The Hunger for Success: The Solution's Offseason

[jpfaherty]

That facepull/pull over SS is legit!! Love both exercises.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 5 Day 3

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

Lying Leg Curl:
140 x 20 (Rest Pause)

HS Machine Leg Press:
370 x 15 (3 Sets)

A1:Abductor:
110 x 15 (3 Sets)

A2: Abductor:
110 x 15 (3 Sets)

Barbell Squat: (5:1:1)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

DB Stiff Leg Deadlifts Variation:
100s x 20 (Rest Pause)

Leg Curl Glute Bridges:
55 x 10 (3 Sets)

B1: Weight Ab Crunch:
25 Pound Plate x 10 (3 Sets)

B2: Hanging Leg Raise:
BW X 12 (3 Sets)


Post-Workout:
Steak, Twice Baked Potato + Greens:

[MainelyMan]

That post work out meal made me wet.

[Sparta11]

That post work out meal made me wet.

Wait till you see his deserts!

[The Solution]

Cellucor Red Velvet PB Lean Glazed Pancakes

Recipe

Dry:

2 Servings Extra Fluffy Complete Pancake Mix (80g)
1 Scoop Red Velvet Cor Performance Whey (34g)
Dash Splenda (3g)
Dash Baking Powder (3g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)


Wet:
1 Egg
2oz Greek Yogurt (50g)
Dash Vanilla Extract (2g)

Topping/Filling:
2 Servings MyOatmeal.com PB Lean (25g)
Sugar Free Syrup (Optional)

Directions

1. Combine all dry ingredients together in a mixing bowl (Whey, SF/FF Pudding mix, Splenda, baking powder, and Pancake Mix)
2. Add the wet ingredients into the dry mixing bowl (egg, yogurt, and vanilla extract). Mix with a spoon, hand mixer, or hand blender until batter is formed.
3. Turn a griddle on medium heat and spray with cooking spray. Drop batter into skillet and form a circle. Allow pancake to cook for 1-2 minutes until it starts to bubble, flip, and allow the pancake to cook for another minute.
4. Rinse and Repeat process until all batter is used and all pancakes are cooked. Set aside on a plate
5. In a small bowl take PB Lean and mix with just enough water to form a glaze (may only need 1/8th cup water). Drizzle PB lean on top of pancakes to add decoration.
6. Add sugar free syrup if you wish (may add to total calories)
7. Enjoy!


Macros

For Entire Recipe + Glaze :

Calories ~ 650
Protein ~ 50g
Carbs ~ 85g
Fat ~ 12g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 5 Day 4

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

A1: Partial Side Lateral Raise:
10's x 20 (3 Sets)

A2: DB Front Raise:
15's x 15 (3 Sets)

A3: Band Pull Apart:
Band x 20 (3 Sets)

Single Arm Reverse Pec Dec:
20 Each Hand x 10 (2 Sets)

B1: Rope Pressdowns:
100 x 50 (Rest Pause)

B2:Rope Hammer Curls:
70 x 50 (Rest Pause)

Seated DB Curl Supinated Countdowns:
25's x 8 / 6 / 4 / 2 (No Rest Between Arms)
(3 Sets)

Seated Overhead Tricep Extension Countdowns:
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)

Post-Workout:

Cellucor Cor-Fetti Cheesecake:

[NaturalPursuit]

I think everyone would love to see you record a full day of eating with chef bob

I had to post it here instead of text so others will ask for it too haha

[ugasar]

I think everyone would love to see you record a full day of eating with chef bob

I had to post it here instead of text so others will ask for it too haha

REPPPSSS!!!! I would love to see this as well.. Please Chef Bob?!?!?

[The Solution]

I think everyone would love to see you record a full day of eating with chef bob

I had to post it here instead of text so others will ask for it too haha

You can always go to MyFitnessPal and read what i record. no secrets
Eat the same stuff all the time, just vary a meal or two daily really.

Stirfry's, maybe 1-2 protein bars a week due to work.
Big sludge bowls.
1-2x cheat meals a week + 1-2 pints of ice cream a week.

I am a pretty basic dude.
Sandwiches
Broccoli + Turkey + Chicken + Pepper/Onion + Egg Stirfrys
Potato + Chicken/Turkey/Beef + Veggie Stirfrys
Lots of different cereals/granola bars or Trader Joes bars (when i go to CBUS and stock up)
Rice Pudding (Rice + Yogurt + Whey) mixed up

I just keep things portable with me for my job since i have maybe 10-20 minutes to eat.
When i get time i can actually cook the meals you see here or before i go to work.

I just don't have the time to sit down and record my full day of eating or full day of in the life ATM. Working upward to 55-60 hours a week between normal job + stuff for cellucor .. not factoring in my time spent outside doing my chores etc.

[ErikTheElectric]

^ I share the same outlook on the whole "Day of eating" video BS. Blows my mind how some people can (Constantly) record every meal and do 60-70 "episodes" of them.
Eat the same staple foods on a daily basis, nothing interesting. lol

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 5 Day 5

DB Bi Lateral Row:
30's x 15 --> 25's x 10 ---> 20's x 10

V Bar Pulldown Reverse Facing:
110 x 20 (Rest Pause)

Chest Supported Slight Incline Braced DB Row:
30's x 15 --> 25's x 10 --> 20's x 10

Rack Pull (below knee):
135 x 8
185 x 8
225 x 8
275 x 8
325 x 6

Seated Single Arm Underhand Low Pulley Row:
30 Each hand x 12 (3 Sets)

Donkey Calf Raise:
2 Plates/Side x 15 (3 Sets)

Post-Workout:


Peace, Love, and Little Donuts:

^ I share the same outlook on the whole "Day of eating" video BS. Blows my mind how some people can (Constantly) record every meal and do 60-70 "episodes" of them.
Eat the same staple foods on a daily basis, nothing interesting. lol

same reason why i don't post what i eat almost everyday on instagram. People would say.. Ok dude it gets old...

[Sparta11]

Nice session Bob, Heavy rack pulls.

[ErikTheElectric]

Donuts = PRs!

[NaturalPursuit]

Those donuts!!!! Wow

[The Solution]

Donuts = PRs!

I need an apple fritter the size of my head and a nutella donut

Those donuts!!!! Wow

you live 30-40 minutes away. googled it. There are 2 locations in pittsburgh
http://www.peaceloveandlittledonuts.com/

[NaturalPursuit]

you live 30-40 minutes away. googled it. There are 2 locations in pittsburgh
http://www.peaceloveandlittledonuts.com/

You the MAN! I'll go check them out!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 6 Day 1

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

Hammer Strength Machine Chest Press:
3 Plates +10 /Side x 20 (4 Sets)

Incline DB Bench:
100's x 15 (Rest Pause)

A1: Pec Dec Fly:
130 x 12 (3 Sets)

A2: Stretch Push-Up:
BW x 12 (3 Sets)

Chest Supported DB Rear Delt Fly:
10's x 15 + 10 Partials (3 Sets)

HS Machine Over Head Press:
120 x 10 ---> 100 x 8 ---> 80 x 12

Dumbbell Y Raise:
15's x 15 + 10 Partials (3 Sets)

B1: Rope Crunches:
100 x 12 (3 Sets)

B2: Lying Legs Raises:
BW x 12 (3 Sets)

Post-Workout:

Handel's Ice Cream:
Spouse Like a House, Chocolate Peanut Butter Brownie, Chocolate Chip Cookie Dough, Fudge Brownie Ripple

[jaredmus]

I see you keep getting stronger on that flat HS Press- repping that thing for 20 reps. I have been using it too only I band it, if you control it its great. How many guys do you see just load it up and basically bounce it?

[The Solution]

I see you keep getting stronger on that flat HS Press- repping that thing for 20 reps. I have been using it too only I band it, if you control it its great. How many guys do you see just load it up and basically bounce it?

LOL... you read my mind.
I can get up to 4 plates/side for a good 8-10 but i like to pause for a second before doing another rep. People bounce it off 25lb plates (they elevate so its easier to get out of the hole)

makes it more LOL worthy

[jaredmus]

LOL... you read my mind.
I can get up to 4 plates/side for a good 8-10 but i like to pause for a second before doing another rep. People bounce it off 25lb plates (they elevate so its easier to get out of the hole)

makes it more LOL worthy

I take those 25's out from the bottom allowing a bigger stretch

[phillysteak]

holy donuts!

I know a lot of us remain pretty damn busy year round, but it would be so cool to do an east coast weekend meet up sometime.

[jpfaherty]

Nice incline pressing man. Getting strong!

Any particular movements austin has taught you that you really enjoy?

[jpfaherty]

holy donuts!

I know a lot of us remain pretty damn busy year round, but it would be so cool to do an east coast weekend meet up sometime.

I'm in!!

[jaredmus]

I'm in!!

Yea fellas just let me know in advance so I can put in to take the day off, if I don't have weekends that month

[notarg]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 5 Day 4

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

A1: Partial Side Lateral Raise:
10's x 20 (3 Sets)

A2: DB Front Raise:
15's x 15 (3 Sets)

A3: Band Pull Apart:
Band x 20 (3 Sets)

Single Arm Reverse Pec Dec:
20 Each Hand x 10 (2 Sets)

B1: Rope Pressdowns:
100 x 50 (Rest Pause)

B2:Rope Hammer Curls:
70 x 50 (Rest Pause)

Seated DB Curl Supinated Countdowns:
25's x 8 / 6 / 4 / 2 (No Rest Between Arms)
(3 Sets)

Seated Overhead Tricep Extension Countdowns:
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)

Post-Workout:

Cellucor Cor-Fetti Cheesecake:

Damn!! That cheesecake looks amazing. Very inspiring my man!

[The Solution]

holy donuts!

I know a lot of us remain pretty damn busy year round, but it would be so cool to do an east coast weekend meet up sometime.

Got 9 coming in from a buddy in NJ . Can't wait to crack into them.

@JP --> Austin taught me Cable Pullovers (face palms inward) to help activate lats.
Intensity movements and different grips with squat and bench that have helped take tension off forearms and elbow

If we could ever do an east coast meet up (which would be next to impossible) due to so much travel and scheduling time. i could show you in person. hard to explain over the net.

[ErikTheElectric]

Ice cream post workout? inb4 fat gains brah.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 6 Day 2

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

Bent Over Smith Machine Rows:
4-25's/Side x 10 --> 3-25's/Side x 8 --> 2-25's/Side x 10

Single Arm Lat Pull Down:
25 Each Hand x 12 (3 Sets)

Chest Supported Row Machine Pronated:
1 Plate + 20 x 15 (3 Sets)

Lat Pulldown:
125 x 20 (Rest Pause)

A1:Rope Face Pull:
140 x 15 (4 Sets)

A2: Rope Pullover:
100 x 15 (4 Sets)

DB Shrug:
100's x 15 (1 Set)

Seated Calf Raise:
2 Plates x 15 (3 Sets)

Post-Workout:
Sludge Bowl:

[NaturalPursuit]

holy donuts!

I know a lot of us remain pretty damn busy year round, but it would be so cool to do an east coast weekend meet up sometime.

I feel ya man! I do know the Arnold should be sick this year! Will be my first year going! (Knock on wood…someone in my family has gotten so sick the last 2 years I skipped to take care of them)

[The Solution]

I feel ya man! I do know the Arnold should be sick this year! Will be my first year going! (Knock on wood…someone in my family has gotten so sick the last 2 years I skipped to take care of them)

bout time we meet up! No cellucor booth this year, but we can walk the expo and catch up.