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!
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09-30-2013, 06:50 PM #2731
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-01-2013, 06:06 AM #2732
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10-01-2013, 06:36 AM #2733
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10-01-2013, 06:49 AM #2734
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10-01-2013, 07:41 PM #2735
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10-02-2013, 05:38 AM #2736
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..."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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10-02-2013, 07:21 AM #2737
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10-02-2013, 08:45 AM #2738
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10-02-2013, 09:44 AM #2739
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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10-02-2013, 03:32 PM #2740
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Thanks mang.
Gainz in life > gainz in the gym.
Thanks, brotha. Trying my best!
You definitely hit home on a lot of points. Let's get it!
Hey, good to see you back in my log, man. Long time!
I agree, and thanks, duders!
Bob came up with a crazy meso. Next one looks killer, too!
Hellz yeah, boyeee!
Tis true.
Thanks, brotato. Bob is a great dude. He's helped me out since 2005 on the boards.*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-02-2013, 03:33 PM #2741
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-02-2013, 05:08 PM #2742
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10-03-2013, 05:01 PM #2743
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"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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10-05-2013, 03:08 PM #2744
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
The Solution Method W3D3
Indeed!
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!
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*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-05-2013, 05:41 PM #2745
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10-07-2013, 03:39 PM #2746
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10-07-2013, 03:44 PM #2747
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
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?★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
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http://www.rspnutrition.com/
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10-07-2013, 04:20 PM #2748
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Yessir! Loving it.
Thanks dude. Yeah, those front squats are a pain, but the only way to improve is to work at it .
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 .*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-07-2013, 04:29 PM #2749
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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.
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-07-2013, 04:45 PM #2750
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10-07-2013, 05:37 PM #2751
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10-07-2013, 05:39 PM #2752
275*3 paused
very solid progress! you've been killin it dude, great example of what passion+hard work can achieve!"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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10-07-2013, 05:45 PM #2753
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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10-07-2013, 08:09 PM #2754
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.Blog:
http://dyldahl.wordpress.com/
Reviews:
(1) MyPro Impact Whey Protein - http://tinyurl.com/pr8glg9
(2) MT Essential Series – 100% Platinum Whey - http://tinyurl.com/ofzxzwf
(3) MP Arnold Series – Arnold Iron Pack - http://tinyurl.com/ps6m6x3
(4) Animal [UN] Juiced Amino's [Enhanced BCAA] - http://tinyurl.com/pe745q9
(5) PF Greens Freak [Gf] - http://tinyurl.com/mew47vc
(6) MF Advanced Protein - http://tinyurl.com/qceh5mq
(7) Cellucor C4 (4th Gen) - http://tinyurl.com/of8uznw
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10-08-2013, 06:28 AM #2755
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10-08-2013, 07:10 AM #2756
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."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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10-08-2013, 10:10 PM #2757
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10-09-2013, 03:01 AM #2758
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10-09-2013, 04:42 AM #2759
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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.*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-09-2013, 05:38 AM #2760Blog:
http://dyldahl.wordpress.com/
Reviews:
(1) MyPro Impact Whey Protein - http://tinyurl.com/pr8glg9
(2) MT Essential Series – 100% Platinum Whey - http://tinyurl.com/ofzxzwf
(3) MP Arnold Series – Arnold Iron Pack - http://tinyurl.com/ps6m6x3
(4) Animal [UN] Juiced Amino's [Enhanced BCAA] - http://tinyurl.com/pe745q9
(5) PF Greens Freak [Gf] - http://tinyurl.com/mew47vc
(6) MF Advanced Protein - http://tinyurl.com/qceh5mq
(7) Cellucor C4 (4th Gen) - http://tinyurl.com/of8uznw
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