The Hunger for Success: The Solution's Offseason

[jeffc1110]

Hey Bob I was curious, how do you make your frosting?

Sent from my PC36100 using Tapatalk 2

[The Solution]

Back


Pull-Ups:
30 Reps over 3 Sets with Various Grips


Deadstop Dumbbell Rows (Deload on ground every rep):
55's x 10
65's x 10
85's x 10 (4 Sets)


Stretchers: (as seen in video):


http://www.youtube.com/watch?v=-hWBCW8V_U0



2 Warm-Ups
110 x 12 (4 Sets)


Dumbell pullovers -
40 x 15
50's x 12
60's x 12 (4 Sets)

Cambered Bar Rows: (as Seen in video)



http://www.youtube.com/watch?v=nkYbRj0KWfg


1-Warm up
1 Plate/Side x 10 (4 Sets)


Meadows Row: (Plate Loaded) *Deload Each Rep*
1 Plate x 15 (4 Sets)



http://www.youtube.com/watch?v=NMONO_cTI-Q


Post-Workout:


Chocolate peanut butter Shamrock Shake Frosted Muffins

Is it March already?

Shamrock Shake Protein Powder (Trutein)

Hey Bob I was curious, how do you make your frosting?

Sent from my PC36100 using Tapatalk 2

Same as i make my protein pudding/sludge



http://www.youtube.com/watch?v=sluPG4euGIE

[D-NUTZ]

I still haven't been able to figure out those Meadow's Rows.

I much prefer the one arm barbell row movement.

I think those stretches are my favorite though.

[Hoss06]

Stretches are fun for me, because it's "new" to my movements when I do them.

[Hoss06]

Bob are u putting the MM dip, and pancake syrup with the sweet potatoes and banana all mashed up? Or just on top?

[The Solution]

I still haven't been able to figure out those Meadow's Rows.

I much prefer the one arm barbell row movement.

I think those stretches are my favorite though.

Bob are u putting the MM dip, and pancake syrup with the sweet potatoes and banana all mashed up? Or just on top?

I dont use MM Dip, i rarely use walden farm products, Mostly pancake syrup from time to time, and a touch of chocolate/carmel a few times a week. I like to limit them with the amount of sweetners and junk in them. Too much makes my stomach turn sideways.

[Hoss06]

Real syrup or PC syrup?

[The Solution]

Real syrup or PC syrup?

Walden Syrup, but again i dont use much if I use at all.

Maybe a TBSP or Two of Carmel/Chocolate a week and i go through a bottle of pancake syrup about once a month. Stuff just mess's with my stomach if using too much (Sweetners/gums in the products)

[Hoss06]

Too much gum screws with mine. I hear ya....I just never learn.

[lksurf2]

Yeah if I use tooooooo much WF at once it upsets my stomach big time...then you tell yourself ok never again....until the next time lol.

[The Solution]

Too much gum screws with mine. I hear ya....I just never learn.

Yeah if I use tooooooo much WF at once it upsets my stomach big time...then you tell yourself ok never again....until the next time lol.

Stuff is expensive as well. I can buy a couple pounds of beef instead of 4$ a bottle of a calorie free syrup. hence why i use like 1 tbsp tops

[Extreme One]

Screw the artificial sweetener crap. Give me real Maple Syrup all day long.

[The Solution]

Legs:


Pull-Ups:
30 Reps over 3 sets with various grips


Lying Hamstring Curl:
50 x 15
65 x 12
90 x 10
105 x 8, 6, 4 (Rest Pause) ---> 65 x 12


DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
100's x 8
110's x 8
120's x 8
130's x 8


Hack Squat: (2 Second Pause in Hole)
1 Plate/Side x 15
1 Plate + 25/Side x 12
2 Plates+10/Side x 10 (2 Sets)


+10 Pounds
*1 set feet together, one set feet shoulder width


Squat: *Beltless*
2 Warm Ups
315 x 3 (2 Sets)


Was what i did 6-7 weeks out, so i am getting my strength back well


Smith Split Squat:
155 x 12 (2 Sets)


Leg Press Calf Raise
4 Plates x 10 (3 Sets) *10 Second Holds at top* and 2 second pause at bottom


Post-Workout:


Deep Dish Chili Lasagna:











Off to pittsburgh for the weekend to attend the NPC Elite Physique Show and to support the members of our gym competing in it (around a dozen) not to mention my workout partner MattyH7688 who posts on various boards. Going to be a great time, bunch of good eats, and hope to see some of the gym members bring home some hardware for their hard work.

Screw the artificial sweetener crap. Give me real Maple Syrup all day long.

Believe me i dont pass it up on cheat meals

[The Solution]

Arms + Shoulders (Weak Point)


@ Urban Active in Pitsburgh, PA


30 Pull-Ups over various sets


Rope Extensions: (1 second pause at bottom)
2 Warm-Ups
150 x 12
160 x 10
170 x 8


+10 Pounds


Cross Body Hammer Curls:
2 Warm-Ups
40's x 10 (4 Sets)


Hammer Strength Standing Dip machine -
3 Plates/Side +25 x 8 + 5 Slow Negatives (3 Sets)


+25 Pounds


Seated Dumbell Curls w/ a 3 second negative
25's x 10 (4 Sets)


+5 Pounds


L-Extension: (Basically 1 arm skull crusher across your body)
30's x 12 (3 Sets)


+5 Pounds


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



Incline Concentration Curls - (Face down on incline bench):
20's x 12 (3 Sets) + Squeeze at top and 2 second negative


Shoulders:


Dumbbell 6-Ways:
15's x 10 (3 Sets)


http://www.youtube.com/watch?v=E-cCXkSi7IQ



Seated Military Smith Machine Press:
2 Plates/Side x 6 ---> 1 Plate + 25/Side x 6 --> 1 Plate x 15


Post-Workout:


Peanut Butter and Banana Blondies:

[Hoss06]

Gotta love those pauses!