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  1. #3196
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Curt James View Post
    ^^^ That looks delicious!
    as do all my recipes
    2013 & 2014 RX Member of the Year
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  2. #3197
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 4 Day 1


    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:


    Corfetti Protein Pudding, Sugar Cookie Poptart, Sugar Cookie Toast Crunch, Cinnamon burst Cheerios


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  3. #3198
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    as do all my recipes
    BOOM!

    Confidence. :-)

  4. #3199
    Moderator Hoss06's Avatar
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    Timed leg presses are nasty!
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  5. #3200
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 4 Day 2


    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:


    Denali Extreme Moose Tracks (private select):


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  6. #3201
    OLYMPIAN The Solution's Avatar
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    Left : 154 @ Collegiate Nationals in 2012
    Right: 159 @ Today


    Trusting the process and trying to improve on the past:





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  7. #3202
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 4 Day 3


    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:


    Pretzel Crusted Chicken Tenders with a Cinnamon Sugar Sweet Potato Fries + Peanut Butter Brown Sugar Honey Dipping Sauce:


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  8. #3203
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Food porn!

    And 325 for four sets of six? Oh, yeeeeaah... you're the weak ginger.

    NOT!

  9. #3204
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    Inov8 Elite Performance
    Mesocycle #21
    Week 4 Day 4


    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:


    Cellucor Healthy Chocolate Chip Cookie Dough:


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  10. #3205
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 4 Day 5


    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:


    Chicken Parm:
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  11. #3206
    OLYMPIAN The Solution's Avatar
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    Cellucor Cor-Fetti Cake Batter Cupcakes


    http://www.youtube.com/watch?v=Ek14QpsElaw

    Recipe

    Dry:
    1 Scoop (34g) Cor Performance Whey (Cor-Fetti Cake Batter)
    80g Complete Pancake Mix (Extra Fluffy)
    8g SF/FF Pudding Mix
    Dash Salt
    1/4th Cup Splenda (6g)
    Dash Baking Powder

    Wet:
    1 Egg
    1 Egg White
    50g Greek Yogurt
    1/3 Cup Almond Milk (50g)
    Dash Vanilla Extract

    Topping/Filling:
    None



    Directions

    1) Pre-Heat Oven to 350 Degrees

    2) Combine all dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Splenda, Baking Powder, Salt, Complete Pancake Mix)

    3) Add wet ingredients into the dry and mix with a hand mixer, whisk, or stand up mixer until batter is formed.

    4) Line Muffin Pan with Linens and fill the linen half way with batter. Bake in oven for 10-12 minutes until golden brown consistency on top is formed.

    5) Pull out of oven and place on cooling rack for 5-10 minutes until cool. Plate and Serve!

    6) Enjoy!

    Macros

    For Entire Recipe:

    Calories ~ 550
    Protein ~ 45g
    Carbs ~ 70g
    Fat ~ 10g

    Each Cupcake (Assume 10 Made ):

    Calories ~ 55
    Protein ~ 4.5g
    Carbs ~ 7g
    Fat ~ 1g



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  12. #3207
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 5 Day 1


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


    Incline Bench Press:
    135 x 6
    185 x 6
    205 x 6
    225 x 6
    245 x 6

    Slight Decline DB Bench Press (2:1:1:1)
    100's x 6–(3 Sets)

    Pendlay Row: (1:1:1:1)
    135 x 6 (3 Sets)


    Low Pulley Cable Row:
    25 Each Hand x 8 (3 Sets)

    Overhead DB Shoulder Press (2:1:1:1)
    70's x 8 (4 Sets)


    Weighted Chain Dips: –
    BW + 75lb Chains x 10 (3 Sets)

    DB Hammer Curls:
    35's x 8 (4 Sets)




    Post-Workout:


    Crock Pot Buffalo Chicken Mac and Cheese:













    Austin has decided its time to switch gears.
    Cut has ended and he has added back in 50g of carbs and 5/10g of fat (WO/NON)
    Cardio has been dropped quite a bit (3-30 min LISS Sessions and 3x8 HIIT Intervals)


    Time to see how much size i can add after getting down to perhaps the best I have looked!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3208
    OLYMPIAN The Solution's Avatar
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    159 in both pictures separated by 3 years


    2013 & 2014 RX Member of the Year
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  14. #3209
    Moderator Hoss06's Avatar
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    Default The Hunger for Success: The Solution's Offseason

    Much, much, much better.
    A lot leaner, and legs even appear a tad fuller.
    Last edited by Hoss06; 06-02-2015 at 10:18 AM.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  15. #3210
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #21
    Week 5 Day 2


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


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


    Tear Drop Leg Extension (1:1:1:3)
    40 Each Leg x 8 (4 Sets)


    Leg Press: (1:1:1:1)
    7 Plates/Side x 35 Seconds (3 Sets)

    Barbell Squats (1:1:1:1)
    185 x 20 (3 Sets)

    Barbell Glute Bridge (1:1:1:2)
    275 x 10 (3 Sets)

    Lying Leg Curl (2:1:1:1)
    110 x 8 (3 Sets)


    Post-Workout:


    Cellucor Red Velvet Cream Cheese Roll-Ups:


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