The Hunger for Success: The Solution's Offseason

[adminJaxon]

Legs:


Lactaid Ice Cream!

it's just not the same man...my favorite was the heath cappacinno blizzard.

nice number there and love the idea of a "junk bowl" lol

[The Big Sleep]

Mmmmmm..."junk"

[Shazriki]

How is strength feeling Bob? Also where are you macros at now that you're closing in on a little over a week post show?

[The Solution]

Legs:

Pull-Ups:
30 Reps over 3 sets with various grips

Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
110's x 8

Leg Press: (3 Second on the eccentric)
2 Warm Ups
5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10

Squat:
2 Warm Ups
225 x 10 (2 Sets) * Beltless*
135 x 20

Seated Calf Raise:
2 Plates x 12 (3 Sets)

Cable Crunches:
50 x 15 (3 Sets)


Post-Workout:

Junk Bowl:

Red Velvet Protein Pudding,
Delce De Leche Cheerios
Honey Nut Cheerios
Strawberries
Banana's
Apples
Pretzels
Crushed Rice Cake

it's just not the same man...my favorite was the heath cappacinno blizzard.

nice number there and love the idea of a "junk bowl" lol

Mmm others love that blizzard, not a big heath fan though. Love their mix-ins!

How is strength feeling Bob? Also where are you macros at now that you're closing in on a little over a week post show?

Strength is slowly coming, remember I am only almost 2 weeks post-show.
Macros are +25g carbs from first page, only 1 bump.
Weight has been steady for the last 4 days , so about 2 weeks post-show and up 4 pounds. But my pictures look tighter and fuller. Very good sign.

[Bnizzle163]

Junk bowl looks awesome, Bob. Not enough "junk" though

How is mountain dog treating you so far?

[The Solution]

Junk bowl looks awesome, Bob. Not enough "junk" though

How is mountain dog treating you so far?

Only a little over a week in. Can't judge it yet

[Rog447]

Im in! you doing pullups before every workout? Curious to see the mountain dog workouts!

[DTrulez616]

I approve of the junk bowl!

I like how youre starting every session with 30 Pullups. Thats one exercise that gets easier the more frequently you do them.

[deltpecx]

IN ON THIS!

I'll read later to catch up!

Nice to see you back in here Big Guy!

[The Solution]

Im in! you doing pullups before every workout? Curious to see the mountain dog workouts!

I approve of the junk bowl!

I like how youre starting every session with 30 Pullups. Thats one exercise that gets easier the more frequently you do them.

^^ This. they have made leaps and bounds on my back as far as physique goes and showing off my lats. They sucked last time on stage and they look 100x better with 10 pounds on me. Much denser/thicker

IN ON THIS!

I'll read later to catch up!

Nice to see you back in here Big Guy!

You as well!

[hamiltronj]

I like how you are doing the PU's at the beginning of each workout. I used to shy away from them because I suck at them, but only way to get better at chins is to do chins!

Keep up the solid work man.

[The Solution]

Chest and Shoulders:

Pull-Ups:
30 Reps over various sets + Grips

Dumbbell Twist Press: (See Video Below for explination)


http://www.youtube.com/watch?v=a4LNK8W_9-g

3 Warm-Ups
60's's x 8 (3 Sets)

+5 Pounds Last Week

Barbell Incline Bench:
135 x 10
155 x 8
165 x 8
175 x 8
185 x 8 (+1 Rep)

Machine Fly:
100 x 20 (3 Sets)

Rear Delt Dumbell Raises:
15's x 20 (3 Sets)

Cable Front Raise:
40 x 12 (3 Sets)

Dumbbell Partial Lateral Raises:
20's x 30 (3 Sets)

** A little progress being made as far as strength goes
** Weight is still up 4 pounds from the day after my show (Almost 2 weeks) with 55g of carbs added back in.

Post-Workout:

Chicken Broccoli Rice Alfredo

I like how you are doing the PU's at the beginning of each workout. I used to shy away from them because I suck at them, but only way to get better at chins is to do chins!

Keep up the solid work man.

There is no other way to get better at something then just doing it!

[anuragp122195]

Strength seems to be moving up nicely. If it was moving up during prep, I can only imagine how much it will augment in the offseason!

[mneugeba]

subbed.

[The Big Sleep]

Do the twist presses place more emphasis on the inner pecs at the top? Never done them before, but from watching the video Im guessing you're really concentrating on squeezing your chest at the top of the motion, no?

[Shazriki]

ALready jelly as fuk of that bench

[JasonDB]

In!

[The Solution]

Strength seems to be moving up nicely. If it was moving up during prep, I can only imagine how much it will augment in the offseason!

Slowly, only 2 weeks in. Give it time!

subbed.

Welcome

Do the twist presses place more emphasis on the inner pecs at the top? Never done them before, but from watching the video Im guessing you're really concentrating on squeezing your chest at the top of the motion, no?

The entire chest, twisting the pinkies in really activates the entire chest and leaves it SCREAMING. talk about MMC!!!

ALready jelly as fuk of that bench

Jelly? Dude if i flat benched or Inclined fresh those numbers would be much larger. I bet i could hit 330 Flat bench right now if not more, and incline if fresh over 2 plates for 4-5 reps.

In!

Welcome sir! keep the trolls out

[B Con]

SUBBED. Do work.

[jaredmus]

love twist presses makes the weight feel so much heavier then it is, in on this, nice job at collegiate nats man keep improving

[The Solution]

SUBBED. Do work.

Good to see you here Burt!

love twist presses makes the weight feel so much heavier then it is, in on this, nice job at collegiate nats man keep improving

Yeah, John reccomends to start at 50% of what you do on regular DB Flat Bench and work your way up. Weight is not the priority its making sure you get the full ROM, keep the lats tight, and really twist those pinkies at the top the squeeze the pecs. MMC is far more important on Mountain Dog training and what he preaches.

More along the lines of "Dropping your ego"

[deltpecx]

More along the lines of "Dropping your ego"

More of this FTW!

[Bonkies]

had to sub after i saw your sludge in the sludge thread lol

[Bwestmuscle]

In on this ****!! Cant wait to see the progression, Goodluck Bob

[Devils]

Bob is back! Only the cool kids get their threads 1 starred these days. Best part about it is that they are nice when they want samples, ect, but sometimes it's like it was in school with it being cool to pick on certain people...

Plenty of samples on ebay anyway

[The Solution]

Back + Hamstrings:

Pull-Ups:
30 Reps over 3 Sets with Various Grips

Smith Machine Rows:
135 x 12
155 x 10
185 x 8 (3 Sets)

Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10 (3 Sets)

Dumbell pullovers -
40 x 15
55 x 10 (3 Sets)

Narrow grip chins -
BW x 10 (2 Sets)

+2 Reps

Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)

Hyperextensions -
BW + 25 x 10 ----> BW x 10

Glute Ham Raise:
BW x 8 (3 Sets)

Post-Workout:

Mexican Stuffed Peppers




2 Weeks Post-Show *Up 5 Pounds*

Macors Updated:

240 Protein
300/270g Carbs (Workout/Non)
40/45 Fat (Workout/Non)

Pics:

In on this ****!! Cant wait to see the progression, Goodluck Bob

Thanks for joining in bro!

had to sub after i saw your sludge in the sludge thread lol

Love my junk/mix-in Bowls

More of this FTW!

Could not agree more. I have never felt my back on fire like I did today

[fltallpaul]

Posterior Chain is still damn Lean, great work reversing!

[Shazriki]

Could be the lighting but the back looks to be getting leaner still. Fuller too. Reverse is going great Bob!

[NaturalPursuit]

+5 lbs and lookin bigger and leaner than ever! Killin it man!

[The Big Sleep]

Damn lean still, you could step on stage and do well tomorrow if you wanted. After looking at the rear double pic, curious if Jason and you are planning on focusing on back thickness this offseason? I know you mentioned bringing up the hammies, but your delts, traps and arms are so damn thick that they overshadow your mid-lower back. Maybe its just the way the lighting hits your body on that pose, I could be seeing it differently