Page 176 of 312 FirstFirst ... 76126166174175176177178186226276 ... LastLast
Results 2,626 to 2,640 of 4675
  1. #2626
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 3 Day 4


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


    A1: Leg Ext –(3:1:2:3)
    40 Each leg x 8 (3 Sets)


    A2: Lying Leg Curls –(3:1:2:3)
    100 x 8 (3 Sets)


    Hip Adduction Machine – (2:2:2:2)
    120 x 12 (2 Sets)


    Dumbell Side Laterals – (1:1:1:1)
    25's x 10 (5 Sets)


    B1: Machine Shoulder Press – (2:1:1:2)
    100 (Each Hand) x 10 (5 Sets)


    B2: Reverse Pec Dec – (1:1:1:1)
    40 x 20 (5 Sets)


    C1: Donkey Calf Raise (1:3:1:3)
    4 Plates x 8 (4 Sets)


    C2: Standing Tabata Raises
    BW x 25 (4 Sets)


    Post-Workout


    Cookies and Cream French Toast:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #2627
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 3 Day 5


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


    Seated Incline DB Curls - (2:1:1:2 )
    25's x 8 (3 Sets)
    20's x 15 (1 Sets)


    V-Bar Pressdown – 3:1:3:3
    150 x 8 (4 Sets)


    A1: Machine Preacher Curl (1.5 Reps) ((1:1:1:1))
    45 x 8 (4 Sets)


    A2: Underhand Pressdown – (1:1:1:2)
    100 x 10 (4 Sets)


    Bench Dip Dropsets – (1:1:1:1)
    3 Plates x 15 ---> 2 Plates x 15 --> 1 Plate x 20 (3 Sets)


    EZ Bar Multi Angle Curls – (1:1:1:1)
    40 x 8 (Outer Grip)
    40 x 8 (Medium Grip)
    40 x 8 (Inner Grip)
    Repeat x3


    Post-Workout:


    Cookies and Cream Bread Pudding:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #2628
    OLYMPIAN data4's Avatar
    Join Date
    Jun 2010
    Location
    Delaware, Ohio
    Posts
    5,826
    Rep Power
    2147845

    Default

    Are you noticing any additional strength in this phase? I did cut the volume back but the intensity is a bit higher.
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  4. #2629
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Quote Originally Posted by data4 View Post
    Are you noticing any additional strength in this phase? I did cut the volume back but the intensity is a bit higher.
    Its only been 2 weeks since adding back in kcals but i slowly feel better mood/energy wise and sleep is getting better. After running that giant meso and not really focusing on strength wise its hard to know exactly where my strength is but it is rising and coming back from the cut.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #2630
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    My brother and his Wife!





    My brother having fun with the girls:





    Selfie of us all:





    Family Pic:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #2631
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 4 Day 1


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




    Seated Leg Curls (2:1:1:2)
    110 x 8 + 15 Partials (4 Sets)


    High Wide Stance Leg Press – (1:1:1:1)
    5 Plates/Side x 10 (4 Sets)


    A1: Front Squats – (1:1:1:1)
    200 x 8 (3 Sets)


    A2: Leg Press Feet Close –(1:1:1:1)
    5 Plates/Side x 8 (3 Sets)


    Dumbbell Stiff Legged Deads – (2:1:1:1)
    70's x 8 (Toes Pointed In)
    70's x 8 (Toes Pointed Forward)
    70's x 8 (Toes Pointed outward)
    2 Sets


    B1: Rope Crunches
    15 Reps (3 Sets)


    B2: Roman Chair Leg Raises
    15 Reps (3 Sets)


    C1: Seated Calf Raises – (2:2:1:2)
    2 Plates/Side x 8 (4 Sets)


    C2:Bodyweight Tibia Raises –
    BW x 25 (4 Sets)






    Post-Workout:


    Sam's Choice Coffee and Donuts:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #2632
    Team GAT Rep Extreme One's Avatar
    Join Date
    Jul 2009
    Location
    New Jersey
    Posts
    3,233
    Rep Power
    617966

    Default

    Looking forward to your usual productive rebound! How is that ice cream? I don't recall seeing that brand in my neck of the woods.

  8. #2633
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Quote Originally Posted by Extreme One View Post
    Looking forward to your usual productive rebound! How is that ice cream? I don't recall seeing that brand in my neck of the woods.
    Walmart
    The Glaze Swirl = Unreal

    So far we had a bump after the cut ended, and jason upped my kcals by 100 today after stalling out, so i am up about 1-1.5lbs in 2 weeks. and up 400 kcals.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #2634
    OLYMPIAN D-NUTZ's Avatar
    Join Date
    Jan 2010
    Location
    Ohio
    Posts
    3,507
    Rep Power
    340872

    Default

    Looks like a good time at the wedding brosef!

  10. #2635
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 4 Day 2


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


    Flat Dumbbell Bench – (1:1:1:1)
    90's x 15 (4 Sets)

    +5 Pounds


    Incline Smith Machine Bench – (2:2:1:2)
    185 x 8
    205 x 8
    230 x 8 (2 Sets)


    +5 Pounds


    Decline Bench Press: –(1:1:1:1)
    185 x 15
    225 x 12
    245 x 9
    275 x 6


    +20 Pounds


    Stretch pushups (1:1:1:1)
    3 Sets to Failure


    A1:Seated Overhead Rope Ext – (1:1:1:1)
    40 x 20 (3 Sets)

    A2: 6 Way Raises – (1:1;1:1)
    10's x 10 (3 Sets)


    Bent Over Rear Dumbbell Raises – (1:1:1:1)
    10's x 20 (3 Sets)


    Post-Workout:


    Meatball Omelet With Hasbrowns and Veggies:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #2636
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default




    Cellucor Chocolate Chip Cookie Dough Cupcakes


    http://www.youtube.com/watch?v=dVVSfLvxh34

    Recipe

    Dry:

    60g Low-Carb Dixie Diner Pancake Mix (8 Servings)
    40g Complete Pancake Mix
    30g Cellucor Chocolate Chip Cookie Dough Whey
    3g Splenda
    Baking Powder (5g)
    8g SF/FF Pudding Mix (Vanilla)

    Wet:

    2 Egg Whites (Stiffened to Firm Peak)
    1/2 Cup Milk (I used almond) Around 90g
    50g Greek Yogurt

    Frosting:

    20g Cellucor Molten Chocolate Whey
    100g Greek Yogurt
    30g Cream Cheese


    Directions:

    Combine all Dry (Whey, Pancake Mix, Baking Powder, SF/FF Pudding Mix, and Splenda)

    in a separate bowl mix the two egg whites and churn with a hand blender or stand up blender for 3-5 minutes on a high power until a stiff peak is formed.

    Combine Greek Yogurt + milk + Stiffened Egg Whites into dry and then fold the product until batter is formed.

    Pre-heat oven to 350 degrees and then spray with cooking spray to prevent sticking of the cupcakes.

    Transfer the mixture to the Muffin/Cupcake Pan and bake for 12 minutes, use a toothpick to check Muffins/Cupcakes if they are finished (it will come out with no residue on the toothpick)

    Allow to cool for 5-10 minutes

    Mix Frosting: Cream Cheese, Yogurts + Molten Chocolate Whey and transfer to a plastic bag and cut a small hole in the bottom corner. Use this to spread on top of muffins once they are cooled or else the final frosting will melt right off the cupcake (since they are not cooled).

    Put finished product in fridge to cool/set or eat right away!

    Macros:

    For The Cupcakes:

    Calories -- 635
    Protein – 60g
    Carbs -- 65g
    Fat -- 4g

    For The Frosting:

    Calories -- 635
    Protein – 28g
    Carbs -- 10g
    Fat -- 2g


    Everything:

    Calories -- 635
    Protein – 90g
    Carbs -- 75g
    Fat -- 6g




    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #2637
    OLYMPIAN data4's Avatar
    Join Date
    Jun 2010
    Location
    Delaware, Ohio
    Posts
    5,826
    Rep Power
    2147845

    Default

    Quote Originally Posted by The Solution View Post
    Walmart
    The Glaze Swirl = Unreal

    So far we had a bump after the cut ended, and jason upped my kcals by 100 today after stalling out, so i am up about 1-1.5lbs in 2 weeks. and up 400 kcals.
    Looking forward to seeing the training start adding some more fullness to you as well my friend.
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  13. #2638
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 4 Day 3


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


    Barbell Pendlay Row – 1:1:1:3
    155 x 8 (3 Sets)
    135 x 15 (1 Set)


    A1: Neutral Grip Pulldown – (2:2:1:2)
    125 x 6 (4 Sets)


    A2: Straight Bar Pullovers – (1:1:1:1)
    95 x 10 (4 Sets)


    Snatch Grip Rack Pulls – (2:1:1:2)
    295 x 6
    315 x 6
    335 x 6
    355 x 6
    375 x 6


    Weighted Back Extensions
    BW + 45 x 12 (2 Sets)


    B1: Decline Sit-Ups
    15 Reps (3 Sets)


    B2: Planks:
    30 Sec (3 Sets)


    Post-Workout:


    Shrimp Lo Mein:




    Quote Originally Posted by data4 View Post
    Looking forward to seeing the training start adding some more fullness to you as well my friend.
    Thats what we are going for brother.
    See how my back holds up on the next phase with some deadlifts thrown into the mix
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #2639
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 4 Day 4


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


    A1: Leg Ext –(3:1:2:3)
    40 Each leg x 8 (3 Sets)


    A2: Lying Leg Curls –(3:1:2:3)
    100 x 8 (3 Sets)


    Hip Adduction Machine – (2:2:2:2)
    120 x 12 (2 Sets)


    Dumbell Side Laterals – (1:1:1:1)
    25's x 10 (5 Sets)


    B1: Machine Shoulder Press – (2:1:1:2)
    100 (Each Hand) x 10 (5 Sets)


    B2: Reverse Pec Dec – (1:1:1:1)
    40 x 20 (5 Sets)


    C1: Donkey Calf Raise (1:3:1:3)
    4 Plates x 8 (4 Sets)


    C2: Standing Tabata Raises
    BW x 25 (4 Sets)


    Post-Workout


    Steak kabobs, Mac and Cheese, Corn on the Cob, and Twice baked Potato:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #2640
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Inov8 Elite Performance
    Mesocycle #12
    Week 4 Day 5


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


    Seated Incline DB Curls - (2:1:1:2 )
    25's x 8 (3 Sets)
    20's x 15 (1 Sets)


    V-Bar Pressdown – 3:1:3:3
    150 x 8 (4 Sets)


    A1: Machine Preacher Curl (1.5 Reps) ((1:1:1:1))
    45 x 8 (4 Sets)


    A2: Underhand Pressdown – (1:1:1:2)
    100 x 10 (4 Sets)


    Bench Dip Dropsets – (1:1:1:1)
    3 Plates x 15 ---> 2 Plates x 15 --> 1 Plate x 20 (3 Sets)


    EZ Bar Multi Angle Curls – (1:1:1:1)
    40 x 8 (Outer Grip)
    40 x 8 (Medium Grip)
    40 x 8 (Inner Grip)
    Repeat x3


    Post-Workout:


    Double Bacon Cheeseburger:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


Page 176 of 312 FirstFirst ... 76126166174175176177178186226276 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.25808 seconds
  • Memory Usage 7,359KB
  • Queries Executed 25 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (6)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (77):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_img_match
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates