The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #5
Week 7 Day 6


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


Bodyweight Lunges:
2-3 Warm-Up Sets


A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8


B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10


Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8


Smith Reverse Lunge
135 x 12 (3 Sets)


C1: Adductor
C2: Abductor
3 Rounds of 12 Reps


Post-Workout:
Little G's Peanut Butter Buckeye

[The Solution]

Mesocycle #5
Week 8 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


Rack Deadlifts:
315 x 8
335 x 8
355 x 8


Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)


Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)


Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12


6 Way DB Raises
10’s x 12 (4 Sets)


Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20




Post-Workout:
Pumpkin Spice Protein Donut

[The Solution]

Mesocycle #5
Week 8 Day 2




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


Rest Times are 60 Seconds




Hammer Strength Decline Chest Press:


2 Plates/Side x 20


2 Plates + 25/Side x 15


3 Plates/Side x 12


3 Plates + 25/Side x 10




Incline Smith Bench:


185 x 4 (6 Sets)


**15 Seconds rest between sets ((Muscle Round)) **




Cable Crossover Bicep Curl (Stand between cable crossovers)


10 Each Hand x 20 (3 Sets)




Standing EZ Bar Curl


25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)




Tricep Pressdown:


130 x 15, 150 x 12, 170 x 10, 190 x 8




Overhead Tricep Extension:


110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)




Post-Workout:
Little G's Magic Bar

[The Solution]

Mesocycle #5
Week 8 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


T-Bar Row:
3-25’s x 20
4-25’s x 12
5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure


Single-Arm Seated Cable Row:
27.5 Each Hand x 12 (3 Sets)


Low Row with Mag Grip Attachment:
100 x 12 (3 Sets)


HS Shoulder Press
2 Plaets/Side x 8 (4 Sets)


A1: DB Laterals
15’s x 20, 15
20’s x 12, 10
A2: DB Front Laterals
15’s x 20, 15
20’s x 12, 10


Seated Calf Raise: (3:2:1:2)
1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)


Post-Workout:
Protein Bread Pudding

[hifrommike65]

The Solution, you are making me so hungry.

[The Solution]

Mesocycle #5
Week 8 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


Pec Deck:
80 x 20
100 x 15
120 x 12
140 x 10


DB Flat Bench Press:
100’s x 12 (4 Sets)


Low Cable Crossover Curl:
10 Each Hand x 20 (3 Sets)


Single Arm Preacher Curl:
20 Each Hand x 12 (3 Sets)


Tricep Rope Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8


Deadstop Skullcrushers:
35/side x 10 (4 Sets)
35/Side x Failure (1 Set)


Post-Workout:
Protein Ice Cream

[The Solution]

Mesocycle #5
Week 8 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


Back Hyperextension:
BW + Bands x 20 (3 Sets)


Mag Grip Lat Pulldown:
80 x 20
120 x 10 (3 Sets)


Assisted Pullup (3 Second Hold at Top)
BW x 10 (3 Sets)


Smith Machine Military Press
135 x 15 (4 Sets)


Lying Cable Upright Rows:
35 (each Hand) x 15 (4 sets)


Standing Calf Raise: (2:1:2:1)
135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)


Post-Workout:
Cereal & Whey

[The Solution]

Mesocycle #5
Week 8 Day 6


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds


Bodyweight Lunges:
2-3 Warm-Up Sets


A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8


B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10


Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8


Smith Reverse Lunge
135 x 12 (3 Sets)


C1: Adductor
C2: Abductor
3 Rounds of 12 Reps


Post-Workout:
Kung Pao Chicken & Rice:

[The Solution]

Mesocycle #6
Week 1 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)


Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)


Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)


Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)


HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)


EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)


Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)


Post-Workout:
Oats, Cereal, Whey, Berries & Rice Cakes

[The Solution]

Mesocycle #6
Week 1 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Squat
365 x 5 (4 Sets)


Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)


Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)


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


Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)


Post-Workout:
Little G's Chocolate Mint Cookie

[The Solution]

Mesocycle #6
Week 1 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Incline dumbbell bench press 3-4 8-12
90's x 10 (4 Sets)
1 arm suit case rows 3-4 8-12
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)


Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)


Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)


Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)


Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)


Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)


Post-Workout:
Whey + Cereal

[The Solution]

Mesocycle #6
Week 1 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


V-Squat Reverse Squat (hamstring focus)
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)


V squat machine (Facing Front)
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)


Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)


Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)


Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)


Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)


Post-Workout:
Whey, Yogurt, Berries & Chocolate Shavings:

[The Solution]

Mesocycle #6
Week 1 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Meadows Row
45 x 12 (4 Sets)


T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)


Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)


Bent over dumbbell rows (to mid back)
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)


Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)


Post-Workout:
Nestle Cinnamon Roll Cookies:

[The Solution]

Mesocycle #6
Week 2 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)


Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)


Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)


Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)


HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)


EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)


Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)


Post-Workout:
Protein Pancakes

[The Solution]

Mesocycle #6
Week 1 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Squat
365 x 5 (4 Sets)


Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)


Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)


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


Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)


Post-Workout:
Stuffed Peppers