The Hunger for Success: The Solution's Offseason

[The Solution]

Anyone out there wanting to try a new Fatburner/Thermo Sample and give your honest feedback this would be a great opportunity Neon Sport is now running a promo to test a new Thermo/Fat Burner which they are soon to release.
Follow the link in the thread below and sign up and post in the thread!


http://forum.bodybuilding.com/showth...hp?t=165076061

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 2 Day 1


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


High Bar Back Squat: (5:1:1:1)
275 x 8 (2 Sets)
320 x 8 (No Tempo)


+5 Pounds


Narrow Stance Hack Squats: (5:1:1:1)
2 Plates/Side x 8 (2 Sets)
2 Plates + 25/Side x 10 (No Tempo)


Wide Stance High Foot Placement Leg Press (5:1:1:1)
5 Plates/Side x 8 (2 Sets)
7 Plates/Side x 10 (No Tempo)


A1: DB Stiff Leg Deadlifts (3:X:1:1)
90's x 10


A2: Leg Extensions (1:1:1:3)
30 Each Leg x 25


A3: Lying Leg Curl (1:1:1:3)
70 x 25


A4: Walking Lunges with Chains (1:1:1:1)
BW + 50lb Chains x 16 Steps


Quad Stretch x 30 Sec
Hamstring Stretch x 30 Sec


Post-Workout:


Chicken Alfredo + Sludge Bowl with Apples

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 2 Day 2


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


Bent Over Barbell Row: (5:1:1:1)
225 x 8 (2 Sets)
260 x 10 (No tempo)


+5 Pounds


Reverse Grip Pulldown (5:1:1:1)
100 x 8 (2 Sets)
120 x 10 (No tempo)


Single Arm DB Row (5:1:1:1)
70's x 8 (2 Sets)
110's x 10 (No tempo)


Cable Low Row (5:1:1:1)
120 x 12 (2 Sets)
140 x 10 (No Tempo)


Mid Shin Rack Pulls: (5:1:1:1)
255 x 12 (2 Sets)
315 x 10 (No Tempo)


Seated Calf Raise: (Timed)
2 Plates x 45 Seconds
2 Plates x 40 Seconds
2 Plates x 30 Seconds


Post-Workout:


Ben & Jerry's Everything But The...

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 2 Day 3


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


Incline Bench Press: (5:1:1:1)
185 x 8 (2 Sets)
235 x 8 (No Tempo)


Flat DB Bench Press (5:1:1:1)
80's x 8 (2 Sets)
100's x 10 (No Tempo)


Low Cable Crossover: (5:1:1:1)
20 Each Hand x 8 (2 Sets)
30 Each Hand x 10 (No Tempo)


+5 Pounds


HS Pec Dec Fly:
100 x 12 (5:1:1:1)
120 x 12 (No Tempo)


A1: Incline DB Fly (3:1:3:1)
35's x 10


A2: Stretch Push Up (3:1:1:1)
BW x 10-15 Reps


A3: Pec Dec Fly
100 x 12


A4: Wide Grip HS Chest Press
2 Plates/Side x 20


Donkey Calf Raise (3:2:1:2)
4 Plates x 8 (4 Sets)


Post-Workout:


Coconut Cashew Cumin Chicken Curry:

[Granite-Dawg]

Impressive as always Bob!! You're a machine!!

[The Solution]

Impressive as always Bob!! You're a machine!!

Just staying consistent and dedicated my man. Just like you
Grinding!

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 2 Day 4


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


Seated DB Shoulder Press (5:1:1:1)
60's x 8 (2 Sets)
80's x 10 (No Tempo)


EZ Bar Upright Row (5:1:1:1)
70 x 8 (2 Sets)
90 x 10 (No Tempo)


+5 Pounds


DB Side Lateral Raise: (5;1:1:1)
20's x 8 (2 Sets)
25's x 10 (No Tempo)


A1: Reverse Pec Dec
50 x 15 --> 40 x 15 --> 30 x 15


A2: DB Lateral Raise (Accumulation) ((3:1:3:1))
10 x 8 ---> 15 x 8 --> 20 x 8 --> 15 x 8 --> 10 x 8


A3: HS Machine Shoulder Press: (1:1:1:1)
90 Each Hand x 10 --> 70 Each Hand x 10 --> 50 Each Hand x 10


A4: Cable Front Raise (1:1:1:1)
50 x 20


B1: V-Bar Pressdown (1:1:1:1)
150 x 10 (2 Sets)


B2:Rope Hammer Curl (1:1:1:1)
50 x 20 (2 sets)


B3: Dips (1:1:1:1)
BW x Failure


B4: BB Curl (3:1:3:1)
55 x 12


B5: Overhead Tricep Extension (Rest Pause Set)
60 x 8 + 8 + 8 + 8


B6: Single Arm Preacher Curl (Rest Pause Set)
20 Each Arm x 8 + 8 + 8 + 8


Repeat x2 For Arms


Post-Workout:


Omelete + Hasbrowns + Cinnamon Swirl Pancakes with Banana's

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 2 Day 5


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


Deadstop DB Rows (1:3:1:1)
100's x 6 (3 SetS)


Incline DB Braced Row: (5:1:1:1)
35's x 8 (2 Sets)
40's x 10 (No Tempo)


Single Arm Lat Pulldown (1:1:1:1)
30 Each Hand x 10 (4 Sets)


Seated Wide Grip Cable Row (5:1:1:1)
80 x 15
90 x 12
100 x 8 (No Tempo)


A1: DB 6 Way Shoulder Raise: (1:1:1:1)
10's x 10


A2: Bent over Rear Delt DB Fly: (1:1:1:1)
20's x 12


A3:EZ Bar Upright Row (1:1:1:1)
70 x 10


Repeat x 2


Cable Crunch (1:1:1:1)
100 x 15 (4 Sets)




Post-Workout:


Pulled Pork sandwiches + Fries:

[The Solution]

Cellucor Healthy Chocolate Chip Cookie Dough



http://www.youtube.com/watch?v=8JgdBeQ2ooc


Recipe


Dry:
34g Chocolate Chip Cookie Dough (Cor Performance Whey)
16g (1 Tablespoon) Peanut Butter




Wet:
7.5oz Garbanzo Beans (Chic Pea’s) ((Drained))
1 Tbsp Syrup or Honey (I Used Walden Farms)


Topping/Filling:
14g or 1 Serving Chocolate Chips




Directions


Open and Drain Garbanzo Beans in a strainer, rinse with water well for around 1 minute and then drain water and transfer to a blender or food processor


Add 1 Tablespoon of Peanut butter and 1 scoop of whey protein on top of the garbanzo beans and then top with 1 TBSP Honey or Syrup to help bind everything together.


Let the blender or processor run for a good 2-3 minutes and make sure everything is evenly mixed together.


Take a Spatula and transfer to a bowl and then top with Chocolate Chips (Fold in if you wish) and you are done!


If you want to store in the fridge to allow to thicken up you can or consume right away!


Enjoy!




Macros


Calories ~ 635
Protein ~ 45g
Carbs ~ 55g
Fat ~ 15g

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 3 Day 1


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


High Bar Back Squat: (5:1:1:1)
275 x 8 (2 Sets)
345 x 8 (No Tempo)


+10 Pounds


Narrow Stance Hack Squats: (5:1:1:1)
2 Plates/Side x 8 (2 Sets)
2 Plates + 25/Side x 10 (No Tempo)


Wide Stance High Foot Placement Leg Press (5:1:1:1)
5 Plates/Side x 8 (2 Sets)
7 Plates/Side x 10 (No Tempo)


A1: DB Stiff Leg Deadlifts (3:X:1:1)
90's x 10


A2: Leg Extensions (1:1:1:3)
30 Each Leg x 25


A3: Lying Leg Curl (1:1:1:3)
70 x 25


A4: Walking Lunges with Chains (1:1:1:1)
BW + 50lb Chains x 16 Steps


Repeat x 2
+1 Rotation


Quad Stretch x 30 Sec
Hamstring Stretch x 30 Sec


Post-Workout:


Ben & Jerry's Coconut 7 Layer:

[The Solution]

Guys


Cellucor is in Round 2 of the Protein Wars Featured on Stack3d.com


Please if you have a spare minute toss a vote for Cellucor vs Dymatize and help us be re-crowed as champions


The link is here and you can vote daily!


Thank you!




http://woobox.com/nqp3hj

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 3 Day 2


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


Bent Over Barbell Row: (5:1:1:1)
225 x 8 (2 Sets)
260 x 10 (No tempo)


Reverse Grip Pulldown (5:1:1:1)
100 x 8 (2 Sets)
125 x 10 (No tempo)


+5 Pounds


Single Arm DB Row (5:1:1:1)
70's x 8 (2 Sets)
110's x 10 (No tempo)


Cable Low Row (5:1:1:1)
120 x 12 (2 Sets)
140 x 10 (No Tempo)


Mid Shin Rack Pulls: (5:1:1:1)
255 x 12 (2 Sets)
315 x 10 (No Tempo)


Seated Calf Raise: (Timed)
2 Plates x 45 Seconds
2 Plates x 40 Seconds
2 Plates x 30 Seconds


Post-Workout:


Cellucor Chocolate Chip Cookie Dough Cupcakes:

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 3 Day 3


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


Incline Bench Press: (5:1:1:1)
185 x 8 (2 Sets)
235 x 8 (No Tempo)


Flat DB Bench Press (5:1:1:1)
80's x 8 (2 Sets)
100's x 10 (No Tempo)


Low Cable Crossover: (5:1:1:1)
20 Each Hand x 8 (2 Sets)
30 Each Hand x 10 (No Tempo)


HS Pec Dec Fly:
100 x 12 (5:1:1:1)
120 x 12 (No Tempo)


A1: Incline DB Fly (3:1:3:1)
35's x 10


A2: Stretch Push Up (3:1:1:1)
BW x 10-15 Reps


A3: Pec Dec Fly
100 x 12


A4: Wide Grip HS Chest Press
2 Plates/Side x 20


+1 Rotation
Repeat x2


Donkey Calf Raise (3:2:1:2)
4 Plates x 8 (4 Sets)


Post-Workout:


Baked Chili Bacon Chicken Mac and Cheese:

[The Solution]

Cellucor Red Velvet Cream Cheese Cake Rolls



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


Recipe


Dry:
60g Complete Pancake Mix (Extra Fluffy)
35g Cor performance Cellucor Whey (Red Velvet)
8g SF/FF Pudding Mix (Vanilla)
3g Splenda
3g Baking Powder


Wet:
2 Egg Whites
1/3 Cup Almond Milk (70g)
Dash Vanilla Extract


Topping/Filling:
50g Fat Free Cream Cheese
6oz or 170g Greek Yogurt






Directions


Pre-heat the oven to 350 degrees.


Combine all Dry in a mixing bowl (Whey, Sf/FF Pudding mix, PB Lean, Pancake Mix, Baking Powder and Splenda) and then add in the almond milk and egg whites + Vanilla extract.


Mix with a stand up mixer or use a whisk until batter is formed. You can either use cooking spray on a baking sheet / cookie sheet or use tin foil and throw away when finished.


Cook for 20 minutes until it is completed and a toothpick will come out clean.




Remove and let cool for 5 minutes, add a Cream Cheese Filling (Cream Cheese + Yogurt + Splenda) mixture as a filling,.


SLOWLY Roll up into a big roll and bake at 350 for 2-3 minutes until firm and held together.


Allow to cool and cut in half If you want or keep together as one!.


Enjoy!




Macros


Calories ~ 575
Protein ~ 60g
Carbs ~ 70g
Fat ~ 5g

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 3 Day 4


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


Seated DB Shoulder Press (5:1:1:1)
60's x 8 (2 Sets)
80's x 10 (No Tempo)


EZ Bar Upright Row (5:1:1:1)
70 x 8 (2 Sets)
90 x 10 (No Tempo)


DB Side Lateral Raise: (5;1:1:1)
20's x 8 (2 Sets)
25's x 10 (No Tempo)


A1: Reverse Pec Dec
50 x 15 --> 40 x 15 --> 30 x 15 (2 Sets)


A2: DB Lateral Raise (Accumulation) ((3:1:3:1))
10 x 8 ---> 15 x 8 --> 20 x 8 --> 15 x 8 --> 10 x 8 (2 Sets


A3: HS Machine Shoulder Press: (1:1:1:1)
90 Each Hand x 10 --> 70 Each Hand x 10 --> 50 Each Hand x 10 (2 Sets)


A4: Cable Front Raise (1:1:1:1)
50 x 20 (2 Sets)


+1 Set / +1 Rotation


B1: V-Bar Pressdown (1:1:1:1)
150 x 10 (2 Sets)


B2:Rope Hammer Curl (1:1:1:1)
50 x 20 (2 sets)


B3: Dips (1:1:1:1)
BW x Failure


B4: BB Curl (3:1:3:1)
55 x 12


B5: Overhead Tricep Extension (Rest Pause Set)
60 x 8 + 8 + 8 + 8


B6: Single Arm Preacher Curl (Rest Pause Set)
20 Each Arm x 8 + 8 + 8 + 8


Repeat x3 For Arms


+1 Rotation


Post-Workout:


Ham & Egg Omelete + Sweet Potatoes with Honey + Banana's + Strawberry + Whip Cream + CCCD Sludge bowl with apples