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  1. #3391
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    Inov8 Elite Performance
    Mesocycle #24
    Week 3 Day 3


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


    Seated Leg Curl
    110 x 8 (3 Sets)
    110 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
    235 x 10 (3 Sets)
    235 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:


    Chocolate Covered Fried Cakes, Cream Filled, Peanut Butter Filled Donuts:



  2. #3392
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by The Solution View Post
    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.
    Not sure how the prices work out after you pay for the protein powder to add to the pancake mix. I figured I was saving money compared to the pancake mixes I saw at Vitamin Shoppe. I recently found a canister of P28 Pancake Mix that I had forgotten I bought from there but I have yet to try it. I had bought MetRX pancake mix in the past but again, thought the Kodiak Cakes might be more affordable.

    Here's a guilty pleasure of mine that might make for a good translation to healthier version. Popeye's Red Beans and Rice with biscuits. There are some clone recipes out there but none that try to take it in a bodybuilding diet direction. Not sure biscuits are even in the realm of possibilities for a translation or if this is just one of those meals that has to be relegated into the cheat zone.

    popeyes_red_beans_and_rice_01 copy.jpg
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  3. #3393
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    Quote Originally Posted by Puma View Post
    Not sure how the prices work out after you pay for the protein powder to add to the pancake mix.

    I don't i work for cellucor

  4. #3394
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    Quote Originally Posted by Puma View Post
    I had bought MetRX pancake mix in the past but again, thought the Kodiak Cakes might be more affordable.
    i have tried the met rx in the past its not too bad, like i said the kodiak is a bit expensive (the higher protein one) i know a lot of people who buy the regular one and add their own protein to it. or use protein pudding as a glaze/topping.

  5. #3395
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    Quote Originally Posted by The Solution View Post
    I don't i work for cellucor
    I didn't mean you "you", I meant more like me "you" or others "you", lol

    Quote Originally Posted by The Solution View Post
    i have tried the met rx in the past its not too bad, like i said the kodiak is a bit expensive (the higher protein one) i know a lot of people who buy the regular one and add their own protein to it. or use protein pudding as a glaze/topping.
    Considered a sludge topping but prefer the low calorie syrup and just drinking a scoop of whey beforehand while cooking.
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  6. #3396
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    Inov8 Elite Performance
    Mesocycle #24
    Week 3 Day 4


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


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


    Wide, Neutral Grip Lat Pulldown
    110 x 8 (3 Sets)
    110 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 Chocolate Peanut Butter Marshmallow Brownie Bites



  7. #3397
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    Inov8 Elite Performance
    Mesocycle #24
    Week 3 Day 5


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


    Lying Leg Curl
    110 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)
    7 Plates/Side x 12 (3 Sets)
    7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12


    DB RDL
    85's x 10 (3 Sets)
    85'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:


    Mexican Taco's, Chalupa, Burrito, Fajita's, Chile Relleno, Rice & Beans:



  8. #3398
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    Cellucor Vanilla Whipped PBLean Pumpkin Spice French Toast


    Recipe

    Dry:
    6 Slices Low-Carb Pepperidge Farms Bread
    ½ Scoop Whipped Vanilla Cor Performance Whey Molten Chocolate (20g)
    Dash of Spelnda (3g)
    Dash of Cinnamon (2g)
    Dash Baking Powder (3g)
    1 Serving Sugar Free Fat Free Pudding Mix (8g)


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

    Filling:
    2oz Cream Cheese (32g)
    3oz Pumpkin (50g)
    Dash Splenda (3g)
    Dash Cinnamon (2g)

    Topping:
    1 Serving MyOatmeal.com Pumpkin Spice PBLean (12g)



    Directions


    1. Combine all dry ingredients in a mixing bowl (Whey, SF/FF Pudding Mix, Baking Powder, Splenda, and Cinnamon) except the bread.
    2. Add the Wet ingredients (egg whites + Almond Milk) and mix with a whisk, hand mixer, or stand up mixer. You could also use a magic bullet to blend the batter for the French toast.
    3. Pre-Heat a griddle to a medium power
    4. Take batter and place in a wide and shallow bowl to dip French toast in. Coat griddle with cooking spray, and dip a piece of bread in the batter, soak, and then apply to griddle. Repeat the process until griddle is full (3-4 slices).
    5. Allow French toast to cook for 2 minutes until bottom starts to rise. Flip with a spatula, and allow other side to cook for an additional 1-2 minutes until golden brown. Complete process until all 6 pieces are finished cooking.
    6. In a small bowl combine filling (Pumpkin, Cream Cheese, Splenda, and Cinnamon) set aside
    7. In a very small bowl mix 1 serving PB lean with enough water to make a sludge like consistency (very thick) to apply as a glaze to your finished product.
    8. Layer each piece of French toast with the filling, and stack French toast on top of each other until filling runs out. Apply PB Lean glaze by swirling spoon back and forth on top for presentation.
    9. Enjoy!


    Macros

    For Entire Recipe + Topping & Filling.

    Calories ~ 575
    Protein ~ 50g
    Carbs ~ 80g
    Fat ~ 6g




  9. #3399
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    Inov8 Elite Performance
    Mesocycle #24
    Week 4 Day 1


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


    Barbell Row
    135 x 8
    155 x 8
    185 x 8
    240 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
    25 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
    70 x 15 (3 Sets)
    65 x 10 --> 55 x 8 --> 45 x 10


    Post-Workout:


    Bearclaw and Chocolate Chip Cream Filled Cookies:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3400
    OLYMPIAN Puma's Avatar
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    Looks like a great workout and delicious post. Someone mentioned avoiding fats post workout as it slows absorption at the post workout window but I think you mentioned not being big on the window theory anyway. I'm guessing since you specified "each hand" that it was one of those individual cable set ups with 2 separate cables rather than actually doing one arm at a time?
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  11. #3401
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    Inov8 Elite Performance
    Mesocycle #24
    Week 4 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:


    Chocolate Shoppe Cookie Dough:




    Quote Originally Posted by Puma View Post
    Looks like a great workout and delicious post. Someone mentioned avoiding fats post workout as it slows absorption at the post workout window but I think you mentioned not being big on the window theory anyway. I'm guessing since you specified "each hand" that it was one of those individual cable set ups with 2 separate cables rather than actually doing one arm at a time?
    That is untrue ^^
    http://forum.bodybuilding.com/showth...hp?t=165802131

    Overall Cliffs:

    - Nutrient Timing can be beneficial but window of opportunity is not as big as believed
    - Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
    - Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
    - Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.

    and here:
    http://www.jissn.com/content/10/1/5


    What We Know About Post-Workout Nutrient Timing

    AB: What did you actually find in your study?
    Brad: This was a complex analysis. We first performed a basic meta-analysis where the effects of protein timing on strength and hypertrophy were compared without adjusting for any confounding issues. The results showed that timing had no effect on strength, but a relatively small yet significant effect was found for hypertrophy.
    This initially led us to believe that we had confirmed the presence of a narrow “anabolic window of opportunity.” We then proceeded to perform a sophisticated statistical technique called regression, where we analyzed different variables (i.e. covariates) in isolation to see if they affected the outcome. This produced the most interesting finding of all: the quantity of protein consumed explained virtually all the variance in results!
    Specifically, a majority of studies did not match protein intake between groups: the experimental group consumed substantially more protein than the controls. Thus, the average protein consumption in the control groups were well below what is deemed necessary to maximize protein synthesis associated with resistance training.
    Only a few studies actually endeavored to match intake. We did a subanalysis of these studies. No effects were found on protein timing (and this was in spite of having to toss out a study that showed no effect because we weren’t able to obtain sufficient data for analysis).



    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3402
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    Inov8 Elite Performance
    Mesocycle #24
    Week 4 Day 3


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


    Seated Leg Curl
    110 x 8 (3 Sets)
    110 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
    235 x 10 (3 Sets)
    235 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:


    Cellucor S'mores Cupcakes:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3403
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    Quote Originally Posted by The Solution View Post
    That is untrue ^^
    http://forum.bodybuilding.com/showth...hp?t=165802131

    Overall Cliffs:

    - Nutrient Timing can be beneficial but window of opportunity is not as big as believed
    - Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
    - Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
    - Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.

    and here:
    http://www.jissn.com/content/10/1/5


    What We Know About Post-Workout Nutrient Timing

    AB: What did you actually find in your study?
    Brad: This was a complex analysis. We first performed a basic meta-analysis where the effects of protein timing on strength and hypertrophy were compared without adjusting for any confounding issues. The results showed that timing had no effect on strength, but a relatively small yet significant effect was found for hypertrophy.
    This initially led us to believe that we had confirmed the presence of a narrow “anabolic window of opportunity.” We then proceeded to perform a sophisticated statistical technique called regression, where we analyzed different variables (i.e. covariates) in isolation to see if they affected the outcome. This produced the most interesting finding of all: the quantity of protein consumed explained virtually all the variance in results!
    Specifically, a majority of studies did not match protein intake between groups: the experimental group consumed substantially more protein than the controls. Thus, the average protein consumption in the control groups were well below what is deemed necessary to maximize protein synthesis associated with resistance training.
    Only a few studies actually endeavored to match intake. We did a subanalysis of these studies. No effects were found on protein timing (and this was in spite of having to toss out a study that showed no effect because we weren’t able to obtain sufficient data for analysis).



    Thanks for posting this. Read Alan’s Stance, Brad’s Stance, and Overall Cliffs and will have to give the video a listen when I get a chance.
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  14. #3404
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    Inov8 Elite Performance
    Mesocycle #24
    Week 4 Day 4


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


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


    Wide, Neutral Grip Lat Pulldown
    110 x 8 (3 Sets)
    110 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:


    Bacon, Egg, and Cheese Tortellini Skillet:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #3405
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    Inov8 Elite Performance
    Mesocycle #24
    Week 4 Day 5


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


    Lying Leg Curl
    110 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)
    7 Plates/Side x 12 (3 Sets)
    7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12


    DB RDL
    85's x 10 (3 Sets)
    85'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:


    New Orleans Ice Cream Company Banana's Foster:


    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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