The Hunger for Success: The Solution's Offseason

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 5 Day 3


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


Wide Neutral Pulldown:
110 x 12 (3 Sets)


Post-Workout:


Pretzel Crusted Chicken Stirfry:

[data4]

Looking forward to another good push once you get back from vacation. Should be fresh and ready to rock.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 5 Day 4


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


Lying Leg Curl:
100 x 20 (3 Sets)


A1: Abductor
110 x 15 (2 Sets)


A2:Adductor Machine:
110 x 15 (2 Sets)


Leg Ext:
60 Each Leg x 15 (3 Sets)

Looking forward to another good push once you get back from vacation. Should be fresh and ready to rock.

Almost into the 150's..... 160.2 this morning...

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 5 Day 5


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


Incline DB Bench:
80's x 12 (3 Sets)


Flat Bench Press:
225 x 10 (3 Sets)
185 x 20 (1 Set)


A1: Upper Pec Cable Fly
20 Each Hand x 10 (3 Sets)


A2: Band Flys:
Band x 10 (3 Sets)


Single Arm Cable Rear Delt Fly:
15 x 12 (3 Sets)


B1: Side Lateral Partial
20's x 15 (3 Sets)


B2: Banded Upright Rows:
Band x 10 (3 Sets)



Weight: 159.6
First time being in the 150's since 2012

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 5 Day 6


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


Rope Pullover:
30 x 15 (3 Sets)


DB Bilateral Rows:
40's x 8 (3 Sets)

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 1


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


Single Arm Side Lateral Raise:
20's x 15 (3 Sets)


Seated Bent Over Rear Delt Raise:
20's x 15(3 Sets)


6 Way Raises:
10's x 10 (3 Sets)


Reverse Pec Dec:
50 x 20 (3 Sets)
50 x 25 --> 40 x 20 + Partials


Rope Hammer Curls:
30's x 20 (3 Sets)




Off to Colorado till Sunday!!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29


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


Lying Leg Curl:
100 x 20 (3 Sets)


A1: Abductor
110 x 15 (2 Sets)


A2:Adductor Machine:
110 x 15 (2 Sets)


Leg Ext:
60 Each Leg x 15 (3 Sets)


Barbell Squats:
225 x 5
275 x 5
315 x 5




First time squatting in 2 weeks.. no pain.. Real happy

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 1


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


Single Arm Side Lateral Raise:
20's x 15 (3 Sets)


Seated Bent Over Rear Delt Raise:
20's x 15(3 Sets)


6 Way Raises:
10's x 10 (3 Sets)


Reverse Pec Dec:
50 x 20 (3 Sets)
50 x 25 --> 40 x 20 + Partials


Rope Hammer Curls:
30's x 20 (3 Sets)


A1:Reverse EZ Bar Curls
70 x 12 (3 Sets)

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 2


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


Wide Neutral Pulldown:
110 x 12 (3 Sets)


Smith Bent Over Rows:
4 - 25 Plates x 8 (3 Sets)


Snatch Grip Rack Pull:
315 x 8 (4 Sets)
Post-Workout:
Jambalaya

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 3


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


Lying Leg Curl:
100 x 20 (3 Sets)


A1: Abductor
110 x 15 (2 Sets)


A2:Adductor Machine:
110 x 15 (2 Sets)


Leg Ext:
60 Each Leg x 15 (3 Sets)


Barbell Squats:
225 x 5
275 x 5
315 x 5
335 x 5
365 x 5


Quad Focused Leg Press (Feet Low):
5 Plates/Side x 12 (3 Sets)

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 4


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


Incline DB Bench:
80's x 12 (3 Sets)


Flat Bench Press:
225 x 10 (3 Sets)
185 x 20 (1 Set)


A1: Upper Pec Cable Fly
20 Each Hand x 10 (3 Sets)


A2: Band Flys:
Band x 10 (3 Sets)


Post-Workout:
Bacon Porchetta

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 5


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


Rope Pullover:
30 x 15 (3 Sets)


DB Bilateral Rows:
40's x 8 (3 Sets)


Deadlift From Floor:
225 x 5
245 x 5
275 x 5
315 x 5
365 x 5




Post-Workout:
Cinnamon Swirl Frosted Cupcakes

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 6 Day 6


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


Single Arm Side Lateral Raise:
20's x 15 (3 Sets)


Seated Bent Over Rear Delt Raise:
20's x 15(3 Sets)


6 Way Raises:
10's x 10 (3 Sets)


Reverse Pec Dec:
50 x 20 (3 Sets)
50 x 25 --> 40 x 20 + Partials

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 7 Day 1


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


Wide Neutral Pulldown:
110 x 12 (3 Sets)


Smith Bent Over Rows:
4 - 25 Plates x 8 (3 Sets)


Snatch Grip Rack Pull:
315 x 8 (4 Sets)


Chest Supported Row Machine:
1 Plate + 25 x 10 (3 Sets)


Post-Workout:
The Franklin

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #29
Week 7 Day 1


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


Wide Neutral Pulldown:
110 x 12 (3 Sets)


Smith Bent Over Rows:
4 - 25 Plates x 8 (3 Sets)


Snatch Grip Rack Pull:
315 x 8 (4 Sets)


Chest Supported Row Machine:
1 Plate + 25 x 10 (3 Sets)