The Hunger for Success: The Solution's Offseason

[NEBinAK]

but i train at 5 AM

Well who the f eats spaghetti for breakfast, that's just madness

[The Solution]

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

Keto Phase eh? Good to see Inov8 in the house Eric. Glad to have you!!!

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 6 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 Broccoli Alfredo + Strawberry and Banana Sludge Bowl

[jpfaherty]

Lots of pull downs man, love it.

I think it was Brandon Lilly (could be wrong) that said, "I've seen weak people with big chests, I've seen weak people with bigs legs, I've never see a weak person with a big back!"

[The Solution]

Lots of pull downs man, love it.

I think it was Brandon Lilly (could be wrong) that said, "I've seen weak people with big chests, I've seen weak people with bigs legs, I've never see a weak person with a big back!"

well i dont have a big back, working on that!!!

[jaredmus]

saw those rows on IG, I need to throw those back into the mix myself. Great Movement, those seal rows, HS ISO high are my fav rowing movements. And BTW your back has progressed a ton

[The Solution]

saw those rows on IG, I need to throw those back into the mix myself. Great Movement, those seal rows, HS ISO high are my fav rowing movements. And BTW your back has progressed a ton

You can't tell when i lift in a hooded sweatshirt

[Bnizzle163]

You can't tell when i lift in a hooded sweatshirt

Must be busting through them sweats

[nwskier]

Love the emphasis on the rows and pulldowns. And hoodie ^ that's the fun part when it comes off - the visual shock effect.

Impressive incline work. Strong as hell hitting 255x10 and as mentioned perfect form.

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 6 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

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:

Chicken, Eggs, and Potato Stirfry,
Sweet potato with honey, banana's, cinnamon and splenda
Sludge bowl with fruit

Love the emphasis on the rows and pulldowns. And hoodie ^ that's the fun part when it comes off - the visual shock effect.

Impressive incline work. Strong as hell hitting 255x10 and as mentioned perfect form.

too bad i never take my hoody off, always train in it

[EricTrexler]

Keto Phase eh? Good to see Inov8 in the house Eric. Glad to have you!!!

Yeah, tried out a ketogenic diet for a while (5ish months). Some pros and cons to it, learned quite a bit in the process, and now i'm back to the world of carbohydrate

[The Solution]

Yeah, tried out a ketogenic diet for a while (5ish months). Some pros and cons to it, learned quite a bit in the process, and now i'm back to the world of carbohydrate

Just curious
who would you recommend them too? Did you notice much from it?
Would you use it as a last resort?
maybe you could do a V-Log on your experience, and also your feedback to others and whom it should be utilized with or if it should be placed on the backburner if one can tolerate carbs.

Would love to hear that info.

[Bnizzle163]

Just curious
who would you recommend them too? Did you notice much from it?
Would you use it as a last resort?
maybe you could do a V-Log on your experience, and also your feedback to others and whom it should be utilized with or if it should be placed on the backburner if one can tolerate carbs.

Would love to hear that info.

I'm interested as well. I tried keto for a while ages ago and didn't like it. The only good thing was satiety. I was rarely ever hungry.

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 6 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:

Beef and Chicken Fried Rice, Baked Potato with buttery spray and veggies
Rice Cakes with Jam + banana's

[jpfaherty]

Fckin love giant sets!! That pump!

[mussina123]

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)

LOVE these... I find these way more beneficial to lat activation than regular for myself

[jaredmus]

Fckin love giant sets!! That pump!

Same will be doing them this week myself.

[The Solution]

LOVE these... I find these way more beneficial to lat activation than regular for myself

3 second negatives and a pause = icing on the cake.

[NEBinAK]

Just YouTubed it, is the only difference that you set the weight down between reps? I've never done it that way before. Might have to try

[The Solution]

Cellucor Chocolate Chip Cookie Dough Bread Pudding


http://www.youtube.com/watch?v=q2p4F_Geq48

Recipe

Dry:
35g Cor Performance Whey (Chocolate Chip Cookie Dough)
8g SF/FF Pudding Mix (Vanilla)
3g Baking Powder
6g Splenda
6 Slices Bread (Ripped into pieces)

Wet:
2 Egg Whites
228g Almond Milk (1 Cup)
Dash Vanilla Extract

Topping/Filling:
None


Directions

Pre-heat oven to 350

1. Spray a 6x6 or 9x9 Pan with cooking spray before you begin to tear the bread pieces into small little chunks. You can tear the bread and place in a separate bowl.
2. In a separate large mixing bowl combine everything else. (Whey, SF/FF Pudding Mix, Baking Powder, Splenda)
3. Mix all wet in a magic bullet or blender. (Egg Whites, Almond Milk, Vanilla Extract)
4. Coat Pan with cooking spray, and mix or stir until dissolved then pour over the top of your diced up bread in your 9x9/6x6 pan
5. Bake at 350 for 35-40 minutes until you can place a toothpick right through the center and no fluids/liquid residue come off your finished product.
6. Allow to Cool for 20-30 minutes and then place in the fridge to sit for at least 4-6 hours (or overnight) to let it thicken up.

Macros

For Entire Bread Pudding Recipe:

Calories ~ 535
Protein ~ 50g
Carbs ~ 70g
Fat ~ 6g

Just YouTubed it, is the only difference that you set the weight down between reps? I've never done it that way before. Might have to try

Hence Deadstop
Look at John meadows video (MountainDog1)
If you pull a weight from a deadstop it prevents momentum and will recruit the muscle to a greater degree. Momentum takes away from stimulation.

[phillysteak]

Lookin good in here, Bob.

I still can't get over these two cellucor flavors lol. I've never had whey that tasted so damn good.

[The Solution]

Lookin good in here, Bob.

I still can't get over these two cellucor flavors lol. I've never had whey that tasted so damn good.

You have not had CCCD or Choc Raspberry Truffle yet

[Bnizzle163]

You have not had CCCD or Choc Raspberry Truffle yet

The two I haven't tried, but want to! I bet they're delicious

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 1 Day 1

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


Flat Hammer Strength Machine Bench Press: (3:1:1:1)
3 Plates/Side x 8 (4 Sets)

Incline Bench Press: (1:1:1:1)
225 x 8 (4 Sets)

A1:Pec Dec (1:1:1:1)
110 x 12 (5 Sets)

A2: Stretch Push Up (1:1:1:1)
BW x 20 (5 Sets)

B1:Neutral Grip Pulldown (2:1:1:1)
100 x 12 (4 Sets)

B2:Wide Grip Cable Pullover (2:1:1:1)
30 x 12 (4 Sets)

Banded Hyperextension: (2:1:1:2)
BW x 12 (4 Sets)

-Chest supported DB Shrugs: (1:2:1:2)
80's x 10 (3 Sets)

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


Post-Workout:

Cellucor Chocolate Chip Cookie Dough two tier protein cake layered with Chocolate Hazlenut PB Lean Glaze

[The Solution]

Bodybuilding.com Feature For 4 Protein Recipes

http://www.bodybuilding.com/fun/4-ta...t-recipes.html

Something I am pretty proud of, its been a long time coming, but never thought i would see this day. Excited to be on bodybuilding.com and broadcasting my recipes!

[jaredmus]

Bodybuilding.com Feature For 4 Protein Recipes

http://www.bodybuilding.com/fun/4-ta...t-recipes.html

Something I am pretty proud of, its been a long time coming, but never thought i would see this day. Excited to be on bodybuilding.com and broadcasting my recipes!

Long time coming and deserved!

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 1 Day 2

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

Seated DB Front Lateral Raise: (1:1:1:2)
20's x 12 (3 Sets)

Over and Back Presses: (1:1:1:1)
95 x 8 (3 Sets)
95 x 10 (Failure Set)

Reverse Pec Dec: (1:1:1:1)
60 x 12 (3 Sets) + 10 Second Hold last rep
3 sets of 12 reps

A1: Rope Hammer Curl (3:1:1:2)
45 x 8 (3 Sets)

A2:Cable Curls (3:1:1:2)
60 x 8 (3 Sets)

Kneeling Overhead Rope Extension: (3:1:1:2)
80 x 8(3 Sets)

Smith Machine Close Grip Bench Press: (3:1:1:1)
185 x 8 (4 Sets)

B1:Machine Preacher Curls (1:1:1:1)
30 Each Hand x 12 (3 Sets)

B2:Close Grip Push-Ups
BW x 20 (3 Sets)

Post-Workout:

Turkey HIll All Natural Banana with Peanut Butter (PB&CO Smooth Operator)

[The Solution]

Cellucor Molten Chocolate French Toast w/ a PB Lean Glaze


http://www.youtube.com/watch?v=42pX9xVF1k8


Recipe

Dry:
35g Cor Performance Whey (Molten Chocolate)
4 Slices Bread
16g Complete Pancake Mix
3g Splenda
3g Baking Powder

Wet:
2 Egg Whits
100g Almond Milk (1/2 Cup)
dash Vanilla Extract

Topping/Filling:
16g PB Lean (MyOatmeal.com) + additional water to make glaze



Directions

1. Pre-Heat Griddle on Medium Heat
2. Mix all dry (Whey, Baking Powder, Splenda, Extra Fluffy Pancake Mix) in a small bowl), let bread sit on the side for now.
3. Combine in a blender or a small mixing bowl the wet (Egg Whites, Almond Milk, and Vanilla Extract). If using a blender combine the dry and mix until batter is formed, if using a bowl mix with a whisk or a hand blender until dissolved. Then pour in a shallow bowl.
4. Coat griddle with cooking spray and then dip each slice of bread (one by one) into the batter. Submerge the bread on both sides and then place on the griddle to cook.
5. Allow 2-3 minutes to cook, bread will start to bubble this is when it is time to flip. Carefully flip and guide the bread with your finger if you need to when flipping to prevent a bad flip. Flip all slices of bread and allow cooking for another 2-3 minutes until bottom is completed. This should turn out slightly golden brown (as seen in the video).
6. Place bread on a plate and then mix PB Lean in a small cup with minimal water to form a batter/sludge like consistency to drizzle on top of your finished product. Once completed Enjoy!

Macros

For all 4 Slices + Glaze Topping:

Calories ~ 500
Protein ~ 50g
Carbs ~ 60g
Fat ~ 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 1 Day 3

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

Seated Leg Curl: (1:1:1:1)
110 x 10 (3 Sets)
110 x 10 ---> 80 x 15 + 25 Partials

Single Leg Leg Presses: (1:1:1:1)
2 Plates/side x 15 (3 Sets)

A1:Smith Machine Lunges: (3:3:1:1)
135 x 8 (4 Sets)

A2: Smith Machine Squats (1:1:1:1)
225 x 8 (4 Sets)

BB SLDL: (3:2:1:2)
225 x 8 (4 Sets)

Leg Ext: 1 working set
20 Each Leg x 35 + 10 + 7 (Rest Pause) + 10 Partials

Post-Workout:

Bracolli over Homemade Gnocci:

[jpfaherty]

Congrats on the BB.com feature!