The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 7 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:


Margherita pepperoni, Italian sweet sausage, Roasted red bell peppers Pizza:

[The Solution]

Cellucor Cor-Fetti Sprinkle Waffles


Recipe

Dry:
2 Serving’s Funfetti Pancake Mix (108g)
1 Scoop Cor Performance Cor-Fetti Cake Batter Protein Powder (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Baking Powder (3g)

Wet:
½ Cup Almond Milk (114g)
2 Egg Whites

Topping/Filling:
Dash of Sprinkles (5g)
4 Servings Whip Cream (20g)
Syrup (Optional)



Directions

1. Pre-Heat Waffle Iron until ready to cook
2. Combine all Dry ingredients into a mixing bowl
3. Add Milk and Egg Whites to dry ingredients and mix with a hand blender, stand up mixer, or hand mixer. Mix until batter is formed.
4. Coat waffle iron with cooking spray and drop enough batter to cover bottom of waffle iron. Press down and allow 2 minutes to cook.
5. Rinse/Repeat process of cooking until all batter is used
6. Top with Sprinkles & Whip Cream. Add additional Syrup if desired
7. Enjoy!

Macros

For Entire Recipe:

Calories ~ 650
Protein ~ 45g
Carbs ~ 105g
Fat ~ 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 8 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:


Sweet Potato & Chicken Stirfry:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 8 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:


Cinnamon Swirl Bread pudding:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 8 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:


Turkey, Asparagus, and Cinnamon Sugar Sweet Potatoes:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 8 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
Ham and Cheese Omelete + Chocolate protein pudding sweet potatoes with strawberries:

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 8 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:
Peanut Butter Chip Protein Bread:

[The Solution]

Cellucor Strawberry Milkshake Shortcake


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)
4 Dessert Cups (Wegmans)

Wet:
6oz Carbmaster (170g)
1 Serving Fat Free Ricotta Cheese (62g)

Topping/Filling:
4 Servings Fat Free Whip Cream (20g)
3oz Strawberries (75g)

Directions

1.Take 4 Dessert Cups and lay them on a plate and set aside.
2. In a small bowl combine all dry ingredients (Whey, SF/FF Pudding Mix, and PBLean)
3. Combine the yogurt and ricotta cheese to the dry ingredients to make a protein pudding.
4. Use the protein pudding to fill the dessert cups as a base to the recipe.
5. Top the Strawberry Shortcake with Fat Free Whip Cream, and dice up 3oz of strawberries to decorate the top of your finished dessert
6. Enjoy!

Macros

For Entire Strawberry Shortcake Recipe:

Calories ~ 650
Protein ~ 50g
Carbs ~ 95g
Fat ~ 8g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 1 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
225 x 8 + 4 + 4 + 4 (Rest Pause)


Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)


DB Row
70' x 8
80 x 8
100 x 10 + 6 + 4 (Rest Pause)


Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10


Single Arm Pulldown
20 Each Hand x 20 (3 Sets)


Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20


Narrow Grip EZ Bar Preacher Curl
65 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10


Post-Workout:


Margherita pepperoni, Italian sweet sausage, Roasted red bell peppers Pizza + Chicken parmesan Dinner @ Mi Scuzi:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 1 Day 2


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


Incline Bench Press
135 x 5
185 x 5
225 x 5
225 x 8 + 6 + 4 + 2 (Rest Pause)


DB Flat Chest Press
90's x 10 (4 Sets)
90's x 12 --> 70's x 6 --> 50's x 8


HS Bench Press
3 Plates/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)


Cable Crossover
20 Each Hand x 20 (3 Sets)


EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)


DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10


DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch


Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15


Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)


Post-Workout:


Cellucor Red Velvet Peanut Butter Lean Pudding:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 1 Day 3


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


Seated Leg Curl
100 x 8 (3 Sets)
100 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)


RDL
225 x 10 (3 Sets)
225 x 8 --> 185 x 8 ---> 135 x 10


Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12


Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)


Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)


Post-Workout:


New Orleans Ice Cream Company Mint Chocolate Cookie:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 1 Day 4


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


Below Knee Rack Pull
315 x 6 (4 Sets)
315 x 6 + 6 + 4 + 2 (Rest Pause)


Wide, Neutral Grip Lat Pulldown
100 x 8 (3 Sets)
100 x 8 + 7 + 5 (Rest Pause)


Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10


BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)


Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)


HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)


Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)


Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)


Post-Workout:


Cellucor Cor-Fetti Cake Batter Pumpkin Cheesecake:

[Puma]

Great workouts and recipes. Actually saw you have a recipe thread so I'll have to go follow that one as well. I'm guessing "Post-Workout" was not simply hunkering down to eat that whole cake or having the whole pint of ice-cream (though I usually do consider that one serving, lol). Thanks again for sharing all the info

[The Solution]

Ice cream and cake are anabolic

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 1 Day 5


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


Lying Leg Curl
100 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)


Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)


Leg Press Feet High (Hamstring Focus)
6 Plates/Side x 12 (3 Sets)
6 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12


DB RDL
80's x 10 (3 Sets)
80's x 8 + 6 + 4 + 2 (Rest Pause)


Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10


Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)


Post-Workout:


8oz Sirloin Filet, Breaded Shrimp, Roasted Potatoes, and veggies @ Crowleys: