The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 7 Day 4


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


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


Wide, Neutral Grip Lat Pulldown
115 x 8 (3 Sets)
115 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 Chip Cookie Dough Skillet Cookie:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 7 Day 5


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


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


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


Leg Press Feet High (Hamstring Focus)
8 Plates/Side x 12 (3 Sets)
8 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:


Pretzel Crusted Pork Chop with Mashed Potatoes + Veggies:

[The Solution]

Cellucor Peanut Butter Marshmallow S’mores Brownies

Recipe

Dry:

2 Servings Complete Pancake Mix (90g)
1 Scoop Cor Performance Whey Peanut Butter Marshmallow Whey
Dash Baking Powder (3g)
Dash Splenda (3g)
1 Serving MyOatmeal.com Peanut Butter Lean (12g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
1 Serving Cocoa Powder (10g)

Wet:

1 Egg
1 White
3 TableSpoons Greek Yogurt (50g)
Dash Almond Milk (10g)

Topping/Filling:

2 Graham Crackers
2 Servings Mini-Marshmallow’s (30g)
Dash Sugar Free Chocolate Syrup (10g)

Directions

1. Pre-Heat Oven to 350 degrees
2. Mix all dry ingredients into a mixing bowl (Whey, Cocoa, SF/FF Pudding Mix, Splenda, PB Lean, Baking Powder, Pancake Mix)
3. Combine All wet ingredients into the dry and mix with a hand mixer, stand up mixer, or hand blender until batter is formed.
4. Coat a 9x9 or 6x6 Pyrex Dish with cooking spray, and transfer batter. Place in oven and bake for 15-20 minutes until Brownies are 90% done.
5. Take Brownies out of oven, apply mini marshmallows and turn oven to “Broil”. Broil for 1-2 minutes until marshmallows turn golden brown. Remove from oven.
6. Allow finished product to cool on a cooling rack for 3-5 minutes. Take both graham crackers and crumble on top, or leave one aside to decorate on top.
7. Drizzle Chocolate Syrup on top for added decorate and flavor.
8. Cut into as many slices as you prefer & Enjoy!

Macros

For Entire Recipe:

Calories ~ 875
Protein ~ 55g
Carbs ~ 135g
Fat ~ 12g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 8 Day 1


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


Barbell Row
135 x 8
155 x 8
185 x 8
250 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
110 x 12 (3 Sets)
110 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:


1201 Kitchen Agave Roasted Pork Tenderloin

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 8 Day 2


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


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


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


HS Bench Press
3 Plates +10/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:


Black Bean Tikka Masala Stirfry:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 8 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
8 Plates/Side x 8 (3 Sets)
8 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)


RDL
245 x 10 (3 Sets)
245 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:
Red Velvet Pancakes:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 8 Day 4


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


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


Wide, Neutral Grip Lat Pulldown
115 x 8 (3 Sets)
115 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:
Sludge Bowl + Mix-Ins:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 8 Day 5


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


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


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


Leg Press Feet High (Hamstring Focus)
8 Plates/Side x 12 (3 Sets)
8 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:


Stuffed Peppers:

[The Solution]

Cellucor Red Velvet Glazed Cake

Recipe

Dry:
2 Servings Extra Fluffy Complete Pancake Mix (90g)
1 Scoop Cor Performance Red Velvet Cake Batter Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Soda (3g)
1 Serving MyOatmeal.com Peanut Butter Lean Red Velvet Flavor (12g)

Wet:
1 Egg
3oz Greek Yogurt (75g)
1/4th Cup Water

Topping/Filling:
1 Serving Ricotta Cheese (62g)
3.5oz Carbmaster Yogurt (100g)
Dash Splenda (3g)



Directions

1) Pre Heat Oven to 350 Degrees
2) Combine all dry in a bowl (SF/FF Pudding Mix, Whey, Pancake Mix, PB Lean, Baking Powder, Splenda) and set aside
3) Combine Egg and Greek Yogurt in a separate bowl, and then combine with dry. Mix with spoon, hand blender or hand mixer until batter is formed.
4) Coat a spring form pan with cooking spray and transfer batter. Bake for 22-25 minutes until done and toothpick comes out clean. Allow to cool for 5-10 minutes on a cooling rack.
5) In a separate bowl combine regular yogurt, ricotta cheese, and Splenda to make a frosting. Transfer frosting to Ziploc bag and let it sit in fridge for 30-45 minutes to thicken up.
6) Cut slight hole in corner of Ziploc bag. Squeeze bag to glaze the cake (going back and forth) until frosting runs out.
7) Enjoy!

Macros

For Entire Cake + Glaze:

Calories ~ 700
Protein ~ 50g
Carbs ~ 100g
Fat ~ 12g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 1 Day 1


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


Hammer Strength Machine Chest Press:
3 Plates/Side x 20 (4 Sets)


Incline DB Bench:
100's x 15 (Rest Pause)


A1:Pec Dec Fly:
125 x 12 (3 Sets)


A2: Stretch Push-Up:
BW x 12 (3 Sets)


Chest Supported DB Rear Delt Fly:
10's x 15 + 10 Partials (3 Sets)


HS Machine Over Head Press:
120 x 10 ---> 100 x 8 ---> 80 x 12


Dumbbell Y Raise:
15's x 15 + 10 Partials (3 Sets)


B1: Rope Crunches:
100 x 12 (3 Sets)


B2: Lying Legs Raises:
BW x 12 (3 Sets)


Post-Workout:


Cellucor S'mores PB Lean Glazed Low Carb Pancakes:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 1 Day 2


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


Bent Over Smith Machine Rows:
4-25's/Side x 10 --> 3-25's/Side x 8 --> 2-25's/Side x 10


Single Arm Lat Pull Down:
20 Each Hand x 12 (3 Sets)


Chest Supported Row Machine Pronated:
1 Plate + 20 x 15 (3 Sets)


Lat Pulldown:
120 x 20 (Rest Pause)


A1:Rope Face Pull:
140 x 15 (4 Sets)


A2: Rope Pullover:
100 x 15 (4 Sets)


DB Shrug:
100's x 15 (1 Set)


Seated Calf Raise:
2 Plates x 15 (3 Sets)


Post-Workout:


New Orleans Cafe Au Lait & Beignets:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 1 Day 3


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


Lying Leg Curl:
140 x 20 (Rest Pause)


HS Machine Leg Press:
350 x 15 (3 Sets)


A1:Abductor:
110 x 15 (3 Sets)


A2: Abductor:
110 x 15 (3 Sets)


Barbell Squat: (5:1:1)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5


DB Stiff Leg Deadlifts Variation:
100s x 20 (Rest Pause)


Leg Curl Glute Bridges:
50 x 10 (3 Sets)


B1: Weight Ab Crunch:
25 Pound Plate x 10 (3 Sets)


B2: Hanging Leg Raise:
BW X 12 (3 Sets)




Post-Workout:


Glazed, Pinewheel, PB Filled, Angel Cream Filled, Chocolate Fried Cake, Chocolate Cream Filled Donuts:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 1 Day 4


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




A1: Partial Side Lateral Raise:
10's x 20 (3 Sets)


A2: DB Front Raise:
15's x 15 (3 Sets)


A3: Band Pull Apart:
Band x 20 (3 Sets)


Single Arm Reverse Pec Dec:
20 Each Hand x 10 (2 Sets)


B1: Rope Pressdowns:
100 x 50 (Rest Pause)


B2:Rope Hammer Curls:
70 x 50 (Rest Pause)


Seated DB Curl Supinated Countdowns:
25's x 8 / 6 / 4 / 2 (No Rest Between Arms)
(3 Sets)


Seated Overhead Tricep Extension Countdowns: 8,6,4,2 (3 sets)
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)


Post-Workout:


Jalapeno Chili Bacon Cheese Hotdogs and Loaded Fries:

[The Solution]

Cellucor Pumpkin Cheesecake Cupcakes

Recipe

Dry:

2 Servings Extra Fluffy Complete Pancake Mix (80g)
1 Scoop Cor Performance Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)
Dash Trader Joes Pumpkin Spice (1g)
1 Serving MyOatmeal.com PB Lean (Pumpkin Spice)

Wet:
1 Egg
3oz Pumpkin (75g)
2oz Greek Yogurt (50g)

Topping/Filling:
4 Servings Whip Cream (20g)
Dash Cinnamon (2g)



Directions

1) Pre-heat oven to 350 degrees
2) Combine all dry ingredients in a mixing bowl (Pancake Mix, Whey, SF/FF Pudding Mix, Splenda, Pumpkin Pie Spice, PB Lean, & Baking Powder). Set Aside
3) In a separate bowl combine all wet ingredients (egg, yogurt, pumpkin) and combine into dry ingredients. Mix until batter is formed with a spoon, hand mixer, hand blender, or stand up mixer.
4) Coat muffin tray with cooking spray and spoon batter evenly into each muffin tin. Make sure to not overfill each tin (I suggest filling ¾ of way) to allow rising during the cooking process.
5) Bake 15-18 minutes until done or toothpick comes out clean. Remove from oven and place on cooling rack for 5-10 minutes.
6) Remove muffins onto a separate plate and frost with whipped cream. Sprinkle cinnamon on top for extra decoration.
7) Enjoy

Macros

For Entire Recipe:
Calories ~ 645
Protein ~ 45g
Carbs ~ 90g
Fat ~ 12g

If you make 6:

Calories ~ 105
Protein ~ 7.5
Carbs ~ 15g
Fat ~ 2g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 1 Day 5


DB Bi Lateral Row:
30's x 15 --> 25's x 10 ---> 20's x 10


V Bar Pulldown Reverse Facing:
100 x 20 (Rest Pause)


Chest Supported Slight Incline Braced DB Row:
30's x 15 --> 25's x 10 --> 20's x 10


Rack Pull (below knee):
135 x 8
185 x 8
225 x 8
275 x 8
315 x 6


Seated Single Arm Underhand Low Pulley Row:
30 Each hand x 12 (3 Sets)


Donkey Calf Raise:
2 Plates/Side x 15 (3 Sets)


Post-Workout:


Cellucor Cor-Fetti Cupcakes: