The Hunger for Success: The Solution's Offseason

[Sunnyday]

Keep up the great work!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 5 Day 3


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


Chest Supported Machine Row (1:1:1:1)
30 Each hand x 10
35 Each Hand x 10
40 Each Hand x 10
45 Each Hand x 10
50 Each Hand x 10 + Forced Reps


T Bar Row – (1:1:1:1)
2-25lb Plates x 10
3-25lb Plates x 10
4-25lb Plates x 10
4-25lb Plates + 10 x 10
4-25lb Plates + 20 x 10


Rope pullovers (1:2:1:2)
60 x 12 (3 Sets)


Single Arm Low Pulley Row Neutral Grip –(2:1:2:1)
25 Each Hand x 8 (4 Sets)


A1:Snatch Grip Rack Pull (2:1:1:1)
315 x 8 (4 Sets)


A2: Assisted Pull-Ups (2:1:1:1)
BW x Failure (4 Sets)


B1: Planks
BW x 45 Seconds (3 Sets)


B2: Weighted Sit-Ups
BW + 45 x 6 (3 Sets)


Post-Workout:


Coldstone Pumpkin Seasonal Flavor with Graham Cracker Pie Crust + Brownies + Caramel

How much longer are you reversing for?

I am not reversing

[Rocky3]

your legs seem to get shredded at a faster rate than anything else

[The Solution]

your legs seem to get shredded at a faster rate than anything else

They always have.

[data4]

Abs are becoming visible in the FDB so we are close. Insulin sensitivity and stomach fat needs to be in a good enough spot for us to push things back up. Getting better and better each time you lean out.

[lksurf2]

How did you get pumpkin flavor ice cream in april?

[The Solution]

Abs are becoming visible in the FDB so we are close. Insulin sensitivity and stomach fat needs to be in a good enough spot for us to push things back up. Getting better and better each time you lean out.

Coach has spoken
Lets keep GRINDING

How did you get pumpkin flavor ice cream in april?

know the people who work there and save it for you in the back

[Granite-Dawg]

Looks like everything is coming together for you. GATA!!


Sent from my iPhone using Tapatalk

[Rocky3]

are those delicious foods you are posting pics of what you are eating at the moment while dieting down?

[The Solution]

That's why I post them

no I throw them out the window for the birds to eat lol

[Rocky3]

^^^I jelly

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 5 Day 4


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


Standing Dumbbell Curls – (3:1:1:1) I want you to do all your
30's x 8 (3 Sets)


Single Arm Cable Pushdown – (3:1:1:1)
60 Each Arm x 8 (3 Sets)


Standing Dumbbell Hammer Curl (alternating) – (1:1:1:1)
20's x 20
25's x 15
30's x 10 --> 20's x 20


HS Weighted Bench Dips – (1:2:1:2)
3 Plates/Side x 15 (3 Sets)
3 Plates/Side x 10 ---> 2 Plates/Side x 20


A1: Spider Curls – (2:1:2:1)
60 x 12 (3 Sets)


A2: Overhead Rope Ext (2:1:2:1) –
90 x 12 (3 Sets)


DB Goblet Squat: (1:3:1:1)
60 x 20 (2 Sets)
80 x 10 (1 Set)


Standing Calf Raise - (1:2:1:1)
135 x 10 + 10 Partials (3 Sets)


Seated Calf Raise- (1:2:1:1)
1 Plate + 25 x 25 (2 SetS)


Post-Workout:


Cellucor Peanut Butter Marshmallow and Pumpkin Oat Cake:

[The Solution]

Cellucor Chocolate Raspberry Peanut Butter Truffles



http://www.youtube.com/watch?v=uc_AG-iZZu0


Recipe


Dry:
40g Complete Pancake Mix (Extra Fluffy)
40g Oatmeal (MyOatmeal.com) Grinded into a powder
3g Splenda
10g PB Lean (MyOatmeal.com)
8g SF / FF Pudding Mix (vanilla)
34g Cor Performance Whey (Chocolate Raspberry Truffle)




Wet:
20g Raspberry Jam/Jelly (Sugar Free)
10g Honey
Dash Sugar Free Syrup
50g Yogurt (Greek/Regular)


Topping/Filling:
10g Sugar Free Hershey Syrup






Directions


1. Combine all truffle ingredients, except maple syrup, in a magic bullet (Blender). Turn on and blend for about 1 minute or until mixture appears well combined. At this point, it will be very thick and clumpy which is perfectly fine. Add in the maple syrup and blend until mixture is smooth and comes together.


2. Line a flat dish with parchment paper or wax paper. Take your hands or a spoon to help bind together into small truffles. Drop on the parchment paper and set aside. The amount of truffles you make will vary based off the size.


3. When you finished rolling or dropping Truffles onto parchment paper you will drizzle the chocolate syrup. When sitting in the fridge the chocolate syrup will bind together on top of the truffles. Let these sit at least 1-2 hours on the fridge to harden and serve after they set.


Enjoy!




Macros


For The Entire Recipe:


Calories ~ 570
Protein ~ 40g
Carbs ~ 85g
Fat ~ 8g

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 5 Day 5


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


Lying Leg Curls (1:1:1:1)
110 x 15 (4 Sets)


Leg Extension (1:1:1:3)
40 Each leg x 8 (4 Sets)


Timed Leg Press – (1:1:1:1)
7 Plates/Side x 35 Seconds (3 Sets)


Barbell Squats (1:2:1:1)
315 x 6 (4 Sets)


Step-Ups on a Low Box (1:1:1:1)
135 x 20 Steps (2 Sets)


GHR : (1:1:1:1)
BW x 8 (3 Sets)


Post=Workout:


Molten Chocolate Two-Tier Cake with Vanilla Whipped Frosting + Fruit:

[The Solution]

2012 vs 2015
173 on the left and 166 on the right