The Hunger for Success: The Solution's Offseason

[lksurf2]

Legs:


Pull-Ups:
30 Reps over 3 sets with various grips


Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10


DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
110's x 8


Leg Press: (3 Second on the eccentric)
2 Warm Ups
5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10


Squat:
2 Warm Ups
225 x 10 (2 Sets) * Beltless*
135 x 20


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


Cable Crunches:
50 x 15 (3 Sets)




Post-Workout:


Junk Bowl:


Red Velvet Protein Pudding,
Delce De Leche Cheerios
Honey Nut Cheerios
Strawberries
Banana's
Apples
Pretzels
Crushed Rice Cake

Nice workout bro as always!. hey not sure if you have a Trader Joe's by you but I do notice some of the stuff you use is from there (like the bomb Cookie Butter!! lol). But we just got these new Apple Cinnamon sticks (there in the chip section) and dude they are awesome, basically taste like mini churros but w/o as much cinnamon sugar all over. Idk but its def something to add to some sludge, or crushed up in some oatmeal, or ice cream.

[The Solution]

No Trader Joes within 3 hours of me, hence why i loaded up when i went to my show only hvae the cookie butter and the dough in my freezer, about it

[lksurf2]

No Trader Joes within 3 hours of me, hence why i loaded up when i went to my show only hvae the cookie butter and the dough in my freezer, about it

lame bro . well maybe in the future I'll ship you some stuff from here lol.

[The Solution]

lame bro . well maybe in the future I'll ship you some stuff from here lol.

The cost to ship across the country... that would be a hefty budget there.

[lksurf2]

The cost to ship across the country... that would be a hefty budget there.

I'll have to see. plus your helping me out so it would be so its my way of saying thanks. but yeah i'll have to see how much shipping is and stuff.

[The Solution]

I'll have to see. plus your helping me out so it would be so its my way of saying thanks. but yeah i'll have to see how much shipping is and stuff.

Keep in touch i could help you in return. I will ship you some things I have around my house. Favor for a Favor thats how we do business bro. I got a few supplement's i could ship ya/samples that may benefit ya.

[lksurf2]

Keep in touch i could help you in return. I will ship you some things I have around my house. Favor for a Favor thats how we do business bro. I got a few supplement's i could ship ya/samples that may benefit ya.

Niiiice man. sounds good.

[The Solution]

Back:


Pull-Ups:
30 Reps over 3 Sets with Various Grips


Smith Machine Rows:
135 x 12
155 x 10
185 x 8 (3 Sets)


Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10 (3 Sets)

Dumbell pullovers -
40 x 15
55 x 10 (3 Sets)

Narrow grip chins -
BW x 10 (2 Sets)

+2 Reps


Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)

Hyperextensions -
BW + 25 x 10 ----> BW x 10


Post-Workout:


Mexican Stuffed Peppers

[The Solution]

2 Weeks Post-Show *Up 5 Pounds*


Macors Updated:


240 Protein
300/270g Carbs (Workout/Non)
40/45 Fat (Workout/Non)


Pics:

[lksurf2]

still looking lean, great job! is that a bump in carbs for new macros? Side shot looks great!

[Hoss06]

Still holding condition. Good job.

[The Solution]

still looking lean, great job! is that a bump in carbs for new macros? Side shot looks great!

I have had 3 macro bumps, one directly after the show and then 2 more (one being yesterday)

Still holding condition. Good job.

Of course, and i will for quite some time!

[The Solution]

Arms + Chest:


Pull-Ups:
30 Reps over Various Sets/Grips


EZ Bar Curl:
25 x 15 (3 Sets) -- Warmup
40 x 10 (5 Sets) -- 10 Second Rest Between Sets


Hammer Curls:
35's x 10 (5 Sets) -- 10 Second Rest Between Sets


Ez Bar Preacher Curls:
45 x 10 (2 Sets) * Slow Eccentric 3 Seconds *


Rope Pushdown:
100 x 12 (2 Sets) -- Warmup --


Rope Pushdown // SuperSet // Dips
100 x 15 (3 Sets) // Superset // BW + 45 x 10 (3 Sets)


SkullCrusher // SuperSet // Behind the Head Dumbbell Tricep Extension:
115 x 10 (2 Sets) // 70 x 10 (2 Sets)


Incline Dumbbell Chest Press:
60's x 15 ( 3 Sets )


Post-Workout:


Talenti Sea Salt Carmel:

[q_nizzle]

I have had 3 macro bumps, one directly after the show and then 2 more (one being yesterday)

What are you up to now macro wise?

[D-NUTZ]

What are you up to now macro wise?

Scroll up to above his recent pics bro.


Those 10 second rest periods get me every time.