The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 4 Day 2


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


A1: Low Pulley Row 1:2:1:2
120 x 8 (4 Sets)


+1 Set


A2: Rope Pullover 2:1:1:1
40 x 10 (4 Sets)


+1 Set


B1: Neutral Grip Lat Pulldown 1:2:1:2
110 x 10 (4 Sets)


+1 Set


B2: Mid Shin Rack Pull 1:1:1:1
335 x 8 (4 Sets)


+1 Set


Single Arm Supinated Low Pulley Rows 1:1:1:1
20 Each Hand x 10 (4 sets)


+1 set


DB Cross Body Hammer Curls (alternating) 1:1:1:1
35's x 10 (4 Sets)


+1 Set


Machine Preacher Curls:
45 Pound Plate x 10 (5 Sets)


Seated Calf Raise 2:2:1:2
2 Plates + 10 x 8 (3 Sets)


Calf Press on Machine Leg Press (dropset followed by 20 sec stretch) 1:1:1:1
4 Plates x 20 --> 3 Plates x 15 --> 2 Plates x 10 + 20 Second Stretch




Post-Workout:


Chicken Cordon Blue + Veggies:

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 4 Day 3


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


Lying Leg Curl 1:1:1:1
90 x 15 (2 Sets)


Single Leg Machine Press + Tear Drop Partials 1:1:1:2
2 Plates/Side x 15 + 8 Partials (4 Sets)


+3 Reps


Barbell Squat (Eccentric Focus) 5:2:1:2
275 x 6 (4 Sets)


+1 Rep


A1: DB Straight Leg Dead Lift 3:3:1:1
90's x 8 (4 Sets)


+1 Set/2 Reps


A2: DB Walking Lunges
50's x 20 Steps (4 Sets)


+1 Set/+4 Steps


V Bar Pressdown 2:1:1:2
150 x 10- (6 Sets)


+1 set


Single Arm Cable Pressdown (Between Each Arm No Rest)
35 Each Hand x 12 (4 Sets)


+1 Set


Post-Workout:


Haagen Dazs Peanut Butter Pie:

[The Solution]

nov8 Elite Performance
Mesocycle #16
Week 4 Day 4


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


Smith Machine Incline Bench Press 1:1:1:1
185 x 8
195 x 8
205 x 8
215 x 8
225 x 8


+2 Reps


Slight Incline DB Bench Press 5:2:1:2
70's x 6 (4 Sets)


Pec Dec (timed set) 1:1:1:1
115 x 45 Seconds (3 Sets)


+5 Seconds


HS Lateral Raise (accumulation set) 1:2:1:1
65 x 10 ---> 80 x 6 --> 90 x 6 (4 Sets)


Db Overhead Press 3:1:1:2
60's x 8
65's x 8
70's x 8
75's x 8
80's x 8


+2 Reps


Band Pull Aparts (timed sets) 1:3:1:1
Band x 50 Seconds (4 Sets)


5 seconds


A1: Hanging Leg Raise
BW x 15 (4 Sets)


A2: Machine Crunch
80 x 15 (4 Sets)


Post-Workout:


Buffalo Chicken Ranch Pizza:

[The Solution]

Inov8 Elite Performance
Mesocycle #16
Week 4 Day 5


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


Bent-Over DB Row 1:1:1:1
70's x 8
80's x 8
90's x 8
100's x 8
110's x 8
120's x 8


+2 Reps


A1: Smith Machine Deadstop Rows 1:2:1:1
3 25 Pound Plates x 12 (4 Sets)


+4 Reps


A2: Reverse V Bar Pulldown 1:2:1:2
110 x 10 (4 Sets)


+2 Reps


SA Chest Supported Machine Row 2;2:1:2
1 Plate + 25lb Plate x 8 (4 SetS)


BB Shrugs (dropset) 1:1:1:2 N/A
315 x 15 ---> 225 x 10 --> 135 x 10


B1: Seated Alternating DB Curls 1:1:1:2
20's x 10 (4 Sets)


+2 Reps


B2: Underhand Pressdown 1:1:1:2
140 x 15 (4 Sets)


+2 Reps


B3: Reverse EZ Bar Curl 1:1:1:2
60 x 12 (4 Sets)


+2 Reps


B4: Banded Bench Dips 1:1:1:2
Band + 2 Plates/Side x 12 (4 SetS)


+2 Reps


Standing Calf Raise (timed sets) 1:1:1:2
225 x 45 Seconds (4 Sets)


+5 seconds


Post-Workout:


Gelato Fiasco Wild Blueberry Crisp:

[The Solution]

Extra Set and PR


130's x 8 (Video) PR



http://www.youtube.com/watch?v=Vq6AQJIZVPo
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[The Solution]

169.6 In these
Took these upon waking today after just cardio, no workout pump or anything.

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 1 Day 1


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


High Bar Back Squat: (5:1:1:1)
275 x 8 (2 Sets)
315 x 8 (No Tempo)


Narrow Stance Hack Squats: (5:1:1:1)
2 Plates/Side x 8 (2 Sets)
2 Plates + 25/Side x 10 (No Tempo)


Wide Stance High Foot Placement Leg Press (5:1:1:1)
5 Plates/Side x 8 (2 Sets)
7 Plates/Side x 10 (No Tempo)


A1: DB Stiff Leg Deadlifts (3:X:1:1)
90's x 10


A2: Leg Extensions (1:1:1:3)
30 Each Leg x 25


A3: Lying Leg Curl (1:1:1:3)
70 x 25


A4: Walking Lunges with Chains (1:1:1:1)
BW + 50lb Chains x 16 Steps


Quad Stretch x 30 Sec
Hamstring Stretch x 30 Sec


Post-Workout:


Chicken/Pineapple + Steak Kabobs + Fries:

[Hoss06]

Nice squat work

[The Solution]

Cellucor Peanut Butter Fluff Molten Chocolate Pancakes



http://www.youtube.com/watch?v=ImpQJ73MnCI


Recipe


Dry:
70g Complete Pancake Mix (Extra Fluffy Walmart)
30g Cor performance Whey (molten Chocolate)
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix


Wet:
2 Egg Whites
80g Greek Yogurt
¼-1/3 Cup Water to batter like consistency


Topping/Filling:


15g PB Lean (Glaze)
20g Marshmallow Fluff
Walden Farm Pancake Syrup (Optional)
Regular Syrup (Optional)




Directions


Simply mix your dry (Pancake Mix Splenda, Baking Powder, SF/FF Pudding Mix and Cellucor Whey) in a mixing bowl.


Crack Egg Whites and add to the dry with the Greek Yogurt. You will also need to add a touch of water (around 1/3 cup) to make a batter like consistency


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 Marshmallow Fluff (Will start to melt)


Then in a small separate bowl take the PB lean and add a touch of water to make a sludge like consistency and glaze it over the final product


Enjoy!


Macros


For Complete Recipe + Toppings:


Calories ~ 615
Protein ~ 50g
Carbs ~ 90g
Fat ~ 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 1 Day 2


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


Bent Over Barbell Row: (5:1:1:1)
225 x 8 (2 Sets)
255 x 10 (No tempo)


Reverse Grip Pulldown (5:1:1:1)
100 x 8 (2 Sets)
120 x 10 (No tempo)


Single Arm DB Row (5:1:1:1)
70's x 8 (2 Sets)
110's x 10 (No tempo)


Cable Low Row (5:1:1:1)
120 x 12 (2 Sets)
140 x 10 (No Tempo)


Mid Shin Rack Pulls: (5:1:1:1)
255 x 12 (2 Sets)
315 x 10 (No Tempo)


Seated Calf Raise: (Timed)
2 Plates x 45 Seconds
2 Plates x 40 Seconds
2 Plates x 30 Seconds


Post-Workout:


Cellucor Cinnamon Swirl Low-Carb banana bread Loaf:

[data4]

Now that you are lean and filling out some, you can see the additional back thickness showing through. Still a work in progress but its 10x better than it was.

[The Solution]

Now that you are lean and filling out some, you can see the additional back thickness showing through. Still a work in progress but its 10x better than it was.

A few training sessions with you, getting properly set up, and increasing workout intensity play a major factor.

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 1 Day 3


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


Incline Bench Press: (5:1:1:1)
185 x 8 (2 Sets)
235 x 8 (No Tempo)


Flat DB Bench Press (5:1:1:1)
80's x 8 (2 Sets)
100's x 10 (No Tempo)


Low Cable Crossover: (5:1:1:1)
20 Each Hand x 8 (2 Sets)
25 Each Hand x 10 (No Tempo)


HS Pec Dec Fly:
100 x 12 (5:1:1:1)
120 x 12 (No Tempo)


A1: Incline DB Fly (3:1:3:1)
35's x 10


A2: Stretch Push Up (3:1:1:1)
BW x 10-15 Reps


A3: Pec Dec Fly
100 x 12


A4: Wide Grip HS Chest Press
2 Plates/Side x 20


Donkey Calf Raise (3:2:1:2)
4 Plates x 8 (4 Sets)


Post-Workout:


Cellucor Chocolate Chip Cookie Dough & Banana Protein Cake:

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 1 Day 4


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


Seated DB Shoulder Press (5:1:1:1)
60's x 8 (2 Sets)
80's x 10 (No Tempo)


EZ Bar Upright Row (5:1:1:1)
70 x 8 (2 Sets)
85 x 10 (No Tempo)


DB Side Lateral Raise: (5;1:1:1)
20's x 8 (2 Sets)
25's x 10 (No Tempo)


A1: Reverse Pec Dec
50 x 15 --> 40 x 15 --> 30 x 15


A2: DB Lateral Raise (Accumulation) ((3:1:3:1))
10 x 8 ---> 15 x 8 --> 20 x 8 --> 15 x 8 --> 10 x 8


A3: HS Machine Shoulder Press: (1:1:1:1)
90 Each Hand x 10 --> 70 Each Hand x 10 --> 50 Each Hand x 10


A4: Cable Front Raise (1:1:1:1)
50 x 20


B1: V-Bar Pressdown (1:1:1:1)
150 x 10 (2 Sets)


B2:Rope Hammer Curl (1:1:1:1)
50 x 20 (2 sets)


B3: Dips (1:1:1:1)
BW x Failure


B4: BB Curl (3:1:3:1)
55 x 12


B5: Overhead Tricep Extension (Rest Pause Set)
60 x 8 + 8 + 8 + 8


B6: Single Arm Preacher Curl (Rest Pause Set)
20 Each Arm x 8 + 8 + 8 + 8


Repeat x2 For Arms


Post-Workout:


Steve's Sunday Morning:

[The Solution]

Inov8 Elite Performance
Mesocycle #17
Week 1 Day 5


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


Deadstop DB Rows (1:3:1:1)
100's x 6 (3 SetS)


Incline DB Braced Row: (5:1:1:1)
35's x 8 (2 Sets)
40's x 10 (No Tempo)


Single Arm Lat Pulldown (1:1:1:1)
30 Each Hand x 10 (4 Sets)


Seated Wide Grip Cable Row (5:1:1:1)
80 x 15
90 x 12
100 x 8 (No Tempo)


A1: DB 6 Way Shoulder Raise: (1:1:1:1)
10's x 10


A2: Bent over Rear Delt DB Fly: (1:1:1:1)
20's x 12


A3:EZ Bar Upright Row (1:1:1:1)
70 x 10


Repeat x 2


Cable Crunch (1:1:1:1)
100 x 15 (4 Sets)




Post-Workout:


Steak Burrito + Broccoli: