The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #1
Week 4 Day 4


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


Leg Extensions:
30 Each Leg x 15
35 Each Leg x 12
40 Each Leg x Failure (1 Set)


Leg Press:
6 Plates / Side x 15 (1 Set)
6 Plates / Side x 12 (1 Set)
6 Plates / Side x Failure (1 Set)


Hack squats:
2 Plates/Side x 12
2 Plates/Side x Failure


Smith SLDL:
2 Plates/Side x 15
2 Plates/Side x 12
3 Plates/Side x Failure (1 Set)


Lying Hamstring Curls:
100 x 12 (1 Set)
100 x Failure (1 Set)


Calves


Standing Calf raises:
135 x 25 (2 Sets)


Seated Calf Raises:
1 Plate x 25 (2 Sets)


Hip Thrusters on Leg Curl:
40 x 12 (1 Set)
40 x Failure (1 Set)


Post-Workout:
Steak, Twice Baked Potato & Asparagus

[The Solution]

Mesocycle #2
Week 1 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:
135 x 6 (4 Sets)


Hammer strength machine press:
3 Plates/Side x 8 (4 Sets)


Dumbbell laterals;
20's x 15
25's x 12
25's x 10
25's x 8


Rear delts pec deck:
50 x 20 (4 Sets)


Hammer strength chest press incline:
135 x 6 (4 Sets)


Peck deck flyes:
80 x 20 (4 Sets)


Post-Workout:
Spicy CHicken and Potato Stirfry

[The Solution]

Mesocycle #2
Week 1 Day 2


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


Underhand rows smith:
3-25's x 6 (4 Sets)


Deadlifts from ground:
275 x 8 (4 Sets)


Cable rows with narrow neutral grip:
70 x 15
80 x 12
90 x 10
100 x 8


Cable Pull downs:
70 x 15
80 x 12
90 x 10
100 x 8


Standing ez curl bar narrow grip:
25 Each Side x 6 (4 Sets)


Machine curls:
30 Each Hand x 15
30 Each Hand x 12
30 Each Hand x 10
30 Each Hand x 8


Tricep press downs cable:
135 x 6 (4 Sets)


Tricep French press:
100 x 15
100 x 12
100 x 10
100 x 8


Post-Workout:
HD Pralines and Cream

[The Solution]

Mesocycle #2
Week 1 Day 3


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


Hack Squats;
2 Plates/Side x 6 (4 Sets)


Stiff legged deads:
225 x 8 (4 Sets)


Leg press:
4 Plates/Side x 20
5 Plates/Side x 15
6 Plates/Side x 12
6 Plates/Side x 10


Leg Extensions:
40 Each Leg x 15 (4 Sets)


Lying leg curls:
110 x 8 (4 Sets)


Machine Glute kickbacks;
30 x 8 (4 Sets)


Seated calf machine:
2 Plates x 8 (4 Sets)


Toe raises off machine leg press:
4 Plates x 20 (4 Sets)


Post-Workout
Protein Ice Cream & Cereal:

[The Solution]

Mesocycle #2
Week 1 Day 4


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


Dumbbell press:
100's x 6 (4 Sets)


EZ Bar Upright rows;
70 x 8 (4 Sets)


Machine laterals:
40 x 15
50 x 12
50 x 10
60 x 8


Cable crosses for rear delts;
10 Each Hand x 15
10 Each Hand x 12
15 Each Hand x 10
15 Each Hand x 8


Flat bench under smith:
225 x 6 (4 Sets)


A1: HS Machine press
2 Plates x 15
2 Plates + 10 x 12
2 Plates + 25 x 10
2 Plates + 25 x 8


A2: Pec Dec
80 x 15
90 x 12
100 x 10
110 x 8


Post-Workout:
protein loaf, sweet potato, sludge, and burger + Cheese

[The Solution]

Mesocycle #2
Week 1 Day 5


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


Smith machine rows overhand grip:
3-25lb Plates x 6 (4 Sets)


T bar rows:
4-25's x 8 (4 Sets)


Pull ups:
BW x 8 (4 Sets)


Machine pull overs:
30 x 20
35 x 15
40 x 12
45 x 10


Rope curls hammer grip:
50 x 6 (4 Sets)


Preacher curls:
25lb Plate x 15
35lb Plate x 12
45lb Plate x 10
45lb Plate + 10 x 8


Tricep machine dips;
3 Plates/Side x 6 (4 Sets)


Overhead rope extensions;
35 x 15
40 x 12
40 x 10
45 x 8


Post-Workout:


Ham & Cheese Sandwiches + SP Fries

[The Solution]

Mesocycle #2
Week 1 Day 6


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


Leg press:
7 Plates/Side x 6 (4 Sets)


Stiff legged deads;
225 x 8 (4 Sets)


Bulgarian split squats on smith:
95 x 20
105 x 15
115 x 12
135 x 10




A1: Leg extension
40 Each Leg x 15 (2 Sets)


A2: Seated leg curls super set:
90 x 15 (2 Sets)


Glute thrusters laying under the lying leg curl pad and thrust up:
30 x 20 (4 Sets)


Toe raises under smith bar
135 x 20 (4 Sets)


Seated calf raises:
2 Plates x 10 (4 Sets)


Post-Workout:
Egg, PB, and Banana Open Face omelette

[The Solution]

Mesocycle #2
Week 2 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:
135 x 6 (4 Sets)


Hammer strength machine press:
3 Plates/Side x 8 (4 Sets)


Dumbbell laterals;
20's x 15
25's x 12
25's x 10
25's x 8


Rear delts pec deck:
50 x 20 (4 Sets)


Hammer strength chest press incline:
135 x 6 (4 Sets)


Peck deck flyes:
80 x 20 (4 Sets)


Post-Workout:
Coldstone Peanut Butter Cup Perfection

[The Solution]

Mesocycle #2
Week 2 Day 2


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


Underhand rows smith:
3-25's x 6 (4 Sets)


Deadlifts from ground:
275 x 8 (4 Sets)


Cable rows with narrow neutral grip:
70 x 15
80 x 12
90 x 10
100 x 8


Cable Pull downs:
70 x 15
80 x 12
90 x 10
100 x 8


Standing ez curl bar narrow grip:
25 Each Side x 6 (4 Sets)


Machine curls:
30 Each Hand x 15
30 Each Hand x 12
30 Each Hand x 10
30 Each Hand x 8


Tricep press downs cable:
135 x 6 (4 Sets)


Tricep French press:
100 x 15
100 x 12
100 x 10
100 x 8


Post-Workout:
Chinese General Tso Stirfry & Eggrolls

[The Solution]

Mesocycle #2
Week 2 Day 3


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


Hack Squats;
2 Plates/Side x 6 (4 Sets)


Stiff legged deads:
225 x 8 (4 Sets)


Leg press:
4 Plates/Side x 20
5 Plates/Side x 15
6 Plates/Side x 12
6 Plates/Side x 10


Leg Extensions:
40 Each Leg x 15 (4 Sets)


Lying leg curls:
110 x 8 (4 Sets)


Machine Glute kickbacks;
30 x 8 (4 Sets)


Seated calf machine:
2 Plates x 8 (4 Sets)


Toe raises off machine leg press:
4 Plates x 20 (4 Sets)


Post-Workout
Rice Pudding with Strawberries

[The Solution]

Mesocycle #2
Week 2 Day 4

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

Dumbbell press:
100's x 6 (4 Sets)

EZ Bar Upright rows;
70 x 8 (4 Sets)

Machine laterals:
40 x 15
50 x 12
50 x 10
60 x 8

Cable crosses for rear delts;
10 Each Hand x 15
10 Each Hand x 12
15 Each Hand x 10
15 Each Hand x 8

Flat bench under smith:
225 x 6 (4 Sets)

A1: HS Machine press
2 Plates x 15
2 Plates + 10 x 12
2 Plates + 25 x 10
2 Plates + 25 x 8

A2: Pec Dec
80 x 15
90 x 12
100 x 10
110 x 8

Post-Workout:
Rice Pudding, Potatoes, and Sludge

[The Solution]

Mesocycle #2
Week 2 Day 5


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


Smith machine rows overhand grip:
3-25lb Plates x 6 (4 Sets)


T bar rows:
4-25's x 8 (4 Sets)


Pull ups:
BW x 8 (4 Sets)


Machine pull overs:
30 x 20
35 x 15
40 x 12
45 x 10


Rope curls hammer grip:
50 x 6 (4 Sets)


Preacher curls:
25lb Plate x 15
35lb Plate x 12
45lb Plate x 10
45lb Plate + 10 x 8


Tricep machine dips;
3 Plates/Side x 6 (4 Sets)


Overhead rope extensions;
35 x 15
40 x 12
40 x 10
45 x 8


Post-Workout:
Philly Cheesesteaks

[The Solution]

Mesocycle #2
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:
7 Plates/Side x 6 (4 Sets)


Stiff legged deads;
225 x 8 (4 Sets)


Bulgarian split squats on smith:
95 x 20
105 x 15
115 x 12
135 x 10




A1: Leg extension
40 Each Leg x 15 (2 Sets)


A2: Seated leg curls super set:
90 x 15 (2 Sets)


Glute thrusters laying under the lying leg curl pad and thrust up:
30 x 20 (4 Sets)


Toe raises under smith bar
135 x 20 (4 Sets)


Seated calf raises:
2 Plates x 10 (4 Sets)


Post-Workout:
Stuffed Peppers

[The Solution]

Mesocycle #2
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:
135 x 6 (4 Sets)


Hammer strength machine press:
3 Plates/Side x 8 (4 Sets)


Dumbbell laterals;
20's x 15
25's x 12
25's x 10
25's x 8


Rear delts pec deck:
50 x 20 (4 Sets)


Hammer strength chest press incline:
135 x 6 (4 Sets)


Peck deck flyes:
80 x 20 (4 Sets)


Post-Workout:
Chicken Parm

[The Solution]

Mesocycle #2
Week 3 Day 2


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


Underhand rows smith:
3-25's x 6 (4 Sets)


Deadlifts from ground:
275 x 8 (4 Sets)


Cable rows with narrow neutral grip:
70 x 15
80 x 12
90 x 10
100 x 8


Cable Pull downs:
70 x 15
80 x 12
90 x 10
100 x 8


Standing ez curl bar narrow grip:
25 Each Side x 6 (4 Sets)


Machine curls:
30 Each Hand x 15
30 Each Hand x 12
30 Each Hand x 10
30 Each Hand x 8


Tricep press downs cable:
135 x 6 (4 Sets)


Tricep French press:
100 x 15
100 x 12
100 x 10
100 x 8


Post-Workout:
Meatloaf, Chili, and Bread + Green Beans