The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 3 Day 2


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


Hammer Strength Chest Press 3:1:1:2
3 Plates/Side x 10 (4 Sets)


+2 Reps


Incline BB Bench Press 1:3:3:1
185 x 10 (4 Sets)


+2 Reps


A. Pec Dec Fly 1:2:1:2
110 x 15 (3 Sets)


+3 Reps


B. Reverse Pec Dec Fly 1:1:1:2
60 x 15 (3 Sets)


+3 Reps


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 15 (3 Sets)


+3 Reps


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


Post-Workout:


Chicken Alfredo:

[The Solution]

Cellucor Double Chocolate S’mores Protein Loaves


http://www.youtube.com/watch?v=8q-D5wqhdOE


Recipe

Dry:
80g Complete Pancake Mix (Extra Fluffy)
3g Splenda
50g Cellucor Cor Performance Whey (S’Mores)
3g Baking Powder
8g SF/FF Pudding Mix (Vanilla)
16g Cocoa Powder (2 TBSP)

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


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 Loaf Pans, or one large loaf pan (Preference is up to you). Take a spoon and place batter evenly into each small cupcake filling and fill about half way (to prevent over flowing)

Bake for 15-20 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 6 Loaves:

Calories ~ 800
Protein ~ 71g
Carbs ~ 107g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 3 Day 3


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


A1. Lat Pulldown (Reverse grip) 1:3:2:1
100 x 12 (4 Sets)


+2 Reps


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 8 (3 Sets)


B3. HS Pull Over 1:2:2:1
1 Plate/Side x 10 (3 Sets)


C1. Chest Supported Single Arm Row Machine 1:2:1:1
1 Plate + 25 x 12 (3 Sets)


+2 Reps


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


D1. Dead Lift 2:1:1:1
295 x 6 (3 Sets)


+ 20 Pounds


D2. HyperExtension 1:3:1:1
BW x 8 (3 Sets)


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


Post-Workout:


Chocolate Covered Strawberry Cheesecake Waffles:

[Curt James]

Great journal...

but those food pics! (drools)

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 3 Day 4


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


Machine Shoulder Press 1:2:4:1
90 Each Hand x 6 (5 Sets)


+10 Pounds


Lateral Raise (accumulation set) 1:2:1:1
50 x 10 --> 70 x 6 --> 90 x 6 (3 Sets)


+ 4 Reps


Band Pull Aparts (timed sets) 1:3:1:1
Band x 15 (3 Sets)


+3 Reps


Cable Lateral Raise (timed sets) 1:3:1:1
20 x 15 (3 Sets)


+3 Reps


A1. Incline Skull Crusher 1:2:4:1
100 x 10 (4 Sets)


+1 Set


A2. Weighted Dips 3:1:3:1
BW + 50lb Chains x 10 (4 Sets)


+1 Set


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:


Cellucor Molten Chocolate/Mint Chocolate Chip Thin Mint Oatmeal:

[data4]

New meso will be a nice change

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 3 Day 5


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




Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)


1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)


+2 Reps


1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)


+3 Reps


2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)


+2 Reps


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:


Beef Tips and Gravy Sirloin Fajitas with Rice:

[D-NUTZ]

Have you ever tried using bands for back extensions instead of weights?

[The Solution]

Have you ever tried using bands for back extensions instead of weights?

Dont have bands.

[The Solution]

Sitting at 172-173 is so about 6 pounds in 6 weeks on the reverse:

[D-NUTZ]

Dont have bands.

You did banded pushups...

[The Solution]

Cellucor Cinnamon Swirl Banana Bread

Recipe

Dry:
90g Complete Pancake Mix
40g Cinnamon Swirl Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
16g PB Lean (Banana Bread Flavor)

Wet:
2 Egg Whites
100g Greek Yogurt
75g Banana (Diced up)
50g Almond Milk


Directions:

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

in a separate bowl mix the wet (Yogurt, Egg whites, dice up the banana, and almond milk)

Combine the wet to the dry and use a hand mixer or beater to mix until a batter like consistency is formed.

Pre-heat oven to 350 degrees and then use cooking spray on your Loaf Pan to coat it and prevent sticking. A pyrex dish is fine if you do not have a loaf pan or a metal pan that is square in shape.

Transfer the mixture to the Loaf Pan and bake for 20-25 minutes, use a toothpick to check Banana Bread if it are finished (it will come out with no residue on the toothpick)

Allow to cool for 5-10 minutes and then enjoy!

Macros:

Calories -- 690
Protein --65g
Carbs -- 90g
Fat -- 8g

You did banded pushups...

I personally do not have bands, gym has very limited bands. not like elite FTS stuff.

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 Day 1


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


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


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


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


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


Post-Workout:


Ben & Jerry's Hazed and Confused

[The Solution]

Cellucor Chocolate Chip Cookie Dough Two Tier Protein Cake with a Chocolate Hazelnut Glaze

Recipe

Dry:
40g Complete Pancake mix
35g Cellucor Chocolate Chip Cookie Dough Whey
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix

Wet:
25g Greek Yogurt
1 Egg White
1/8 Cup Water (To batter like consistency

Topping/Filling:
20g MyOatmeal PB Lean (Chocolate Hazelnut)



Directions

First Combine all Dry (Whey, Pancake Mix Baking Powder, SF/FF Pudding Mix and Splenda) and then you will add in your wet on top

Crack the egg white and throw into the bowl, add greek yogurt, then use enough water to make a very thick cake batter texture

Take a circular Tupperware container and spray it with cooking spray and make sure it is coated well

Take a spatula and transfer the mixture into the Tupperware container and microwave on a medium power for around 3 minutes (you should see the outside start to harden and the middle have a soft texture which will be perfect for when it cools)

Flip the cake upside down on a plate and allow it to cool when done (you can check when done using a fork along the outside edges and poking it forward to see if any residue or liquid is leaking to the bottom.

Allow to cool for a few minutes, and then use a knife to cut it into portions (two).

Take Frosting (PB Lean) in a small dish and slowly add water until you get a thick consistency to use as a glaze and move the spoon back and forth to glaze the final product.

Enjoy!


Macros

Calories ~ 400
Protein ~ 40g
Carbs ~ 50g
Fat ~ 5g

[Hoss06]

Wasn't a huge fan of the 'Hazed and Confused'

Jelly of the squat work.