The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #10Week 2 Day 2Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsDecline DB Bench Press:80's x 1090's x 10100's x 8100's x 8 --> 80's x 8 --> 60's x 10Smith Incline Bench Press:25/Side x 102-25/Side x 103-25/Side x 124-25/Side x 8HS Machine Press:4 Plates/Side x 6 (2 Sets)HS Dip Machine:3 Plates/Side x Failure (2 Sets)HS Rear Delt Raise:70 x 30 (2 Sets)DB Shoulder Laterals:20's x 1025's x 830's x 8Single Hand Pushdowns60 Each Hand x 12 (2 Sets)DB Skullcrusher:40's x 10 (2 Sets)Post-Workout:Sweet & Sour Chicken Stirfry

[The Solution]

Mesocycle #10Week 2 Day 3Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)All Rep Tempo's are 2:1:2:2Rest Times are 90 SecondsWide Grip Pulldown:110 x 12 (3 Sets)BW ChinsBW x Failure (3 Sets)Facepulls to Mid Back140 x 12 (2 Sets)Chest Supported Row:3-45 Plates x 8 (3 Sets)HyperExtensions:BW x Failure (2 Sets)EZ Bar Curl75 x 15 (2 Sets)BB Curl (4:1:1:1)65 x 8 (2 Sets)Post-Workout:Frosted Layered Protein Birthday Cake

[The Solution]

Mesocycle #10
Week 2 Day 4


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






Slight Incline DB Bench:
100's x 8 (3 Sets)


Push-Ups:
BW x Failure (3 Sets)


HS Pec Fly:
140 x 10 + 15 seconds Iso-Tension (2 Sets)


A1: DB Rear Delt Flies
2 Sets of 25
A2: Smith Shoulder Press
2 Sets of 10-12


Dual Handle Pushdown:
120 x 12 (2 Sets)


Overhead Tricep Cable Extension
30's x 12 (2 Sets)


Post-Workout:
Strawberry & Banana Protein Pancakes

[The Solution]

Mesocycle #10
Week 2 Day 5


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


Lying Leg Curl:
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials + 30 Second Iso-Hold






HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 8 (2 Sets)


Leg Press Drop Set:
5 Plates/Side x 5
6 Plates/Side x 5
7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20






Smith Squat:
225 x 15 + 8 + 5 Rest Pause Set




Cable Pullthrough
80 x 10 (2 Sets)






Post-Workout:
Haagen Dazs Non-Dairy Mocha Chocolate Cookie

[CHILDOFGOD]

keep up the great work, young man

[Sexybeast777]

Feeling the strength, post pics of yourself too please (no homo)