The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #5
Week 1 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


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:
Cinnamon Toast Crunch Donuts

[The Solution]

Mesocycle #5
Week 1 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:
PB&J Layered Oreo Mugcake (Recipe coming soon)

[The Solution]

Mesocycle #5
Week 1 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 Slutty MdoughW

[The Solution]

Mesocycle #5
Week 1 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 Oreo Donuts

[The Solution]

Mesocycle #5
Week 1 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 Oreo Donuts

[The Solution]

Mesocycle #5
Week 1 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:
PB&J Pancakes

[The Solution]

Mesocycle #5
Week 1 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:
Mexican Chicken Chili

[The Solution]

Mesocycle #5
Week 1 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:
Krispy Kreme Eclipse Donuts

[The Solution]

Mesocycle #5
Week 2 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
375 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:
Marbled Protein Cupcakes

[The Solution]

Mesocycle #5
Week 1 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:
Graeter's Vanilla Malt Chocolate Chip

[The Solution]

Mesocycle #5
Week 2 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:
Fried Rice Stiryfry



Full workout posted on my Instagram Story (@Bkupinewski)

[The Solution]

Mesocycle #5
Week 2 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:
110’s x 10 (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:
Chicken Sandwich & Sweet Potato Tots

[Curt James]

(snip) Graeter's Vanilla Malt Chocolate Chip

Awesome!

[The Solution]

Mesocycle #5
Week 2 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:
Buffalo Chicken Mac & Cheese with sauteed Peppers/Onions

[The Solution]

Some pics from this morning prior to training