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  1. #2761
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 2 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    DB Overhead Shoulder Press 1:1:1:1
    60's x 6
    65's x 6
    70's x 6
    75's x 6
    80's x 6


    Front Lateral Raise (accumulation set) 1:2:1:1
    15's x 8 ---> 20's 6 ---> 25's 6 (2 Sets)


    Band Pull Aparts (timed sets) 1:3:1:1
    Band x 55 Seconds (2 Sets)


    Cable Lateral Raise (timed sets) 1:3:1:1
    15 Each Hand x 5 (3 SetS)


    A1: Incline Cable Skull Crusher 1:2:4:1
    110 x 12 (3 Sets)


    +10 Pounds


    A2: BW Dips 3:1:3:1
    BW x 15 (3 Sets)


    B1: Machine Preacher Curl 1:2:2:1
    45 Plate x 8 (4 Sets)


    B2: Rope Hammer Curl 1:1:1:1
    60 x 15 (3 Sets)




    Post-Workout:


    Cor-Fetti Cake Batter Bake:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #2762
    OLYMPIAN The Solution's Avatar
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    168.8 no change in weight the last 2 weeks but looking bigger in the mirror
    Kcals up 1300 in 12 weeks and only up 3 pounds.










    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #2763
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 2 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Bent-Over DB Row 1:1:1:1
    100's x 6 (6 Sets)
    *Go back and forth between arms with no rest*


    Hammer Low Row 2:2:1:1
    50 Each Hand x 6 (3 Sets)
    *Go back and forth between arms no rest*


    A1: Rope Pullover 1:2:1:1
    30 x 12 (4 Sets)


    +2 Reps


    A2: Kneeling Face Pull
    120 x 12 (4 Sets)


    +2 Reps


    Close Grip Push-Up 1:1:1:1
    BW x Failure (3 Sets)


    Seated Calf Raise 1:1:1:2
    2 Plates x 15 (4 Sets)


    Roman Chair Leg Lifts 1:1:1:2
    BW x 15 (4 Sets)


    Post-Workout:


    Black Bean and Chicken Jerk Stirfry:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #2764
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 3 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Pec Dec 1:1:1:1
    110 x 12 (3 Sets)


    Incline BB Bench Press 1:1:1:1


    185 x 6
    205 x 6
    225 x 6
    230 x 6
    235 x 6


    Stretch Push-Ups 1:2:1:2
    BW x 15 (3 Sets)


    A1: DB Standing Y Raise
    25's x 12 (4 Sets)


    +2 reps


    A2: Reverse Pec Dec 2:1:2:2
    70 x 15 (4 Sets)


    +3 Reps


    B1: Leg Press: 5:1:1:1
    5 plates/side x 8 (4 Sets)


    B2: Seated Leg Curl 5:1:1:1
    90 x 8 (4 Sets)


    Standing Calf Raise 1:1:1:2
    2 Plates/Side x 45 (3 Sets)


    +5 Reps


    Post-Workout:


    Wegman's Smores:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #2765
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 3 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Reverse V-Bar Pull Down 3:1:3:1
    120 x 6 (4 Sets)


    +10 Pounds


    Weighted Back Extension
    BW + 45 x 10 (4 Sets)


    Lying leg Curl 1:1:1:2
    100 x 12 (3 Sets)


    Rack Pulls (Mid Shin) 3:1:3:1
    225 x 8
    275 x 8
    315 x 8
    335 x 8
    345 x 8


    +2 Reps


    Weighted Chain Dips 1:2:1:2
    BW + 75 x 10 (3 Sets)


    +25 Pounds


    A1: DB Hammer Curls (alternating) 1:1:1:1
    30's x 15 (4 Sets)


    +3 Reps


    A2: Cable Bicep Curl 1:1:1:2
    90 x 12 (4 Sets)


    +2 Reps


    HS EZ Bar Tricep Ext 1:3:1:3
    70 Each Hand x 8 (4 Sets)




    Post-Workout:


    Meat Lovers Pizza:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #2766
    OLYMPIAN The Solution's Avatar
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    Cellucor Peanut Butter Marshmallow Pumpkin Waffle


    http://www.youtube.com/watch?v=d99jG19CkHU

    Recipe

    Dry:
    (34g) 1 Scoop Cor Performance Whey Peanut Butter Marshmallow
    3g Baking Powder
    3g Splenda
    10g PB Lean (Peanut Butter Flavor)

    Wet:
    1 Egg
    1 White
    61g Pumpkin (1/4 Cup)
    Dash of Almond Milk (5-10g)

    Topping/Filling:
    None (Could add Syrup, Peanut Butter, Almond Butter, Protein Pudding etc)



    Directions

    Combine Dry in a bowl (Whey, Splenda, PB Lean, and Baking Powder)
    Add in Pumpkin, Crack Egg and Egg White and add to dry then dash almond milk to finish off wet ingredients
    Mix with a hand blender or mix with a spoon/spatula until batter is formed
    Pre-heat Waffle Iron to a medium heat
    Add Cooking Spray to waffle iron and pour batter onto waffle Iron
    Cook for 2-3 minutes until waffle is done
    Serve and Enjoy!


    Macros

    Calories ~ 290
    Protein ~ 40g
    Carbs ~ 15g
    Fat ~ 8g



    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #2767
    Moderator Hoss06's Avatar
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    Strong weighted dips brother.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #2768
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Strong waffles bro


    Sent from my iPhone using Tapatalk
    I wish I was a little bit taller. I wish I was a baller.

  9. #2769
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Strong weighted dips brother.
    Quote Originally Posted by lksurf2 View Post
    Strong waffles bro


    Sent from my iPhone using Tapatalk
    better start drinking more diet soda to get strong like you bro's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #2770
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by The Solution View Post
    better start drinking more diet soda to get strong like you bro's
    and adding in some butter to your meals
    I wish I was a little bit taller. I wish I was a baller.

  11. #2771
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    better start drinking more diet soda to get strong like you bro's
    Diet A&W Rootbeer for the gainzzzzz
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  12. #2772
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 3 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Leg Press (feet high inside shoulder width) 1:1:1:1
    6 Plates/Side x 20 (5 Sets)


    + 5 Reps/2 Sets


    Barbell Squat 2:1:1:1
    225 x 6
    275 x 6
    295 x 6
    335 x 6
    355 x 6
    365 x 6


    +10 Pounds


    A1: DB Straight Leg Dead Lift 3:3:1:1
    100's x 6 (3 Sets)


    +5 Pounds


    A2: Chain Walking Lunges
    BW + 75 x 16 Steps (3 Sets)


    +4 Steps


    Slight Incline DB Bench Press 2:2:1:1
    80's x 8 (3 Sets)


    HS Pec Dec: 1:1:1:1
    100 x 5 (7 Sets) *15 Sec Rest*


    Rope Crunches 1:1:1:2
    100 x 12 (4 Sets)




    Post-Workout:


    Cellucor PB Marshmallow Pumpkin Pancakes:




    Quote Originally Posted by lksurf2 View Post
    and adding in some butter to your meals
    Martha Stuart is a ho
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #2773
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Diet A&W Rootbeer for the gainzzzzz
    Diet Sierra Mist and Diet Cherry Dr.pepper too!!
    I wish I was a little bit taller. I wish I was a baller.

  14. #2774
    OLYMPIAN data4's Avatar
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    Seems like this meso is treating you well! Next one will be even better
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  15. #2775
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by data4 View Post
    Seems like this meso is treating you well! Next one will be even better
    Indeed
    Just a small flare up in my elbow when i squat heavy
    besides that not bad.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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