The Hunger for Success: The Solution's Offseason

[ThailandBrah]

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.)

im not quite sure about his carb and protein intake, however i do know that his fat intake seems high around the 100-130g mark

[BigBoLuke93]

im not quite sure about his carb and protein intake, however i do know that his fat intake seems high around the 100-130g mark

I'm going off of his MFP diary...

[The Solution]

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!

Bingo!!!!!!!

(could be just for convenience/time saving with the new teaching when he already has planned out what he's going to eat, though.)

This... i typically eat the same thing every night, just easier on my schedule.
Luke you being trolled worse than EE

[Bnizzle163]

I have to agree with the TUT thing. I just got back to lifting weights from a 3 week layoff and have to use a really slow and controlled tempo. There has been a noticeable size increase already, whether it be from just pumping blood and glycogen back into the muscles, or from the tempo and rep range. Whatever the case may be, it's working

[Cytrainer913]

I use them Like I said in my DUP style program one week is H-L-M week where the light day is all about time under tension, and today will be the legs workout and this one is going to be rough with weights that won't compare to the heavy days but hey it will really put that tension on the quads hammies and glutes for sure.

Day 38-Legs(L)this one will be today
Day 39-Chest(M)
Day 40-OFF
Day 41-Back(H) 5X5
Day 42-Shoulders/Traps(L)
Day 43-Tris(M)
Day 44-OFF

I will be using negatives, slow positives, higher reps sets, and drops sets!

Next week I hit the squatting week and that looks like this:
Day 45- Squats(H)-6x2, one all out set-Sunday-85% of Max
Day 46- OFF
Day 47- Squats(M)-3x6-12, Deadlifts(M)-3x6-12-Tuesday
Day 48- Chest(H)-6x2, rep out set, shoudlers accessory-Wednesday-85% of max
Day 49- Squats(L)-3x12-15, Deadlifts(H)6x2, rep out set-Thursday-85% of max
Day 50- OFF

[TheMatzah]

really appreciate you guys sharing this info, its always great to increase one's knowledge on this "hobby" we all know and love.

pop tarts

have you tried the red velvet pop tarts? OMFG, heaven

[The Solution]

I use them Like I said in my DUP style program one week is H-L-M week where the light day is all about time under tension, and today will be the legs workout and this one is going to be rough with weights that won't compare to the heavy days but hey it will really put that tension on the quads hammies and glutes for sure.

Day 38-Legs(L)this one will be today
Day 39-Chest(M)
Day 40-OFF
Day 41-Back(H) 5X5
Day 42-Shoulders/Traps(L)
Day 43-Tris(M)
Day 44-OFF

I will be using negatives, slow positives, higher reps sets, and drops sets!

Next week I hit the squatting week and that looks like this:
Day 45- Squats(H)-6x2, one all out set-Sunday-85% of Max
Day 46- OFF
Day 47- Squats(M)-3x6-12, Deadlifts(M)-3x6-12-Tuesday
Day 48- Chest(H)-6x2, rep out set, shoudlers accessory-Wednesday-85% of max
Day 49- Squats(L)-3x12-15, Deadlifts(H)6x2, rep out set-Thursday-85% of max
Day 50- OFF

If you could I would like to email
Or PM you when I get out of work on how you set this up for future reference

Do you have a document that you store all these workouts on or
Something like a template?

Loos very interesting. How's your progress been since on a DUP training block?

really appreciate you guys sharing this info, its always great to increase one's knowledge on this "hobby" we all know and love.




have you tried the red velvet pop tarts? OMFG, heaven

I sent him some but billy is the king if poptarts

[Ccm644]

Been working with some tempo things the last few days

Loving it, making my training more fun and enjoyable

Thanks guys

Will be putting a routine with it together soon

[Cytrainer913]

Ill pm you bob!

Progress has been great bench up from around 300-345, squats have come a long way with the rehab n have hit near 445 n never got there before surgery, so that has slowly climbed over the past few years, n switched the deads n have increased from 400-450!

[ShadowWolfe]

Ill pm you bob!

Progress has been great bench up from around 300-345, squats have come a long way with the rehab n have hit near 445 n never got there before surgery, so that has slowly climbed over the past few years, n switched the deads n have increased from 400-450!

do you do kind of a P-RR-S style training? where some days are power, some are rep ranges, and then others are "shock" (drop set, forced set, etc).

[The Solution]

Check your PM SIR!

Ill pm you bob!

Progress has been great bench up from around 300-345, squats have come a long way with the rehab n have hit near 445 n never got there before surgery, so that has slowly climbed over the past few years, n switched the deads n have increased from 400-450!

[Cytrainer913]

do you do kind of a P-RR-S style training? where some days are power, some are rep ranges, and then others are "shock" (drop set, forced set, etc).

I slowly developed this from alternating heavy weeks n light weeks n then added in medium weeks n then eventually figured out how to add in a "squatcentric week".

If you look at my journal I think it's called hey you never know by cytrainer913. It's all listed in there! It's really a great system for growth n recovery used for prep in my opinion. It's a very versatile system I have developed for some 10 years at least n really like my newest version I'm doing right now.

todays TUT legs:
Ok today started the 2nd straight week of H-L-M weeks and give the lower body somewhat of a breather after today and my light legs workout!
Next week will be hitting 85% of my maxes!

1st exercise
RDL's for 4-6 sec negatives for 3 sets of 8
SS w/
Lying leg curls for 3 sets of 15

2nd exercise
Squats for 4-6 sec negatives for 3 sets of 8
SS w/
Leg extensions for 3 sets of 15 reps

next was the leg presses for 4 sets of 8 for 5-7 sec slow positives and xreps at the end of each set

last came the double drops and this double drop was a tough one 5 sets of 8 back to back
1. Hip thrusts
2. Squats

Calves
straight legged calf raises 3 sets of 15
seated calf raises for 3 sets of 12

Medium chest on Tues doing 4x stuff!

http://forum.bodybuilding.com/showth...post1074326871

[The Solution]

The Strength Guys
BQ Hypertrophy M1
Week 1 Day 4

Tempo Indicator: (Eccentric, Pause, Concentric)

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

DB Stiff Legged Deadlifts: (5:2:3)
60's x 6 (6 Sets)

Standing Leg Curl: (5:2:3)
30/Leg x 6 (5 Sets)

Flat DB Press: (2:0:1)
50's x 20 (5 Sets)

Incline Db Fly: (6:0:6)
30's x 45 Seconds (5 Sets)

Chain Weighted Dips: (2:0:1)
BW + 50lb Chains x 10 (4 Sets)

DB Shoulder Complex (Side Laterals, Front Laterals, Rear laterals) ((5:2:3))
15's x 3 (4 Sets)

Cable Rope Crunches (1:3:1)
70 x 15 (3 Sets)

Continuous Tension Lying Leg Curls:
50 x 45 Seconds (3 Sets)

Post-Workout:

Ham and Cheese Sandwiches + Sweet Potato Cinnamon Sugar Fries:

[psychodiver9]

any particular reason you choose db over bb for the sldl?

[moshvr]

All that tempo work is just making me sore reading it ... great work!

[BabyOilBrah]

Awesome exercise selection. Love the shoulder complex, you must have been so pumped after that.

Hnnnggggg I'm drooling over hose buns on the ham sammiches, what are they? And I love sweet potato fries with cinnamon.....so good.

[NDeeps27]

^^^ X2!
That looks like an awesome workout Bob! Love DB SLDLs for hammy stretch, best ham specific excercise IMO
homemade sweet potato fries I'm guessing? Looks great! Gonna make some today as well

[The Solution]

any particular reason you choose db over bb for the sldl?

Look back at Day #2 I did Barbell SLDL to start the workout.

All that tempo work is just making me sore reading it ... great work!

Try it out

Awesome exercise selection. Love the shoulder complex, you must have been so pumped after that.

Hnnnggggg I'm drooling over hose buns on the ham sammiches, what are they? And I love sweet potato fries with cinnamon.....so good.

Ham is a deli meat, have you never had Ham?
Its called a Sandwich, Bread and Ham, and i added Cheese + Lettuce/Tomato

^^^ X2!
That looks like an awesome workout Bob! Love DB SLDLs for hammy stretch, best ham specific excercise IMO
homemade sweet potato fries I'm guessing? Looks great! Gonna make some today as well

Always homemade! Come on now

[BabyOilBrah]

I asked what the buns were smartass. There are multiple types of buns lol.

[psychodiver9]

I asked what the buns were smartass. There are multiple types of buns lol.

Bob doesn't answer questions directly. He either tries to make you feel dumb, tells you to re read, or requotes himself. Even when he misunderstands the questions

[The Solution]

I asked what the buns were smartass. There are multiple types of buns lol.

Generic Kaiser Rolls at my grocery store. (Wegmans)
1g Fat, 25g Carbs, 5g Protein each.
Costs 50 cents. cant beat it.

[The Solution]

Bob doesn't answer questions directly. He either tries to make you feel dumb, tells you to re read, or requotes himself. Even when he misunderstands the questions

Just like your question when you saw in my workout on day 2 i did Barbell RDL's/SLDL
Right

[psychodiver9]

Just like your question when you saw in my workout on day 2 i did Barbell RDL's/SLDL
Right

but how hard is it to just say "I am alternative bb/db"? I hope you don't respond the same way when your students ask questions. Sometimes they will ask repeat questions, ones you have already gone over, or ones you may see as "dumb". Making them feel dumb wouldn't be the best way to go about it

[ThailandBrah]

The Strength Guys
BQ Hypertrophy M1
Week 1 Day 4

Tempo Indicator: (Eccentric, Pause, Concentric)

5 Minute Warm-up on Bike

Pull-Ups:
30 Reps over various sets/grips

DB Stiff Legged Deadlifts: (5:2:3)
60's x 6 (6 Sets)

Standing Leg Curl: (5:2:3)
30/Leg x 6 (5 Sets)

Flat DB Press: (2:0:1)
50's x 20 (5 Sets)

Incline Db Fly: (6:0:6)
30's x 45 Seconds (5 Sets)

Chain Weighted Dips: (2:0:1)
BW + 50lb Chains x 10 (4 Sets)

DB Shoulder Complex (Side Laterals, Front Laterals, Rear laterals) ((5:2:3))
15's x 3 (4 Sets)

Cable Rope Crunches (1:3:1)
70 x 15 (3 Sets)

Continuous Tension Lying Leg Curls:
50 x 45 Seconds (3 Sets)

Post-Workout:

Ham and Cheese Sandwiches + Sweet Potato Cinnamon Sugar Fries:

Damn that looks good, how many grams of protein, carbs, and FATS chef bob?

[AllGenetix]

hes getting about 250g protein, 350g carbs and 40g fat per day

[TheMatzah]

I asked what the buns were smartass. There are multiple types of buns lol.

What is ham


Chef went 'h.a.m.' on the macros

[DoubleDaysBen]

I sent him some but billy is the king if poptarts

I think there might be a new Sheriff in town. My minimum quota for the day is 2 with an upwards of 5 a day which has been consistently consumed for the past 3 months. Come at me Billy

[NDeeps27]

I think there might be a new Sheriff in town. My minimum quota for the day is 2 with an upwards of 5 a day which has been consistently consumed for the past 3 months. Come at me Billy

Mirin poptart consumption

[Bnizzle163]

I think there might be a new Sheriff in town. My minimum quota for the day is 2 with an upwards of 5 a day which has been consistently consumed for the past 3 months. Come at me Billy

Mirin poptart consumption

You got me beat. I haven't had a pop tart in almost two weeks .

Ice cream > pop tarts. It's summer time!

And to Bob : What is this mystery meat "ham" in which you speak so highly of?

[The Solution]

hes getting about 250g protein, 350g carbs and 40g fat per day

I wish
More like 295g Carbs, fats are higher around 50

but how hard is it to just say "I am alternative bb/db"? I hope you don't respond the same way when your students ask questions. Sometimes they will ask repeat questions, ones you have already gone over, or ones you may see as "dumb". Making them feel dumb wouldn't be the best way to go about it

Your into your 30's and know better.
Internet = Not Srs
Classroom/Full Time Job = Srs

The misc is getting to you