The Hunger for Success: The Solution's Offseason

[The Solution]

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

Jelly of the squat work.

PB Fudge and Salted Caramel were better, worth a shot.

[Hoss06]

PB Fudge and Salted Caramel were better, worth a shot.

Have had it..not bad.

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 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)


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


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


B. Reverse Pec Dec Fly 1:1:1:2
60 x 20 (3 Sets)


+5 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 20 (3 Sets)


+5 Reps


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


Post-Workout:


Chicken, Ham , Potatoes, peppers/Onions and Veggie Strifry:

[The Solution]

Video of the "Cellucor Chocolate Chip Cookie Dough Two Tier Protein Cake with a Chocolate Hazelnut Glaze"





http://www.youtube.com/watch?v=dFOsOI2C4Ak

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 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)


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)


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)


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:


Chicken, Sweet Potato, and Apple hash:

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 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)


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


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


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


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


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


Pepper, Onion, and Ham Fritatta + Veggies:

[The Solution]

Cellucor BCAA Gummy’s



http://www.youtube.com/watch?v=jU0vEczNpFw


Recipe


Dry:
1 Scoop BCAA Of Choice (Alpha Amino / Cor BCAA)
3 Knox Gelatin Packs
1/2 cup Warm Water






Directions


Put Water, BCAA of Choice (1 Scoop) and Gelatin Packets in a small sauce pan, and put on a low/medium heat for around 5 minutes until Gelatin dissolves and product starts to thicken.
Place on a heating pad for a few minutes until final product starts to gel, and then place in molds.
Freeze for 15-20 minutes and pop out final product or place in fridge for 2-3 hours and pop out final products.


Enjoy!


Macros


Calories ~ 32
Protein ~ 8g
Carbs ~ 0g
Fat ~ 0g


**1g of BCAA = 1g of protein + 3g From Gelatin **

[The Solution]

Inov8 Elite Performance
Mesocycle #13
Week 4 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)


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


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


2B. HS Pullover 1:2:1:2
1 Plate/Side x 15 (3 Sets)


+3 Reps


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:


Cinnamon Swirl Cinnamon Roll's:

[lksurf2]

I love the cinnamon roll too!!

[The Solution]

Post-Workout Pic:
Sitting around 172

[The Solution]

Cellucor Chocolate Chip Cookie Dough Low-Carb Pancakes


http://www.youtube.com/watch?v=l5vk4iebeQ4

Recipe

Dry:
1 serving (28g) Big Train Pancake/Waffle Mix
25g Cor-Performance Chocolate Chip Cookie Dough Whey
3g Baking Powder
3g Splenda

Wet:
3 Whole Eggs
3 Egg Whites
25g Greek Yogurt

Topping/Filling:
15g Reese Peanut Butter Chips



Directions

Simply mix your dry (Big Train Mix, Splenda, Baking Powder, and Cellucor Whey) in a mixing bowl.

Separate Eggs + egg Whites + yogurt in a separate bowl and then combine with the dry ingredients and mix together.

Pre-heat a skillet on a medium heat and coat with cooking spray. Slowly add batter and even out with a spatula into a circle to cook as a pancake. Allow for 2 minutes for the batter to start bubbling up, and then flip.

After flipping the pancake, allow for another 1-2 minutes to complete pancake and transfer to a plate.

When completed cooking all pancakes top with Reese Peanut Butter Chips or Regular Chocolate Chips and any toppings of your desire.

Enjoy!

Macros

Calories ~ 550
Protein ~ 65g
Carbs ~ 30g
Fat ~ 20g

* you can easily lower the fat with using more egg whites instead of Whole Eggs *

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 1


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


Lying Leg Curls (1:1:1:1)
90 x 15 (3 Sets)
90 x 30


Barbell Squat (1:1:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
315 x 5 ---> 225 x 8 --> 135 x 15


Single Leg Leg Curl: (1:1:1:1)
30 Each Leg x 25 ---> 20 Each Leg x 15 ---> 10 x 20 Partials + Iso Tension


A1: Smith Machine Front Squat2:2:1:1)
185 x 10 (3 Sets)


A2: Back Extension (Glute Focus): (3:1:1:2)
BW + 45 x 8 (3 Sets)


Adductor Machine: (1:1:1:1)
120 x 12 (4 Sets)


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


Post-Workout:


Buffalo Chicken Sub, Cinnamon Sugar Sweet Potato Fries, and a Peanut Butter Yogurt Based Dipping Sauce:

[D-NUTZ]

New meso!!! This one looks fun already lol

[The Solution]

New meso!!! This one looks fun already lol

It will be even better training legs with Austin Friday.
Ready to black out.

[The Solution]

Inov8 Elite Performance
Mesocycle #14
Week 1 Day 2


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




Slight Incline Bench DB Hex Press – (2:1:1:3)
70's x 8 (4 Sets)


Barbell Bench Press (3:3:1:1)
245 x 6 (4 Sets)


Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)


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


Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)


Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)


Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)


Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)


Post-Workout:


Cellucor "Thin Mint" Brownies with a Molten Chocolate/Mint Chocolate Chip Frosting: