 (3 Sets)

Incline DB Bench Press: (2:1:1:2)
85's x 8 (3 Sets)

Stretch Push-Ups:
BW X Failure (2 Sets)

Rope Face Pulls (1:1:1:1)
140 x 20 (2 Sets)

HS Side Lateral Raise Seated: (1:1:1:1)
40 x 20 (4 Sets)

Smith Machine Overhead Press (1:1:1:1)
185 x 15 (2 Sets)
185 x 18 ---> 135 x 10

Rope Crunches:
100 x 20 (5 Sets)

Post-Workout:

Chicken Raisin Black Bean Jerk Strifry:

[NaturalPursuit]

Workouts keep progressing! Awesome as always bob!

[mussina123]

killing it as always bro! keep those ice cream gains coming

[The Solution]

Current Progress Pics
Down 10 pounds --> 177 --> 167

[IK9]

Great progress!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 2 Day 1

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

Seated Calf Raise: 1:2:1:2
2 Plates x 10 (4 Sets)


V Bar Pulldown: 1:1:1:2
110 x 10 (3 Sets)

Barbell Pendlay Row: 1:1:1:1
135 x 8 (2 Sets)
135 x 10 (1 Set)

Rope Pullover: 1:1:1:1
40 x 15 (3 Sets)

A1: Weighted Back Extension: 1:1:1:2
50lb Kettlebell x 12 (3 Sets)

A2: Dumbbell Shrug: 1:1:1:2
100's x 8 (3 Sets)

EZ Bar Curls: 1:1:1:1
70 x 15 (4 sets)

Rope Hammer Curls: 1:1:1:2
80 x 10 (4 Sets)

Post-Workout:

Waffles, Whip Cream, Banana's and Syrup:

[wrkoutfrq]

Solid dieting progress Bob!

Thanks for the birthday wishes

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 2 Day 2

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

A1: Leg Press: (2:1:2:1)
6 Plates/Side x 50 Seconds (3 Sets)

A2: Lying Leg Curl 2:1:2:1
110 x 8 (3 Sets)

Barbell 2 Stop Squat: (half way down, up, all way down, up = 1 rep)
275 x 6 (3 Sets)

B1: Smith Machine Lunges: 3:3:1:1
135 x 8 (3 Sets)

B2: Smith Machine Squats 1:1:1:1
225 x 8 (3 Sets)

Smith Straight Leg Deadlift: 3:2:1:2
3 25lb Plates/Side x 8 (3 Sets)

Hanging Leg Raise:
BW x 15 (4 Sets)

Post-Workout:

Spicy Orange General Tso's Chicken with a Shrimp Egg Roll:

Solid dieting progress Bob!

Thanks for the birthday wishes

just bought 9 more pints of ice cream
gains

[jaredmus]

6pps for 50 second Sounds pretty impressive to me!

[jpfaherty]

What did u decide on for ice cream?

[The Solution]

What did u decide on for ice cream?

Posted in Ice Cream Thread in nutrition section.
9 pints
mostly NO and Chocolate Shoppe.

[jaredmus]

Ice cream looks so good!