The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 2 Day 5


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


Incline DB Bench Press:
100's x 5 (4 Sets)
100's x 12 (PR)


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


Stretch Push-Up:
BW + Chains x Failure (2 sets)


+ Shoulders/Triceps
Post-workout:




Philly Cheesesteak, Wings, and Onion Rings:

[cook]

Great job on those db presses buddy

[The Solution]

Just Trying to improve!

Great job on those db presses buddy

[The Solution]

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


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


Pre-Exhaust Legs


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




Post-workout:




Cellucor Vanilla Whipped Pumpkin Cheesecake:

[The Solution]

100's x 13 DB PRESS PR:

https://www.youtube.com/watch?v=79MpWFnt5qk

[The Solution]

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


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


Back + Arms 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)




Post-Workout:




Chocolate Raspberry Truffle Cake:

[The Solution]

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


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)
+ Arms + Shrugs




Post-Workout:




Cellucor Cinnamon Swirl Rice Pudding:

[data4]

Is that safety bar feeling a bit better on the elbow and forearm?

[The Solution]

Much... After overreaching for 8 weeks on back squats and hitting PR's almost every single damn week while dieting it took a toll haha

Is that safety bar feeling a bit better on the elbow and forearm?

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 3 Day 4


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


Incline DB Bench Press:
100's x 5 (4 Sets)
100's x 12 (1 Set)


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


Tricep Pressdown:
100 x 30 (2 Sets)


Close Grip Bench Press: (2:1:1:1)
185 x 12 (3 Sets)




Post-workout:


Buffalo Chicken Breast, Loaded Baked Potato + Steamed Asparagus:

[Curt James]

100's x 13 DB PRESS PR:

https://www.youtube.com/watch?v=79MpWFnt5qk

Awesome!

[The Solution]

Awesome!

Hopefully as awesome as civil war will
be

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #27
Week 3 Day 5


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


Pre-Exhaust Legs


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


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


Single Leg Leg Curl:
40 Each Leg x 12 (4 Sets)


Post-workout:




Gelato Fiasco Espresso Chip:

[The Solution]

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


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


Back Accessory +


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)


B1: Hammer Curls
35's x 10 (5 Sets)
B2:Overhead Rope Extension:
100 x 10 (5 Sets)


Post-Workout:




New Orleans Ice Cream Praline Crunch:

[The Solution]

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


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




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


Hammer Strength Shrugs
3 Plates/Side x 10 (3 Sets)


Cambared Bar Cable Curls: (3:1:1:1)
95 x 8 (3 sets)


EZ Bar Reverse Curls:
50 x 8 (5 Sets)
**10 Second Rest






Post-Workout:


Molten Chocolate Brownie Batter Protein Pudding: