The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 2 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:


Chicken & Potato Stirfry:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 2 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:


Chinese Takeout:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 2 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:


Chocolate PB & Banana Cheesecake:

[The Solution]

Cellucor PB Lean Frosted Molten Chocolate Fudge Brownies

Recipe

Dry:
1 Scoop Cor Performance Whey Molten Chocolate (34g)
2 Serving Complete Pancake Mix (90g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)
1 Serving Cocoa Powder (10g)

Wet:
1 Egg
2oz Greek Yogurt (50g)
3oz Pumpkin (75g)
Dash Almond Milk (20g)

Topping/Filling:
3oz Greek Yogurt (75g)
½ Scoop Cor Performance Whey Peanut Butter Marshmallow
1 Serving MyOatmeal.com Peanut Butter Lean (Powdered Peanut Butter)

Directions


1) Pre-heat oven to 350 degrees
2) Mix all dry ingredients in a bowl (Whey, SF/FF Pudding Mix, Splenda, Baking Powder, Cocoa Powder, Pancake Mix)
3) Combine all wet ingredients into the dry ingredients. Use a Hand Mixer/Blender and mix until a batter is formed
4) Coat a 6x6 or 9x9 pan with cooking spray and transfer batter. Place in the oven and bake for 18-20 minutes, or until a toothpick comes out clean. Set aside on cooling rack.
5) In a small bowl mix ½ scoop PB marshmallow protein, greek yogurt, and PB Lean until thick frosting is formed.
6) When brownies are cooled, apply frosting, spread evenly, and then cut recipe into as many servings as you would like
7) Enjoy!

Macros

For Entire Recipe + Frosting:

Calories ~ 755
Protein ~ 65g
Carbs ~ 90g
Fat ~ 15g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 2 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:
Chicken Bacon Ranch Pizza:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 2 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:


Meatloaf, Potatoes & Greens:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 3 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:


Chocolate Shoppe Ultimate Oreo Ice Cream:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 3 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:


Dunkin Donut's :

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 3 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:


Chicken parm:

[data4]

Im diggin the new team name here dude :P

Carry on!

[The Solution]

I am digging the madness from this mesocycle

Im diggin the new team name here dude :P

Carry on!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 3 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:
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)


Post-Workout:


Supreme Pizza:

[The Solution]

Cellucor Cinnamon Swirl Banana Bread Pumpkin Cupcakes

Recipe

Dry:

2 Servings Pillsbury Perfectly Pumpkin Baking Mix (90g)
1 Scoop Cor Performance Cinnamon Swirl Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Cinnamon (2g)
Dash Baking Powder (3g)
Dash Trader Joes Pumpkin Spice (1g)
1 Serving MyOatmeal.com PB Lean (Pumpkin Spice) (12g)

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

Topping/Filling:
3 oz Greek Yogurt (75g)
4 Servings Whip Cream (20g)




Directions

1) Pre-heat oven to 350 degrees
2) Combine all dry ingredients in a mixing bowl (Pillsbury Mix, Whey, SF/FF Pudding Mix, Splenda, Cinnamon, Pumpkin Pie Spice, PB Lean, & Baking Powder). Set Aside
3) In a separate bowl combine all wet ingredients (egg, yogurt, pumpkin, banana) 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.
7) In a small bowl mix Yogurt and Whip Cream to create frosting. Use a knife to frost on top of each cupcake when they are cooled.
8) Enjoy

Macros

For Entire Recipe:

Calories ~ 800
Protein ~ 55g
Carbs ~ 115g
Fat ~ 15g

If Make 6 Cupcakes:

Calories ~ 135
Protein ~ 9g
Carbs ~ 19g
Fat ~ 2.5g





Cellucor Cinnamon Swirl Banana Bread Pumpkin Cupcakes

Recipe

Dry:

2 Servings Pillsbury Perfectly Pumpkin Baking Mix (90g)
1 Scoop Cor Performance Cinnamon Swirl Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Cinnamon (2g)
Dash Baking Powder (3g)
Dash Trader Joes Pumpkin Spice (1g)
1 Serving MyOatmeal.com PB Lean (Pumpkin Spice) (12g)

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

Topping/Filling:
3 oz Greek Yogurt (75g)
4 Servings Whip Cream (20g)




Directions

1) Pre-heat oven to 350 degrees
2) Combine all dry ingredients in a mixing bowl (Pillsbury Mix, Whey, SF/FF Pudding Mix, Splenda, Cinnamon, Pumpkin Pie Spice, PB Lean, & Baking Powder). Set Aside
3) In a separate bowl combine all wet ingredients (egg, yogurt, pumpkin, banana) 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.
7) In a small bowl mix Yogurt and Whip Cream to create frosting. Use a knife to frost on top of each cupcake when they are cooled.
8) Enjoy

Macros

For Entire Recipe:

Calories ~ 800
Protein ~ 55g
Carbs ~ 115g
Fat ~ 15g

If Make 6 Cupcakes:

Calories ~ 135
Protein ~ 9g
Carbs ~ 19g
Fat ~ 2.5g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 3 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:


Dunkin Donuts:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 4 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:
25 Each Hand x 12 (3 Sets)


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


Lat Pulldown:
125 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:


Beef + Potato + Veggie Alfredo: