The Hunger for Success: The Solution's Offseason

[The Solution]

good luck with your competition goals man! Are you trying to go Pro?

I am 30+ pounds over stage weight, i am far from competing, and wont step on stage for quite some time brother. haha

[fltallpaul]

30lbs over your last stage weight. I am sure that number will be changing though!

[The Solution]

30lbs over your last stage weight. I am sure that number will be changing though!

Growing into a middle is not easy!

[BabyOilBrah]

in for 5'7 200lbs

[Bnizzle163]

Do you even bake?

[Swuuu]

I am 30+ pounds over stage weight, i am far from competing, and wont step on stage for quite some time brother. haha

Well good luck for your next show ahead of time and much respect!

[The Solution]

in for 5'7 200lbs

Not far off!!

Do you even bake?

not the kind of baking you do there sir. Lay off the sticky icky

[The Solution]

The Strength Guys
Mesocycle #4
Week 3 Day 2

Workout Music:
BlessTheFall - Witness

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)

+10 Pounds

Incline Dumbbell Bench (3:2:1 Rep Tempo)
65's x 6 (5 Sets)

+5 Pounds

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

A2: Hammer Strength Fly Machine: (15 Seconds Rest Between Sets)
120 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:

Steak/Shrimp Kabob's with Baby Back Ribs + Sweet Potato Fries + Corn on the Cob .

[BiggerWeighter]

^ fuarrkkkkk

[The Solution]

The Strength Guys
Mesocycle #4
Week 3 Day 3

Workout Music:
Avenged Sevenfold - City of Evil

5 Minute Warm-Up On Bike

Pull-Ups:
30 Reps over various sets/grips

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

+10 Pounds

Goal is to hit 405 x 1 at least at the end of 4 weeks.

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

+10 Pounds

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:

Thermogenesauce Chicken Fried Rice Simmer Curry.

[PowerBarbie]

I feel like such a n00b trying to read your workouts, I can't understand half of them haha

Buuuutt, I can understand food porn!.. And its outstanding as usual .. Dem kebabs!.. Yum!..

[TakedaShingen]

This last one is an especially mean lookin session. Your quads must have been pumped to hell.

Strong back squats in those waves, and 5 set of eccentric and 5 sets of concentric TUT hacks...that'll do your quads right! There's been a couple of times on those negative hacks, that I got to the bottom and questioned whether I really even wanted to rack the damn thing lol.

Lookin sharp, Bob.

[BabyOilBrah]

awesome squats man, that is getting to be some serious weight for your size.





Oh wait you're almost a deuce!

[The Solution]

This last one is an especially mean lookin session. Your quads must have been pumped to hell.

Strong back squats in those waves, and 5 set of eccentric and 5 sets of concentric TUT hacks...that'll do your quads right! There's been a couple of times on those negative hacks, that I got to the bottom and questioned whether I really even wanted to rack the damn thing lol.

Lookin sharp, Bob.

Working hard man, working hard. Jason and I may switch gears come the summer to shred up a bit, he was talking about it to see how the offseason and muscle gaining has gone.

awesome squats man, that is getting to be some serious weight for your size.





Oh wait you're almost a deuce!

Almost them 2 bills. 190 may be the limit before we switch gears.
Almost 40 poudns above stage weight!

[deltpecx]

Nice hack squatting, Chef!

[BabyOilBrah]

Almost them 2 bills. 190 may be the limit before we switch gears.
Almost 40 poudns above stage weight!

haha thats a lot, but you've stayed pretty lean which is HUGE as you know. I know you said you're not going to compete for a while, what would be the reason to stop the gaining before 200?

[Swuuu]

Good leg training man!!!

[Bnizzle163]

I heard rumor of a cool video coming up

[wrkoutfrq]

I heard rumor of a cool video coming up

This, my angus is peppered

[The Solution]

Finally Tackled 4 Plates/Side for Squat (405) . New Personal Record


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

[Bonkies]

Wow easy PR chef, mirin that calf development so hard lol, looking good!

[AllGenetix]

thats legit

[Ccm644]

Great work, well deserved PR

Made it look like no problem

[TheMatzah]

Bro-fist on the squat pr!!

Beast, are those vibrams or the fila ones?

The kicks.

[Reid456]

Bro-fist on the squat pr!!

Beast, are those vibrams or the fila ones?

The kicks.

They are the Vibram Bikilas.... I know this because I have the exact same kind and color, lol.

And Bob, that was an awesome squat. Great depth and stability throughout the squat.

[PowerBarbie]

Nice depth and control on the squat!.. Congrats on the PR!

[BabyOilBrah]

Haha there it is....

Saw it in my YT feed before I even came on here. Congrats Bob that's something to be proud of.

[Swuuu]

Nice depth and control on the squat!.. Congrats on the PR!

PowerBarbie huh? What did you do with regular Barbie? Lol

[psychodiver9]

Nice pr bob

[deltpecx]

Dat squat Well done, Chef!