The Hunger for Success: The Solution's Offseason

[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 + 15 Partials at the end

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
120's x 8 **PR**


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: *Beltless*
2 Warm Ups
245 x 8 (2 Sets)
155 x 20

Leg Press Calf Raise:
4 Plates x 10 (3 Sets) *10 Second Holds at top*

Cable Crunches:
50 x 15 (3 Sets)


** Weight is sitting around 158 still, the same weight i was the day post-show (up 4 pounds from stage weight) even with 85g of carbs added back into the diet. Going to hold and see what jason says later in the week, possibly another bump, but regardless i am not complaining. Stronger, and holding weight with more food = Win. Just putting in work.

Post-Workout:

Peanut Butter Carmel pumpkin Loaves

EXACTLY!
The judges at a BB show aren't going to ask you; "How much can you bench or deadlift.:

I just might have to bestow GENIUS status on you for this one!..


Less ego, more thought!

Could not be said any better.

The cherry dipped ice cream pic just caused me to crave that motha suckaaaa. I believe if we all look at the overall aspect of training and progression within training its through volume and growth stimulation. Sometimes the gains come from heavy training, but I believe moreso in volume overload in the end. I believe the strength focus is best realized that it helps more in the overall scheme of things, because later you will be able to handle greater loads in higher volume and or higher frequency. So overdoing the powerlifting training can hinder some bodybuilding focus IMO. Reading your opinion made me snap into reality a bit for my offseason next year, and realize skipping an arm exercise when I am in a hurry is a better deal than it seems at the time because were losing overall workload.

Well in reality everyone is different, its optimal to find what suits you through trial and error regarding volume and frequency, we are all made differnet and you can see individuals who thrive off higher volume and lower volume The overall thing you have to factor is intensity and how much strain you can put on your CNS to make gains and also know that your intake plays a major factor (bulking/cutting) and what is acceptable.

Not to hijack the thread, but this got me thinking about 5/3/1 training. I'm not sure how familiar you are with it, but one aspect of the program calls for 5 sets of 10 at a light % of your max following the heavier sets. Do you (or anyone else in the thread) think this could be a nice compromise between bodybuilding and powerlifting? From everything I've read (granted, I have yet to buy the e-book but will be doing so today) it is focused primarily on increasing the big four lifts but in doing so hits you with tremendous volume within those same lifts.

You can adjust the big 4 as you will see in the book with many different variations such as BBB (boring but big) and 3 other accessory ways to set it up. 5/3/1 has its ups and down, but its a great basic set-up and then you can modify the volume to suit your goal.

[jdudeck1]

Bob, I'm liking the workouts man. keep doing work! Is this the program John had designed for you or are you waiting for the cals to go up to start that?? Sorry if you preciously stated this already. BTW the loaves do want! I would ask for the recipe, but I'm sure I can find it somewhere.

[determined4000]

you use cajun seasoning in the pumpkin loaves?

[Bnizzle163]

you use cajun seasoning in the pumpkin loaves?

Talk about spicay!!

Hey Bob, do you freeze your loaves and then just pull em when you want one? Since you cook them in bulk like that...

[psychodiver9]

Need recipe

[The Solution]

Bob, I'm liking the workouts man. keep doing work! Is this the program John had designed for you or are you waiting for the cals to go up to start that?? Sorry if you preciously stated this already. BTW the loaves do want! I would ask for the recipe, but I'm sure I can find it somewhere.

This is mountain dog training, its a slight variation due to lagging bodyparts he saw, so i am rolling with it.
Volume will be raised in phase 2 and phase 3. Each phase is 4 weeks long.

pretty much bouncing ideas off him and gathering information off his site which you can suscribe to (10$ a month) for more workouts, information, nutrition facts/articles, Q&A facts/information, Recipes, so forth and so on.. Good stuff for sure.

you use cajun seasoning in the pumpkin loaves?

What? Where the hell did this come from? Don't know if serious....

Talk about spicay!!

Hey Bob, do you freeze your loaves and then just pull em when you want one? Since you cook them in bulk like that...

Make day before, store in fridge with wrap over them
add Sludge + toppings and freeze for 20-30 minutes
Pull out and eat.

Need recipe

Usual Pancake/Waffle Recipe
Peanut Butter = Pb2
Carmel = Duncan Hines Carmel Flavoring
Pumpkin = Pumpkin

1 egg
2 whites
120g Flour/Pancake Mix
1/2 cup milk
50g GY/Applesauce
Baking Powder
Cinnamon
Splenda
1 scoop whey protein (if you want)
SF/FF Pudding (if you want i think it helps)

325 for 25-30 minutes

[MKW]

You can adjust the big 4 as you will see in the book with many different variations such as BBB (boring but big) and 3 other accessory ways to set it up. 5/3/1 has its ups and down, but its a great basic set-up and then you can modify the volume to suit your goal.

Thanks for the response. I bought the e-book after reading your message and have read through it. I love its simplicity and am going to give it a try. I'll start by following it to the letter before making any customizations.

What? Where the hell did this come from? Don't know if serious....

Haha, he sees the cajun seasoning in the picture you posted of the loaves.

[The Solution]

Thanks for the response. I bought the e-book after reading your message and have read through it. I love its simplicity and am going to give it a try. I'll start by following it to the letter before making any customizations.

Haha, he sees the cajun seasoning in the picture you posted of the loaves.

Glad i helped you bro

Oh the cajun seaoning was out because i was cooking a stifry shortly after the loaves came out and was going to put the stirfry in the oven to melt the cheese.

I usually have some sandwiches or some kind of stir-fry pre-bed with rice/potaotes/chicken/veg/beef/cheese etc.

I use a lot of spices (Cajun, paprika, tumeric, chili powder, garlic salt/pepper, cumin, red pepper, onion powder etc..)

[Shazriki]

Spices ALMOST make eating through prep a manageable experience lol almost...

[The Solution]

Spices ALMOST make eating through prep a manageable experience lol almost...

I spice everything regardless if offseason or pre-contest. I love the spice!

Woke up at 157.4, now under my weight post-contest.. lol dropping weight and up 85g of carbs in my diet in over 2 weeks.. This is insane! Rebound going right!

Going to get some pictures today or tomorrow after my chest/shoulder workout and see what Jason has to say. Off to work till 4, long day ahead

[ShadowWolfe]

nice to see you back......you were banned for some time. I would have placed you higher than 5th, I figured you would have placed 3rd. The blue trunks looks like #1 to me. If you had ab definition you would place way higher.

[The Big Sleep]

Woke up at 157.4, now under my weight post-contest.. lol dropping weight and up 85g of carbs in my diet in over 2 weeks.. This is insane! Rebound going right!

They don't call you the "carb sponge" for nothin

[The Solution]

nice to see you back...I would have placed you higher than 5th, I figured you would have placed 3rd. The blue trunks looks like #1 to me. If you had ab definition you would place way higher.

Thanks for your honest feedback

They don't call you the "carb sponge" for nothin

Last Offseason they never got above 320g and i was 167-168 before starting prep.
Lets see where this offseason goes.

[adminJaxon]

I'll just have to come in here to get my waffle fix

[Bnizzle163]

I can't believe you're still dropping weight like this man... crazy!

Imagine how many junk bowls you'll be eating toward the end of this off season. Oh, glorious day!

[anuragp122195]

Very efficient reverse dieting, my friend. You're going to be within high calories in no time.

[determined4000]

They don't call you the "carb sponge" for nothin

have you met synrgo?
900g carbs ZOMG!

@BOB- is the Dunacn Hines caramel flavoring like an extract or something?

[The Solution]

I'll just have to come in here to get my waffle fix

Waffles.. something i have not made in a while. Good idea.

I can't believe you're still dropping weight like this man... crazy!

Imagine how many junk bowls you'll be eating toward the end of this off season. Oh, glorious day!

On the menu today for post-workout sir!
You need to keep in touch with me ASAP regarding vacation sir

Very efficient reverse dieting, my friend. You're going to be within high calories in no time.

Thats the plan. Calories are calories, i rather have a nice long offseason and moving into a middleweight will take time. May be a good 2 years before we see the stage again, and getting uncomfortable with BF% to move up a weight class so be it.

have you met synrgo?
900g carbs ZOMG!

@BOB- is the Dunacn Hines caramel flavoring like an extract or something?

You must be new here. Or never visit the Meals Eating Now Thread
Its a flavoring packet, Baking aisle in grocery store. Mr I fear carbs
Honestly they are great. good flavoring for 2-3g of carbs. Highly suggest. Mocha and Chocolate Almond and Cinnamon Roll = Nom Nom Nom

[hamiltronj]

Workout looks strong man. I am also reversing now and your right it takes time. Better go for the long haul haha.

Keep fighting the good fight brother!

[JasonDB]

Good job, Bob. I think you can teach all of us a thing or two about successfully reverse dieting.

[Bnizzle163]

Will do, man. I'm going to see if I can get a game schedule by Friday. We haven't split the boys up into teams yet, so I'm not sure I'll be able to get anything yet. If worse comes to worst, we'll make it work

[Rog447]

Are the DB SLDL's pyramiding up with NO rest? Or are you resting between those sets?

[p_gomez]

Sup Bob?

Its Genesis from RX

[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 9 (3 Sets)

+1 Rep

Barbell Incline Bench:
135 x 10
155 x 8
165 x 8
175 x 8
190 x 8

+5 Pounds

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 has dropped about a pound in a week since last calorie bump down to 157 with 85g of carbs added back in to diet from show a little over 2 weeks ago.

Post-Workout:



Junk Bowl:

Cinnamon Roll Protein Pudding
Homemade Brownie
Homemade Cookie
Crushed Apple Cinnamon Rice Cakes
Deluce De Leche Cheerios
Kashi Go Lean Crunch
Pretzels
Strawberries
Bananas
Apple

Workout looks strong man. I am also reversing now and your right it takes time. Better go for the long haul haha.

Keep fighting the good fight brother!

Just taking it day by day!

Good job, Bob. I think you can teach all of us a thing or two about successfully reverse dieting.

Just be patient, and follow orders. Very easy! Discipline

Will do, man. I'm going to see if I can get a game schedule by Friday. We haven't split the boys up into teams yet, so I'm not sure I'll be able to get anything yet. If worse comes to worst, we'll make it work

Please keep in touch Billy ASAP, if not I am going to a buddy's bodybuilding show the following weekend.

Are the DB SLDL's pyramiding up with NO rest? Or are you resting between those sets?

Rest about 60-90 seconds between each set.

Sup Bob?

Its Genesis from RX

Hey! Dont like posting on RX anymore eh ?

[p_gomez]

Hey! Dont like posting on RX anymore eh ?

Im everywhere. lol. In all honesty though I really only comment on topics that spark my interest. Im gonna be putting up another shot in the offseason thread soon. Nice to see another familiar face here though.

[The Solution]

Im everywhere. lol. In all honesty though I really only comment on topics that spark my interest. Im gonna be putting up another shot in the offseason thread soon. Nice to see another familiar face here though.

Make sure you PM me on RX and link me so i can follow bro. I agree I do a lot less posting now and days and more browsing, it gets olds saying "Great WOrkout"
"nice Set" ya know? Just poke in when there is something noticable/glaring to comment on.

[Bnizzle163]

Awesome looking junk bowl dude. Lol at the lone cookie in the mix

[determined4000]

Awesome looking junk bowl dude. Lol at the lone cookie in the mix

Bowls can only hold so much before overflowing.

he just needs this


and this

[The Solution]

Awesome looking junk bowl dude. Lol at the lone cookie in the mix

Variety is the key to life , gave the other few cookies i made to grandma, have to share the wealth!

[B Con]

Really solid work all around Bob. You are KILLING it and definitely on point with everything. I need to get around to attempting to make one of those loaves of bread sometime...