The Hunger for Success: The Solution's Offseason

[jpfaherty]

Losing weight on deload huh?! Thoughts? (Just curious as to why you think it is)

[Bnizzle163]

[ZSize512]

Losing weight on deload huh?! Thoughts? (Just curious as to why you think it is)

It might have to do something with the lose of some inflammation caused with the stress of lifting

[The Solution]

Inov8 Elite Performance
Mesocycle #4
Week 1 Day 1

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

A1: Deadlift (sumo) 1:1:1:1
315 x 8 (4 Sets)

A2: Pull Up 1:1:1:1
BW x 5 (4 Sets)

A3: Weighted Back Extension 1:1:2:1
BW + 25 x 8 (4 Sets)

Low Row (drop set) 1:2:1:1
120 x 10 ---> 90 x 8 (3 Sets)

B1: Hammer High Row 4:1:1:1
1 Plate+10/Side x 8 (4 Sets)

B2: Wide Grip Pulldown 1:1:1:1
100 x 10 (4 Sets)

DB Pullover 2:2:2:2
45 x 12 (4 Sets)

Seated Calf Raise 5:10:1:10
2 Plates x 6 (5 Sets)

Post-Workout:

Chocolate Protein Cake with PB Chocolate Protein Pudding and Strawberries:

Cinnamon Swirl Pumpkin Microwave Protein Cake


http://www.youtube.com/watch?v=GddazW0bYVQ

Recipe

Dry:
50g Pancake Mix
30g Cinnamon Swirl Whey
3g Baking Powder
3g Splenda
8g SF/FF Pudding Mix
Touch of Cinnamon
Touch of Salt

Wet:
1 Egg White (Stiffened and Folded into Dry)
50g Pumpkin
Water to batter consistency

Directions

Take all your dry in a bowl and combine (Whey, Pancake Mix, Baking Powder, Splenda, Pudding Mix, Cinnamon, and Salt) in a separate bowl crack and egg and separate the white.
To Stiffen the White use a hand mixer and blend for about 3-5 minutes on a high speed until it foams up and stiffens this is when it will be ready to be folded into the dry mixture.

Add the Egg White in last after putting the pumpkin in and a touch of water. This should be a cake like consistency, which is perfect for microwaving.

Transfer to a 3 cup circular Tupperware container that will be coated in cooking spray (So it does not stick when removing out of the microwave)

Microwave for 2.5-3 minutes until the outside has a good firm edge and the middle is a touch gooey and transfer to a plate by flipping over. The center will harden up as it does cool.

Enjoy!

Macros

Calories: 350
Fat ~ 3g
Carbs ~50g
Protein ~30g

It might have to do something with the lose of some inflammation caused with the stress of lifting

This. Quite normal actually (as Jason said as well)

[chichinnn]

Damn... I'm going to have to give that pumpkin cake a try! You never cease to impress.

[The Solution]

Inov8 Elite Performance
Mesocycle #4
Week 1 Day 2

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

Hammer Chest Press 1:5:1:5
3 Plates+25/Side x 6 (4 Sets)

A1: DB Fly 2:1:1:1
50's x 10 (4 Sets)

A2: Smith Incline Guillotine Press 5:1:2:1
185 x 6 (4 Sets)

Pec Dips 1:1:2:2
BW + 75 Chains x 8 (3 Sets)

Hammer Shoulder Press (myo reps) 1:2:1:1
90 x 12+5 (3 Sets)

Cable Lateral Raise (alternate arms w/o rest) 1:1:1:1
10 x 15 (5 Sets)

B1: Reverse Pec Dec 1:1:1:1 10 sec
70 x 12 (4 Sets)

B2: Band Pull Aparts 1:X:1:2
Band x 12 (4 Sets)

B3: Cable Front Raise
60 x 12 (4 Sets)

Post-Workout:

Breaded Chicken and Green Bean Pasta Stirfry:

[jpfaherty]

This pic just gave me the biggest craving for Thai Food! (Even though it's not Thai lol)

Excited for this new cycle you're running! Doing big things.

[Woody-5]

Strong workout dude!
5 count pause on those chest presses has to be tough!

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Egg Pancake


http://www.youtube.com/watch?v=AfMdb-4t0Qw


Recipe

200g Egg White
2 Whole Eggs
50g Pumpkin
25g (3/4 Scoop) Cinnamon Swirl Whey
1 Tsp Baking Powder

Dash Cinnamon
Dash Splenda

Directions

Blend the Eggs+Egg Whites in a magic bullet for a minute or two until they start to foam up
Add in Whey + Dry Ingredients... (Baking Powder + Cinnamon + Splenda)
Add in the Pumpkin Last
Cooking Spray on a Skillet
Cook on a skillet for a few minutes each side and flip with a spatula
Serve!!!

Extra’s you can add:
Splenda into the original Recipe
Cinnamon into the Original Recipe
SF/FF Pudding Mix (to thicken recipe)
PB2 for PB Flavoring

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

Exchange:
Use more egg whites/less whole egg’s
Drop the Physillum but I feel it aids in the thickness + it gives good fiber

Macros

Kcals - 370
Pro ~ 55g
Carb ~ 15g
Fat ~ 10g

[chichinnn]

Just made that egg pancake with your recipe, and it came out perfect! Unfortunately I didnt have any canned pumpkin on hand, but I can't wait to try it with some. Thanks for the recipe chef Bob. Posting a pic of my pancake in my log tonight.. That thing was huge & looked semi perfect. Have a great day

[The Solution]

Just made that egg pancake with your recipe, and it came out perfect! Unfortunately I didnt have any canned pumpkin on hand, but I can't wait to try it with some. Thanks for the recipe chef Bob. Posting a pic of my pancake in my log tonight.. That thing was huge & looked semi perfect. Have a great day

You da man!

[Vanguard1965]

Wow those pancakes look awesome I will have to try this. I have been seeing more and more people do stuff with pumpkin.

[The Solution]

Wow those pancakes look awesome I will have to try this. I have been seeing more and more people do stuff with pumpkin.

let me know if you enjoy it.

[The Solution]

Inov8 Elite Performance
Mesocycle #4
Week 1 Day 4

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

Underhand Lat Pulldown 2:X:1:2
110 x 30 Seconds (5 Sets)

Barbell Rows 1:X:1:1
225 x 8 (4 Sets)

A1. Hammer Strength Row 2:2:4:1
90 x 10 (4 Sets)

A2. HS Pullover 2:1:2:2
45/Side x 10 (4 Sets)

Rack Pull Below Knee 1:1:1:1
315 x 8 (5 Sets)

Standing Hamstring Curl 1:X:1:2
30/Leg x 12 (4 Sets)

Smith Machine Shrugs 2:2:1:2
225 x 12 (4 Sets)

Rope Crunches 1:1:1:1
100 x 15 (5 Sets)

Post-Workout:

Chinese Sampler Dish (General Tso, Orange Chicken, Walnut Chicken, White/Fried Rice + Eggroll)

[jaredmus]

Got an interesting question for ya care to touch on your supplements as of late

[The Solution]

Got an interesting question for ya care to touch on your supplements as of late

Cor Whey
Cor Creatine
Hemavol
Vitamin D3
Orange Triad (Multi)
Oxi-Omega (Fish-Oil)
NOW Digesive Enzyme
Evomuse Gut Health (Probiotic)
Cor BCAA

Stim Break

I keep it mostly health realated TBH, i dont use much.

[IK9]

Did you make that chinese food from scratch?

[The Solution]

Did you make that chinese food from scratch?

Looks at the buffet treys in the background...

[IK9]

Ah, I didn't even see that.. I only saw the main plate lol

[Vanguard1965]

Damn awesome food pics, reminds me of JP's log on my last prep. All you can eat buffet for the win? LOL Always amazed me that I would be hungry an hour later after stuffing myself.

[chichinnn]

In for Cellucor cinnamon swirl orange chicken

[The Solution]

Inov8 Elite Performance
Mesocycle #4
Week 1 Day 5

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

HS Lateral Raise (Super Pump Method) 1:X:1:1
70 x 3 (8 Sets)

B1: Front Lateral Raise 1:X:2:2
20 x 8 (3 Sets)

B2: Rope Face Pulls 1:X:2:2
120 x 8 (3 Sets)

Cable Bicep Curl (Super Pump) 1:1:1:1
90 x 5 (8 Sets)

A1: Skullcrusher 2:1:2:1
105 x 8 (4 Sets)

A2: Close Grip Bench 3:1:3:1 15 sec
185 x 8 (4 Sets)

A3: Machine Dips/Bench Dips 1:3:1:1
3 Plates/Side x 10 (4 Sets)

Barbell Curls Eccentric Focus 10:X:1:2
55 x 4 (4 Sets)

DB Hammer Curls Cross-Body
30's x 12 (4 Sets)


Post-Workout:

Dairy Queen Double Fudge Cookie Dough Peanut Butter Blizzard:

In for Cellucor cinnamon swirl orange chicken

no

[jpfaherty]

Damn awesome food pics, reminds me of JP's log on my last prep. All you can eat buffet for the win? LOL Always amazed me that I would be hungry an hour later after stuffing myself.

LOL - My log has strayed from that big time, but I'll be back when my prep starts. I enjoy cooking a lot more during prep because of the amount of time it takes, it gives me something to do and to look forward to haha

[NDeeps27]

Sick workout bob as always!
Have a good weekend! I remember you said you were visiting your bro, and getting in on some TJs goodies!

I'm loving these giants being 0-6.
Making this pats fan happy

[The Solution]

Sick workout bob as always!
Have a good weekend! I remember you said you were visiting your bro, and getting in on some TJs goodies!

I'm loving these giants being 0-6.
Making this pats fan happy

Well
did not really get to see my bro.. he got called into work 10-6 at his pharmacy, his co-worker had to take off because his wife went into labor.

Did make it to TJ's

[The Solution]

Inov8 Elite Performance
Mesocycle #4
Week 1 Day 3

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

Leg Press (feet shoulder width and high) 2:X:1:1
4 Plates x 45 Seconds (5 Sets)

A1: Barbell Stiff Leg Deadlift 3:3:1:1
225 x 8 (3 Sets)

A2: Leg Extension 1:X:1:2
50 Each Leg x 10 (3 Sets)

Paused Back Squat 3:3:1:1
245 x 4 (5 Sets)

B1: DBWalking Lunges 1:1:1:1
50's x 16 Steps (4 Sets)

B2: Hack Squat 1:1:5:1
1 Plate + 25/Side x 8 (4 Sets)

Lying Leg Curl (dropsets) 2:1:1:1
110 x 8 ---> 90 x 8 (3 Sets)

C1: Donkey Calf Raise 1:10:1:10
3 Plates x 5 (4 Sets)

C2: Calf Raise on Machine Leg Press X:1:1:1
4 Plates/Side x 15 (4 Sets)

Post-Workout:

Shrimp Rice and Veggie Strifry:

[Woody-5]

siiiiick leg work
Them supersets and those paused squats dropped in the middle there. awesome stuff

that shrimp stirfry looks hnnnnngggggg

[Bnizzle163]

Dude, some awesome work on the wheels, Bob. I can't wait till after student teaching when I join a gym again. Not having access to a hack squat machine and heavy db's really sucks .

[TakedaShingen]

Legs...straight and to the point. I like it.

Those lying curl dropsets are torturous.

[The Solution]

siiiiick leg work
Them supersets and those paused squats dropped in the middle there. awesome stuff

that shrimp stirfry looks hnnnnngggggg

went out late last night, had leftover shrimp put it to use!

Dude, some awesome work on the wheels, Bob. I can't wait till after student teaching when I join a gym again. Not having access to a hack squat machine and heavy db's really sucks .

Will be epic for growing!

Legs...straight and to the point. I like it.

Those lying curl dropsets are torturous.

Exactly, no fluff jus do work