The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 8 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:


Jalapeno + Runny Egg Turkey Burger + Fries:

[The Solution]

Cellucor Chocolate Chip Cookie Dough Pumpkin Cookies

Recipe

Dry:

½ cup MyOatmeal.com Cookie Dough (40g)
1 Serving MyOatmeal.com Peanut Butter Lean Cookie Dough (12g)
1 Serving Extra Fluffy Complete Pancake Mix (40g)
Dash Splenda (3g)
Dash Baking Powder (3g)
1 Serving SF/FF Pudding Mix (8g)
1 Scoop Cellucor Cor Performance Chocolate Chip Cookie Dough (34g)
Dash Sea Salt (1g)

Wet:
2 Egg Whites
3oz Pumpkin (75g)
Dash vanilla Extract (1g)
6oz Greek Yogurt (150g)


Topping/Filling:
1 Serving Chocolate Chips (20g)



Directions

1) Pre-Heat Oven to 350 degrees

2) Use a magic bullet and take 40g of Oatmeal (1/2 Cup) and blend into a powder. Combine the oatmeal powder with the rest of the dry ingredients (Pudding Mix, Whey, Salt, Baking Powder, Splenda, and Pancake Mix)

2) Add 2 Egg Whites to the dry ingredients, add the greek yogurt, dash of vanilla extract, and then add the pumpkin.. Lastly fold in the chocolate chips and form batter.

3) Line a baking sheet/cookie sheet with tin foil and coat with cooking spray. Take a spoon and tablespoon your batter at least 1-1.5” away from each other, as they will expand during the cooking process.

4) These will take 8-10 minutes to cook; they will not appear dark brown on the bottom because they will still cook as they cool. When the top starts to turn golden brown pull them from the oven as they are done!

5)Allow to cool on a cooling rack for at least 5-10 minutes as these will be very hot!

6) Enjoy

Macros

For Entire Recipe:

Calories ~ 750
Protein ~ 65g
Carbs ~ 100g
Fat ~ 10g

Per Cookie (If You Make 10):

Calories ~ 75
Protein ~ 6.5g
Carbs ~ 10g
Fat ~ 1g

[Curt James]

365x3 Topset of Squat



https://www.youtube.com/watch?v=cmxsNR2LAS0

Awesome.

What is that, double bodyweight and then some!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 8 Day 5


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


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


V Bar Pulldown Reverse Facing:
110 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
325 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:
French Toast + Eggs + Sludge Bowl:

Awesome.

What is that, double bodyweight and then some!

365 x 3 for reps
Weighing around 180-183
So yes!

[BeastFitness]

Not banned on this site! At least I can still follow your workout log!

Crushing these workouts brother!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 1 Day 1


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


Pull-Ups:
3 Sets to Failure


Deadlift: (1:1:1:1)
315 x 6 (3 Sets)
325 x 5 (1 Set)


Braced DB Rows: (1:1:1:1)
40's x 10 (2 Sets)
40's x Failure (1 Set)


DB Shrugs: (2:1:2:1)
90's x 10 (4 Sets)


Hammer Curls: (3:1:1:1)
20's x 8
25's x 8
30's x 8
35's x 8
40's x 8


EZ Bar Curls: (2:1:1:1)
50 x 15 (2 Sets)
50 x 15 --> 40 x 10 --> 30 x 12


A1: Cable Crunch
70 x 15 (3 Sets)


A2: Hanging Leg Raise
BW X 15 (3 Sets)


Post-Workout:


Ultimate Chocolate Layered Cake:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 1 Day 2


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




Incline Bench Press: (2:1:1:1) 3-4 work up sets (shoulder windmills between sets)
225 x 6 (3 Sets)
235 x 5 (1 Set)


Flat DB Bench Press: (2:1:2:1)
90's x 10 (3 Sets)


Pec Dec: (2:2:2:2)
110 x 12 (3 Sets)
110 x Failure (1 Set)


Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6


Bodyweight Dips:
BW x Failure (3 Sets)


Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)


A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)


A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)


A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)


Post-Workout:


Cellucor Red Velvet Cream Cheese Frosted Cheesecake:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 1 Day 3


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


Lying Leg Curls: (1:2:1:2)
125 x 10 (3 Sets)


A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)


A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)


Barbell Squat: (1:1:1:1)
315 x 6 (3 Sets)


Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)


Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)


Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)


Post-Workout:




Buffalo Chicken Bacon Ranch pizza:

[The Solution]

Video of Squats

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 1 Day 4


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


Chest Supported Pronated Machine Rows: (2:1:1:1)
1 Plate + 25 x 10 (5 Sets)


Single Arm Underhand Pulldowns: (1:2:1:2)
25 Each Hand x 15 (3 Sets)


Bodyweight Hyperextension: (1:1:1:1)
BW x Failure (3 Sets)


A1: Chest Supported Rear Delt DB Raise: (2:1:1:1)
20's x 15 (3 Sets)

A2: Partial Rear Delt Swings: (2:1:1:1)
20's x 15 (3 Sets)


A3: Single Arm Side Lateral Raises: (2:1:1:1)
25's x 10 (3 Sets)


B1: Rope pressdown: (1:1:1:1)
130 x 15 (4 Sets)


B2: Cable Hammer curl: (1:1:1:1)
50 x 10 (4 Ses)


B3: BW Dips: (1:1:1:1)
BW x 10 (4 Sets)


B4: EZ bar curls: (1:1:1:1)
50 x 15 (4 Sets)


Post-Workout:




Ben & Jerry's Roasted and Toasted:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 1 Day 5


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


Pull-Ups:
3 Sets to Failure


Deadlift: (1:1:1:1)
315 x 6 (3 Sets)
325 x 5 (1 Set)


Braced DB Rows: (1:1:1:1)
40's x 10 (2 Sets)
40's x Failure (1 Set)


DB Shrugs: (2:1:2:1)
90's x 10 (4 Sets)


Hammer Curls: (3:1:1:1)
20's x 8
25's x 8
30's x 8
35's x 8
40's x 8


EZ Bar Curls: (2:1:1:1)
50 x 15 (2 Sets)
50 x 15 --> 40 x 10 --> 30 x 12


A1: Cable Crunch
70 x 15 (3 Sets)


A2: Hanging Leg Raise
BW X 15 (3 Sets)


Post-Workout:




Starbucks Cupcake Frappuccino:

[BeastFitness]

Crushing it like always brother! Enjoy the weekend?

[Jaredmus]

Crushing it like always brother! Enjoy the weekend?

Squats looking good

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 1


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




Incline Bench Press: (2:1:1:1)
225 x 6 (3 Sets)
235 x 5 (1 Set)


Flat DB Bench Press: (2:1:2:1)
90's x 10 (3 Sets)


Pec Dec: (2:2:2:2)
110 x 12 (3 Sets)
110 x Failure (1 Set)


Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6


Bodyweight Dips:
BW x Failure (3 Sets)


Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)


A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)


A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)


A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)


Post-Workout:


Orange Crescents, Vanilla Sprinkle Cupcakes, Stuffed Chocolate Chip Cookies, & Butterscotch Scone:

[BeastFitness]

I don't think I've ever asked this but how do you feel you respond to volume, intensity, and frequency? Which have you and Austin found to be optimal for yourself over the years?