The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #8
Week 7 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Smith machine rows :
25/Side x 20
2-25’s/Side x 15
3-25’s /Side x 12 + 8 + 6 (Rest Pause)


Single Arm Cable Low Row:
35 (Each Hand) x 10 (4 Sets)


Assisted Pull-Up:
BW x 10 (4 Sets)


Cable Pullovers:
25 x 20
30 x 15
35 x 12 (2 Sets)


A1: Dumbbell curls hammer grip:
A2: Smith Close Grip Bench:
4 Rounds of 6 Reps


B1: Preacher curls:
B2: Cable Tricep Kickback:
4 Rounds of 12-15 Reps


Post-Workout:
Pizza Burger + Cinnamon Sugar Sweet Potato Fries:

[The Solution]

Mesocycle #8
Week 7 Day 6


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Lying Hamstring Curl:
110 x 8, 140 x 8, 170 x 8 (2 Sets)
170 x 8 + 10 Forced Reps


Leg press:
4 Plats/Side x 20 (4 Sets)


V-Squat:
230 x 8
250 x 8
270 x 8 + 6 + 4 (Rest Pause)


Leg Extension (Single Leg)
40 Each Leg x 8 (4 Sets)
* Go back and forth no rest until failure


Stiff Leg Deadlifts on Smith:
4 – 25lb Plates/Side x 12 (4 Sets)


A1: Calf Raise Leg Press: (2:1:2:1)
4 Plates/Side x 20 (4 Sets)


A2: Donkey Calf Raise: (3:1:2:1)
2 Plates/Side x 10 (4 Sets)


Post-Workout:
Healthy Cheesecake

[The Solution]

Mesocycle #8
Week 8 Day 1




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




A1: Rear Delt Cable Crossover
A2: Hammer Strength Shoulder Laterals
A3: Reverse Hammer Strength Shoulder Press




3 Rounds of 8-10 Reps




Seated military press in smith machine:
135 x 15
155 x 12
175 x 10
185 x 8




Peck deck flyes:
110 x 15 (4 Sets)




Smith machine incline press:
25/Side x 12
2-25/Side x 10
3-25/Side x 10 + 6 + 4 (Rest Pause)




Post-Workout:
PB & Banana Pancakes

[The Solution]

Mesocycle #8
Week 8 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


One Arm Barbell Rows:
2-25’s x 12
3-25’s x 10 + 8 + 4 (Rest Pause)


Meaedow’s row:
45lb Plate x 15 (4 Sets)


Low Cable Rows: (2 Second Squeeze)
110 x 15
140 x 12
160 x 8 (2 Sets)


Partial Lat Pulldown:
140 x 15 -- > 100 x 12 → 80 x 20


A1: Hammer strength machine curls:
A2: Tricep Pressdown
4 Rounds of 8-10 Reps


B1 Standing hammer rope curls
B2: Overhead Tricep Extensions Skull crushers
4 Rounds of 12-15 Reps


Post-Workout:
Peanut Butter Glazed Chocolate Chip Loaf

[The Solution]

Mesocycle #8
Week 8 Day 3




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Hack Squat:
2 Plates/Side x 10
2 Plates + 25/Side x 8
3 Plates / Side x 6 → 2 Plates x 10




Reverse V squat machine:
210 x 8 (4 Sets)




Barbell Squat:
135 x 20
185 x 15
225 x 12 (2 Sets)




A1: Leg Extensions:
A2: Lying leg curls:
4 Rounds of 12-15 Reps




B1: Seated calf machine: (3:1:2:1)
2 Plates + 25 x 8 (4 Sets)




B2: Standing Calf Raise:
BW X 25 (4 Sets)




Post-Workout:
Birthday Cake Cookies

[The Solution]

Mesocycle #8
Week 8 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Pec Dec:
110 x 15
140 x 12
160 x 8 à 100 x 20


DB Floor Press:
90’s x 8 (4 Sets)


Hammer Strength Chest Press:
2 Plates/Side x 15
3 Plates/Side x 10 + 8 + 4 (Rest Pause)


Bent over DB Rear Delt Destroyers:
10’s x 30 (3 Sets)


A1: Hammer Strength Laterals (Facing Away):
60 x 10 (4 Sets)


A2: Band Front Delt Raise:
BW x Failure (4 Sets)


Post-Workout:
Krispy Kreme Chips Ahoy Donut

[The Solution]

Mesocycle #9
Week 1 Day 1




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Meadows Row:
60 x 8
75 x 8
90 x 8-→ 75 x 6 → 60 x 6




Smith Machine Row (Deadstop)
50 x 10 (25/side)
100 x 8
150 x 8 (2 Sets)




One Arm Barbell Row
2-25’s x 8
3-25’s x 8 → 2-25’s x 12


Cable Pullovers:
60 x 10 (3 Sets)




Post-Workout:
Pancake Crunch Cereal + Whey

[The Solution]

Mesocycle #9
Week 1 Day 2




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Slight incline DB Bench:
100’s x 8 (3 Sets)




Incline Barbell Bench:
135 x 6
155 x 6
175 x 6
185 x 6
225 x 6




HS Machine Chest Press:
3 Plates/Side x 15 --> RP 11 -→ RP 7




HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)




Reverse Pec Dec:
70 x 25 (3 Sets)


DB Side Laterals:
15’s x 25 (3 Sets)


Front Barbell Raise:
50 x 25 (3 Sets)




Post-Workout:
Eggs, Sauteed Veggies + Hashbrowns

[The Solution]

Mesocycle #9
Week 1 Day 3




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Lying Leg Curl:
170 x 10 + 10 Seconds Iso-Tension (3 Sets)




Barbell Squat:
135 x 8
225 x 8
275 x 8
315 x 8
365 x 8




Leg press:
6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)




Barbell Stiff Leg Deadlifts on Smith:
4-25lb Plates/Side x 8 (4 Sets)






Post-Workout:
Healthy Funfetti Loaves

[The Solution]

Mesocycle #9
Week 1 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Single Arm Pushdowns:
30 x 10 (3 Sets)


Dip Machine:
3-45’s/side x 10 → RP 8 → RP 6


Overhead Tricep Extension:
45 x 10 (3 Sets)


Hammer Curl’s (Towards chest):
50’s x 8 (3 Sets)


EZ Bar Curl:
75 x 8 (3 Sets)


EZ bar Preach Curl (Hands Close)
65 x 10 (3 Sets)



Post-Workout:
Tikka Masala Chicken & Rice Stirfry

[The Solution]

Mesocycle #9
Week 1 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




HS Machine Chest Press:
3 Plates/Side x 12 (3 Sets)


Flat DB Bench Press:
110’s x 8 (3 Sets)


Incline Fly (Pronated Grip):
50’s x 12 (3 Sets)


Single Arm Supinated Pulldown:
42.5 (Each Hand) x 10 (3 Sets)


Close Low Row:
100 x 8 (3 Sets) w/ 5 Second Negatives


Assisted Chins:
BW x 10 (5 Sets)
**30 second rest between sets **


A1: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)



Post-Workout:
Haagen Dazs Honey Salted Caramel Almond

[The Solution]

Mesocycle #9
Week 2 Day 1




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)


Rack Pulls (Deadstop):
225 x 6
315 x 6
365 x 6
405 x 6


Supported Chest Rows (Neutral Grip):
2 Plates x 8 (4 Sets)


Lat-Pulldown + IsoTension:
100 x 8 + 10 Second Iso tension (4 Sets)




Post-Workout:
Peanut Butter Cereal Milk Glazed Waffles

[The Solution]

Mesocycle #9
Week 2 Day 2




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Slight incline DB Bench:
95's x 10 (3 Sets)


Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8


Smith Incline Bench:
4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12




HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)


DB Side Laterals:
25's x 10 (5 Sets)
** 90 Seconds Rest **


Rear Delt Destroyer
10's x 60 --> 8's x 30 --> 5's x 10


Post-Workout:
Pulled Pork with Choc PB Glazed & Reese Stuffed Sweet Potato

[The Solution]

Mesocycle #9
Week 2 Day 3




Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Lying Leg Curl:
170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension


V-Squat: (3:1:1:1)
130 x 8
170 x 8
200 x 8
220 x 8
280 x 8




Leg Extension (1:3:1:1)
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 10
60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials


DB Stiff Leg Deadlifts:
120's x 10 (4 Sets)




Post-Workout:
Peanut Butter Cereal Milk Cinnamon French Toast Pancakes:

[The Solution]

Mesocycle #9
Week 2 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Single Arm Pushdowns:
30 x 12 (3 Sets)


Single Arm Overhead Extensions:
30 x 10 (3 Sets)


Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)


EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)


Incline Concentration Curl:
25's x 10 (4 Sets)


EZ Bar Preacher Curl:
80 x 10 (4 Sets)


Post-Workout:
Indian Chicken Fried Rice + Poached Egg