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  1. #2731
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    Inov8 Elite Performance
    Mesocycle #14
    Week 4 Day 2


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




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


    +5 Pounds


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


    +10 Pounds


    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:


    Chicken Cordon Blue + Sweet Potato with Snickers/Peanut Butter Cups + Grilled Asparagus:


    2013 & 2014 RX Member of the Year
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  2. #2732
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #14
    Week 4 Day 3


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


    Bent-Over Dumbbell Rows – (1:1:1:1)
    100's x 10 (4 Sets)


    +5 Pounds


    Bent-Over Barbell Rows– (1:2:1:2)
    235 x 8 (5 Sets)


    +5 Pounds


    A1: Hammer Strength Pullovers (1:1:1:1)
    1 Plate/Side x 15 (4 Sets)


    A2: HS Back Extension (1:1:1:1)
    150 x 20 (4 Sets)


    Hyperextension W/Chains – (1:1:1:1)
    BW + 25lb Chain X Failure (4 Sets)


    Donkey Calf Raise: (3:1:3:1)
    4 Plates x 10 (5 Sets)


    Post-Workout:


    Cellucor Cinnamon Swirl Low-Carb Loaf:


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  3. #2733
    OLYMPIAN The Solution's Avatar
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    Cellucor Chocolate Chip Cookie Dough and Cream Cookies


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

    Recipe

    ¾ Scoop (25g) Chocolate Chip Cookie Dough Cor Whey
    ¾ Scoop (25g) Cookies and Cream Cor Whey
    120g Complete Pancake Mix
    15g of Splenda (1/2 Cup)

    3g of Baking Powder
    8g SF/FF Vanilla Pudding Mix

    Wet:

    1 Egg
    1 White
    50g Almond Milk (1/3 Cup)


    Directions

    Take your dry and in a mixing bowl mix everything together(Pudding Mix, Whey, Baking Powder, Splenda, and Pancake Mix)

    Add Egg + Egg White + Milk and mix (it will be a very thick mixture as cookies should be) I added around 1/3 cup to this to get a thick cake batter thickness, it should be sticking to the spoon.

    Keep Mixing with a whisk, spoon, or a stand up mixer until thick.

    Pre-Heat the Oven to 350

    Take a baking sheet and line it with aluminum foil and spray it with cooking spray

    Take a spoon and slowly tablespoon at least 1" away from each other as they will expand as seen in the picture, These are QUICK they take 8 minutes when baked in my oven, so keep an eye on them around 8 minutes, may take a little over 9 or 7 depending on the baking sheet. The bottom should have a little golden brown to them, and the top should be fluffy when taking them off they will cool and be very moist/fluffy after cooling for 10-15 minutes.


    Macros

    Calories: ~ 730

    Fat: ~ 13g

    Carbs: ~ 100g

    Protein: ~ 55g



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  4. #2734
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #14
    Week 4 Day 4


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


    A1: V bar pushdowns –(1:1:1:1)
    120 x 15
    140 x 12
    160 x 10
    180 x 8


    A2: Rope Hammer Curls – (1:1:1:1)
    85 x 10 (4 Sets)


    B1:Hammer Strength Tricep Extension (close grip)–(1:2:1:2)
    60 (Each Hand) x 10 (4 Sets)


    B2: Incline Preacher Curls– (1:1:1:1)
    25lb Plate x 20 (4 Sets)


    C1: Single Arm Rope Ext – (2:1:1:1)
    35 (Each Arm) x 8 (6 Sets)


    C2: Barbell Drag Curls – (3:1:1:1)
    75 x 8 (3 Sets)


    Planks:
    BW X 45 seconds (5 Sets)


    Post-Workout:


    Cellucor Chocolate Chip Cookie Dough Pound Cake:


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  5. #2735
    OLYMPIAN The Solution's Avatar
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    168.8 been doing slow kcal bumps and the last 4 weeks i have bumped kcals weight has barley moved:


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  6. #2736
    OLYMPIAN RichDC2's Avatar
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    Have an extra burger from you know where! Your weight will jump no problem

    looking great Bob
    Stop by my Training Log: RichDC2's Log
    Thee RX 2013 Journal of the year
    Full fledged member of Team Starnes

  7. #2737
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by RichDC2 View Post
    Have an extra burger from you know where! Your weight will jump no problem

    looking great Bob
    only had 1 in 4 years buddy. I am always on point with diet besides my weekly free meal

    I always pack my food at work even with no microwave and only a walk in cooler.
    2013 & 2014 RX Member of the Year
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  8. #2738
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 1 Day 1


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


    Pec Dec 1:1:1:1
    110 x 12 (3 Sets)


    Incline BB Bench Press 1:1:1:1


    185 x 6
    205 x 6
    225 x 6
    230 x 6
    235 x 6


    Stretch Push-Ups 1:2:1:2
    BW x 15 (3 Sets)


    A1: DB Standing Y Raise
    20's x 12 (3 Sets)


    A2: Reverse Pec Dec 2:1:2:2
    70 x 12 (3 Sets)


    B1: Leg Press: 5:1:1:1
    5 plates/side x 8 (4 Sets)


    B2: Seated Leg Curl 5:1:1:1
    90 x 6 (4 Sets)


    Standing Calf Raise 1:1:1:2
    2 Plates/Side x 35 (3 Sets)


    Post-Workout:


    Graeters Caramel Truffle Gelato:


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  9. #2739
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    Cellucor Molten Chocolate Brownies


    http://www.youtube.com/watch?v=MFsWsJM3ghI

    Recipe

    Dry:
    100g Complete pancake mix (Extra Fluffy)
    50g Molten Chocolate Cor Performance Whey
    3g Baking Powder
    3g Splenda
    16g Cocoa Powder
    Dash Salt

    Wet:
    1 Egg
    2 Egg Whites
    170g (6oz) Greek Yogurt
    Dash Vanilla Extract

    Topping/Filling:
    Could add PB Lean/Pb2 or any kind of Protein Pudding/Sludge as a topping
    Whip Cream, Hershey Syrup, Walden Syrups etc.



    Directions

    Pre-heat oven to 350 Degrees.

    Combine all Dry (Splenda, SF/FF Pudding mix, Cellucor Whey, Pancake Mix, Cocoa Powder, Dash Salt) Set Aside

    Add Egg , Egg Whites, Greek Yogurt, and Vanilla Extract and use a hand blender to stir.

    Use Cooking Spray to coat a 9x9 Pan and then use a spatula to drop the batter in the pan and set in the oven for 20-25 minutes (until completed and toothpick comes out clean)
    Allow to Cool 3-5 minutes, then cut into even squares or serve/eat as is.

    Enjoy!


    Macros

    Calories ~ 827
    Protein ~ 78g
    Carbs ~ 95g
    Fat ~ 15g



    2013 & 2014 RX Member of the Year
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  10. #2740
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    Inov8 Elite Performance
    Mesocycle #15
    Week 1 Day 2


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


    Reverse V-Bar Pull Down 3:1:3:1
    100 x 6 (4 Sets)


    Weighted Back Extension
    BW + 45 x 10 (4 Sets)


    Lying leg Curl 1:1:1:2 60 sec
    100 x 12 (3 Sets)


    Rack Pulls (Mid Shin) 3:1:3:1
    225 x 6
    275 x 6
    315 x 6
    325 x 6
    335 x 6


    Weighted Chain Dips 1:2:1:2
    BW + 50 x 10 (3 Sets)


    A1: DB Hammer Curls (alternating) 1:1:1:1
    30's x 12 (3 Sets)


    A2: Cable Bicep Curl 1:1:1:2
    90 x 10 (3 Sets)


    HS EZ Bar Tricep Ext 1:3:1:3
    70 Each Hand x 6 (4 Sets)




    Post-Workout:


    Mango Chicken:


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


  11. #2741
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Food pr0n!1! :-)

    And awesome on the weighted dips, Bob. (i am teh jelus.)

  12. #2742
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Curt James View Post
    Food pr0n!1! :-)

    And awesome on the weighted dips, Bob. (i am teh jelus.)
    I can easily work up to BW + 100 with chains. these are more Tempo related thats why they are on the weak side.
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  13. #2743
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    Inov8 Elite Performance
    Mesocycle #15
    Week 1 Day 3


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


    Leg Press (feet high inside shoulder width) 1:1:1:1
    7 Plates/Side x 15 (3 Sets)


    Barbell Squat 2:1:1:1
    225 x 6
    275 x 6
    295 x 6
    315 x 6
    335 x 6
    355 x 6


    A1: DB Straight Leg Dead Lift 3:3:1:1
    90's x 6 (4 Sets)


    A2: Chain Walking Lunges
    BW + 75 x 12 Steps (4 Sets)


    Slight Incline DB Bench Press 2:2:1:1
    75's x 10 (3 Sets)


    HS Pec Dec:
    100 x 5 (6 Sets) *15 Sec Rest*


    Rope Crunches 1:1:1:2
    100 x 15 (4 Sets)




    Post-Workout:


    Taco Pizza:
    2013 & 2014 RX Member of the Year
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  14. #2744
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 1 Day 4


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


    DB Overhead Shoulder Press 1:1:1:1
    60's x 6
    65's x 6
    70's x 6
    75's x 6
    80's x 6


    Front Lateral Raise (accumulation set) 1:2:1:1
    15's x 8 ---> 20's 6 ---> 25's 6 (2 Sets)


    Band Pull Aparts (timed sets) 1:3:1:1
    Band x 55 Seconds (2 Sets)


    Cable Lateral Raise (timed sets) 1:3:1:1
    15 Each Hand x 5 (3 SetS)


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


    A2: BW Dips 3:1:3:1
    BW x 15 (3 Sets)


    B1: Machine Preacher Curl 1:2:2:1
    45 Plate x 8 (4 Sets)


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


    Post-Workout:
    Molten Chocolate Blondies:
    2013 & 2014 RX Member of the Year
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  15. #2745
    OLYMPIAN The Solution's Avatar
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    Inov8 Elite Performance
    Mesocycle #15
    Week 1 Day 5


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


    Bent-Over DB Row 1:1:1:1
    100's x 6 (6 Sets)


    Hammer Low Row 2:2:1:1
    50 Each Hand x 6 (3 Sets)


    A1: Rope Pullover 1:2:1:1
    30 x 10 (4 Sets)


    A2: Kneeling Face Pull
    120 x 10 (4 Sets)


    Close Grip Push-Up 1:1:1:1
    BW x Failure (3 Sets)


    Seated Calf Raise 1:1:1:2
    2 Plates x 15 (4 Sets)


    Roman Chair Leg Lifts 1:1:1:2
    BW x 15 (4 Sets)


    Post-Workout:


    Banana Stuffed Vanilla Glazed Cupcakes:


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