The Hunger for Success: The Solution's Offseason

[Hoss06]

Happy early bday, Bob!

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Leg Press (narrow stance deep) 2:1:1:1
5 Plates/Side x 75 Seconds Timed (5 Sets)


Barbell Squat 3:1:1:1
225 x 10 ---> 185 x 10 ---> 135 x 10 (2 Sets)


Hack Squat (narrow stance) 1:1:4:1
2 Plates+10/Side x 10 (3 Sets)


A1: Single Leg Leg Press 2:1:1:1 -
100lb Plate/Side x 12 (3 Sets)


A2: Leg Extension 1:3:1:1
60 Each Leg x 12 (3 Sets)


Lying Leg Curl 1:5:5:1
110 x 5 + 10 Partials (3 Sets)


Lying Leg Curl Eccentric Focus 15:1:1:1
145 x 20 Seconds (2 sets)


DB Supinated Bicep Curl 1:3:3:1
30's x 8 (4 Sets)


Seated Calve Raise: 1:10:1:10
2 Plates x 3 (4 Sets)


Post-Workout:


Chocolate Truffle Coldstone Signature with Brownies, Snickers, Cookie Dough and Brownies:

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Barbell Bench Press 3:1:3:1
245 x 10 (5 Sets)


Incline DB Press 1:3:3:1
80's x 10 (3 Sets)


A1. HS Pec Fly: 1:2:2:1
125 x 8 (3 Sets)


B1. Incline Hammer Strength Machine X:2:1:1
55 Each Hand x 15 (3 Sets)


HS Lateral Raise (Accumulation Set) 1:2:2:1
65, 80, 95 x 10+5+5 (4 Sets)


A2. Machine Shoulder Press 1:3:3:1
1 Plate + 10/Side x 10 (3 Sets)


B2. Seated Face Pull 1:3:3:1
110 x 10 (3 Sets)


C2. Band Pull Aparts 1:3:1:1
Band x 15 (3 Sets)


Post-Workout:


Cellucor Cinnamon Swirl Cowboy Cookies:

[RichDC2]

Always grinding buddy, do you ever miss a workout or a meal?

I'm planning all your recepes to try out after my show, when my diets a little more loose! Thanks

[The Solution]

Almost never
try to plan in advance as best as possible

[The Solution]

Cellucor Molten Chocolate Smore's Oatmeal


https://www.youtube.com/watch?v=P7rBW0FbU2w

Recipe

Dry:

3/4 Cup of Oatmeal (60g) → I Used MyOatmeal Custom Blend
50g Molten Chocolate Cellucor Whey
8g SF/FF Pudding Mix
5g Cocoa Powder

1 Graham Cracker
15g Marshmallow’s

Directions


First add Oatmeal into a bowl and combine water in a 2:1 Ratio. So for 60g which is ¾ cup that would need 1.5 cups water. Mix and cook on a medium power for 10 minutes (I cook on a medium power to prevent over flowing and also make a thicker final product)

When Oatmeal is done cooking mix in Whey Protein, Cocoa Powder, and SF/FF Pudding Mix and Stir.

After everything is combined together top with Marshmallow’s and graham Cracker for display.

Enjoy!

Macros

Calories ~ 610
Fat ~ 10g
Carbs ~ 85g
Protein ~ 45g

[data4]

Almost never
try to plan in advance as best as possible

I second this. I communicate with Bob about his training several times per week and the dude is always on point. If something comes up that makes it very difficult to train he will go in at any hour of the day or even email me or text me and ask if there is some way we can modify the week to make it happen. I respect that quality in Bob.

[The Solution]

I second this. I communicate with Bob about his training several times per week and the dude is always on point. If something comes up that makes it very difficult to train he will go in at any hour of the day or even email me or text me and ask if there is some way we can modify the week to make it happen. I respect that quality in Bob.

You reap what you sow
You put in work you get results
you take days off, you miss meals and fuk up your diet dont expect results.

People can make excuses for i cant train
wake up 2 hours earlier, stop sleeping in, and fukin train.

I know we all work crazy schedules like rich, hoss , EO etc on here. but we all find time, we all make it work why? because we plan in advance.

[Hoss06]

Either your have excuses or results....I'm just fortunate with 2 kids (one almost 10mos old) I am able to work, train, spend time with the fam, etc...my wife knows how important training is to me, and always makes sure I get my time in to train...for her- she trains at work or in the AM before I get up for work.

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Dead Lift (Eccentric Focus) 3:1:1:1
255 x 10 (5 Sets)


Weighted Back Extensions: 3:1:3:1
BW + 10 x 12 (5 Sets)


A1. Incline T Bar Row 1:3:3:1
2 Plates + 10 x 5 (4 SetS)


B1. Wide Grip Seated Row 1:1:2:1
100 x 12 (4 Sets)


A2. V Bar Pulldown 1:3:3:1 -
105 x 10 (3 Sets)


B2. DB Shrug 1:3:3:1
90's x 10 (3 Sets)


Seated Single Arm Row (neutral grip) 1:2:1:1
30 Each Hand x 8 (3 Sets)


Standing Calf Raise 3:1:3:1
225 x 5 (10 Sets)




Post-Workout:


Double Bacon Jalapeno Stuffed Cheeseburger with Sweet Potato Fries:

Either your have excuses or results....I'm just fortunate with 2 kids (one almost 10mos old) I am able to work, train, spend time with the fam, etc...my wife knows how important training is to me, and always makes sure I get my time in to train...for her- she trains at work or in the AM before I get up for work.

Your first line says it all hoss
Excuses or results
Find the results, and make the time. Its not easy depending on the situation but it can be done.

[Provo82]

I second this. I communicate with Bob about his training several times per week and the dude is always on point. If something comes up that makes it very difficult to train he will go in at any hour of the day or even email me or text me and ask if there is some way we can modify the week to make it happen. I respect that quality in Bob.

i have always publicly said that one of bobs best attributes is consistency. now we can add resourceful to the list

[data4]

His downfall is that I cant rep any of you because he always beats me to it lol

[lastson]

You reap what you sow
You put in work you get results
you take days off, you miss meals and fuk up your diet dont expect results.

People can make excuses for i cant train
wake up 2 hours earlier, stop sleeping in, and fukin train.

I know we all work crazy schedules like rich, hoss , EO etc on here. but we all find time, we all make it work why? because we plan in advance.

I just gave up on training and decided to eat my way to being a shut in... I'll get a show on Life time and make millions

[data4]

I just gave up on training and decided to eat my way to being a shut in... I'll get a show on Life time and make millions

Sad truth. Im sure TLC would gladly give you your own show.

[lksurf2]

I just gave up on training and decided to eat my way to being a shut in... I'll get a show on Life time and make millions

nah.. if you wanna a show on life time you have to abuse your wife a bit more and make it seem like men are evil. Then your wife can meet with her friends and they conspire on how she needs to be a strong woman and leave you etc etc...you end up in prison and she is a strong single woman who doesn't need men.....I swear that is every preview I have seen for a lifetime show or movie