The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 8 Day 5


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


Back + Shoulder Accessory + Giant Arm Set


B1: Rope pressdown:
B2: Cable Hammer curl:
B3: BW Dips:
B4: EZ bar curls:


Post-Workout:


Chocolate Peanut Butter Coated Cookie Sandwich:

[The Solution]

Finally Crushed 405 x 5 on Squat
Been an all time-PR



https://www.youtube.com/watch?v=3YG_QLCZDcQ

[BeastFitness]

HUGE pr man! Great work!

[The Solution]

Much appreciated Alex

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 1 Day 1


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


3 sets of Pulls-Ups to failure


DB Bilateral Row:
40's x 8-10 Reps (3 Sets)
40's x Failure (1 Set)


Snatch Grip Rack Deadlift (below knee):
315 x 8 (4 Sets)
315 x 12 (1 Set)

+ Bicep Isolation


Post-Workout:




Chocolate Shopped Espresso Oreo:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 1 Day 2


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


Incline DB Bench Press:
100's x 5 (4 Sets)
100's x 9 (1 Set)


Pec Dips with Chains Around Neck:
BW + 75lbs Chains x 10 Reps (4 Sets)


Seated Rack Press:
95 x 8
105 x 8
135 x 8
145 x 8
155 x 8
175 x 8


+ Accessory Work.


Post-workout:


Talenti Chocolate Chip Cookie Dough:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 1 Day 3


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


Safety Bar Pause Squat: (1:2:1:2)
225 x 5 (5 Sets)


Close Stance Hack Squat:
2 Plates/Side x 8 (4 Sets)
Set 4: Same weight for AMRAP


+ Accessory


Post-workout:


Garlic Sesame Steak + Rice + Shrimp Egg Roll:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 1 Day 4


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


Back Accessory Work:


A1: DB Front Raise
20's x 10 (3 Sets)
A2: DB Side Lateral:
25's x 10 (3 Sets)
A3: DB Rear Delt DB Swings:
20's x 20 (3 Sets)


+ Arm Accessory


Post-Workout:




Carrot Cake:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 1 Day 5


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


3 sets of Pulls-Ups to failure


DB Bilateral Row:
40's x 8-10 Reps (3 Sets)
40's x Failure (1 Set)


Snatch Grip Rack Deadlift (below knee):
315 x 8 (4 Sets)
315 x 12 (1 Set)


+ Arm + Hamstring Accessorry


Post-Workout:




Cellucor PB Marshmallow Peanut Butter Chip Cookies:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 1


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


Incline DB Bench Press:
100's x 5 (4 Sets)
100's x 9 (1 Set)


Seated Rack Press:
95 x 8
105 x 8
135 x 8
145 x 8
155 x 8
175 x 8


+ Triceps/Calves


Post-workout:




Mac & Cheese Burger + Sweet Potato Cinnamon Sugar Fries + Peanut Butter Dipping Sauce:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 2


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


PreExhaust + Accessory Work


High Wide Stance Leg Press:
6 Plates/Side x 15 (2 Sets)


Safety Bar Pause Squat: (1:2:1:2)
225 x 5 (5 Sets)




Post-workout:




Romolo Chocolate's Peanut Butter Pretzel:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 3


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


Chest Supported Pronated Machine Rows:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10


Single Arm Underhand Pulldowns
27.5 Each Hand x 12 (3 Sets)


Deadlift: (20 Second Rest)
225 x 5 (5 Sets)
+ Arms + Shoulders


Post-Workout:


Cellucor Cor-Fetti Bread Pudding:

[data4]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 3


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


Chest Supported Pronated Machine Rows:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10


Single Arm Underhand Pulldowns
27.5 Each Hand x 12 (3 Sets)


Deadlift: (20 Second Rest)
225 x 5 (5 Sets)
+ Arms + Shoulders


Post-Workout:


Cellucor Cor-Fetti Bread Pudding:

Havent made bread pudding in a hot minute. Maybe I will soon!

[The Solution]

It provides PR's
got plenty of new recipes coming soon for cutting and calorie friendly

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 4


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


3 sets of Pulls-Ups to failure


DB Bilateral Row:
40's x 8-10 Reps (3 Sets)
40's x Failure (1 Set)


Snatch Grip Rack Deadlift (below knee):
315 x 8 (4 Sets)
405 x 8 (PR)


+ Arms / Traps




Post-Workout:




Pumpkin Roll & Peanut Butter Brownie: