The Hunger for Success: The Solution's Offseason

[Mac]

Send over some of that banana cheesecake.

[The Solution]

Send over some of that banana cheesecake.

Recipe is on my youtube, can make as many as you want. Very easy and low kcal.

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 2 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 (4 Sets)


+1 Set


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


+1 Rep


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:


Molten Chocolate Smore's Oatmeal:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 2 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 (Rest Pause) 2:1:1:1
60's x 10 + 5 (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:


Sam's Choice Sea Salt Caramel:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 2 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:


Molten Chocolate and Strawberry Pancakes:

[Hoss06]

Pancakes look delish

[The Solution]

Just was looking through pictures and noted this.


When i competed in 2012 Shelby Starnes and John Meadows both told me Chest Thickness and Hamstring's had to come up, 2 years later and 20 pounds difference (151/171) I think there is some progression:

[The Solution]

Cellucor Cinnamon Swirl Egg White and Cheese Pancake Sandwiches


http://www.youtube.com/watch?v=csSwub2UyxM

Recipe

Dry:
25g Cellucor Cor Performance Whey
40g Complete Pancake Mix
3g Splenda
3g Baking Powder
4g SF/FF Pudding Mix (Vanilla)

Wet:
1 Egg White
16g Greek Yogurt (1 Tablespoon)
1/8 Cup Water

Filling:

4 Egg Whites
1 Slice Fat Free Cheese
Dash Hot Sauce

Directions

Start by mixing your Dry in a bowl (Whey, Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix)

Add in Wet (Water/Egg White/ and Greek Yogurt) and stir with a spoon until batter like consistency is formed to make pancakes.

Pre-heat griddle on a medium power which is on the stove, and spray with cooking spray prior to cooking.

Drop in circles and let cook for 2 minutes on one side, flip, and then finish the other side and set the pancakes aside.

Pre-heat skillet with cooking spray on a medium power and make a small omelet. Flip omelet half way through after pushing edges in and letting egg residue/liquid get to the bottom to help create a full omelet without breaking.

Flip omelet and allow it to finish. When done cut into ¼’s and then layer the bottom pancake with ¼ of the egg, place a half slice of cheese, and the other ¼ of the egg on top.

Repeat for the second sandwich and then fold together and serve!

Top with hot Sauce/ketchup or other desired sauces you may want!

Macros

Calories ~ 400 kcals
Protein ~ 50g
Carbs ~ 40g
Fat ~ 3g

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 2 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:


Chicken Tikka Masala:

[The Solution]

Cellucor Peanut Butter Marshmallow and Jelly Low-Carb Sandwich Loaf


http://www.youtube.com/watch?v=LF2IyY3GyMs

Recipe

Dry:
20g Cellucor Cor Performance Whey
20g Complete Pancake Mix
3g Splenda
3g Baking Powder
4g SF/FF Pudding Mix (Vanilla)

Wet:
1 Egg White
16g Greek Yogurt (1 Tablespoon)

Topping/Filling:

2 TBSP Sugar Free Jam (32g)
1 TBSP PB Lean(I used Peanut Butter Flavor) /Pb2(16g)

Directions

Start by mixing your Dry in a bowl (Whey, Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix)

Add in Wet (Water/Egg White/ and Greek Yogurt) and stir with a spoon until batter like consistency is formed to make pancakes.

Pre-heat oven to 350. You will then use cooking spray on a small pyrex loaf pan or metal loaf pan and transfer mixture into the loaf pan and bake for 10-12 minutes (until done and toothpick comes out clean in the center)

Pull out of oven, cool for at least 5-10 minutes and flip onto a plate and cut the loaf in half.

Spread Sugar Free Jam on the inside of the loaf (one side) and PB Lean/Pb2 (which can be mixed with water on the other). For this video I stuffed the center with Jam and drizzled the PB Lean on top for presentation

Enjoy

Macros

Calories ~ 280
Protein ~ 30g
Carbs ~ 35g
Fat ~ 3g

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 2 Day 5


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




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


+50 Pounds


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


+5 Pounds


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


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


+20 Pounds


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
3 Plates/Side x 12 (3 Sets)


+20 Pounds


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:


Egg and Cheese Breakfast Sandwiches + Sweet Potato Fries + Sauteed Apples:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 3 Day 1


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


Lying Leg Curl 5:1:1:1
110 x 8 (5 Sets)


+2 Reps


Leg Press (Rest Pause) 3:1:1:1
5 Plates/Side x 10 + 10 + 10 (4 Sets)


+2 Reps Each Set


Barbell Squat 5:5:1:1
225 x 6 (3 Sets)


+1 Rep


A1. Goblet Sauat 2:2:1:1
50 DB x 12 (4 Sets)


+2 Reps


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 (4 Sets)


+1 Set


Post-Workout:


Graeters Hazelnut Truffle Gelato:

[D-NUTZ]

My Kroger just started carrying graeters. Picking up some buckeye blitz this weekend probz

[The Solution]

Cellucor Double Chocolate Chip Cookie Dough Banana Batter Muffins


http://www.youtube.com/watch?v=olK3WzvMlnw

Recipe

Dry:
50g Cellucor Cor Performance Whey (Choc Chip Cookie Dough)
80g Complete Pancake Mix
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix (Vanilla)
16g Cocoa Powder

Wet:
2 Egg Whites
6oz Greek Yogurt (170g)
1 Large Banana (100g)


Directions

Start by mixing your Dry in a bowl (Whey, Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix + Cocoa Powder)

Mash Banana in a bowl and Add in Wet (Egg White/ and Greek Yogurt) and stir with a spoon until batter like consistency is formed then add this to Dry and combine both.

Pre-heat oven to 350. You will then use cooking spray on a small Pyrex muffin pan, You can also use cupcake liners that is totally your preference. Take a spoon and place batter evenly into each small cupcake filling and fill about half way (to prevent over flowing)

Bake for 15 Minutes, use a toothpick to make sure the middle is complete!

Pull out of oven, cool for at least 5-10 minutes

Enjoy

Macros

For All 12 Muffins:

Calories ~ 800
Protein ~ 70g
Carbs ~ 105g
Fat ~ 10g

My Kroger just started carrying graeters. Picking up some buckeye blitz this weekend probz

Yes... YES YES!!!
CnC and Black Raspberry Choc Chip.. Best 3 off the line regular
The Gelato above is their best off the line

[The Solution]

C4 Berry Bomb
Coming Soon, no exact ETA or what the flavoring will be like



Do not know who is all going to pick it up. This is new info for me.