Time to Get Cereal : B-Nizzle Style

[Bnizzle163]

The Solution Method W3D1

M.E. Squat - 1:1:1 (2 min rest)
245x4
255x4
265x4
245x4
245x4
245x4@10 lol
235x4

Lat Pulldown 3:1:1 - 60s rests
110x8
130x8
135x8
135x8

Db rows 1:3:1 - 60s rests
80'sx8
80'sx8
70'sx8
70'sx8

Db curls 2:2:2 - 60s rests
25'sx10 (4 sets)

Ab Wheel
bwx20
bwx15
bwx15

BB shrugs
135x26
185x15 (2)


Misc.
I had a very busy, but good day. I got my results back from my edTPA and I passed! It's a HUGE portion of my student teaching, and I'm glad I got that out of my way . Feels good man.

I also had a very productive skype session with Bob. We talked goals (short term and long term), and went over what the next mesocycle will bring. I am excite!

[offroadatv200]

Congrats on passing the test!!

Dem der lyfe gainz.

[JPlevell]

Congrats on the test man! Killing it in life and in the gym!

[The Solution]

Good talk last night man, sometimes the things that linger in your mind hold you back from your full potential. Time to attack and grow. lets get after it.

[chichinnn]

Congrats on passing! Workouts look killer man with those timed rests. Keep killin it Billy!

[TakedaShingen]

Awesome job with moving one step closer to having your degree and cert. Educators should be the most revered of all professions. I approve.

Workouts lookin clean. I'm diggin dat der Solution Method. Got me curious...

[NaturalPursuit]

Solution method....LOVING IT!!!!! Things are lookin solid in here! Bustin azz in and out of the gym!!!

[The Solution]

Awesome job with moving one step closer to having your degree and cert. Educators should be the most revered of all professions. I approve.

Workouts lookin clean. I'm diggin dat der Solution Method. Got me curious...

Chef Bob knows more than cooking protein baked goods

[Ccm644]

Well done for passing

Your sessions are looking great too

Sounds great that you and Bob had a Skype session, gets you both on the same track

First time I've seen a Solution method but im sure im going to see many more soon

[Bnizzle163]

Congrats on passing the test!!

Dem der lyfe gainz.

Thanks mang.

Gainz in life > gainz in the gym.

Congrats on the test man! Killing it in life and in the gym!

Thanks, brotha. Trying my best!

Good talk last night man, sometimes the things that linger in your mind hold you back from your full potential. Time to attack and grow. lets get after it.

You definitely hit home on a lot of points. Let's get it!

Congrats on passing! Workouts look killer man with those timed rests. Keep killin it Billy!

Hey, good to see you back in my log, man. Long time!

Awesome job with moving one step closer to having your degree and cert. Educators should be the most revered of all professions. I approve.

Workouts lookin clean. I'm diggin dat der Solution Method. Got me curious...

I agree, and thanks, duders!

Bob came up with a crazy meso. Next one looks killer, too!

Solution method....LOVING IT!!!!! Things are lookin solid in here! Bustin azz in and out of the gym!!!

Hellz yeah, boyeee!

Chef Bob knows more than cooking protein baked goods

Tis true.

Well done for passing

Your sessions are looking great too

Sounds great that you and Bob had a Skype session, gets you both on the same track

First time I've seen a Solution method but im sure im going to see many more soon

Thanks, brotato. Bob is a great dude. He's helped me out since 2005 on the boards.

[Bnizzle163]

The Solution Method W3D2

D.E. Front squat - 1:x:1 (30s. rests)
140x3 (10 sets)

Incline Bench - 1:2:1 (90s. rests)
175x8(3 sets)
175x7 - no spotter, didn't want to risk it.

Flat DB Fly - 2:1:2 (60s. rests)
35'sx10 (3 sets)
30'sx10

DB Complex - 1:1:1 (60s. rests)
15'sx8 (2 sets)
10'sx8 (2 sets) - ouch!

Misc.
This was a pretty brutal 40 minutes lol. I have come to the conclusion that clean grip fronts using the strap method is my favorite/most comfortable variation of the front squat. I wore a sweatshirt today and it felt loads better on my collar bone area . I had trouble on that last set of incline and just didn't want to rish getting pinned lulz. All in all, a good workout!

[The Solution]

Quick and painful. Thats the point!

[wrkoutfrq]

Misc.
This was a pretty brutal 40 minutes lol. I have come to the conclusion that clean grip fronts using the strap method is my favorite/most comfortable variation of the front squat. I wore a sweatshirt today and it felt loads better on my collar bone area . I had trouble on that last set of incline and just didn't want to rish getting pinned lulz. All in all, a good workout!

Solid workout Billy! Back when I did Oly lifting, one thing that helped save my collarbones on cleans/front squats was a little bit of athletic tape on the bar. It cuts down on the bite, which can be bad if your elbows drop (bar slides easier) but if you've got a stable shelf going it works wonders.

I run into that same feel you did with the inclines just about every workout lol. I think it's fun testing the waters on whether I'll get pinned or not

[Bnizzle163]

The Solution Method W3D3

D.E. Squat 1:x:1 (30s. rests)
165x3 (10 sets)

BB Rows 1:2:1 (60s. rests)
205x6 (3 sets)
195x6

Rev Grip Lat Pulldown 3:1:1 (60s. rests)
90x10
110x10 (3 sets)

DB RDL 2:2:2 (30s. rests)
40'sx10 (3 sets)

DB Lunges (60s. rests)
35'sx20 steps (3 sets)

The Solution Method W3D4

M.E. Front Squat 1:1:1 (2 min rests)
190x3
195x3
195x3
195x3 (vid)
190x3
190x3
190x3

Bench 2:2:1 (60s rests)
185x8 (2 sets)
185x7
165x8 - gassed

Skulls 1:2:1 (60s rests)
75x10 (4 sets)

Hammer Curl toward chest 3:1:1 (30s rests)
30'sx8 (3 sets)

CGBP 3:1:1 (60s rests)
155x8 (3 sets)

BB shrugs
155x25
205x15 (2 sets)

Misc.
Fricking CRUSHED today's workout. I am beat up, but getting stronger! Weight has been hovering in the mid 161's/low 162's, so we'll see if the scale continues to climb, or if it peeters out. Bob gave me a cheat meal today instead of a refeed, and I went to town on some Mexican. My Mom and Dad took me out to celebrate my accomplishments thus far in school . T'was tasty. I'm going to post the vid of my front's. It was my 4th set (3rd with 195), so I was pretty tired and rested longer than I should have beetween some reps. I'm still happy, nontheless!

Quick and painful. Thats the point!

Indeed!

Solid workout Billy! Back when I did Oly lifting, one thing that helped save my collarbones on cleans/front squats was a little bit of athletic tape on the bar. It cuts down on the bite, which can be bad if your elbows drop (bar slides easier) but if you've got a stable shelf going it works wonders.

I run into that same feel you did with the inclines just about every workout lol. I think it's fun testing the waters on whether I'll get pinned or not

Once I add a bit more to my frame, fronts shouldn't be a problem. I'll just have to accept the fact that there will be some bruising in the meantime. No biggie!

Lol @ the pinned thing. Getting pinned is no fun, but I'm pretty sure we've all been there

[The Solution]

Put the food and ice cream to good use man. You are going to need it from the program.
Glad you could enjoy a meal with your parents and find some social balance with your work schedule. That is key!

[chichinnn]

Yeah it's been a while, but you're still killin it! You're the man, Billy. Front squats look rough, but way to push through! Lookin to add some into my routine

[jpfaherty]

Damn man! 161?! You really were on the verge of being contest ready lol

How much did you weigh on stage last time you stepped on?

[Bnizzle163]

Put the food and ice cream to good use man. You are going to need it from the program.
Glad you could enjoy a meal with your parents and find some social balance with your work schedule. That is key!

Yessir! Loving it.

Yeah it's been a while, but you're still killin it! You're the man, Billy. Front squats look rough, but way to push through! Lookin to add some into my routine

Thanks dude. Yeah, those front squats are a pain, but the only way to improve is to work at it .

Damn man! 161?! You really were on the verge of being contest ready lol

How much did you weigh on stage last time you stepped on?

Haha, yeah. Glutes were coming in, ab veins, the works.

At my lowest I was 157, on my old scale, which weighed 5lbs heavier than this new one. So I was about 8-9lbs away from being stage ready, and that's not taking into consideration any muscle gain from 2011 until now .

[Bnizzle163]

The Solution Method W4D1

M.E. Squat 1:1:1 (2m rest)
255x3
275x3
275x3
275x2 (missed third)
255x3
255x3
255x3
255x3 - volume PR at this BW

Lat Pulldowns 2:1:1 (60s rest)
110x10
120x10
120x10
110x10@10

Db Rows 1:3:1 (60s rest)
70x10
70x10
60x10
60x10@10 - that tempo!

Db Curl 2:2:2 (60s rest)
25'sx8 (4 sets)

Ab Wheel
bwx20
bwx15 (2 sets)

Plate Shrugs
45'sx40 - PR! lol
45'sx30



Misc.
Absolutely crushed this workout today! My dad brought me home a PVC pipe, so I rolled like a madman during Sunday night football last night. It was painful, but it paid off! That's definitely a PR on squat at this BW (I woke up just under 161 this morning). That third set of 275 did NOT follow the tempo indicator, and that's why I had to drop down to 255. I am VERY pleased with my progress lately.

Today was my first day of full take over in student teaching. They were supposed to pop in and check on me throughout the day, but nada. I handled it like a champ. The day FLEW by, and the kids were great. I was very pleased.

Here are some Youtube reviews I've done recently.

[psychodiver9]

Nice squatting bro. Glad to hear the internship is going well

[The Solution]

Isn't it a bit weird to let someone write a plan for you who doesn't trust themselves enough to follow their own plan!?

[center]The Solution Method W4D1

M.E. Squat 1:1:1 (2m rest)
255x3
275x3
275x3
275x2 (missed third)
255x3
255x3
255x3
255x3 - volume PR at this BW


Plate Shrugs
45'sx40 - PR! lol
45'sx30



Misc.
Absolutely crushed this workout today! My dad brought me home a PVC pipe, so I rolled like a madman during Sunday night football last night. It was painful, but it paid off! That's definitely a PR on squat at this BW (I woke up just under 161 this morning). That third set of 275 did NOT follow the tempo indicator, and that's why I had to drop down to 255. I am VERY pleased with my progress lately.

Must be one horrible plan full of PR's

[wrkoutfrq]

275*3 paused

very solid progress! you've been killin it dude, great example of what passion+hard work can achieve!

[Bnizzle163]

Nice squatting bro. Glad to hear the internship is going well

Thanks, Ryan. Just trying to put in some work!

Must be one horrible plan full of PR's

Let's not start this again .

275*3 paused

very solid progress! you've been killin it dude, great example of what passion+hard work can achieve!

Thanks, man. I'm trying to catch up to you!

[ilove2run]

Was I the one that told you to go try those Cherry Pom. Poptarts from TJ's?

If so, told you those were baller.

And x10 on the Pumpkin Pop-tarts, they are good. Already almost done with box#2, I would consider the filling a cross b/t brown sugar with a punch of pumpkin behind it; the texture is almost like eating the top layer of a coffee cake off.

[JPlevell]

Awesome workout man! Sweet videos too!

[TakedaShingen]

So many Gainz!!!

Been on that pumpkin kick myself. For my monstrous refeed this past weekend, I made a Cinnamon Swirl Pumpkin "Cheesecake" Pie with peanut butter and marshmallow on top...nearly did I need an underpants change...pumpkin!!! Mmmmmmm.

[chichinnn]

pickin up the tj pumpkin pastries soon bc of your review. srs

[The Solution]

You happen to pick up the pumpkin spice cream cheese muffins?

[Bnizzle163]

You happen to pick up the pumpkin spice cream cheese muffins?

They were out of everything when I went in. No mini pumpkin pies, either

pickin up the tj pumpkin pastries soon bc of your review. srs

Please do, and report back!

Awesome workout man! Sweet videos too!

Thanks, JP.

Was I the one that told you to go try those Cherry Pom. Poptarts from TJ's?

If so, told you those were baller.

And x10 on the Pumpkin Pop-tarts, they are good. Already almost done with box#2, I would consider the filling a cross b/t brown sugar with a punch of pumpkin behind it; the texture is almost like eating the top layer of a coffee cake off.

Indeed. I tried to CPG because of your recommendations. They're awesome.

I do dig the pumpkin pastries. I still enjoy Kellogg's too though lol.

[ilove2run]

They were out of everything when I went in. No mini pumpkin pies, either

Please do, and report back!

Thanks, JP.

Indeed. I tried to CPG because of your recommendations. They're awesome.

I do dig the pumpkin pastries. I still enjoy Kellogg's too though lol.

x1000 on the Kellogg's , nostalgia at it's finest every time I get one. Especially the Brown Sugar Cinnamon, brings me back to when I use to go camping over on the East Coast of Washington as a little kid.

Toasted w/PB in the middle have been my go-to lately