The Hunger for Success: The Solution's Offseason

[The Solution]

timed leg presses suck!! I am going to have to remember to do those next week

Good thing they are not banded (Austin don't read this)

[Sunnyday]

Great looking leg day! Timed anything is brutal.

Ice cream sammy looks killer.

[The Solution]

Cellucor Molten Chocolate Peanut Butter Lean Cups


http://www.youtube.com/watch?v=VzaB-fiWbrM

Recipe

Dry:
2 Scoops (70g) Molten Chocolate Cor Performance Whey
10g Cocoa Powder
3g Splenda

Wet:
150g Greek Yogurt
1/4^th Cup Water

Topping/Filling:
25g PB Lean (MyOatmeal.com)




Directions

1. Mix Protein Powder, cocoa, splenda and Yogurt in a bowl to make protein pudding as a base and topping for your Protein Cups! You may need to add more water to make a thick enough consistency!
2. Line a muffin trey with linens (cupcake linens work best)
3. Layer Protein pudding (half of it) into the bottom of the linen.
4. Freeze for 30-45 minutes
5. Take PB Lean in a small cup and mix with water to make the sludge like consistency. Top the protein pudding base in the linen cup (as a peanut butter filling)
6. Freeze for 30-45 Minutes
7. Add final amount of protein pudding as a top layer
8. Freeze for 30-45 minutes
9. Pull out of freezer, remove the linens and Enjoy!


Macros

For the Entire Recipe:

Calories ~ 480
Protein ~ 70g
Carbs ~ 30g
Fat ~ 9g

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 7 Day 4


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)
250 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)
65 x 15 (4 Sets)


A2: HS Machine Shoulder Press – (1:2:1:2)
85 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:


Coolhaus Mintimalism Ice Cream Sandwich

[The Solution]

Using a Fat Bar
been dieting 16 weeks and hit a new PR
265 x 6 @ 163-164 Pounds



http://www.youtube.com/watch?v=WD9Uuq89zLA

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 7 Day 5


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


Chest Supported Machine Row (1:1:1:1)
35 Each hand x 10
40 Each Hand x 10
45 Each Hand x 10
50 Each Hand x 10
55 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 +10 x 10
4-25lb Plates + 15 x 10
4-25lb Plates + 25 x 10


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


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


A1:Snatch Grip Rack Pull (2:1:1:1)
325 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:


Red Velvet Protein Cake with Whip Cream + Strawberries:

[The Solution]

Cellucor C4 Gummy’s


http://www.youtube.com/watch?v=fPIlly4G1wk

Recipe

1 Scoop C4 of Choice (50x, Mass, Ripped, G4, G3)
½ Cup Water
3 Knox Gelatin Packets




Directions

Put Water, C4 of Choice (1 Scoop) and Gelatin Packets in a small saucepan, 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.


Macros

For All Gummy’s:

Calories ~ 12
Protein ~ 3g
Carbs ~ 0g
Fat ~ 0g

[data4]

Good thing they are not banded (Austin don't read this)

Oops, too late

[Sunnyday]

^^who didn't see THAT coming?! Somebody have the paramedics ready for Bob's next leg day.

[The Solution]

Cellucor Molten Chocolate Peanut Butter Lean Cheesecake


http://www.youtube.com/watch?v=6eaAB1ruMnk

Recipe

Dry:
40g (~1 Scoop) Molten Chocolate Cor Performance Whey
Dash Salt
¼ Cup Splenda (12g)
20g PB Lean (MyOatmeal.com)


Wet:
228g Fat Free Cream Cheese (8oz)
150g Greek Yogurt (~5oz)
Dash vanilla Extract
Dash Almond Milk (~10-15g)
2 Whole Eggs

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 vanilla extract, Dash of Almond milk, and Greek Yogurt and beat together..

4. Add in Dry Ingredients (Splenda and Salt), beat together and add the eggs in 1 by 1 (to prevent cracking and keeping moisture inside cheesecake)

5. Here is where you will separate the batter into two separate bowls and in each bowl mix one with the Molten Chocolate and the other with PB Lean and beat until batter is formed.

6. Transfer Batter to Spring form pan using a spatula in layers. Add half the PB Lean Mixture, Then half the Molten Chocolate, and repeat to make 4 layers (2 of PB Lean and 2 of Molten Chocolate). Use a small wooden pick to swirl the circular patterns into any pattern of your desire (hence the swirl) and then bake for 30 minutes at 300, turn down to 200 for 50 minutes after the 30 minutes has expired.

7. 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.

8. Cut into however many portion you would like and enjoy! (I am doing 4 in this video)



Macros

For Entire Cheesecake:

Calories ~ 715
Protein ~ 90g
Carbs ~ 55g
Fat ~ 15g

If Cut Into 4 Pieces :
Calories ~ 178.75
Protein ~ 22.5g
Carbs ~ 13.75g
Fat ~ 3.75g

[Rocky3]

Using a Fat Bar
been dieting 16 weeks and hit a new PR
265 x 6 @ 163-164 Pounds



http://www.youtube.com/watch?v=WD9Uuq89zLA

Does the fat bar weigh more than the standard olympic bar?

[The Solution]

Just variation
it helps keep strain and tension off delts for me and more chest activation

[The Solution]

Inov8 Elite Performance
Mesocycle #20
Week 8 Day 1


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


Standing Dumbbell Curls – (3:1:1:1)
35's x 8 (3 Sets)


Single Arm Cable Pushdown – (3:1:1:1)
65 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)
65 x 12 (3 Sets)


A2: Overhead Rope Ext (2:1:2:1) –
95 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:


Buffalo Chicken Ranch Pizza'

[Rocky3]

^^^High carb day?

[The Solution]

^^^High carb day?

i do not have high carb days.