The Hunger for Success: The Solution's Offseason

[Granite-Dawg]

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

Holy Hell!! Great work brother!!

[The Solution]

Holy Hell!! Great work brother!!

I blame the ice cream
and Austin

[Curt James]

The food!

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 1


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


Calf Press on Leg Press:
5 Plates/Side x 8 (8 Sets)


Incline DB Bench Press (1:2:1:2)
90's x 10 (3 Sets)
90's x Failure (1 Set)


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


Smith Machine Decline Bench Press – (1:1:1:1)
225 x 15
245 x 12
255 x 10
255 x 10 + 5 + 5 + 5 (Rest Pause)


A1:Reverse Pec Dec – (1:2:1:2)
60 x 15 (4 Sets)


A2: HS Machine Shoulder Press – (1:2:1:2)
80 Each Hand x 12 (4 Sets)


Side Lateral Partial Swings (2:1:2:1)
40's x 12 (4 Sets)


Dumbbell Y Raise (1:1:1:1)
15's x 20 (3 Sets)


Post-Workout:


Pulled Pork Sandwiches + Cajun Fries:

[Rocky3]

skin is thinning out nicely...good leg shot from the back...and that food!

[The Solution]

skin is thinning out nicely...good leg shot from the back...and that food!

Thank you
i look much leaner this week. Really getting good now!

[Rocky3]

Thank you
i look much leaner this week. Really getting good now!

amazing how you can eat those meals and get shredded like that

[The Solution]

Cellucor Red Velvet Peanut Butter Protein Frosting


http://www.youtube.com/watch?v=8PcjmGbr5qs

Recipe

Dry:
40g Cor Performance Whey (Red Velvet)
5g Cocoa Powder
12g PB Lean (Red Velvet from MyOatmeal.com)
8g SF/FF Pudding Mix (Vanilla)

Wet:
32g Cream Cheese (Fat Free)
150g Yogurt (Greek/Regular)
Additional Water (if too thick)
Dash Maple/Pancake Syrup (Optional)

Topping/Filling:
None



Directions

1. Combine all Dry ingredients in a bowl (Whey, SF/FF Pudding Mix, Cocoa Powder, and PB Lean).
2. Take and mix Wet ingredients of choice (Yogurt/Cream Cheese) and additional pancake/maple syrup or water if needed to get desired consistency.

1. Consume right away as a frosting, use it as a glaze/topping on baked goods or rice cakes, or mix with various fruits & other mix-ins! The possibilities are endless
2. Enjoy!

Macros

For Entire Frosting:

Calories ~ 345
Protein ~ 45g
Carbs ~ 30g
Fat ~ 5g

amazing how you can eat those meals and get shredded like that

Total calories

[Rocky3]

Total calories

What do you mean by that? Do you base your diet just on calories and not on macro ratios?

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 2


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:


Cellucor Molten Chocolate Peanut Butter and Banana Oat Cake:

What do you mean by that? Do you base your diet just on calories and not on macro ratios?

Macros are calories buddy
If your in a deficit you lose weight.
Pretty simple

[Rocky3]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 2


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:


Cellucor Molten Chocolate Peanut Butter and Banana Oat Cake:






Macros are calories buddy
If your in a deficit you lose weight.
Pretty simple

THAT I know, but I was wondering if you ONLY go by calories and not by how much protein, carbs, and fats you consume respectively

[Rocky3]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 2


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:


Cellucor Molten Chocolate Peanut Butter and Banana Oat Cake:






Macros are calories buddy
If your in a deficit you lose weight.
Pretty simple

THAT I know, but I was wondering if you ONLY go by calories and not by how much protein, carbs, and fats you consume respectively

[The Solution]

I have to go by protein carbs and fat to meet calories my man. That is what i am saying LOL

[The Solution]

Cellucor Cor-Fetti Cake Batter Pumpkin Cheesecake


http://www.youtube.com/watch?v=laacj-Ans_A

Recipe

Dry:
35g Cor Performance Whey (Cor-Fetti Cake Batter)
9g Splenda (1/4 Cup)
16g SF/FF Pudding Mix (Vanilla)

Wet:
1 Egg
2 Egg Whites
15oz Pumpkin (Libby’s)
50g Yogurt (Greek/Regular)
8oz Fat Free Cream Cheese

Topping/Filling:
None!



Directions


1. Turn over to 300 Degrees to preheat.

2. Line a Spring form pan (6”) with Parchment Paper (Wax Paper) this will help prevent the cheesecake from Sticking.

3. In a bowl mix and beat Cream cheese until a batter like consistency is formed, then add in the dry ingredients (Whey, SF/FF Pudding Mix, and Splenda

4. Mix the remaining wet ingredients (Pumpkin, Yogurt, Egg, and Egg Whites) into the mix and form a batter like consistency with a hand mixer or stand up mixer.

5. Transfer Batter to Springform pan that is coated with cooking spray (to prevent sticking). Then you will bake in the oven at 300 for 30 minutes, reduce temperature to 200 for an additional 50 minutes.

6. Allow to cool on a cooling rack for a good time period (10-15 minutes) and then transfer for a fridge for at least 4-6 hours if not overnight to cool to its full potential.

7. Enjoy!


Macros

For Entire Cheesecake:

Calories ~ 750
Protein ~ 85g
Carbs ~ 80g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 6 Day 3


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


Standing Dumbbell Curls – (3:1:1:1)
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 Chocolate Chip Cookie Dough Pumpkin Cookies: