The Hunger for Success: The Solution's Offseason

[The Solution]

Cellucor Strawberry Milkshake Chocolate PBLean Glazed Brownie


Recipe

Dry:
1.5 Servings Extra Fluffy Complete Pancake Mix (50g)
1 Scoop Cellucor Cor Performance Strawberry Milkshake Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)

Wet:
1 Whole Egg
3 Tablespoons Greek Yogurt (50g)

Topping/Filling:
1 Tablespoon Cocoa Powder 10g
1 Serving MyOatmeal.com PBLean (Peanut Butter Flavor) 10g




Directions

1. Mix All Dry ingredients into a bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, Baking Powder)
2. Add Egg and Yogurt and stir until batter like consistency is formed
3. Coat a square Tupperware container with cooking spray and transfer batter. Microwave on a medium power for 3.5-4 minutes
4. Remove from microwave and poke sides with a fork and flip onto a plate
5. In a small mixing dish combine MyOatmeal.com PBLean and Cocoa Powder, and add just enough water to make a thin consistency to glaze your finished protein brownie.
6. Enjoy!

Macros

For Entire Recipe + Glaze:

Calories ~ 550
Protein ~ 45g
Carbs ~ 60g
Fat ~ 12g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 5 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
240 x 8 + 4 + 4 + 4 (Rest Pause)


Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)


DB Row
70' x 8
80 x 8
100 x 10 + 6 + 4 (Rest Pause)


Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10


Single Arm Pulldown
25 Each Hand x 20 (3 Sets)


Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20


Narrow Grip EZ Bar Preacher Curl
70 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10


Post-Workout:


Peanut Butter Brownie,
Custard Filled Donut
Cinnamon Swirl PinWheel:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 5 Day 2


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


Incline Bench Press
135 x 5
185 x 5
225 x 5
235 x 8 + 6 + 4 + 2 (Rest Pause)


DB Flat Chest Press
90's x 10 (4 Sets)
100's x 12 --> 70's x 6 --> 50's x 8


HS Bench Press
3 Plates/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)


Cable Crossover
20 Each Hand x 20 (3 Sets)


EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)


DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10


DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch


Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15


Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)


Post-Workout:


Graeters Bourban Pecan Chocolate Chip:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 5 Day 3


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


Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)


RDL
235 x 10 (3 Sets)
235 x 8 --> 185 x 8 ---> 135 x 10


Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12


Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)


Post-Workout:


Open Face Breakfast Egg, bacon, and Cheese Sandwiches with Sweet Potato Tots:

[The Solution]

Cellucor S’mores Layered MugCake


Recipe


Dry:
1 Scoop Cellucor Cor Performance S’mores Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Baking Powder (3g)
Dash Splenda (3g)
1 Serving Extra Fluffy Complete Pancake Mix (40g)


Wet:
1 Egg White
3 TableSpoons Greek Yogurt (50g)


Topping/Filling:
1 Graham Cracker
2 Tablespoons Marshmallow Fluff (30g)
1 Serving Cocoa Powder (10g)
1 Serving MyOatmeal.com PB Lean (10g)




Directions


1. Combine All dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Baking Powder, Splenda, Pancake Mix), add in your egg white and yogurt and mix until batter consistency is formed.
2. Take a small circular Tupperware container and spray with cooking spray, transfer batter to Tupperware container and microwave on a medium powder for 3.5-4 minutes on a medium power.
3. When cake is complete, use a fork to poke the edges and flip onto a plate. Let it cool for 3-5 minutes and then cut the cake in half. Set aside.
4. In a small dish combine 10g of cocoa powder and 10g of PB lean. Apply small amounts of liquid until a thin glaze is formed with a spoon. Set aside
5. Microwave marshmallow fluff so it will soften up, apply to middle and top layer of cake.
6. Apply Chocolate Peanut Butter Glaze on top of marshmallow frosting, and finally add your graham cracker on top for decoration
7. Enjoy your cake and eat it too!




Macros


For Entire Cake + Toppings & Filling:


Calories ~ 600
Protein ~ 40g
Carbs ~ 90g
Fat ~ 8g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 5 Day 4


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


Below Knee Rack Pull
335 x 6 (4 Sets)
335 x 6 + 6 + 4 + 2 (Rest Pause)


Wide, Neutral Grip Lat Pulldown
110 x 8 (3 Sets)
110 x 8 + 7 + 5 (Rest Pause)


Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10


BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)


Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)


HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)


Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)


Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)


Post-Workout:


Cellucor Oreo Cookies and Cream Crumble:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 5 Day 5


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


Lying Leg Curl
110 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)


Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)


Leg Press Feet High (Hamstring Focus)
7 Plates/Side x 12 (3 Sets)
7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12


DB RDL
85's x 10 (3 Sets)
85's x 8 + 6 + 4 + 2 (Rest Pause)


Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10


Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)


Post-Workout:


Ben & Jerry's Save our Swirled:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 6 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
240 x 8 + 4 + 4 + 4 (Rest Pause)


Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)


DB Row
70' x 8
80 x 8
110 x 10 + 6 + 4 (Rest Pause)


Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10


Single Arm Pulldown
25 Each Hand x 20 (3 Sets)


Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20


Narrow Grip EZ Bar Preacher Curl
70 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10


Post-Workout:


Chicken & Rice Strifry:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 6 Day 3


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


Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)


RDL
235 x 10 (3 Sets)
235 x 8 --> 185 x 8 ---> 135 x 10


Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12


Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)


Post-Workout:


Thanksgiving Gains:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 6 Day 4


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


Below Knee Rack Pull
335 x 6 (4 Sets)
335 x 6 + 6 + 4 + 2 (Rest Pause)


Wide, Neutral Grip Lat Pulldown
110 x 8 (3 Sets)
110 x 8 + 7 + 5 (Rest Pause)


Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10


BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)


Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)


HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)


Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)


Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)


Post-Workout:


Taco's:

[The Solution]

Cellucor Peanut Butter Marshmallow Banana Bread


Recipe


Dry:


2 Servings Complete Pancake Mix (90g)
1 Scoop Cellucor Cor Performance Peanut Butter Marshmallow Whey (34g)
Dash Splenda (3g)
Dash Baking Powder (5g)
1 Serving SF/FF Pudding Mix (8g)
1 Serving PB Lean (Banana Bread Flavor) ((12g))


Wet:


1 Egg
1 Egg White
1/3 Cup Almond Milk (90g)
1 Small Banana (75g)


Topping/Filling:
None




Directions


1. Preheat oven to 350 degrees
2. Mix all dry ingredients into a mixing bowl (Whey, Pancake Mix, SF/FF Pudding Mix, Splenda, Baking Powder and PB Lean)
3. Add Wet ingredients one at a time (milk & eggs). Take a banana and cut it into pieces and then add last into the dry.
4. Use a hand mixer, hand blender, or stand up mixer to form batter.
5. Take small pyrex dishes or one large pyrex pan and coat with cooking spray. Transfer batter to small dishes/dish and put into the oven to bake
6. Bake 20-25 minutes and then pull out final product. Use a toothpick to see if any residue is left on the toothpick. If it is still wet on the inside add another 2-3 minutes. If toothpick has no residue they are done.
7. Place on cooling rack and allow cooling for 3-5 minutes. Take out of containers and allow them to finish cooling.
8. Enjoy!




Macros


For Entire Banana Bread Recipe:


Calories -- 700
Protein --50g
Carbs -- 100g
Fat -- 12g


Each Loaf (6 Loaves)
Calories ~ 115
Protein ~ 8g
Carbs ~ 16.5g
Fat ~ 2g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 6 Day 5


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


Lying Leg Curl
110 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)


Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)


Leg Press Feet High (Hamstring Focus)
7 Plates/Side x 12 (3 Sets)
7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12


DB RDL
85's x 10 (3 Sets)
85's x 8 + 6 + 4 + 2 (Rest Pause)


Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10


Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)


Post-Workout:


Pizza & Fries:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 7 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
250 x 8 + 4 + 4 + 4 (Rest Pause)


Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)


DB Row
70' x 8
80 x 8
110 x 10 + 6 + 4 (Rest Pause)


Reverse Grip Lat Pulldown
110 x 12 (3 Sets)
110 x 10 --> 70 x 10


Single Arm Pulldown
25 Each Hand x 20 (3 Sets)


Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20


Narrow Grip EZ Bar Preacher Curl
70 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10


Post-Workout:


Sludge Bowl

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 7 Day 2


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


Incline Bench Press
135 x 5
185 x 5
225 x 5
245 x 8 + 6 + 4 + 2 (Rest Pause)


DB Flat Chest Press
100's x 10 (4 Sets)
100's x 12 --> 70's x 6 --> 50's x 8


HS Bench Press
3 Plates +10/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)


Cable Crossover
20 Each Hand x 20 (3 Sets)


EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)


DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10


DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch


Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15


Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)


Post-Workout:


Chocolate Brownie:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 7 Day 3


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


Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press
8 Plates/Side x 8 (3 Sets)
8 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)


RDL
245 x 10 (3 Sets)
245 x 8 --> 185 x 8 ---> 135 x 10


Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12


Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)


Post-Workout:


Cream Filled Chocolate Cookie Sandwich
Ultimate Chocolate Peanut Butter Cupcake: