The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 5 Day 1

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

Pendlay Barbell Row (1:1:1:1)
165 x 8 (3 Sets)

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

HS High Row (1:1:1:1)
2 Plates/Side x 8 (3 Sets) + 10 Sec Stretch

Hammer Strength Flat Bench Press: (1:1:1:1)
3 Plates/Side x 8 (3 Sets) +10 Sec Stretch

DB Shoulder Press (1:1:1:1)
65's x 8 (4 Sets) +10 Sec Stretch

Weighted Back Extension (3:1:1:1)
BW + 45 x 8 (3 Sets)

A1: Tricep Pressdown (1:1:1:1)
170 x 6-8 (3 Sets)

A2: DB Curl (palms Up) (1:1:1:1)
25's x 6-8 (3 Sets)

B1: Overhead Cable Tricep Extension (1:1:1;1)
45 x 6-8 (3 Sets)

B2: Preacher Curl (1:1:1:1)
45 Plate x 6-8 (3 Sets)

Post-Workout:


Ben & Jerry's Gilly's Catastrophic Crunch:

[jaredmus]

killin the workouts countdown till the arnold start yet?

[jpfaherty]

killin the workouts countdown till the arnold start yet?

I unfortunately had to bail on the arnold this year. I iz sad

[The Solution]

Cellucor Molten Chocolate Snicker Doodle Cake


http://www.youtube.com/watch?v=k4yTdWepphE

Recipe

Dry:
75g Complete Pancake Mix (Extra Fluffy)
3g Splenda
3g Baking Powder
30g Cor Performance Whey (Molten Chocolate)
8g SF/FF Pudding Mix

Wet:
2 Egg Whites
30g Greek Yogurt (2 TBSP)
Dash Vanilla Extract
Dash Almond Milk

Topping/Filling:
15g PB LEAN (SnickerDoodle)



Directions

1. Pre-heat oven to 350 Degrees
2. Mix all Dry Ingredients (Pancake Mix, Whey, SF/FF Pudding Mix, Splenda, Baking Powder) together in a mixing bowl
3. Add wet ingredients one by one. Vanilla Extract, Yogurt, Almond Milk, and Egg whites and then stir batter with a spoon or hand mixer.
4. Coat the other pyrex dish or bowl with cooking spray and then transfer batter with a spatula. Even the batter before placing in the oven to bake for 20-25 minutes.
5. Check Protein Cake to see if done with a toothpick by stabbing the center. If nothing is on the toothpick it is completed, if not then allow a few more minutes to cook and finish. Upon being done allow to cool on a cooling rack for 5-10 minutes before flipped out of dish and allowing to cool.
6. Take PB Lean (From My.Oatmeal.com) and add a touch of water to make a glaze, frosting or drizzle and then apply to cake in any decoration of desire.
7. Enjoy!


Macros

For the Entire Cake + Frosting/Glaze:

Calories ~ 500
Protein ~ 45g
Carbs ~ 70g
Fat ~ 5g

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 5 Day 2

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

Barbell Squat: (1:1:1:1)
295 x 8 (3 Sets)

Hammer Strength V-Squat (1:1:1:1)
250 x 8 (3 Sets)

Leg Press (1:1:1:1)
7 Plates/Side x 8 (4 Sets)

Lying Hamstring Curl (1:1:1:1)
110 x 8 (4 Sets)

A1: Seated Calf Raise (1:1:1:1)
2 Plates x 6-8 (3 Sets)

A2: Standing Calf Raise: (1:1:1:1)
BW X 6-8 (3 Sets)

A3: Horizontal Leg press Calf Raise (1:1:1:1)
210 x 6-8 (3 Sets)

Post-Workout:

Cellucor S'mores banana Batter Protein Loaves:

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 5 Day 3

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

Close Grip Pull Down(3:1:1:1)
70 x 30
85 x 20 + 5 + 5 + 5 (Rest Pause)
100 x 12 ---> 85 x 10 ---> 70 x 10

Seated Low Row (3:1:1:1)
100 x 8
120 x 8
140 x 8

A1: DB Bi Lateral Row(3:1:1:1)
30's x 10 (3 Sets)

A2: Lat Pull down(3:1:1:1)
100 x 10 (3 Sets)

Wide Neutral Grip Pull down (3:1:1:1)
70 x 10 ---> 85 x 10 ---> 100 x 10 (2 Sets)

Cable Curl
30 x 50
40 x 15 +5 + 5 + 5 (3 Sets)

Rope Crunch:
100 x 15 (3 Sets)

Hanging Leg Raise:
BW x 15 (3 Sets)

Post-Workout:

Chicken, bacon, Supreme Pizza:

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 5 Day 4

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

Pec Dec Fly (3:1:1:1)
40 x 50
80 x 20 +5 +5 +5 (2 Sets)

Incline BB Bench: (3:1:1:1)
165 x 8
185 x 8
205 x 8
255 x 10


http://www.youtube.com/watch?v=BVjrdYAa0jM

A1: Machine HS Wide Chest Press(3:1:1:1)
3 Plates/Side x 6-8 (3 Sets)

A2: Elevated Push-Ups (3:1:1:1)
BW x Failure (3 Sets)

B1: Seated Smith machine Shoulder press (3:1:1:1)
1 Plate + 25/Side x 10 + 5 + 5 (3 Sets)

B2: Incline Rear Delt DB Swings (3:1:1:1)
15's x 10 +5+5 (3 Sets)

HS Tricep Extension: (3:1:1:1)
10 Each Hand x 50
25 Each Hand x 15 +5 +5 + 5 (3 Sets)

DB Stiff Leg Deadlifts: (3:1:1:1)
50's x 20 (3 Sets)

Post-Workout:


Coldstone Limited Peanut Butter & Jelly Creation

[NaturalPursuit]

Solid pizza! Homemade?

[jpfaherty]

Cant get over how strong you're incline is. What you weighing now a days?

[The Solution]

Solid pizza! Homemade?

you really asking me that question? lol

Cant get over how strong you're incline is. What you weighing now a days?

around 175

[JerG]

Incline BP is wicked strong and your form is perfect... I'm 'mirin Bob

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 5 Day 5

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

Rope Pullovers (3:1:1:1)
20 x 25
30 x 15 + 5 + 5 +5 (2 Sets)

Reverse V-Bar Pulldown (3:1:1:1)
70 x 25
80 x 15 + 5 + 5 +5 (2 Sets)

Smith Machine Deadstop Rows (3:1:1:1)
25/Side x 10 --> 2-25's/Side x 10 ---> 3-25's/Side x 10 (3 Sets)

Assisted Pull-Ups (3:1:1:1)
BW x Failure (2 Sets)

4 giant sets working sets for arms: 12-15 reps each (RPE 8-9)

A1: DB hammer curl (3:1:1:1)
30's x 12(4 Sets)

A2: Behind Head DB Tricep Extension (3:1:1:1)
60 x 12 (4 Sets)

A3: Bodyweight Dips (3:1:1:1)
BW x 12-15 (4 Sets)

A4: EZ bar preacher curl (3:1:1:1)
60 x 12 (4 Sets)

B1: Seated Calf Raise
2 Plates/Side x 8-12 (3 Sets)

B2: Standing Calf Raise
BW x 8-12 (3 Sets)

B3onkey Calf Raise
4 Plates/Side x 8-12(3 Sets)


Post-Workout:


Cellucor Cinnamon Swirl Banana Bread:

[mhilliard44]

Incline bench press video is beast

Nice work Bob!

[The Solution]

Cellucor Red Velvet Lava Oat Cake


http://www.youtube.com/watch?v=C3VhoA7DFu4

Recipe

Dry:
30g Oatmeal (Grinded into a powder)
30g Complete pancake mix (Extra Fluffy)
20g Cor Performance Whey (Red Velvet)
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix

Wet:
1 Egg White
25g Greek Yogurt
Dash Vanilla Extract
Water to form batter like consistency

Topping/Filling:
10g Cor performance Whey (Red Velvet)
140g Greek Yogurt



Directions

1. Combine all dry (Pancake Mix, Whey Protein, Baking Powder, Splenda, SF/FF Pudding Mix) in a mixing bowl. Use a Blender/magic Bullet to grind the oatmeal to a powder and add that in last.

2. Mix an egg white, Greek yogurt, Vanilla Extract, and water to get a batter like consistency with your dry ingredients in a mixing bowl. Combine and form a batter.

3. Coat another mixing bowl with cooking spray and then transfer the batter you made mixing the wet and dry ingredients together. This will then be placed in the microwave on a medium power for 2 ½ - 3 minutes. A medium power will prevent drying the final product and allowing it to rise without blowing up.
4. Pull out of microwave, use a fork to poke the edges and pop the product out of the bowl and allow to cool on a plate (by flipping it out of the plate)
5. Mix remaining greek yogurt and 10g Cor performance Whey Protein powder to form a filling. Cut out the middle of the cake and then fill with the Yogurt/Whey combo to make a lava cake (it will start to run down the side of the cake).
6. Enjoy!!

Macros

For Entire Cake + Lava Filling:

Calories ~ 465
Protein ~ 45g
Carbs ~ 60g
Fat ~ 5g

[jaredmus]

MHM that one looks real good

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 6 Day 1

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

Pendlay Barbell Row (1:1:1:1)
155 x 10 (3 Sets)

Incline DB Bench Press (1:1:1:1)
80's x 10 (3 Sets)

HS High Row (1:1:1:1)
2 Plates/Side x 6 (3 Sets) + 10 Sec Stretch

Hammer Strength Flat Bench Press: (1:1:1:1)
3 Plates/Side x 6 (3 Sets) +10 Sec Stretch

DB Shoulder Press (1:1:1:1)
60's x 10 (4 Sets) +10 Sec Stretch

Weighted Back Extension (3:1:1:1)
BW + 45 x 8 (3 Sets)

A1: Tricep Pressdown (1:1:1:1)
170 x 6-8 (3 Sets)

A2: DB Curl (palms Up) (1:1:1:1)
25's x 6-8 (3 Sets)

B1: Overhead Cable Tricep Extension (1:1:1;1)
45 x 6-8 (3 Sets)

B2: Preacher Curl (1:1:1:1)
45 Plate x 6-8 (3 Sets)

Post-Workout:

Cinnamon Swirl French Toast Sticks + Sludge Bowl + Chicken and Potatoes:

[demonwareltd]

Incline BP is wicked strong and your form is perfect... I'm 'mirin Bob

I think I hit incline bnech 255 for a single once. Set of 10 though?! Balls.... Good stuff!

[jpfaherty]

I think I hit incline bnech 255 for a single once. Set of 10 though?! Balls.... Good stuff!

This! Mind was blown at that video lol

[The Solution]

I think I hit incline bnech 255 for a single once. Set of 10 though?! Balls.... Good stuff!

This! Mind was blown at that video lol

Gingers gonna be a ginger.
Still a weak lil manlet.

[The Solution]

Cellucor Cinnamon Swirl Apple Pie Waffles


http://www.youtube.com/watch?v=Oq9fSi88Cyk

Recipe

Dry:
70g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix (Vanilla)
3g Baking Powder
3g Splenda
30g Cor Performance Whey (Cinnamon Swirl)

Wet:
Dash Almond Milk (10-15g)
2 Egg Whites (Stiffened to a firm peak)
35g Greek Yogurt (2 TBSP)
Dash Vanilla Extract

Topping/Filling:
Sugar Free Apple Pie Filling (1 Serving)
Walden Farm Syrups (Optional)


Directions

Combine all Dry in a mixing bowl (Pancake Mix, Whey, SF/FF Pudding Mix, Splenda, Baking Powder)
In a separate bowl crack two egg whites and use a hand mixer on high speed for ~3 minutes until a stiff peak forms with the egg whites (as seen in the video)
Combine the wet (Almond milk, vanilla extract, and greek yogurt) into the dry ingredients and then fold the egg whites from the outside to the inside of the batter until your finished batter is formed (will be very thick)
Pre-heat Waffle iron for a few moments until warmed up (mine has a green light when ready) coat with cooking spray and spread half the batter onto the waffle iron and cook the waffle. Repeat the process to cook the 2nd waffle.
When waffles are completed add the Sugar Free Apple Pie Filling on top and Enjoy! You can add extra Walden Farm Syrup or other syrups if you wish as well!




Macros

For Both Waffles and Apple Pie Topping:

Calories ~ 450
Protein ~ 40g
Carbs ~ 65g
Fat ~ 4g

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 6 Day 2

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

Barbell Squat: (1:1:1:1)
275 x 10 (3 Sets)

Hammer Strength V-Squat (1:1:1:1)
210 x 10 (3 Sets)

Leg Press (1:1:1:1)
8 Plates/Side x 6 (4 Sets)

Lying Hamstring Curl (1:1:1:1)
125 x 6 (4 Sets)

A1: Seated Calf Raise (1:1:1:1)
2 Plates x 6-8 (3 Sets)

A2: Standing Calf Raise: (1:1:1:1)
BW X 6-8 (3 Sets)

A3: Horizontal Leg press Calf Raise (1:1:1:1)
210 x 6-8 (3 Sets)

Post-Workout:

Beef + Spaghetti + Veggies + Small Sludge bowl and berries

[jpfaherty]

Them high rep squats!! Hows your cardio capacity? They feel like cardio or is it cake walk for you now?

This meso coming to an end soon?

[The Solution]

Them high rep squats!! Hows your cardio capacity? They feel like cardio or is it cake walk for you now?

This meso coming to an end soon?

don't bother me one bit at all. 10 reps is fine, 20+ is where it gets tricky.

[jaredmus]

don't bother me one bit at all. 10 reps is fine, 20+ is where it gets tricky.

anything over 10 is cardio for me fat boy problems.
But for real squats and v-squat good stuff man.
Hows everything else going man?

[The Solution]

anything over 10 is cardio for me fat boy problems.
But for real squats and v-squat good stuff man.
Hows everything else going man?

Busy as usual.

[NEBinAK]

Your post workouts are like mine, I usually lift right before dinner on weekdays and right before lunch on weekends, gotta hit that anabolic window

Your only 62 posts away from 100k posts bob

[phillysteak]

Always puttin in the work. Looking good in here man.

[The Solution]

Your post workouts are like mine, I usually lift right before dinner on weekdays and right before lunch on weekends, gotta hit that anabolic window

Your only 62 posts away from 100k posts bob

but i train at 5 AM

[mirroroferised]

I just spent the better part of an hour going through meals eating now thread for the first time and had to sub in over here

[EricTrexler]

I couldn't come near those incline numbers when my flat bench was up around 355 lol.

But the food in this thread is insane, I'll have to come by more often. I recently switched back to carbs from a keto phase, so I might need to get creative when I free up some time in the kitchen