The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 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:


Dairy Queen Salted Caramel Truffle Blizzard:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 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:


Krispy Kreme Glazed Donut, S'mores Donut, Oreo Dirt Donut:

[data4]

Making some good strides lately my man!

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 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:


Jalapeno Spinach, and Feta Stuffed Double bacon Cheeseburger with Sweet Potato Tots:

[Puma]

Looks like the donuts and ice-cream have you pushing some great numbers Strong chest session.

[The Solution]

Looks like the donuts and ice-cream have you pushing some great numbers Strong chest session.

Staying in decent shape too
up 20 pounds since the end of my cut:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 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:
Breakfast Sandwiches and Hash Browns:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 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:


Cellucor Molten Chocolate Peanut Butter Lean Cheesecake:

[The Solution]

Cellucor PB Lean & Jelly Pancakes

Recipe

Dry:
1 Scoop Cellucor Peanut Butter Marshmallow Cor Performance Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)
2.5 Servings Extra Fluffy and Complete Pancake Mix (100g)

Wet:
1/4^th Cup Almond Milk (25g)
2 Egg Whites
2oz Yogurt (50g)

Topping/Filling:
4 TableSpoons Sugar Free Jelly (70g)
2 Servings MyOatmeal.com PB Lean (20g)



Directions

1. Preheat Griddle to a medium heat and coat with cooking spray
2. Combine all dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, Baking Powder)
3. Add in wet ingredients (milk, egg whites, and yogurt) and mix until batter is formed with a whisk, stand up mixer, or hand mixer.
4. Slowly drop batter into a skillet and spread evenly into a small circle to cook as a pancake. Allow to cook for 2 minutes until top begins to bubble and flip. Allow pancake to cook for another 1-2 minutes until golden brown and set aside on a plate.
5. Complete the cooking process until all pancakes are completed and cooked.
6. Layer each pancake with a serving of Sugar Free Jelly, and in a small bowl take the PB lean and add water slowly until a thick batter is formed. Use a spoon to glaze your pancakes with a Peanut Butter Drizzle for decoration
7. Enjoy!

Macros

For Entire Recipe:

Calories ~ 690
Protein ~ 50g
Carbs ~ 100g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
235 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
80 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:


Oatmeal Chocolate Chip Cookies:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 2


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


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


DB Flat Chest Press
90's x 10 (4 Sets)
100'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:


Stuffed Buffalo Chicken Breast Strifry:

[bill2]

hello bro
how the service of inov8 works for you ? they send you weekly workouts with your specific goals in mimnd ( for example emphasis on leg development and guad sweep..)

[The Solution]

hello bro
how the service of inov8 works for you ? they send you weekly workouts with your specific goals in mimnd ( for example emphasis on leg development and guad sweep..)

email this guy
[email protected]

[Puma]

Staying lean plus lifting and eating big. Doesn't get any better than that!

No chef here but you inspired me to put Kodiak Cakes on the menu and I made some pumpkin cookies based on one of your recipes. Thanks for sharing your culinary knowledge!

[The Solution]

Never tried Kodiak Cakes, i can get 3 box's of extra fluffy pancake mix from walmart for the price of kodiak cakes. too expensive for me haha

Glad you enjoyed the recipes man!!! Let me know if i can make one to your request for a future request.

Staying lean plus lifting and eating big. Doesn't get any better than that!

No chef here but you inspired me to put Kodiak Cakes on the menu and I made some pumpkin cookies based on one of your recipes. Thanks for sharing your culinary knowledge!