The Hunger for Success: The Solution's Offseason

[The Solution]

Congrats on the new low brother. Hows the lower back feeling?

Feeling MUCH Better, hence why my weight on the Rack Deads and DL's are not 100%, just trying to be safe and value my long term health.

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 3 Day 3


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




1A. Hammer V-Squat 2:1:2:1
160 x 12 (4 Sets)


1B. Leg Extension 2:2:2:1
50 Each Leg x 12 (4 Sets)


1C. Hack Squat 2:1:1:1
2 Plates/Side x 10 (4 Sets)


2A. Leg Press (wide stance) 1:1:1:1
5 Plates/Side x 20 (3 Sets)


2B. Hack Squat (Eccentric Focus) 5:1:1:1
1 Plate + 25/Side x 6 (3 Sets)


3. Seated Leg Curl (dropset) 1:2:1:1
100 x 12 --> 80 x 12 (2 Sets)


4A. Walking Chain Lunges 4:2:1:1
BW + 75 x 24 Steps (3 Sets)


4B. Hack Squat (Concentric Focus) 1:1:5:1
1 Plate + 25/Side x 12 (3 Sets)


5A. Seated Calf Raise 1:10:1:10
2 Plates x 3 (4 Sets)


5B. Donkey Calf Press 1:1:1:1
2 Plates/Side x 20 (4 Sets)


Post-Workout:


Jeni's Askinosie Milk Dark Chocolate, Buckeye State, and Brown Butter Almond Brittle Trio:

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 3 Day 4


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


1A. Wide Grip Barbell Row 1:1:2:2
205 x 10 (4 Sets)


1B. Close Grip Pulldown 2:2:2:1
100 x 15 (4 Sets)


1C. Low Row 1:2:1:2
120 x 10 (4 Sets)


2A. Pull Up 1:1:1:0
BW x 6 (3 Sets)


2B. Wide NG Pulldown 1:3:3:1
100 x 12 (3 Sets)


3. Corner T Bar Row (25lb Plates) (drop set) 1:2:1:1
5 Plates x 10 ---> 4 Plates x 10 (3 Sets)


4. Reverse Grip Pulldown 1:1:1:1
100 x 15 (3 Sets)


5A. Machine Flat Press 2:1:2:1
3 Plates/Side x 10 (4 Sets)


5B. HS Fly 1:1:1:1
100 x 15 (4 Sets)


5C. DB Press 2:2:2:1
70's x 8 (4 Sets)


6A. Incline Bench Press 1:1:1:1
135 x 12 (3 Sets)


6B. Low Cable Fly 1:3:1:1
30 Each Hand x 10 (4 Sets)


7. Wide Grip Dips 1:1:1:1
BW + 50 Chains x 10 (4 Sets)




Post-Workout:


Meatball Subs

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 3 Day 5


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


1A. Close Grip Bench 2:1:2:1
185 x 10 (4 Sets)


1B. Overhead Tricep Extension 3:1:3:1
40 x 15 (4 Sets)


1C. Machine Dips/Parallel Dips 1:3:1:1
3 Plates/Side x 10 (4 Sets)


2A. Hammer Curl 1:2:1:1
30's x 10 (3 Sets)


2B. Cable Supinated Single Arm Curl 1:2:2:1
10 Each Hand x 15 (3 Sets)


2C. Cable Curl 1:3:1:1
75 x 10 (3 Sets)


3A. Cable Pressdown 1:1:1:1
100 x 20 (3 Sets)


3B. Rope Pressdown 1:3:3:1
130 x 8 (3 Sets)


4A. DB Curl Supinated
20's x 12 (3 Sets)


4B. Preacher Curl Machine 1:3:3:1
30 Each Hand x 8 (3 Sets)






Post-Workout:


Cellucor Cor-Fetti Cake Bater Pancakes with a Cor Fetti Cake Batter Glaze and Whip Cream:

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 2


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


1A. Incline Barbell Press 2:1:2:1
195 x 8 (4 Sets)


1B. Cable Fly 1:1:1:1
100 x 12 (3 Sets)


1C. Incline Machine Press 2:2:2:1
60 x 8 (4 Sets)


2A. DB Bench Press 1:1:1:0
75's x 12 (3 Sets)


2B. Guillotine Smith Incline Bench Press 5:1:2:1
195 x 5 (3 Sets)


3. HS Decline Press (DropSet) 1:2:1:0
3 Plates x 10 ----> 2 Plates x 8 (3 Sets)

4A. DB Fly 2:2:2:1 -
50's x 10 ---> 40's x 10 (4 Sets)


4B. Weighted Chain Dips 1:1:1:0
BW + 75 x 8 (4 Sets)


5A. Seated Machine Shoulder Press 2:2:2:1
100 x 6 (4 Sets)


5B. DB Neutral Shoulder Press 1:1:1:1
45's x 20 (4 Sets)


6. Cable Lateral Raise (alternate arms) 1:1:1:1
10 x 12 (4 Sets)


7. Rope Pressdown 2:2:2:1
150 x 6 (3 Sets)


8. Dip machine 1:1:1:1
3 Plates/Side x 15 (3 Sets)


Post-Workout:


Strawberry Cheesecake Pancakes with a Strawberry Glaze and Strawberries with Whip Cream:

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 1


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


1A. Deadlift (sumo) 1:1:1:1
280 x 6 (4 Sets)


1B. Pull Up 1:2:1:2
BW X 8 (4 Sets)


1C. Rack Pull (mid Shin) 1:1:1:1
320 x 6 (4 Sets)


2A. WG Neutral Grip Pulldown 1:1:3:0
100 x 10 (3 Sets)


2B. 45 Degree CG Pull Down 1:3:3:1
100 x 6 (3 Sets)


3. Seated Low Row (drop set) 1:2:1:1
120 x 10 ----> 100 x 10 (3 Sets)


4. Wide Grip Bent Over Smith Row 1:1:2:1
3-25lb Plates x 10 (3 Sets)


5. DB Row (Alternate Hands 0 Rest) 1:1:1:2 -
75 x 6 (3 Sets)


6. Calf Raise Leg Press 1:3:1:3
6 Plates Side x 12 (5 Sets)


Post=Workout:


Strawberry Shortcake:





New Low 168.6

[data4]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 1


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


1A. Deadlift (sumo) 1:1:1:1
280 x 6 (4 Sets)


1B. Pull Up 1:2:1:2
BW X 8 (4 Sets)


1C. Rack Pull (mid Shin) 1:1:1:1
320 x 6 (4 Sets)


2A. WG Neutral Grip Pulldown 1:1:3:0
100 x 10 (3 Sets)


2B. 45 Degree CG Pull Down 1:3:3:1
100 x 6 (3 Sets)


3. Seated Low Row (drop set) 1:2:1:1
120 x 10 ----> 100 x 10 (3 Sets)


4. Wide Grip Bent Over Smith Row 1:1:2:1
3-25lb Plates x 10 (3 Sets)


5. DB Row (Alternate Hands 0 Rest) 1:1:1:2 -
75 x 6 (3 Sets)


6. Calf Raise Leg Press 1:3:1:3
6 Plates Side x 12 (5 Sets)


Post=Workout:


Strawberry Shortcake:





New Low 168.6

Glad to see the lows still coming. Almost time to switch gears

[The Solution]

Glad to see the lows still coming. Almost time to switch gears

Yes Sir, we are going to ride this out until i stall (prob 2-3 weeks) and reverse.
Eager to see what is next programming wise!

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 3


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




1A. Hammer V-Squat 2:1:2:1
160 x 12 (5 Sets)


1B. Leg Extension 2:2:2:1
50 Each Leg x 12 (5 Sets)


1C. Hack Squat 2:1:1:1
2 Plates/Side x 10 (5 Sets)


2A. Leg Press (wide stance) 1:1:1:1
5 Plates/Side x 20 (4 Sets)


2B. Hack Squat (Eccentric Focus) 5:1:1:1
1 Plate + 25/Side x 6 (4 Sets)


3. Seated Leg Curl (dropset) 1:2:1:1
100 x 12 --> 80 x 12 (2 Sets)


4A. Walking Chain Lunges 4:2:1:1
BW + 75 x 24 Steps (3 Sets)


4B. Hack Squat (Concentric Focus) 1:1:5:1
1 Plate + 25/Side x 12 (3 Sets)


5A. Seated Calf Raise 1:10:1:10
2 Plates x 3 (4 Sets)


5B. Donkey Calf Press 1:1:1:1
2 Plates/Side x 20 (4 Sets)


Post-Workout:


Ben & Jerry's Salted Caramel Core:





New Low 166.4 (-3.2 Since Monday)

[bushmaster]

Damn dropping fast. Should be almost ready for a great rebound. Doing anything differently when you start adding cals back?

[The Solution]

Damn dropping fast. Should be almost ready for a great rebound. Doing anything differently when you start adding cals back?

Prob not, just going to listen to jason/Austin.

a 120 kcal drop on monday lead to a huge woosh. Just guess i had to suffer a lot lower than normal to finally see it come off.

See what Jason says on Monday when i update.

[The Solution]

Inov8 Elite Performance
Mesocycle #11
Week 4 Day 4


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


1A. Wide Grip Barbell Row 1:1:2:2
205 x 10 (4 Sets)


1B. Close Grip Pulldown 2:2:2:1
100 x 15 (4 Sets)


1C. Low Row 1:2:1:2
120 x 10 (4 Sets)


2A. Pull Up 1:1:1:0
BW x 6 (3 Sets)


2B. Wide NG Pulldown 1:3:3:1
100 x 12 (3 Sets)


3. Corner T Bar Row (25lb Plates) (drop set) 1:2:1:1
5 Plates x 10 ---> 4 Plates x 10 (4 Sets)


4. Reverse Grip Pulldown 1:1:1:1
100 x 15 (3 Sets)


5A. Machine Flat Press 2:1:2:1
3 Plates/Side x 10 (4 Sets)


5B. HS Fly 1:1:1:1
100 x 15 (4 Sets)


5C. DB Press 2:2:2:1
70's x 8 (4 Sets)


6A. Incline Bench Press 1:1:1:1
135 x 12 (3 Sets)


6B. Low Cable Fly 1:3:1:1
30 Each Hand x 10 (4 Sets)


7. Wide Grip Dips 1:1:1:1
BW + 50 Chains x 10 (4 Sets)




Post-Workout:


Buffalo Cheeseburger with Sweet Potato Waffle Fries and a Peanut Butter Cinnamon Sugar Dipping sauce

[Extreme One]

Congrats on the new low! You have had a killer offseason thus far. I just had the B & J Salted Caramel Core a couple of weeks ago. What did you think? I liked it but it is not my favorite.

[Jordan Coburn]

Congrats on the new low buddy! Almost grow time!!

[D-NUTZ]

Congrats on the new low! You have had a killer offseason thus far. I just had the B & J Salted Caramel Core a couple of weeks ago. What did you think? I liked it but it is not my favorite.

Same here and I think I liked it lol. It was amazing for the first few bites, but then I slowly got more and more tired of it....but still was pretty good. Just not something I could eat a whole pint of (which is probably a good thing lol).


Nice work Bob. Your consistency is something to be admired.