The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 1 Day 4


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


A1: Side Later Raises – (2:1:1:1)
15's x 15 (4 Sets)


A2: Front Lateral Raises – (2:1:1:1)
15's x 10 (4 Sets)


A3: HS Overhead Shoulder Press – (2:1:1:1)
80 x 8 (4 Sets)


A4:Bent Over Rear Delt Swings – (2:1:1:1)
10's x 15 (4 Sets)


Dip Machine or Bench Dips– (2:2:1:2)
3 Plates/Side x 10 (4 Sets)

Incline concentration curls – (3:2:1:2)
20's x 8 (4 Sets)

HS Single Arm Machine Tricep Ext – (2:1:1:1)
No Rest Between Arms
60 x 8 (6 Sets)


EZ Bar Preacher Curls – (3:1:1:1)
35 (Each Hand) x 8 (4 Sets)


Post-Workout:


Jeni's INTELLIGENTSIA BLACK CAT ESPRESSO

[The Solution]

Cellucor S’mores Chocolate Chip Glazed French Toast


http://www.youtube.com/watch?v=0OYY0CgR4us

Recipe

Dry:
½ Scoop Cor Performance S’mores Whey (15g)
Dash Splenda (3g)
Dash Baking Powder (3g)
4 Slices Chocolate Chip Bread (Pepperidge Farms)

Wet:
2 Egg Whites
½ Cup Almond Milk (114g)
Dash Vanilla Extract

Topping/Filling:
10g Cocoa Powder
16g PB Lean (MyOatmeal.com) Chocolate Hazelnut Flavor
Optional: Walden Farm or any other Syrup (Pancake/Chocolate)



Directions

1) Pre-heat a griddle on a medium heat to cook French toast.

2) Combine Wet Ingredients (Milk, egg whites, vanilla extract) into a magic bullet or blender. Add in the dry (Splenda, Whey, and Baking Powder) and mix for a minute until blended into a batter. Transfer batter to a shallow bowl.

3) Coat Griddle with cooking spray, then dip bread into batter and cook on griddle. Allow one side to cook at least 2 minutes until bread starts to rise, and then flip, allow to cook for another minute until completed and transfer to a plate.

4) Take Cocoa Powder + PB Lean in a small dish and add just enough water to make a thick glaze/batter to coat French toast. Drizzle across French toast and top with additional syrup (as desired). I would suggest Walden Farm or a lower caloric syrup to help cut back calories!

5) Enjoy!

Macros

For French Toast + Topping:

Calories ~ 590
Protein ~ 40g
Carbs ~ 80g
Fat ~ 13g

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 2 Day 1


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


Single Leg-Leg Curl (1:1:1:1) *No Rest Between Legs*
40 x 15 (3 Sets)
40 x 15 + 5 + 5 + 5 (Rest Pause)


Barbell Squat (2:1:1:1)
225 x 8
245 x 8
265 x 8
275 x 8
295 x 8
315 x 8


Lying Leg Curl (1:1:1:1)
90 x 20 --> 70 x 15 --> 60 x 20 Partials


A1: Smith Machine Front Squat (2:1:1:1)
155 x 10 (3 Sets)


A2: GHR (3:1:1:2)
BW x 8 (3 Sets)


B1: Adductor Machine (2:1:1:1)
150 x 12 (2 Sets)


B2: Wall Sits
BW x 30 Seconds (2 Sets)


Donkey Calf Raise: (3:1:3:1)
2 Plates/Side x 10 (5 Sets)


Post-Workout:


Chicken Alfredo

[data4]

Growing like a weed right now. Up, up and away

[lksurf2]

So what cardio/macro changes have you and Austin made over these past weeks?

[The Solution]

Not much at all honestly. we are still rolling strong
A major bump to start (which i stated) and just dropped a touch of cardio

LISS 2 x 30 Min
HIIT 2 x 6 Intervals

Macros around 2300-2400

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 2 Day 2


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


Slight Incline Bench DB Hex Press – (2:1:1:3)
60's x 8 (4 Sets)


Barbell Bench Press – (3:1:1:1)
285 x 6 (3 Sets)


Pec Dec – (1:1:1:1)
110 x 15 (3 Sets)


Stretch pushups –
BW x Failure (3 Sets)


Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)


HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)


Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)


Post-Workout:


Cellucor Cookies and Cream Cake with Frosting:

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 2 Day 3


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


Bent-Over Dumbell Rows – (1:1:1:1)
100's x 10 (4 Sets)


Low Pulley Mag Rows (1:2:1:2)
100 x 8 (5 Sets)


A1: Rope Pullovers – (1:1:1:1)
30 x 15 (4 Sets)


A2: Barbell shrugs – (2:1:2:1)
185 x 20 (4 Sets)


Hyperextension – (1:1:1:1)
BW x 12 (4 Sets)


Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)


Post-Workout:


4 Cheese Stuffed Chicken Breast with 2 Twice Baked Potatoes:

[The Solution]

Cellucor Chocolate Raspberry Truffle Oatmeal Whoopie Pie



http://www.youtube.com/watch?v=3jUnod1NK_k


Recipe


Dry:
20g MyOatmeal.com Oatmeal (1/4th Cup)
20g Complete Pancake Mix Extra Fluffy (1/2 Serving)
15g Cor Performance Whey Chocolate Raspberry Truffle (1/2 Scoop)
Dash Splenda
Dash Baking Powder


Wet:
1 Egg
50g Yogurt (3 Tablespoons)
Dash Vanilla Extract


Topping/Filling:
100g Yogurt (6 Tablespoons)
8g SF/FF Pudding Mix




Directions


Pre-Heat Oven to 350 degrees


Combine all Dry ingredients into a magic bullet or blender (oatmeal, pancake mix, whey, baking powder, Splenda) and then add in your wet (Egg + Yogurt + Vanilla Extract) Blend until batter is formed (it should be very thick).


Take two small cups or ramekins and coat with cooking spray. Transfer batter and even out batter before baking. Bake at least 8-10 minutes and check with a toothpick to make sure cookies are done.


Pull out of oven and allow cookies to cool on cooling rack for 3-5 minutes. Take a fork and poke edges and pop cookies onto a cutting board or plate.


In a separate bowl combine 8g SF/FF Pudding mix and 100g Yogurt (what is left in the small yogurt) and mix to make your cream filing for the whoopee pie.


Apply filling evenly to both cookies and sandwich together to finish off your Whoopie Pie! Consumer right away or store in fridge for a few days (as a nice portable snack)


Enjoy!




Macros


For Entire Recipe + Filling:


Calories ~ 375
Protein ~ 35g
Carbs ~ 45g
Fat ~ 7g

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 2 Day 4


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


A1: Side Later Raises – (2:1:1:1)
15's x 15 (4 Sets)


A2: Front Lateral Raises – (2:1:1:1)
15's x 10 (4 Sets)


A3: HS Overhead Shoulder Press – (2:1:1:1)
80 x 8 (4 Sets)


A4:Bent Over Rear Delt Swings – (2:1:1:1)
10's x 15 (4 Sets)


Dip Machine or Bench Dips– (2:2:1:2)
3 Plates/Side x 10 (4 Sets)


Incline concentration curls – (3:2:1:2)
20's x 8 (4 Sets)


HS Single Arm Machine Tricep Ext – (2:1:1:1)
No Rest Between Arms
60 x 8 (6 Sets)


EZ Bar Preacher Curls – (3:1:1:1)
35 (Each Hand) x 8 (4 Sets)


Post-Workout:


Banana Blondie Pancakes with a PB Lean Glaze and whip cream:

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 3 Day 1


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


Single Leg-Leg Curl (1:1:1:1) *No Rest Between Legs*
40 x 15 (3 Sets)
40 x 15 + 5 + 5 + 5 (Rest Pause)


Barbell Squat (2:1:1:1)
225 x 8
245 x 8
265 x 8
275 x 8
295 x 8
315 x 8


Lying Leg Curl (1:1:1:1)
90 x 20 --> 70 x 15 --> 60 x 20 Partials


A1: Smith Machine Front Squat (2:1:1:1)
155 x 10 (3 Sets)


A2: GHR (3:1:1:2)
BW x 8 (3 Sets)


B1: Adductor Machine (2:1:1:1)
150 x 12 (2 Sets)


B2: Wall Sits
BW x 30 Seconds (2 Sets)


Donkey Calf Raise: (3:1:3:1)
2 Plates/Side x 10 (5 Sets)


Post-Workout:


S'mores Blondies:

[The Solution]

Cellucor Peanut Butter Marshmallow PB Lean Lava Cake



http://www.youtube.com/watch?v=sv1hNXS80_Y


Recipe


Dry:
34g Cor Performance Whey Peanut Butter Marshmallow (1 Scoop)
40g Complete Pancake Mix Extra Fluffy (1 Serving)
8g SF / FF Jello Pudding Mix (1 Serving)
3g Splenda
3g Baking Powder
Dash Salt


Wet:


1 Egg
50g Greek Yogurt
Dash Vanilla Extract
Dash Water (as needed to make batter)


Topping/Filling:


20g PB Lean (MyOatmeal.com)




Directions


Combine All Dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, Baking Powder, Salt). Add Egg + Yogurt + Vanilla extract and stir. If batter is too thick add a touch of water.


Coat a Circular Tupperware container with cooking spray and transfer batter to Tupperware container. Microwave around 3.5 minutes on a medium power to prevent drying out of final product or overflow.


Remove from microwave, poke edges with fork, and flip onto a plate.


Take PB Lean in a small separate bowl and slowly add water to get a batter like consistency and set aside. Cut a hole in the top of the cake and pour the PB Lean mixture on top to form your “lava”


Enjoy!




Macros


For Entire Cake + PB Lava Filling:


Calories ~ 470
Protein ~ 40g
Carbs ~ 55g
Fat ~ 10g

[data4]

Everything is still climbing nicely. Pushing to get pretty lean with the cut paid off big time.

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 3 Day 2


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


Slight Incline Bench DB Hex Press – (2:1:1:3)
60's x 8 (4 Sets)


Barbell Bench Press – (3:1:1:1)
305 x 6 (3 Sets)


Pec Dec – (1:1:1:1)
110 x 15 (3 Sets)


Stretch pushups –
BW x Failure (3 Sets)


Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)


HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)


Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)


Post-Workout:


Jeni's Brown Butter Almond Brittle:

Everything is still climbing nicely. Pushing to get pretty lean with the cut paid off big time.

Just following orders
Actually down 2 pounds this week ??? lol

[The Solution]

Finally hit a lifetime goal of mine
315 x 5 on Bench Press
Weighing in around 166



http://www.youtube.com/watch?v=0nr1R1u9ATM