The Hunger for Success: The Solution's Offseason

[Curt James]

^^^^ Now THAT is a cheeseburger!

[Curt James]

Great shot!

Congratulations to your brother, Bob.

[The Solution]

^^^^ Now THAT is a cheeseburger!

only around 500 kcals

Great shot!

Congratulations to your brother, Bob.

Hey man THANK YOU!! was a great time.

[The Solution]

Cellucor Cor-Fetti Cake Batter Protein Brownie


http://www.youtube.com/watch?v=WX4iJv7t9xg

Recipe

Dry:
30g Cellucor Cor Fetti Cake Batter Whey
30g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix
TBSP Splenda (3g)
Dash Baking Powder (3-5g)

Wet:
25g Greek Yogurt
1 Egg Whites
1/3 Cup Water (To help make batter)

Frosting:

50g Greek Yogurt
10g Cor-Fetti Whey

Directions

In a small bowl combine all dry (Pancake Mix , Whey, Baking Powder, Splenda, and SF/FF Pudding Mix)

Crack in egg white, add yogurt, and use enough water to make a batter like consistency. (1/3 Cup Water)

Transfer to a Small square Tupperware container that is coated in cooking spray (to prevent sticking) and microwave for 3 minutes on a medium powder

Scrape the edge with a fork to make sure it is firm and ready to flip out of Tupperware and onto a plate (middle should be a bit soft/gooey) this will harden up as it cools.

Transfer to Plate and Enjoy!
Add Cor-Fetti Frosting (Yogurt + Whey) to give the finished product a nice topping!


Macros:


Cals : ~340
Fat: ~ 3g
Carb: ~ 35g
Pro: ~ 43g

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 1 Day 1


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


Lying Leg Curl 5:1:1:1
110 x 6 (5 Sets)


Leg Press (Rest Pause) 3:1:1:1
5 Plates/Side x 8 + 8 + 8 (3 Sets)


Barbell Squat 5:5:1:1
225 x 4 (3 Sets)


A1. Goblet Sauat 2:2:1:1
50 DB x 10 (4 Sets)


A2. Standing Leg Curl 3:1:1:2
40 Each leg x 8 (4 Sets)


Lying Leg Curl (5 + 10 partials) 1:5:5:1
120 x 5 (3 Sets)


Leg Extension 1:1:1:1
50 Each leg x 12 (5 Sets)


Bodyweight Dips 2:1:1:2
BW x 20 (3 Sets)


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


Post-Workout:


HD Tiramisu:

[The Solution]

170.4 Up 3lbs in 4 weeks on the reverse from my alltime low of 166.4 after cutting for 5 months:

[Jordan Coburn]

Still lean as shit, filling out nicely. Arms/delts appear bigger. back seems to be improving as well.

[Steve56]

Still lean as shit, filling out nicely. Arms/delts appear bigger. back seems to be improving as well.

noticed same thing arms delts rounder for sure!

Was really impressed with that side chest you posted a couple weeks ago too bob i think thats been your best look ever

[The Solution]

Still lean as shit, filling out nicely. Arms/delts appear bigger. back seems to be improving as well.

noticed same thing arms delts rounder for sure!

Was really impressed with that side chest you posted a couple weeks ago too bob i think thats been your best look ever

I did not turn enough in this one. But hamstrings are improving.



I did not even train upperbody in these pics these were after legs.

[Curt James]

This. :-)

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 1 Day 2


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


Hammer Strength Chest Press 3:1:1:2
3 Plates/Side x 8 (4 Sets)


Incline BB Bench Press 1:3:3:1
185 x 8 (4 Sets)


A. Pec Dec Fly 1:2:1:2
110 x 12 (3 Sets)


B. Reverse Pec Dec Fly 1:1:1:2
60 x 12 (3 Sets)


Stretch Push-Ups 2:2:1:1
BW x 20 (3 Sets)


Seated DB Overhead Press 2:1:1:1
70's x 10 (4 Sets)


A1. Side Lateral Raise 1:1:1:2
25's x 8 (3 Sets)


A2: Band Pull Apart 1:3:3:1
Band x 12 (3 Sets)


A3. Front Lateral Raise 1:1:1:2
25's x 8 (3 Sets)


Post-Workout:


Cheese Stuffed Sirloin Steak, Cajun Fries, and a Chili Cheese Dipping Sauce:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 1 Day 3


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


A1. Lat Pulldown (Reverse grip) 1:3:2:1
100 x 10 (4 Sets)


A2.Smith Machine Bent Over Row
3-25's x 8 (4 Sets)


B1. Pull Ups 1:2:1:1
Bw x 8 (3 Sets)


B2. Wide Grip Pull Down (neutral grip) 1:2:2:1
110 x 10 (3 Sets)


B3. HS Pull Over 1:2:2:1
1 Plate/Side x 12 (3 Sets)


C1. Chest Supported Single Arm Row Machine 1:2:1:1
1 Plate + 25 x 10 (3 Sets)


C2. Assisted Pull-Up 1:2:1:1
BW x 15 (3 Sets)


D1. Dead Lift 2:1:1:1
275 x 8 (3 Sets)


D2. HyperExtension 1:3:1:1
BW x 10 (3 Sets)


Hanging Leg Raises 1:1:1:1
BW x 15 (4 Sets)


Post-Workout:


BBQ Pulled Pork, Corn on the Cob, Green Beans, and a Twice Baked Chili and Cheese Potato:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 1 Day 4


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


Machine Shoulder Press 1:2:4:1
80 Each Hand x 8 (4 Sets)


Lateral Raise (accumulation set) 1:2:1:1
50 x 8 --> 70 x 5 --> 90 x 5 (3 Sets)


Band Pull Aparts (timed sets) 1:3:1:1
Band x 12 (3 Sets)


Cable Lateral Raise (timed sets) 1:3:1:1
20 x 12 (3 Sets)


A1. Incline Skull Crusher 1:2:4:1
100 x 12 (3 Sets)


A2. Weighted Dips 3:1:3:1
BW + 50lb Chains x 10 (3 Sets)


B1. Rope Overhead Ext 1:2:2:1
60 x 8 (3 Sets)


B2. Rope Curl 1:1:1:1
60 x 15 (3 Sets)


B3. Close Grip Push Up 1:1:1:1
BW x 20 (3 Sets)


B4. Incline DB curl 1:2:2:1
20's x 8 (3 Sets)


Post-Workout:


Kabobs, Corn on the Cob, Veggies + Baked French Fries:

[The Solution]

Cellucor Peanut Butter Chocolate Chip Cookie Dough No Bake Oatmeal Balls


http://www.youtube.com/watch?v=2JsXgbJbFSQ

Recipe

Dry:

80g of Oatmeal (I used MyOatmeal.com Cookie Dough)
10g PB LEAN (I used from MyOatmeal.com) or PB2
25g Cellucor Chocolate Chip Cookie Dough Whey
25g of Cellucor Peanut Butter Marshmallow Whey
3g Splenda
20g Peanut Butter Chocolate Chips

Wet:
20g of Peanut Butter
10g of Honey
75g Banana (Mashed)

Directions

To make the balls: Mix all Dry in a large bowl until well combined.
In Separate Bowl Mash Banana , add peanut butter, and top with honey and mix to form a gel like consistency
Combine The wet with dry and mix together with a spoon to get a very thick consistency and sprinkle on Chocolate/Peanut Butter Chips and continue to mix until everything is stirred together.

Scoop 1/8 cup mixture into hands and roll into a ball (or use a spoon). Continue until batter is gone. Place protein balls in a Tupperware container and store in the fridge for up to 2 weeks, you can even put them in the freezer.

Also -→: This batter can also be made into no bake protein bars. Simply press batter into a 9×9 pan sprayed with cooking spray. Freeze for about 30 minutes, and cut into 8 bars. Wrap each bar individually and store in the fridge or freezer. Take the bar and wrap them into tin foil and push down to a bar form and easy to take on the go.


Macros

For Entire Recipe:

Calories: ~ 900
Protein: ~ 55g
Carbs: ~ 125g
Fat: ~ 20g

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 1 Day 5


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




Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 8 (4 Sets)


1A. Lat Pulldown 1:1:1:1
120 x 8 (3 Sets)


1B. Weighted Back Extension
BW + 25 x 12 (3 Sets)

2A. Low Pulley Row 2:1:1:2
120 x 10 (3 Sets)


2B. HS Pullover 1:2:1:2
1 Plate/Side x 12 (3 Sets)


Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6


A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)


A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)


B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)


B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)


Post-Workout:


Berry Compote Cheesecake with Layered with Banana's: