The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #10
Week 9 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


Dumbbell Row:
90's x 8 (4 Sets)


Chins:
BW x 10 (5 Sets)


Low Cable Rows:
120 x 10 (4 Sets)


Banded DB Pullover:
50 + Band x 10 (4 Sets)


Barbell Hyperextensions:
95 x 10 (4 Sets)


EZ Bar Preacher Curl: (3:1:1:1)
90 x 12 (4 Sets)


Cable Hammer Curl: (4:1:1:1)
75 x 10 (4 Sets)


Post-Workout:
Chocolate Pb2 Mug Cake

[The Solution]

Mesocycle #10
Week 9 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


Flat DB Bench:
90's x 8
100's x 8
110's x 8


Smith Incline Bench Press:
25/side x 10
2-25's/side x 10
3-25's/side x 10


HS Machine Press:
3 Plates/Side x 10,8,6 (Cluster Set)


HS Machine Fly:
140 x 10 (3 Sets)


A1: DB Side Laterals:
20's x 20 (4 Sets)


A2: HS Rear Delt Raises: (5:1:1:1)
80 x 8 (4 Sets)


B1: Single Handle Overhead Tricep Extensions:
40 Each Hand x 10 (4 Sets)


B2: Single Arm Tricep Pressdown:
40 Each Hand x 10 (4 Sets)


Post-Workout:
Chicken Parm

[The Solution]

Mesocycle #10
Week 9 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


Chin-Ups:
BW x Failure (4 Sets)


Machine T-Bar Row: (3:1:1:1)
3 Plates x 8 (4 Sets)


DB Pullover:
60 x 10 (4 Sets)


Single Arm Supinated Lat Pulldown:
35 Each Hand x 8 (4 Sets)


A1: Cable Reverse Curls:
75 x 15 (4 Sets)


A2: Cable Hammer Curls:
60 x 15 (4 Sets)


Post-Workout:
Salted Caramel Mug Cake:

[The Solution]

Mesocycle #10
Week 9 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


Smith Incline Bench Press:
25/side x 25
2-25's/Side x 20
3-25's/Side x 15
4-25's/Side x 10


A1: Incline HS Machine Press:
2 Plates/Side x 8 (4 Sets)


A2: Cable Crossover:
35 Each Hand x 10 (4 Sets)


B1: DB Bent Over Rear Delt Swings:
25's x 30 (4 Sets)


B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)


C1: Single Arm Tricep Pushdown:
35 Each Hand x 8 (4 Sets)


C2: Lying DB SkullCrusher:
35's x 10 (4 Sets)




Post-Workout:
Protein Waffles

[The Solution]

Mesocycle #10
Week 9 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


Lying Leg Curl:
170 x 8 (4 Sets)


Squat:
225 x 8
275 x 8
315 x 8 ----> 185 x 20


Leg Press:
5 Plates/Side x 8
6 Plates/Side x 8
7 Plates/Side x 8 ---> 3 Plates/Side x 20


Hammer Strength V-Squat: (3:1:1:1)
270 x 10 (3 Sets)


Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs


Post-Workout:
Clementine's Italian Butter Cookie

[The Solution]

Mesocycle #10
Week 10 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


Dumbbell Row:
90's x 10 (4 Sets)


Chins:
BW x 11 (5 Sets)


Low Cable Rows:
160 x 8 (4 Sets)


Banded DB Pullover:
50 + Band x 10 (4 Sets)


Barbell Hyperextensions:
95 x 10 (2 Sets)


EZ Bar Preacher Curl: (3:1:1:1)
90 x 8 + 2 Partials (4 Sets)


Cable Reverse Curl: (4:1:1:1)
75 x 10 (4 Sets)


Post-Workout:
White Chocolate Chip Macadamia Nut Cookies

[The Solution]

Mesocycle #10
Week 10 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


Flat DB Bench:
80's x 10
90's x 10
100's x 10


Smith Incline Bench Press:
25/side x 6
2-25's/side x 6
3-25's/side x 6
3-25's + 10/Side x 6


HS Incline Machine Press
2 Plates/Side x 10 (3 Sets)


Incline DB Fly
50's x 10 (3 Sets)


A1: DB Side Laterals:
20's x 20 (4 Sets)


A2: HS Rear Delt Raises: (5:1:1:1)
70 x 25 (4 Sets)


B1: Single Handle Overhead Tricep Extensions:
40 Each Hand x 10 (4 Sets)


B2: Single Arm Tricep Pressdown:
40 Each Hand x 10 (4 Sets)


Post-Workout:
Choc PB Protein Cake

[The Solution]

Mesocycle #10
Week 10 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


Underhand Low Row with EZ Bar:
100 x 12 (4 Sets)


Smith Row (3:1:1:1)
3-25's/Side x 8 (4 Sets)


DB Pullover:
60 x 10 (4 Sets)


FacePulls (3:1:1:1)
140 x 15 (4 Sets)


A1: Cable EZ Bar Curls:
75 x 10 (4 Sets)


A2: Cable Hammer Curls:
60 x 10 (4 Sets)


Post-Workout:
Protein Donuts:

[The Solution]

Mesocycle #10
Week 10 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


Smith Incline Bench Press:
25/side x 8
2-25's/Side x 8
3-25's/Side x 8
4-25's/Side x 8


A1: DB Flat Fly
50's x 8 (4 Sets)


A2: Cable Crossover:
35 Each Hand x 10 (4 Sets)


B1: DB Bent Over Rear Delt Swings:
35's x 15 (4 Sets)


B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)


C1: Single Arm Tricep Pushdown:
35 Each Hand x 8 (4 Sets)


C2: Close Grip Bench Press
185 x 10 (4 Sets)




Post-Workout:
English Muffins + Protein Powder + Cereal

[The Solution]

Mesocycle #10
Week 10 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


Lying Leg Curl:
140 x 15 (4 Sets)


Squat:
225 x 8
275 x 8
315 x 8
335 x 8


Leg Press:
5 Plates/Side x 10
6 Plates/Side x 10
7 Plates/Side x 10
8 Plates/Side x 10


Hammer Strength V-Squat 1.5's:
250 x 8 (3 Sets)


Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs


Post-Workout:
Ben & Jerry's Minter Wonderland

[The Solution]

Mesocycle #10
Week 11 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




Dumbbell Row:
90's x 12 (4 Sets)




Chins:
BW x 12 (5 Sets)




Low Cable Rows (Neutral Grip):
160 x 8 (4 Sets)




Banded DB Pullover:
50 + Band x 12 (4 Sets)




Barbell Hyperextensions:
95 x 10 (4 Sets)




EZ Bar Preacher Curl: (3:1:1:1)
90 x 8 + 2 Partials (4 Sets)




Cable Reverse Curl: (4:1:1:1)
75 x 10 (4 Sets)




Post-Workout:
Outright Bar

[The Solution]

Mesocycle #10
Week 11 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


Flat DB Bench:
80's x 12
90's x 12
100's x 12


Smith Incline Bench Press:
25/side x 8
2-25's/side x 8
3-25's/side x 8
3-25's + 10/Side x 8


HS Incline Machine Press
2 Plates/Side x 8 (3 Sets)


Incline DB Fly
50's x 10 (3 Sets)


A1: DB Side Laterals:
20's x 20 (4 Sets)


A2: HS Rear Delt Raises: (5:1:1:1)
70 x 25 (4 Sets)


B1: Single Handle Overhead Tricep Extensions:
40 Each Hand x 10 (4 Sets)


B2: Single Arm Tricep Pressdown:
40 Each Hand x 10 (4 Sets)


Post-Workout:
Outright Bar

[The Solution]

Mesocycle #10
Week 11 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


Underhand Low Row with EZ Bar:
100 x 12 (4 Sets)


Lat Pulldown
140 x 8 (4 Sets)


DB Pullover:
60 x 10 (4 Sets)


FacePulls (3:1:1:1)
140 x 15 (4 Sets)


A1: Cable EZ Bar Curls:
75 x 10 (4 Sets)


A2: Cable Hammer Curls:
60 x 10 (4 Sets)


Post-Workout:
Cereal & Whey

[The Solution]

Mesocycle #10
Week 11 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


Flat HS Bench Press:
3 Plates/Side x 12 (3 Sets)


A1: DB Flat Fly
50's x 8 (4 Sets)


A2: DB Twist Press
55's x 10 (4 Sets)


B1: DB Bent Over Rear Delt Swings:
35's x 15 (4 Sets)


B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)


C1: Rope Pressdown
40 x 25 (4 Sets)


C2: Close Grip Push-Ups:
3 Sets till Failure




Post-Workout:
Protein Cheesecake

[The Solution]

Mesocycle #10
Week 11 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


Lying Leg Curl:
140 x 15 (4 Sets)


Squat:
225 x 6
275 x 6
315 x 6
365 x 6


Leg Press:
5 Plates/Side x 30 (3 Sets)


Hammer Strength V-Squat 1.5's:
250 x 8 (2 Sets)


Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs


Post-Workout:
Handel's Chocolate Chip Cookie Dough