The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 3 Day 1


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


Leg Extension (3:1:1:2)
60 Each leg x 10 (4 Sets)


Rack Deadlift (below knee) (1:2:1:1)
275 x 6
315 x 6
365 x 6
385 x 6


Smith Front Squat (in smith) (3:1:1:1)
165 x 15 (4 Sets)


Squatting Isometric Hold
185 x 45 Second Hold (4 Sets)


Glute Bridge in Leg Extension (1:1:1:2)
90 x 20 (5 Sets)


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


A1. Abductor (1:1:1:1)
135 x 10 (4 Sets)


A2. Adductor (1:1:1:1)
135 x 15 (4 Sets)


Leg Press Calf Press (1:3:1:3)
130 x 20 (4 Sets)


Post-Workout:


Baked Ziti with Sauteed Veggies:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 3 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 (4 Sets)


A2. HS Chest Fly (1:2:1:2)
150 x 8 (4 Sets)


Stretch Push-Up
BW x Fail (3 Sets)


T-Bar Row (1:1:1:1)
1 Plate x 12
2 Plates x 12
2 Plates + 25 x 12 (2 Sets)


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


Underhand Single Arm Pulldowns
40 Each Hand x 10 (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:




Ben & Jerry The Tonight Dough:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 3 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
10's x 20 (4 Sets)


Single Arm Rear Delt on cables (rotate arms without rest)
5 x 12 (4 sets)


Band Pull-Aparts (1:1:1:2)
Thick Orange Band x 12 (4 Sets)


A1. Rope Pressdown
150 x 15 (4 Sets)


A2. DB Hammer Curl
25's Each Hand x 10 (4 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 (4 Sets)


Seated Calf Raise:
2 Plates x 10 + 15 Partials (4 Sets)


Post-Workout:


Celliucor Cor-Fetti Birthday Cake Protein Cake:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 3 Day 4


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


A1. Rope Pullover
100 x 12 (4 Sets)


A2. Face Pull (Seated)
140 x 15 (4 Sets)


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


A3. V Bar Pulldown
140 x 18 (4 Sets)


Wide Grip Pull-Up
BW x 35 (Rest Pause until 35 reps)


Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 10 (4 Sets)


HS Shrugs (1:1:1:2)
2 Plates/Side x 12 (4 Sets)


Incline Bench Press (5:2:1:1)
185 x 6 (5 Sets)


Cable Crossover (1:2:1:1)
25 Each hand x 15 (5 Sets)


Weighted Abs Crunch Machine
50 x 15 (4 Sets)


Post-Workout:


Sea and Land Entree (Chicken/Steak/Shrimp) + Rice:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 3 Day 5


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


Wide Behind The Neck Press
65 x 12 (4 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 20 (3 Sets)


Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (4 Sets)


Smith Close Grip Bench Press (2:1:1:1)
225 x 10 (4 Sets)


DB Concentration Curls (1:1:1:2)
15's x 20 (4 Sets)


Single Arm Overhead DB Ext (rotating without rest)
25 x 12 (4 Sets)


A1. Lying Leg Curl (1:1:1:2)
110 x 12 (3 Sets)


A2. Leg Ext (1:1:1:2)
60 Each leg x 15 (3 Sets)


Post-Workout:


Oreo Explosion Cupcake (From Icing On The Lake)

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Roll

Recipe

Dry:

1.5 Servings Complete Pancake Mix Extra Fluffy (60g)
1 Scoop Cellucor Cinnamon Swirl Cor Performance Whey (34g)
1 Serving SF/FF Pudding Mix (8g)
1 Serving MyOatmeal.com Pumpkin Spice Peanut Butter Lean (10g)
Dash Splenda (3g)
Dash Baking Powder (3g)
Dash Trader Joes Pumpkin Pie Spice (2g)
Dash Cinnamon (2g)

Wet:
2 Egg Whites
75g Pumpkin
Dash Almond Milk (10g)

Topping/Filling:
2 Tablespoons Cream Cheese (32g)
5oz Yogurt (150g)
Dash Splenda (3g)

Directions

Pre-heat the oven to 350 degrees.

Combine all Dry in a mixing bowl (Whey, Sf/FF Pudding mix, PB Lean, Pancake Mix, Baking Powder, Cinnamon, Pumpkin Spice, and Splenda) and then add in the almond milk and egg whites + Pumpkin.

Mix with a stand up mixer or use a whisk until batter is formed. You can either use cooking spray on a baking sheet / cookie sheet, or use tin foil and throw away when finished.

Spread batter to a very thin square layer and bake for 10 minutes until it is completed and a toothpick will come out clean.

Remove and let cool for 5 minutes, and spread Cream Cheese Filling along center of the roll.

SLOWLY Roll up and use toothpicks to hold pumpkin roll. Bake for an additional 5 minutes at 400 degrees until roll finishes cooking.

Allow to cool for 3-5 and Enjoy!

Macros

For Entire Pumpkin Roll:

Calories ~ 600
Protein ~ 60g
Carbs ~ 75g
Fat ~ 5g

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 4 Day 1


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


Leg Extension (3:1:1:2)
60 Each leg x 10 (4 Sets)


Rack Deadlift (below knee) (1:2:1:1)
275 x 6
315 x 6
365 x 6
405 x 6


Smith Front Squat (in smith) (3:1:1:1)
165 x 15 (4 Sets)


Squatting Isometric Hold
185 x 45 Second Hold (4 Sets)


Glute Bridge in Leg Extension (1:1:1:2)
90 x 20 (5 Sets)


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


A1. Abductor (1:1:1:1)
135 x 10 (4 Sets)


A2. Adductor (1:1:1:1)
135 x 15 (4 Sets)


Leg Press Calf Press (1:3:1:3)
130 x 20 (4 Sets)


Post-Workout:


Red Velvet Peanut Butter Chip Cookies:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 4 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
110'x 6 --> 70's x 6 --> 50's x 10


A1. HS Machine Chest Press (1:2:1:2)
3 Plates/Side x 12 (4 Sets)


A2. HS Chest Fly (1:2:1:2)
150 x 8 (4 Sets)


Stretch Push-Up
BW x Fail (3 Sets)


T-Bar Row (1:1:1:1)
1 Plate x 15
2 Plates x 15
2 Plates + 25 x 15 (2 Sets)


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


Underhand Single Arm Pulldowns
40 Each Hand x 10 (4 Sets)


Rope Pullovers
100 x 15 (4 Sets)


B1. Leg Raise
BW x 25 (3 Sets)


B2. Cable Crunch
100 x 30 (3 Sets)


Post-Workout:


Honey Chicken:

[The Solution]

Nothing like hitting a PR to start the day


Video of 110's x 6 Incline Bench DB Top Set (PR)



https://www.youtube.com/watch?v=n1yxxAQM0QE

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 4 Day 3


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


6 way DB Shoulder Raise:
10's x 12 (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
10's x 20 (4 Sets)


Single Arm Rear Delt on cables (rotate arms without rest)
5 x 15 (4 sets)


Band Pull-Aparts (1:1:1:2)
Thick Orange Band x 12 (4 Sets)


A1. Rope Pressdown
150 x 20 (4 Sets)


A2. DB Hammer Curl
25's Each Hand x 10 (4 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 (4 Sets)


Seated Calf Raise:
2 Plates x 10 + 15 Partials (4 Sets)


Post-Workout:


Chocolate Shoppe Chocolate Peanut Butter Cup:

[The Solution]

New Video Explaining Cellucor P6 PM (one of the 3 new P6's to drop)
P6 Chrome (more hormonal Support)
P6 Extreme (Heavy Test Booster)



https://www.youtube.com/watch?v=AODx0PY_rqI

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 4 Day 4


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


A1. Rope Pullover
100 x 12 (4 Sets)


A2. Face Pull (Seated)
140 x 15 (4 Sets)


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


A3. V Bar Pulldown
140 x 20 (4 Sets)


Wide Grip Pull-Up
BW x 35 (Rest Pause until 35 reps)


Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 12 (4 Sets)


HS Shrugs (1:1:1:2)
2 Plates/Side x 12 (4 Sets)


Incline Bench Press (5:2:1:1)
185 x 6 (5 Sets)


Cable Crossover (1:2:1:1)
25 Each hand x 15 (5 Sets)


Weighted Abs Crunch Machine
50 x 15 (4 Sets)


Post-Workout:


Cellucor Molten Chocolate Peanut Butter Chip No Bake Cookies:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 4 Day 5


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


Wide Behind The Neck Press
65 x 12 (4 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 20 (3 Sets)


Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (4 Sets)


Smith Close Grip Bench Press (2:1:1:1)
225 x 10 (4 Sets)


DB Concentration Curls (1:1:1:2)
15's x 20 (4 Sets)


Single Arm Overhead DB Ext (rotating without rest)
25 x 15 (4 Sets)


A1. Lying Leg Curl (1:1:1:2)
110 x 12 (3 Sets)


A2. Leg Ext (1:1:1:2)
60 Each leg x 15 (3 Sets)


Post-Workout:


Chicken, Sweet Potato and Apple Hash

[The Solution]

Cellucor Strawberry Shortcake Protein Pudding


Recipe

Dry:
1 Scoop Cellucor Cor Performance Strawberry Milkshake Whey (34g)
1 Serving SF/FF Pudding Mix (8g)
1 Serving Strawberry Shortcake MyOatmeal.com PB Lean (12g)

Wet:
5.3oz Greek Yogurt (150g)
1 Serving Fat Free Ricotta Cheese (62g)

Topping/Filling:
1 Dessert Cups (Wegmans)

Directions

1. In a small bowl combine all dry ingredients (Whey, SF/FF Pudding Mix, and PBLean)
2. Combine the yogurt and ricotta cheese to the dry ingredients to make a protein pudding.
3. Take a Dessert Cup and stick on the side for presentation
4. You can add additional strawberries (if you prefer none in this recipe)
5. Enjoy!

Macros

For Entire Strawberry Shortcake Protein Pudding:

Calories ~ 435
Protein ~ 50g
Carbs ~ 50g
Fat ~ 4g

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 5 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
315 x 8
335 x 8
395 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)
265 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:


8oz London Broil + Potatoes + Veggies: