The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 2 Day 4


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


Slight Incline DB Press: (3:1:1:1)
90's x 8 (2 Sets)
100's x 8


BB Bent-Over Rows: (1:1:1:1)
275 x 6 (3 Sets)


BB Bench Press: (2:1:1:1)
225 x 8 (3 Sets)


V Bar Pulldown: (1:1:1:1)
110 x 10 (3 Sets)


Smith Overhead Shoulder Press (1:1:1:1)
185 x 8 (3 Sets)


Hammer Strength Dips: (3:1:1:2)
3 Plates/Side x 10 (3 Sets)


EZ Bar Curls: (3:1:1:2)
80 x 10 (3 Sets)


Rope Crunches:
100 x 20 (5 Sets)


Post-Workout:


Meatball Sub + Steak Fries:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 2 Day 5


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


Calf Raise on Machine Leg Press: (5:2:1:1)
170 x 8 (4 Sets)


Barbell Squats:
315 x 6 (4 Sets)


DB Stiff Leg Deadlift (3:1:1:1)
100's x 6 (4 Sets)


Lying Leg Curl (2:1:1:1)
140 x 8 (4 Sets)


Hyperextension:
BW x 10 (3 Sets)


DB Goblet Squats: (3:1:1:1)
80 x 6 (3 Sets)


Post-Workout:


Sushi:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 3 Day 1


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


One Arm DB Rows: (1:1:1:1)
110's x 8 (3 Sets)


V Bar Pulldown (1:1:1:2)
120 x 8 (4 Sets)


Snatch Grip Rack Deadlift (just below knee): (1:1:1:1)
365 x 8 (3 Sets)


Standing Y DB Shoulder Raises: (1:1:1:1)
25's x 10 (3 Sets)


Reverse Pec Dec: (1:1:1:2)
40 x 25 (3 Sets)


V Bar Pressdown (2:1:1:1)
140 x 15 + 10 Second IsoTension (3 Sets)


A1:Calf Raise on Machine Leg Press
100 x 15 (4 Sets)


A2: Tibia Raises
BW x Failure (4 Sets)


Post-Workout:


Peanut Butter Fluff Cellucor Molten Chocolate Pancakes:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 3 Day 2


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


Lying Leg Curl: (3:1:1:1) tempo (RPE 9)
115 x 8 (4 Sets)


Leg Press: (1:1:1:1)
8 Plates/Side x 30 Seconds (3 Sets)


Smith Machine Front Squat: (2:1:1:1)
225 x 8 (3 Sets)


A1: Smith Machine SLDL:
3-25's x 12 (3 Sets)


A2: Box Step Ups: 8 steps per side per set
BW + 50lb Chains x 16 Steps (3 Sets)


Reverse Hack Squat Dropset:
2 Plates/Side x 10
1 Plate+25/Side x 10
1 Plate/Side x 15


Weight Ab Raise:
BW + 45lb Plate x 8 (4 Sets)


Post-Workout:


Jeni's Buttercup Pumpkin with Amaretti Cookies:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 3 Day 3


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


Slight Incline DB Press: (3:1:1:1)
90's x 8 (2 Sets)
100's x 8


BB Bent-Over Rows: (1:1:1:1)
275 x 6 (3 Sets)


BB Bench Press: (2:1:1:1)
245 x 8 (3 Sets)


V Bar Pulldown: (1:1:1:1)
115 x 10 (3 Sets)


Smith Overhead Shoulder Press (1:1:1:1)
185 x 8 (3 Sets)


Hammer Strength Dips: (3:1:1:2)
3 Plates/Side x 10 (3 Sets)


EZ Bar Curls: (3:1:1:2)
80 x 10 (3 Sets)


Rope Crunches:
100 x 20 (5 Sets)


Post-Workout:


Chicken Enchilada Bake:

[The Solution]

Cellucor Chocolate Chip Cookie Dough Cookie Bake


http://www.youtube.com/watch?v=Zc1FvGYgk1c

Recipe

Dry:
20g Oatmeal (Grinded into a powder)
20g Complete Pancake Mix
34g Cellucor Cor performance Whey (CCCD)
Dash Splenda
Dash Baking Powder
8g SF/FF Pudding Mix

Wet:
1 Egg White
50g Yogurt
Dash Water
Dash Vanilla Extract

Topping/Filling:
None



Directions

1) Pre-heat Oven to 350 degrees
2) Grind Oatmeal in a blender or magic bullet until it turns into a powder. Combine with rest of dry ingredients in a mixing bowl (Whey, Splenda, Baking Powder, SF/FF Pudding Mix, and Pancake Mix)
3) Crack Egg White, Add yogurt, water, and vanilla extract and use a whisk/hand mixer to make batter.
4) Use cooking spray to coat a skillet and dump the batter onto the skillet and throw in the oven for 8-10 minutes.
5) Cookie should rise and have a slight golden brown color to the top (you can use a toothpick to test if done in the center). If there is no liquid on the toothpick it is complete.
6) Allow to cool for 3-5 minutes before plating or transferring final product it will be very hot.
7) Enjoy!


Macros

For the Entire Cookie/Recipe:

Calories ~ 345
Protein ~ 35g
Carbs ~ 40g
Fat ~ 5g

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 3 Day 4


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


Calf Raise on Machine Leg Press: (5:2:1:1)
170 x 8 (4 Sets)


Barbell Squats:
325 x 6 (4 Sets)


DB Stiff Leg Deadlift (3:1:1:1)
100's x 6 (4 Sets)


Lying Leg Curl (2:1:1:1)
140 x 8 (4 Sets)


Hyperextension:
BW x 10 (3 Sets)


DB Goblet Squats: (3:1:1:1)
80 x 6 (3 Sets)


Post-Workout:


Philly Cheese Steaks:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 3 Day 5


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


One Arm DB Rows: (1:1:1:1)
110's x 8 (3 Sets)


V Bar Pulldown (1:1:1:2)
120 x 8 (4 Sets)


Snatch Grip Rack Deadlift (just below knee): (1:1:1:1)
365 x 8 (3 Sets)


Standing Y DB Shoulder Raises: (1:1:1:1)
25's x 10 (3 Sets)


Reverse Pec Dec: (1:1:1:2)
40 x 25 (3 Sets)


V Bar Pressdown (2:1:1:1)
140 x 15 + 10 Second IsoTension (3 Sets)


A1:Calf Raise on Machine Leg Press
100 x 15 (4 Sets)


A2: Tibia Raises
BW x Failure (4 Sets)


Post-Workout:


Pancakes + Whip Cream + Strawberries:

[Hoss06]

Still sitting at 160 or so?

[The Solution]

160-159

[The Solution]

Currently Sitting around 159-160

[Hoss06]

Small turtle shell is starting to show on the abdominal...still get free meals?

[The Solution]

Yup every week
had 5 cookies
cannoli
cupcake and cream filled coolie
donut
and dinner this week and only spiked 1.5 pounds already baselined

[The Solution]

Cellucor S’mores PB Glazed Low-Carb Pancakes


http://www.youtube.com/watch?v=1_3sEwwqyqE

Recipe

Dry:
50g Cor Performance Whey (S’mores)
8g SF/FF Pudding Mix
3g Splenda
3g Baking Powder
Dash Salt


Wet:
2 Egg Whites (Stiffened to a Firm Peak)
50g Yogurt
Dash Vanilla Extract

Topping/Filling:
25g PB Lean (MyOatmeal.com)
Walden Farm Syrup (optional)



Directions

1) Pre-Heat Skillet to a medium Heat

2) Combine all Dry ingredients in a mixing bowl (Whey, SF/FF Pudding Mix, Splenda, Baking Powder, and Salt) and set aside

3) Crack and separate 2 egg whites into a mixing bowl and stiffen to a firm peak with a hand mixer (for 3-5 minutes). Set aside when done and add yogurt + Vanilla extract to dry ingredients.

4) Take the stiffened egg whites and fold them from the outside to the center with a spatula until batter is formed.



5) When batter is formed use cooking spray to coat skillet, then drop a small amount onto the skillet to cook as a pancake. When batter starts to bubble flip over. Allow to cook for another minute until pancake is complete.

6) Repeat the process until all batter is used and all pancakes are cooked.

7) Take PB Lean in a small mixing cup and slowly add water until batter like consistency is formed and drizzle over the top of your pancakes for decoration.

8) Apply Syrup if desired. Enjoy!


Macros

For The Entire Batch:

Calories ~ 415
Protein ~ 50g
Carbs ~ 35g
Fat ~ 8g

[Curt James]

^^^ That looks delicious!