The Hunger for Success: The Solution's Offseason

[The Solution]

Mesocycle #3
Week 6 Day 5


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


Squat:
320 x 5
330 x 5
350 x 5
330 x 5
320 x 5
185 x 10 (5 Sets)


Leg Press:
5 Plates/Side x 15 (5 Sets)


Leg Curl:
90 x 15 (5 Sets)


Leg Extensions:
30 Each Leg x 12 (4 Sets)




Post-Workout:


Emilianos Pittsburgh, PA:
Matador Steak

[The Solution]

Mesocycle #3
Week 7 Day 1


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


Squat:
290 x 5
315 x 5
335 x 5
315 x 5
290 x 5
185 x 10 (5 Sets)


Leg Press:
5 Plates/Side x 15 (5 Sets)


Leg Curl:
90 x 15 (5 Sets)


Leg Extensions:
30 Each Leg x 12 (4 Sets)




Post-Workout:


Chicken, Shrimp, Steak Kabobs
Corn on Cob, Fries, and Beans

[The Solution]

Team ScoobyPrep
Mesocycle #3
Week 7 Day 2


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


Incline DB Bench:
70’s x 5
80’s x 5
90’s x 5
80’s x 5
70’s x 5


DB Flat Bench:
60’s x 10 (5 Sets)


Weighted Dips:
BW + 50lb Chains x 10 (4 Sets)


Cable Crossover:
20 Each Hand x 12 (4 Sets)


Tricep Pressdown:
100 x 20 (5 Sets)


Stretch Push-Ups:
Band x Failure (4 Sets)






Post-Workout:
Steak Kabobs, Mac & Cheese, Twice Baked Potato, Corn on the Cob:

[hifrommike65]

Mesocycle #3
Week 7 Day 1


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


Squat:
290 x 5
315 x 5
335 x 5
315 x 5
290 x 5
185 x 10 (5 Sets)


Leg Press:
5 Plates/Side x 15 (5 Sets)


Leg Curl:
90 x 15 (5 Sets)


Leg Extensions:
30 Each Leg x 12 (4 Sets)




Post-Workout:


Chicken, Shrimp, Steak Kabobs
Corn on Cob, Fries, and Beans

I see you mean hunger in more than one sense. I wouldn't mind eating this meal. Who is your chef?

[The Solution]

Thats my house. I am cooking everything.

[hifrommike65]

That's impressive. A lot of competitors, on or off season, have someone (often a significant other) who prepares their food. Doing it yourself gives you one advantage: you know exactly what's in it.

[The Solution]

I just love cooking, plus it helps me know what is going in (macro/calorie wise). I do all the cooking for the holidays and evens in my family as well, so again it is not something that bothers me. Another reason I have over 200+ youtube videos of protein based recipes with protein powder.

That's impressive. A lot of competitors, on or off season, have someone (often a significant other) who prepares their food. Doing it yourself gives you one advantage: you know exactly what's in it.

[hifrommike65]

Can you tell me the name you post under on YouTube, or post one of them here so I can track them? I would love to see these recipe vids.

[The Solution]

bkupniewski

Can you tell me the name you post under on YouTube, or post one of them here so I can track them? I would love to see these recipe vids.

[The Solution]

Mesocycle #3
Week 7 Day 3


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


Dumbbell Row:


60’s x 5
70’s x 5
80’s x 5
70’s x 5
60’s x 5


Smith Barbell Row:
2-25’s/Side x 10 (5 Sets)


Cable Low Row:
100 x 12 (4 Sets)


Neutral Grip Lat Pulldown:
100 x 10 (4 Sets)


HyperExtension:
BW + Band x 10 (4 Sets)




Post-Workout:
Reese PB Protein Donut

[hifrommike65]

My fave comment on bodybuilding diet ever was from an interview with a young man who won the Teen Nationals, to this effect: "He loves pizza and has it once a year."

[The Solution]

Mesocycle #3
Week 7 Day 4


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


Machine HS Shoulder Press:


1 Plate + 25/Side x 5
1 Plate + 35/Side x 5
2 Plates/Side x 5
1 Plate + 35/Side x 5
1 Plate + 25/Side x 5
1 Plate + 10/Side x 10 (5 Sets)


DB Side Laterals:
25’s x 12 (4 Sets)


Rear Cable Delt Fly:
10 Each Hand x 12 (4 Sets)


DB Curl:
25’s x 12 (4 Sets)


Preacher Curls:
45lb Plate x 10 (4 Sets)




Post-Workout:
Protein Peanut Butter Cups

[The Solution]

Mesocycle #3
Week 7 Day 5


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


Squat:
290 x 5
315 x 5
335 x 5
315 x 5
290 x 5
185 x 10 (5 Sets)


Leg Press:
5 Plates/Side x 15 (5 Sets)


Leg Curl:
90 x 15 (5 Sets)


Leg Extensions:
30 Each Leg x 12 (4 Sets)




Post-Workout:
Burger with Onion Strings + Sweet Potato Fries:

[The Solution]

Mesocycle #3
Week 8 Day 1


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


Squat:
300 x 5
320 x 5
340 x 5
320 x 5
300 x 5
185 x 10 (5 Sets)


Leg Press:
5 Plates/Side x 15 (5 Sets)


Leg Curl:
90 x 15 (5 Sets)


Leg Extensions:
30 Each Leg x 12 (4 Sets)




Post-Workout:
Greek Yogurt, Whey, Blueberries & Strawberries

[The Solution]

Mesocycle #3
Week 8 Day 2


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


Incline DB Bench:
75’s x 5
85’s x 5
95’s x 5
85’s x 5
75’s x 5


DB Flat Bench:
60’s x 10 (5 Sets)


Weighted Dips:
BW + 50lb Chains x 10 (4 Sets)


Cable Crossover:
20 Each Hand x 12 (4 Sets)


Tricep Pressdown:
100 x 20 (5 Sets)


Stretch Push-Ups:
Band x Failure (4 Sets)






Post-Workout:
Choc PB Protein Donuts