The Hunger for Success: The Solution's Offseason

[ShadowWolfe]

benching what you shoulder press? going light on that incline, even for tempo work.

that volume is definitely doing you good though, progress is happening in here.

[The Solution]

The Strength Guys
BQ Hypertrophy M1
Week 1 Day 2

Tempo Indicator: (Eccentric, Pause, Concentric)

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

RDL: (5:2:3)
235 x 6 (6 sets)

Assisted GHR's: (2:0:1)
BW X 6 (5 Sets)

Incline DB Bench Press: (5:2:3)
50's x 6 (5 Sets)

Seated DB Shoulder Press: (5:2:3)
50's x 6 (5 Sets)

A1: Hammer Strength Lateral Raises: (2:0:1)
50 x 20 (3 Sets)

A2: Machine Reverse Fly's: (2:0:1)
30 x 20 (3 Sets)

B1: Weighted Decline Crunches
BW + 10 x 15 (3 Sets)

B2: Hanging Leg Raise:
BW x 15 (3 Sets)

Post-Workout:

Cinnamon Swirl Ice Cream mixed with Cinnamon Jacks, Graham Cracker Pieces, and Cinnamon Burst Cheerioss, and a Trader Joes Speculoos Cookie

Playing with the tempos like that is pretty sweet. Bed those RDL's were fun

Good workout Bob!

I love your style but I'm always drawn to the food lol

appreciate it guys.

benching what you shoulder press? going light on that incline, even for tempo work.

that volume is definitely doing you good though, progress is happening in here.

You go try 5 sets with 60 seconds of rest and tell me how that feels when each rep is almost 10 seconds. It catches up real quick
1 minute set , 1 minute rest repeat..

Sure i can do more, but its the first week. i use this as a baseline to see how easy or hard it was and make adjustments.

[GabrielC11]

Workouts are looking intense and everything seems like its going really well.

Keep up the great work!

[The Solution]

The Strength Guys
BQ Hypertrophy M1
Week 1 Day 3

Tempo Indicator: (Eccentric, Pause, Concentric)

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

Safety Bar Squat: (5:2:3)
185 x 6 (6 Sets)

Lat-Pulldown: (5:2:3)
80 x 6 (5 Sets)

Hammer Strength Low Row: (3:3:3)
40/Arm x 8 (4 Sets)

DB Pullover: (2:0:1)
40 x 20 (4 Sets)

Barbell Curl: (5:2:3)
65 x 6 (3 Sets)

Hammer Strength Preacher Curl: (5:2:3)
30/arm x 6 (3 Sets)

Post-Workout:

Peanut Butter glazed Burger with a cinnamon sugar and strawberry sweet potato
Cookies and cream protein loaf layered with chocolate syrup and bananas.
Extra peanut butter marshmallow protein pudding with cinnamon burst Cheerios, cinnamon jacks and a trader joes meringue cookie

[jgreenhaus]

What is the intended focus of the db pullover? I see some people do it in their chest workouts but at the same time i've seen it done in back workouts with people trying to hit their lats.

And PB glazed burger? Does that taste combo work together?
Things look great as usual bob!

[The Solution]

What is the intended focus of the db pullover? I see some people do it in their chest workouts but at the same time i've seen it done in back workouts with people trying to hit their lats.

And PB glazed burger? Does that taste combo work together?
Things look great as usual bob!

No it doesnt work. i just make it to throw it away

Pull-Overs = Lats
like this


http://www.youtube.com/watch?v=ZE7_uf8bSmA

[jgreenhaus]

No it doesnt work. i just make it to throw it away

Pull-Overs = Lats
like this


http://www.youtube.com/watch?v=ZE7_uf8bSmA

Witty witty : p Seems like an odd combo, but i'll have to try!

And thanks haha, i remembered seeing a kai greene vid where he goes through how he does it for chest, but i suppose he likes to be overly inventive.
Thinking about it it really does just replicate the movement you make on a lat pullover machine, so that makes sense

[psychodiver9]

I had a Pbj burger at a local place. Unbelievable. The jelly makes it

[The Solution]

Witty witty : p Seems like an odd combo, but i'll have to try!

And thanks haha, i remembered seeing a kai greene vid where he goes through how he does it for chest, but i suppose he likes to be overly inventive.
Thinking about it it really does just replicate the movement you make on a lat pullover machine, so that makes sense

Check out John Meadows on his mountain dog channel to boot as well.

I had a Pbj burger at a local place. Unbelievable. The jelly makes it

This guy knows good food and ice cream except for jenni's

[Reid456]

Witty witty : p Seems like an odd combo, but i'll have to try!

And thanks haha, i remembered seeing a kai greene vid where he goes through how he does it for chest, but i suppose he likes to be overly inventive.
Thinking about it it really does just replicate the movement you make on a lat pullover machine, so that makes sense

Then again, Kai Greene is also all about the broscience. The movement really shouldn't be working your chest as the chest's function is the bring the arms together in front of the body.

[deltpecx]

... The movement really shouldn't be working your chest as the chest's function is the bring the arms together in front of the body.

This.

[jgreenhaus]

Check out John Meadows on his mountain dog channel to boot as well.



This guy knows good food and ice cream except for jenni's

I actually have before, it's great stuff. I like his vids, lot of really different and unconventional ways to train but it seems to really get results

Then again, Kai Greene is also all about the broscience. The movement really shouldn't be working your chest as the chest's function is the bring the arms together in front of the body.

haha quite true, him and his coach have doctorates in broscience.

[psychodiver9]

Check out John Meadows on his mountain dog channel to boot as well.



This guy knows good food and ice cream except for jenni's

Just disagree on the salted crapamel. Brown butter almond brittle is my #1 of all time. Better than cinnamon buns

[TakedaShingen]

Just disagree on the salted crapamel. Brown butter almond brittle is my #1 of all time. Better than cinnamon buns

Queen City Cayenne! It's all I need.

[Swuuu]

Have you always concentrated on tempos?

[psychodiver9]

Queen City Cayenne! It's all I need.

I would buy this on site if I found it

[The Solution]

I would buy this on site if I found it

So good
I got a tri-scoop of Salted Carmel, Brown Brittle, Queen Cayenne when i went to Jenni's
Pure heaven.

Have you always concentrated on tempos?

You have followed my last program was it all rep tempos?
Answers your question,

Each Mesocycle is different in periodization on rep tempos, exercises, techniques.
Tempos are KEY to lifting.

Queen City Cayenne! It's all I need.

Bingo

Just disagree on the salted crapamel. Brown butter almond brittle is my #1 of all time. Better than cinnamon buns

Different strokes.

[Swuuu]

Yea but I don't remember everything you do man. Tempos don't work for everyone but they must be working for you!

[The Solution]

Yea but I don't remember everything you do man. Tempos don't work for everyone but they must be working for you!

Scroll back the last 97 pages, its still there.....

[Swuuu]

Scroll back the last 97 pages, its still there.....

Lol alright!

[The Solution]

bob you need to recount your macros, there is no way in hell you are eating under 80g of fat, let alone 120.

Wrong place to troll brah.
Thanks though MyFitnessPal tells me otherwise

[TakedaShingen]

bob you need to recount your macros, there is no way in hell you are eating under 80g of fat, let alone 120.

[Cytrainer913]

Time under tension is one of the main issues that can help with hypertrophy. It's a pretty good workout without the excess weight on the joints as well. I love throwin them workouts throughout my H-L-M weeks of my DUP training styles.

Rep tempos either being controlled on the positive or the negatives is a way of extending the set as well as supersets, trisets, n drops as well!

Keep up the good work bob!

[mivi320]

Cruising Bob.

[ThailandBrah]

I am seriously not trolling, valid questions are valid. Your diet fascinates me with the amount of protein and carbs you get with such little fat. Then I see the pics. I think it is impossible and need to see a breakdown of products you use. Its one thing to tout keto and show meals using sugar alternatives and diet coke.

But to claim under 50g fat, when the beef and milk alone count to 50g of fat and you still need over 200g carbs and 100g protein to fit your macros without a gram of fat is just absurd

[BigBoLuke93]

Bob, are you cutting right now?

[ThailandBrah]

Bob, are you cutting right now?

no.

[BigBoLuke93]

no.

His carbs are quite a bit lower than usual.

And he has a few meals planned out everyday throughout the upcoming week already entered in MFP, which sort of seems like a 'cutting' thing to do for precision. (could be just for convenience/time saving with the new teaching when he already has planned out what he's going to eat, though.)

[Swuuu]

His carbs are quite a bit lower than usual.

And he has a few meals planned out everyday throughout the upcoming week already entered in MFP, which sort of seems like a 'cutting' thing to do for precision. (could be just for convenience/time saving with the new teaching when he already has planned out what he's going to eat, though.)

do you compete as well?

[BigBoLuke93]

do you compete as well?

I have not yet competed, but I plan to. Looking to do one this fall.