The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 6 Day 4


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


3 sets of Pulls-Ups to failure


DB Bilateral Row:
40's x 8-10 Reps (3 Sets)
40's x Failure (1 Set)






Post-Workout:


Rice Pudding Loaded with Cereal + Pretzels:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 6 Day 5


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


Incline DB Bench Press:
100's x 5 (4 Sets)
110's x 9 (1 Set)


Pec Dips with Chains Around Neck:
BW + 75lbs Chains x 10 Reps (4 Sets)


Stretch Push-Up:
BW + Chains x Failure (2 sets)


Seated Rack Press:
95 x 8
105 x 8
135 x 8
145 x 8
155 x 8
175 x 8




Post-workout:


Donuts:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 7 Day 1


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


Dumbbell Squat: (2:1:2:1)
40 x 60 Second (3 sets)


Lying Leg Curl:
110 x 20 (1 Sets)


High Wide Stance Leg Press:
6 Plates/Side x 15 (2 Sets)


Cambered Bar Pause Squat: (1:2:1:2)
315 x 5 (5 Sets)


Post-workout:


Steak, Potatoes, and Veggies:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 7 Day 2


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


Chest Supported Pronated Machine Rows:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10


Single Arm Underhand Pulldowns
27.5 Each Hand x 12 (3 Sets)


Deadlift: (20 Second Rest)
225 x 5 (5 Sets)


Post-Workout:


Pumpkin Spice PB Lean Glazed Pancakes:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 7 Day 3


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


3 sets of Pulls-Ups to failure




Hammer Strength Shrugs
3 Plates/Side x 10 (3 Sets)


Cambared Bar Cable Curls: (3:1:1:1)
95 x 8 (3 sets)


EZ Bar Reverse Curls:
50 x 8 (5 Sets)
**10 Second Rest


V-Ups:
BW x Failure (3 Sets)


Weighted Crunch
BW + 40 x 10 (3 Sets)




Post-Workout:


Ben & Jerry's Strawberry Not So Shortcake.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 7 Day 4


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


Incline DB Bench Press:
100's x 5 (4 Sets)
110's x 9 (1 Set)


Pec Dips with Chains Around Neck:
BW + 100lbs Chains x 10 Reps (4 Sets)


Stretch Push-Up:
BW + Chains x Failure (2 sets)


Seated Rack Press:
95 x 8
105 x 8
135 x 8
145 x 8
155 x 8
175 x 8


Post-workout:


Chocolate Whoopie Pie:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 7 Day 5


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


Dumbbell Squat: (2:1:2:1)
40 x 60 Second (3 sets)


Lying Leg Curl:
110 x 20 (1 Sets)


High Wide Stance Leg Press:
6 Plates/Side x 15 (2 Sets)


Cambered bar Pause Squat: (1:2:1:2)
225 x 5 (5 Sets)


Post-workout:
Oreo, Peanut Butter, and Chocolate Filled Crossiant

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 8 Day 1


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




A1: DB Front Raise
20's x 10 (3 Sets)
A2: DB Side Lateral:
25's x 10 (3 Sets)
A3: DB Rear Delt DB Swings:
20's x 20 (3 Sets)


B1: Hammer Curls
35's x 10 (5 Sets)
B2:Overhead Rope Extension:
100 x 10 (5 Sets)


Post-Workout:


Pumpkin Roll:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 8 Day 2


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


3 sets of Pulls-Ups to failure


DB Bilateral Row:
40's x 8-10 Reps (3 Sets)
40's x Failure (1 Set)


Snatch Grip Rack Deadlift (below knee):
315 x 8 (4 Sets)
315 x 12 (1 Set)


Band Walks:
Bands around feet x 30 second walk (2 sets)






Post-Workout:


Stuffed Meatballs over rice:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 8 Day 3


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


Incline DB Bench Press:
100's x 5 (4 Sets)
100's x 9 (1 Set)


Pec Dips with Chains Around Neck:
BW + 75lbs Chains x 10 Reps (4 Sets)


Stretch Push-Up:
BW + Chains x Failure (2 sets)


Seated Rack Press:
95 x 8
105 x 8
135 x 8
145 x 8
155 x 8
175 x 8


Tricep Pressdown:
100 x 30 (2 Sets)


Close Grip Bench Press: (2:1:1:1)
185 x 12 (3 Sets)


A1: Bodyweight Calf Raise:
BW x 40 (3 Sets)


A2: Seated Calf Raise (4:1:1:1)
2 Plates x 12 (3 Sets)


Post-workout:


Cinnamon Roll:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 8 Day 4


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


Dumbbell Squat: (2:1:2:1)
40 x 60 Second (3 sets)


Lying Leg Curl:
110 x 20 (1 Sets)


High Wide Stance Leg Press:
6 Plates/Side x 15 (2 Sets)


Post-workout:
Primanti's Brothers:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 8 Day 5


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


Chest Supported Pronated Machine Rows:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10


Single Arm Underhand Pulldowns
27.5 Each Hand x 12 (3 Sets)


Deadlift: (20 Second Rest)
225 x 5 (5 Sets)




Post-Workout:


Gelato Fiasco Almond Butter Chocolate Chunk:

[Joshua H]

Good to see you over here logging and posting away bud. Not seen you "other places" lately. No worries. Their loss. Be following your training and food pics as always. Got my own log over in mens training journals. Time to get my ass back on stage and away from the platform for a bit. Love to have your inputs. You may see some of your own recipes on my log....stealing the good ones!

[The Solution]

Good to see you over here logging and posting away bud. Not seen you "other places" lately. No worries. Their loss. Be following your training and food pics as always. Got my own log over in mens training journals. Time to get my ass back on stage and away from the platform for a bit. Love to have your inputs. You may see some of your own recipes on my log....stealing the good ones!

No worry mate.. much less drama over here and people that are not brainwashed by idiots.! Good luck.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #28
Week 1 Day 1


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


HS Machine Chest Press:
3 Plates/Side x 15 (3 Sets)


Flat BB Bench :
275 x 5 (4 Sets)


Slight Incline DB Bench Paused:
70's x 12 (3 Sets)
70's x 15 (1 Set)




A1: Reverse Pec Dec:
50 x 20 (3 Sets)
A2: Machine Overhead Press:
60 Each Hand x 15 (3 Sets)
A3: Chest Supported Y Raise:
20's x 12 (3 Sets)


Single Arm Cable Side Lateral:
20's x 20 (2 Sets)


Side Lateral Partial Swing:
20's x 30 (2 Sets)


Rope Pressdown:
140 x 20 (3 Sets)


Smith Close Grip Pin Press:
185 x 5 (3 Sets)


Post-Workout:


Graeters Black Cherry Chocolate Chip: