The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #31
Week 7 Day 3


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


A1: Adductor
100 x 25 (2 Sets)


A2: Abductor
100 x 25 (2 Sets)


A3: Single Leg Leg Curl
30 x 15 (2 Sets)


A4: Box Jumps
10 Reps (2 Sets)


Barbell Squat:
225 x 3 (8 Sets)
* 1 Minute Rest Between Sets *


Lying Leg Curl:
125 x 8 (3 Sets)


Leg Press (Feet Wide and High Hamstring Focus)
6 Plates/Side x 20 (3 Sets)


Single Leg Leg Extension:
35 Each Leg x 6 (4 Sets)
* Rotate Back and forth between legs no rest*


EZ Bar Cable Curl:
30 x 100 (1 Set)


Post-Workout:
Ben & Jerry Pecan Sticky Buns

[The Solution]

Mesocycle #31
Week 7 Day 4


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


Cable Low Row:
25 Each Hand x 10 (4 Sets)


Underhand Pulldown:
110 x 12 (3 Sets)


Side Lateral Partials:
40's x 20 (3 Sets)


A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)


A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)


DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)


Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)


B1: Rope Pressdown
110 x 15 (4 Sets)


B2: Hammer Curl
35's x 10 (4 Sets)


B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)


Post-Workout:
Peanut Butter Glazed Bacon Cheeseburger and Fries

[The Solution]

Mesocycle #31
Week 8 Day 1


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


Rope Pullover:
30 x 20 (2 Sets)


DB Bilateral Row:
40's x 8 (2 Sets)
40's x Failure (1 Set)


Deadlift:
225 x 3 (8 Sets)
*1 Minute Rest Between Each Set*


Band Walks:
30 Seconds (2 Sets)


Wide Grip Lat Pulldown:
75 x 20 (3 Sets)


Supinated DB Curls:
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6


Band Pull Apart:
Band x 100 Reps (1 Set)


Post-Workout:
Suite Shoppe Cupcakes from Columbus Ohio

[The Solution]

Mesocycle #31
Week 8 Day 2


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


Incline Bench Press:
185 x 3 (8 Sets)
* 1 Minute Rest Between Sets *


DB Hex Press:
60 x 12 (3 Sets)


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


Upright Rows using DB/Cable:
30's x 12 (3 Sets)


Dips (Tricep Focus) ((3:1:1:1))
BW x Failure (3 Sets)


Cable Tricep Kickback:
5 Each Hand x Failure (1 Set)


Lying Leg Curl:
50 x 100 (1 Set)


A1: Seated Calf Raise:
2 Plates x 12 (3 Sets)


A2: Bodyweight Calf Raise:
BW x Failure (3 Sets)




Post-Workout:
Little Donut Shop Donuts From Columbus Ohio

[The Solution]

Mesocycle #31
Week 8 Day 3


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


A1: Adductor
100 x 25 (2 Sets)


A2: Abductor
100 x 25 (2 Sets)


A3: Single Leg Leg Curl
30 x 15 (2 Sets)


A4: Box Jumps
10 Reps (2 Sets)


Barbell Squat:
225 x 3 (8 Sets)
* 1 Minute Rest Between Sets *


Lying Leg Curl:
125 x 8 (3 Sets)


Leg Press (Feet Wide and High Hamstring Focus)
6 Plates/Side x 20 (3 Sets)


Single Leg Leg Extension:
35 Each Leg x 6 (4 Sets)
* Rotate Back and forth between legs no rest*


EZ Bar Cable Curl:
30 x 100 (1 Set)


Post-Workout:
Ample Hills A night at the movies

[PA Kodiak]

Wow all this food porn! Do you always eat dirty post workout? And what is the logic behind it?

[The Solution]

Mesocycle #31
Week 8 Day 4


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


Cable Low Row:
25 Each Hand x 10 (4 Sets)


Underhand Pulldown:
110 x 12 (3 Sets)


Side Lateral Partials:
40's x 20 (3 Sets)


A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)


A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)


DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)


Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)


B1: Rope Pressdown
110 x 15 (4 Sets)


B2: Hammer Curl
35's x 10 (4 Sets)


B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)


Post-Workout:
Buffalo Chicken Sandwich and Cinnamon Sugar Sweet Potato Fries

[The Solution]

153.8 Day of Show
170 Now
3 Months Post Show:

[The Solution]

Mesocycle #1
Week 1 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2


Seated BB Military press:
95 x 15
115 x 12
135 x Failure (1 Set)


Seated Side Laterals: 1 x 12; 1 x 10; working set
20's x 12
20's x 10
20's x Failure (1 Set)


Cable Side Raises:
10 Each Hand X Failure (1 Set)


Cable Front Raises:
10 Each Hand x Failure (1 Set)


DB Shrugs:
100's x 15 (3 Sets)


Straight Bar Pressdowns:
100 x 15
110 x 12
120 x 10
120 x Failure (1 Set)


Deadstop Floor Skullcrushers:
95 x 12
95 x Failure (1 Set)


Single Arm Overhead Tricep Extension:
35 x Failure (1 Set)


Post-Workout:
Chicken & Potato Stirfry

[The Solution]

Mesocycle #1
Week 1 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2


Smith BB Rows:
25 Each Side x 15
2-25's x 12
3-25's x Failure (1 Set)


T-Bar Rows:
3-25's x 12
3-25's x Failure (1 Set)


Reverse Grip Pulldowns:
100 x Failure (1 Set)


DB Pull over:
30 x 15
35 x 12
40 x 10
40 x Failure (1 Set)


Hyper Extension with Bands :
Bands x 12
Bands x Failure (1 Set)


Rack Deads:
225 x Failure (1 Set)


Bent DB Rear Delt Raises:
20's x 10
20's x Failure (1 Set)


Post-Workout:
Wegmans PB Pie

[Joshua H]

solid log bobbo! nice lifts, good pic updates and always great food porn shots! keep it going bud!

3 months and +15lbs and lean. progress baby!

[The Solution]

I have been getting lots of comments above the size being added so far this offseason

Training with an IFBB Pro has been a huge eye opener. Amy Bowen (who has had her pro card) for a while is doing 3 pro shows this year. She beats the shit out of me

solid log bobbo! nice lifts, good pic updates and always great food porn shots! keep it going bud!

3 months and +15lbs and lean. progress baby!

[The Solution]

Mesocycle #1
Week 1 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2


BB Incline:
135 x 15
155 x 12
175 x 10
185 x Failure (1 Set)


DB Flat Bench:
80's x 12 (1 Set)
85's x 10 (1 Set)
90's x Failure (1 Set)


DB Incline Fly:
30's x 12
35's x Failure (1 Set)


Cable Crossovers:
20 Each Hand x Failure (1 Set)


BB Curls:
55 x 15
65 x 12
75 x 10
75 x Failure (1 Set)


Preacher Curls:
30 Each Hand x 12
30 Each Hand x Failure (1 Set)


High Cable Curls:
10 Each Hand x Failure (1 Set)


Post-Workout:
Fajita Burrito's

[The Solution]

Mesocycle #1
Week 1 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2


Leg Extensions:
30 Each Leg x 15
35 Each Leg x 12
40 Each Leg x Failure (1 Set)


Leg Press:
6 Plates / Side x 15 (1 Set)
6 Plates / Side x 12 (1 Set)
6 Plates / Side x Failure (1 Set)


Hack squats:
2 Plates/Side x 12 (1 Set)
2 Plates/Side x Failure (1 set)


Smith SLDL:
2 Plates/Side x 15
2 Plates/Side x 12
3 Plates/Side x Failure (1 Set)


Lying Hamstring Curls:
100 x 12 (1 Set)
100 x Failure (1 Set)


Calves


Standing Calf raises:
135 x 25 (2 Sets)


Seated Calf Raises:
1 Plate x 25 (2 Sets)


Hip Thrusters on Leg Curl:
40 x 12 (1 Set)
40 x Failure (1 Set)


Post-Workout:
Tikka Masala Stirfry

[The Solution]

20 Pounds over stage weight (Weighed in around 153.8) day of my show)
This is about 12-13 Weeks Post Show