The Hunger for Success: The Solution's Offseason

[The Solution]

When i met with Austin this weekend (Inov8ElitePerformance) my coach we did some posing afterwards, tried to mess around with my most muscular pose. I think we found a better alternative.
Sitting above 10 pounds since the end of my cut (10-11 weeks ago)





previous MM

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 2


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


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


Barbell Bench Press – (3:1:1:1)
315 x 6 (3 Sets)


Pec Dec – (1:1:1:1)
115 x 15 (3 Sets)


Stretch pushups –
BW x Failure (3 Sets)


Band Pull Aparts – (1:1:1:1)
Band x 15 (4 Sets)


HS Side Lateral Raises – (1:1:1:1)
70 x 10 (4 Sets)


Seated Overhead DB Press – (5:3:1:1)
50's x 6 (5 Sets)


Post-Workout:


Chicken and Potato Hash with a Fried Egg:

[The Solution]

Inov8 Elite Performance
Mesocycle #22
Week 8 Day 3


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


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


Low Pulley Mag Rows (1:2:1:2)
115 x 8 (5 Sets)


A1: Rope Pullovers – (1:1:1:1)
35 x 15 (4 Sets)


A2: Barbell shrugs – (2:1:2:1)
185 x 20 (4 Sets)


Hyperextension – (1:1:1:1)
BW x 12 (4 Sets)


Seated Calf Raise (3:1:3:1)
2 Plates x 10 (5 Sets)


Post-Workout:




Cellucor Molten Chocolate Muffins:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 1


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


Leg Extension (3:1:1:2)
60 Each leg x 10 (3 Sets)


Rack Deadlift (below knee) (1:2:1:1)
225 x 8
275 x 8
315 x 8
365 x 8


Smith Front Squat (in smith) (3:1:1:1)
185 x 10 (3 Sets)


Squatting Isometric Hold
225 x 35 Second Hold (3 Sets)


Glute Bridge in Leg Extension (1:1:1:2)
110 x 10 (5 Sets)


BB RDL (3:3:1:2)
225 x 6 (4 Sets)


A1. Abductor (1:1:1:1)
135 x 10 (3 Sets)


A2. Adductor (1:1:1:1)
135 x 15 (3 Sets)


Leg Press Calf Press (1:3:1:3)
130 x 12 (5 Sets)


Post-Workout:


Chicken, Bacon, Macaroni & Cheese Bake:

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Bread Pudding

Recipe

Dry:
1 Scoop Cellucor Cinnamon Swirl Cor-Performance Whey (34g)
Dash Cinnamon (3g)
Dash Baking Powder (3g)
Dash Salt
6 Slices Bread (Low-Calorie/Carb)
1/4^th Cup Splenda (6g)
1 Serving SF/FF Pudding Mix (8g)

Wet:
2 Egg Whites
¾ Cup Milk (200g)
1/3 Cup Pumpkin (100g)
Dash Vanilla Extract

Topping/Filling:
None!



Directions

1) Pre-heat oven to 350.

2) Spray a 6x6 or 9x9 pan with cooking spray and set aside.


3) Tear the bread into small chunks and place in the pan.

4) In a separate large mixing bowl, combine the dry ingredients. (Whey, SF/FF Pudding Mix, Cinnamon, Baking Powder, Splenda)


5) Take all wet ingredients and combine in a mixing bowl (Egg Whites, Milk, Pumpkin, and Vanilla Extract). Use a stand up mixer or hand mixer to blend together.

6)Pour the mixture over the top of the bread.

7) Bake at 350 for 35-40 minutes. Test with a toothpick to ensure no fluids/liquid residue left.

8)Allow bread pudding to cool for 20-30 minutes and then place in the fridge to sit for at least 4-6 hours (or overnight)

9) Enjoy!

Macros


Calories ~ 520
Protein ~ 50g
Carbs ~ 70g
Fat ~ 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 2


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


DB Incline Bench (3:1:1:3)
70 x 6
80's x 6
85's x 6
90's x 6
100'x 6 --> 70's x 6 --> 50's x 10


A1. HS Machine Chest Press (1:2:1:2)
3 Plates/Side x 10 (3 Sets)


A2. HS Chest Fly (1:2:1:2)
150 x 8 (3 Sets)


Stretch Push-Up
BW x Fail (3 Sets)


T-Bar Row (1:1:1:1)
1 Plate x 8
2 Plates x 8
2 Plates + 25 x 8 (2 Sets)


Wide Lat Pulldown (1:2:1:2)
100 x 10 (4 Sets)


Underhand Single Arm Pulldowns
40 Each Hand x 8 (4 Sets)


Rope Pullovers
100 x 12 (4 Sets)


B1. Leg Raise
BW x 25 (3 Sets)


B2. Cable Crunch
100 x 30 (3 Sets)


Post-Workout:


Cinnamon Swirl and Molten Chocolate Swirled Cheesecake:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 3


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


6 way DB Shoulder Raise:
10's x 8 (4 Sets)


Seated DB Shoulder Press (2:1:1:1)
70's x 8
65's x 10
60's x 10
50's x 15


DB Side Lateral Partial Swing
15's x 15 (4 Sets)


Single Arm Rear Delt on cables (rotate arms without rest)
5 x 12 (3 sets)


Band Pull-Aparts (1:1:1:2)
Thick Orange Band x 12 (3 Sets)


A1. Rope Pressdown
150 x 15 (3 Sets)


A2. DB Hammer Curl
25's Each Hand x 10 (3 Sets)


A3. HS Dip Machine (3:1:1:1)
3 Plates/Side x Fail (3 Sets)


A4. Cambared Bar Cable Curl (3:1:1:1)
60 x 8 (3 Sets)


Seated Calf Raise:
2 Plates x 10 + 10 Partials (4 Sets)


Post-Workout:


Graeters Peanut Butter Chocolate Chip:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 4


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


A1. Rope Pullover
100 x 12 (3 Sets)


A2. Face Pull (Seated)
140 x 12 (3 Sets)


Just like in video:
https://www.youtube.com/watch?v=pMN5nFfhumg


A3. V Bar Pulldown
140 x 12 (3 Sets)


Wide Grip Pull-Up
BW x 30 (Rest Pause until 30 reps)


Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 10 (3 Sets)


HS Shrugs (1:1:1:2)
2 Plates/Side x 10 (4 Sets)


Incline Bench Press (5:2:1:1)
185 x 5 (4 Sets)


Cable Crossover (1:2:1:1)
25 Each hand x 12 (5 Sets)


Weighted Abs Crunch Machine
50 x 12 (4 Sets)


Post-Workout:


Volcano Shrimp + Shrimp Tempura Sushi Roll:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 5


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


Wide Behind The Neck Press
65 x 10 (3 Sets)


** Very slow and controlled, squeezing the rear delts the entire movement.


Front Hammer Grip DB Raise
20's x 12 (3 Sets)


Bent Over Rear Delt DB Swings
10's x 15 (3 Sets)


Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (3 Sets)


Smith Close Grip Bench Press (2:1:1:1)
225 x 8 (4 Sets)


DB Concentration Curls (1:1:1:2)
15's x 15 (3 Sets)

Single Arm Overhead DB Ext (rotating without rest)
25 x 12 (3 Sets)


A1. Lying Leg Curl (1:1:1:2)
110 x 10 (3 Sets)


A2. Leg Ext (1:1:1:2)
60 Each leg x 12 (3 Sets)


Post-Workout:


Sea & Land Dinner Entree @ Ayoama Japanese Steakhouse:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 1


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


Leg Extension (3:1:1:2) 45 sec 3 10
60 Each leg x 10 (3 Sets)


Rack Deadlift (below knee) (1:2:1:1)
225 x 10
275 x 10
315 x 10
365 x 10


Smith Front Squat (in smith) (3:1:1:1)
185 x 12 (3 Sets)


Squatting Isometric Hold
225 x 35 Second Hold (3 Sets)


Glute Bridge in Leg Extension (1:1:1:2)
110 x 10 (5 Sets)


BB RDL (3:3:1:2)
225 x 8 (4 Sets)


A1. Abductor (1:1:1:1)
135 x 10 (3 Sets)


A2. Adductor (1:1:1:1)
135 x 15 (3 Sets)


Leg Press Calf Press (1:3:1:3)
130 x 12 (5 Sets)


Post-Workout:


Layered Cinnamon Swirl Cheesecake with a Strawberry Compote + Banana's:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 2


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


DB Incline Bench (3:1:1:3)
70 x 6
80's x 6
85's x 6
90's x 6
100'x 6 --> 70's x 6 --> 50's x 10


A1. HS Machine Chest Press (1:2:1:2)
3 Plates/Side x 12 (3 Sets)


A2. HS Chest Fly (1:2:1:2)
150 x 8 (3 Sets)


Stretch Push-Up
BW x Fail (3 Sets)


T-Bar Row (1:1:1:1)
1 Plate x 8
2 Plates x 8
2 Plates + 25 x 8 (2 Sets)


Wide Lat Pulldown (1:2:1:2)
100 x 10 (4 Sets)


Underhand Single Arm Pulldowns
40 Each Hand x 8 (4 Sets)


Rope Pullovers
100 x 12 (4 Sets)


B1. Leg Raise
BW x 25 (3 Sets)


B2. Cable Crunch
100 x 30 (3 Sets)


Post-Workout:


Cookie Butter Cheesecake (Trader Joe's)

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 3


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


6 way DB Shoulder Raise:
10's x 10 (4 Sets)


Seated DB Shoulder Press (2:1:1:1)
70's x 8
65's x 10
60's x 10
50's x 15


DB Side Lateral Partial Swing
15's x 15 (4 Sets)


Single Arm Rear Delt on cables (rotate arms without rest)
5 x 15 (3 sets)


Band Pull-Aparts (1:1:1:2)
Thick Orange Band x 12 (3 Sets)


A1. Rope Pressdown
150 x 15 (3 Sets)


A2. DB Hammer Curl
25's Each Hand x 10 (3 Sets)


A3. HS Dip Machine (3:1:1:1)
3 Plates/Side x Fail (3 Sets)


A4. Cambared Bar Cable Curl (3:1:1:1)
60 x 8 (3 Sets)


Seated Calf Raise:
2 Plates x 10 + 10 Partials (4 Sets)


Post-Workout:


Ben & Jerry PB Cookie Core:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 4


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


A1. Rope Pullover
100 x 12 (3 Sets)


A2. Face Pull (Seated)
140 x 15 (3 Sets)


Just like in video:
https://www.youtube.com/watch?v=pMN5nFfhumg


A3. V Bar Pulldown
140 x 15 (3 Sets)


Wide Grip Pull-Up
BW x 30 (Rest Pause until 30 reps)


Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 10 (3 Sets)


HS Shrugs (1:1:1:2)
2 Plates/Side x 10 (4 Sets)


Incline Bench Press (5:2:1:1)
185 x 5 (4 Sets)


Cable Crossover (1:2:1:1)
25 Each hand x 12 (5 Sets)


Weighted Abs Crunch Machine
50 x 12 (4 Sets)


Post-Workout:


Burger + Sweet Potato Fries:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 5


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


Wide Behind The Neck Press
65 x 10 (3 Sets)


** Very slow and controlled, squeezing the rear delts the entire movement.


Front Hammer Grip DB Raise
20's x 12 (3 Sets)


Bent Over Rear Delt DB Swings
10's x 15 (3 Sets)


Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (3 Sets)


Smith Close Grip Bench Press (2:1:1:1)
225 x 8 (4 Sets)


DB Concentration Curls (1:1:1:2)
15's x 15 (3 Sets)


Single Arm Overhead DB Ext (rotating without rest)
25 x 10 (3 Sets)


A1. Lying Leg Curl (1:1:1:2)
110 x 10 (3 Sets)


A2. Leg Ext (1:1:1:2)
60 Each leg x 12 (3 Sets)


Post-Workout:


Peanut Butter Marshmallow Pancakes + Strawberries + banana's, and a Yogurt spread:

[The Solution]

Cellucor Molten Chocolate Peanut Butter Fudge Overnight Oatmeal


Recipe

Dry:
1 Scoop Molten Chocolate Cor Performance Whey (34g)
10g Cocoa Powder
1/4^th Cup Double Fudge Brownie MyOatmeal.com Oats (20g)

Wet:
5.3oz Yogurt (150g)

Topping/Filling:
2 TableSpoons of Peanut Butter (32g)



Directions

1. Combine all Dry ingredients into a bowl (Oatmeal, Whey, Cocoa Powder)
2. Add in Yogurt and stir until thick batter is formed.
3. Top with 2 Tablespoon’s of Peanut Butter for presentation or mix together.
4. Allow mixture to sit in fridge for 2-3 hours to thicken up (overnight oatmeal) or eat right away. This is a very portable and easy meal on the go!
5. Enjoy!

Macros

For Entire Overnight Oatmeal Recipe:

Calories ~ 520
Protein ~ 50g
Carbs ~ 35g
Fat ~ 20g