The Hunger for Success: The Solution's Offseason

**hifrommike65** · 06-24-2017, 07:22 AM

You are making me hungry.

**The Solution** · 06-25-2017, 06:23 AM

Mesocycle #4
Week 2 Day 6

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

Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10

Post-Workout:
Bacon Egg & Cheese Sandwiches + Sweet Potatoes

**The Solution** · 06-27-2017, 06:13 AM

Mesocycle #4
Week 3 Day 1

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

Seated military press in smith machine:
185 x 6 (4 Sets)
Hammer strength machine Chest Press:
3 Plates/Side x 8 (4 Sets)
Dumbbell laterals;
20’s x 15
25’s x 12
30’s x 10
35’s x 8
Rear delts pec deck:
50 x 20 (4 Sets)
Incline bench press on smith:
185 x 4 (6 Sets)
Peck deck flyes:
100 x 20 (4 Sets)
Rope crunches:
100 x 8 (4 Sets)

Post-Workout:
Pretzel Crusted Chicken Strifry

**The Solution** · 06-28-2017, 06:27 AM

Mesocycle #4
Week 3 Day 2

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

Cable Pulldown:
70 x 15, 85 x 12, 100 x 10, 120 x 8
Underhand rows smith:
3-25 Plates x 6 (4 Sets)
Cable rows with narrow neutral grip:
85 x 15, 100 x 12, 120 x 10, 140 x 8
Cable Pullovers:
35 x 15 (4 Sets)
EZ Curl Narrow Grip Bicep Curls:
25/Side x 6 (4 Sets)
Machine Hammer Strength Curls:
20 x 15, 25 x 12, 30 x 10, 35 x 8
Close Grip Smith Tricep Press:
225 x 6 (4 Sets)
Tricep press downs cable:
140 x 10 (4 Sets)

Post-Workout:
Healthy Cinnamon Rolls

**The Solution** · 06-29-2017, 06:27 AM

Mesocycle #4
Week 3 Day 3

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

Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)

Post-Workout:
Sunny Side up Burger's with Peanut Butter Glazed Sweet Potatoes

**The Solution** · 06-30-2017, 06:07 AM

Mesocycle #4
Week 3 Day 4

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

DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)

Post-Workout:
Cereal & Protein Shake

**The Solution** · 07-01-2017, 05:35 AM

Mesocycle #4
Week 3 Day 5

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

Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8

Post-Workout:
Peace Love & Little Donuts (Pittsburgh, PA):

**Curt James** · 07-01-2017, 02:36 PM

Originally Posted by The Solution

Coming here was a mistake. lol

<3 Donuts!

**The Solution** · 07-02-2017, 07:55 AM

Mesocycle #4
Week 3 Day 6

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

Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10

Post-Workout:
Protein Shake

**The Solution** · 07-04-2017, 06:08 AM

Mesocycle #4
Week 4 Day 1

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

Seated military press in smith machine:

185 x 6 (4 Sets)

Hammer strength machine Chest Press:

3 Plates/Side x 8 (4 Sets)

Dumbbell laterals;

20’s x 15

25’s x 12

30’s x 10

35’s x 8

Rear delts pec deck:

50 x 20 (4 Sets)

Incline bench press on smith:

185 x 4 (6 Sets)

Peck deck flyes:

100 x 20 (4 Sets)

Rope crunches:

100 x 8 (4 Sets)

Post-Workout:
4th of July Cake:

**The Solution** · 07-05-2017, 07:12 AM

Mesocycle #4
Week 4 Day 2

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

Cable Pulldown:
70 x 15, 85 x 12, 100 x 10, 120 x 8
Underhand rows smith:
3-25 Plates x 6 (4 Sets)
Cable rows with narrow neutral grip:
85 x 15, 100 x 12, 120 x 10, 140 x 8
Cable Pullovers:
35 x 15 (4 Sets)
EZ Curl Narrow Grip Bicep Curls:
25/Side x 6 (4 Sets)
Machine Hammer Strength Curls:
20 x 15, 25 x 12, 30 x 10, 35 x 8
Close Grip Smith Tricep Press:
225 x 6 (4 Sets)
Tricep press downs cable:
140 x 10 (4 Sets)

Post-Workout:
Homemade Burger & Fries

**The Solution** · 07-06-2017, 07:36 AM

Mesocycle #4
Week 4 Day 3

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

Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
3 Plates/Side x 4 (6 Sets)
Smith Stiff legged deads:
3-25 Plates x 8 (4 Sets)
Leg press:
7 Plates/Side x 20
8 Plates/Side x 15
9 Plates/Side x 12
10 Plates/Side x 10
Leg Extensions:
40 Each leg x 15 (4 Sets)
Lying leg curls:
140 x 8 (4 Sets)
Hip thrusters on Leg Curl:
40 x 15 (4 Sets)
A1: Seated calf machine: (4:2:2:4)
2 Plates x 8 (4 Sets)
A2: Toe raises off machine leg press:
BW x 20 (4 Sets)

Post-Workout:
Chicken Alfredo:

**The Solution** · 07-07-2017, 06:25 AM

Mesocycle #4
Week 4 Day 4

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

DB Bench Press:
110’s x 6 (4 Sets)
Cable Crossover:
20 (Each Hand) x 15
25(Each Hand) x 12
30 (Each Hand) x 10
35 (Each Hand) x 8
Hammer Strength Paused Shoulder press:
100 Each Hand x 6 (4 Sets)
EZ Bar Upright rows;
25/Side x 8 (4 Sets)
Machine laterals:
50 x 15, 60 x 12, 70 x 10, 75 x 8
Cable crosses for rear delts:
10 x 15, 10 x 12, 15 x 10, 15 x 8
Machine crunches with pin loaded weight
100 x 12 (4 Sets)

Post-Workout:

Chocolate Bread Pudding:

**The Solution** · 07-08-2017, 06:24 AM

Mesocycle #4
Week 4 Day 5

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

Hammer Strength Pulldown:
45 Plate + bands x 8 (4 Sets)
EZ Bar Overhand Rows:
2-25 Plates x 8 (4 Sets)
Pull ups:
BW X 10 (4 Sets)
Rope curls hammer grip:
50 x 10 (4 Sets)
Preacher curls:
25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
EZ Bar Tricep Extension on HS Chest Machine:
60 x 10 (4 Sets)
Overhead rope extensions;
35 x 15, 40 x 12, 45 x 10, 50 x 8

Post-Workout:
Tiramisu

**The Solution** · 07-09-2017, 07:30 AM

Mesocycle #4
Week 4 Day 6

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

Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10

Post-Workout:
Egg White Pancake Sandwiches: