The Solution & Apex Alchemy Lithos

[ValiantThor08]

Someone takes your pics?

 

[The Solution]

Someone takes your pics?

Yup. I workout in a very competitive gym with lots of people who compete/bodybuild. We have a full-fledged posing room upstairs. Pretty nice place, great atmosphere and tons of people who love to train hard.

 

[tyga tyga]

Man Bob, your legs stay shreds Bundy.

 

[The Solution]

Man Bob, your legs stay shreds Bundy.

I better Photoshop them better bro

 

[ValiantThor08]

Yup. I workout in a very competitive gym with lots of people who compete/bodybuild. We have a full-fledged posing room upstairs. Pretty nice place, great atmosphere and tons of people who love to train hard.

That is awesome. I dont know anywhere at my gym that would take posing pics without getting weirded out.

 

[The Solution]

That is awesome. I dont know anywhere at my gym that would take posing pics without getting weirded out.

We have 3 IFBB Pro's at our gym, our gym owner has fallen short 1 point the last 2 years of getting his pro card.
Our gym owner holds posing clinics every weekend (Sunday) for people who are in contest prep, to assess his own clients and others who drive from out of state to get posing practice in.
The gym is having Gary Udit (who runs all the major shows in Pittsburgh and Nationals) to come up and hold a posing clinic later this month.
You would be surprised how many girls and guys are posing every week in the posing room or in general at our gym.

 

[Marcia]

We have 3 IFBB Pro's at our gym, our gym owner has fallen short 1 point the last 2 years of getting his pro card.
Our gym owner holds posing clinics every weekend (Sunday) for people who are in contest prep, to assess his own clients and others who drive from out of state to get posing practice in.
The gym is having Gary Udit (who runs all the major shows in Pittsburgh and Nationals) to come up and hold a posing clinic later this month.
You would be surprised how many girls and guys are posing every week in the posing room or in general at our gym.

I love Gary’s posing seminars - always good info and takes the time to answer everyone’s questions. He’s a great guy in general, too.

 

[LeanEngineer]

Awesome! Wish PA was a little closer to me and I would go!

 

[Rocket3015]

That is really cool, if I were going to be around I would love to attend.

About a 10 hour ride round trip ???

 

[BRUstrong]

In for photo shopped pics! P.S. - the lighting at planet fitness is waaaay better bro

 

[tyga tyga]

In for photo shopped pics! P.S. - the lighting at planet fitness is waaaay better bro

You mean potatoshop my dude.

Plus, add filters to your pics and they look 100x better ??

 

[jrock645]

Sounds like a great training atmosphere! I’m sure there’s very little of the douchebaggery of camping out on a squat rack for 10 minutes without performing a single rep at a place like that.

 

[BEAST73]

One my must have a average physique to use photoshop and filters.

 

[Segansational]

Yup. I workout in a very competitive gym with lots of people who compete/bodybuild. We have a full-fledged posing room upstairs. Pretty nice place, great atmosphere and tons of people who love to train hard.

That's awesome, must be a great environment to learn and train in!

 

[The Solution]

Mesocycle #10
Week 1 Day 1

Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Low Cable Rows:
80 x 20
100 x 15
120 x 10
140 x 8
160 x 6 --> 120 x 8



DB Row:
60 x 10
70 x 10
80 x 8



Chins:
BW x Failure (2 Sets)



Meadows Row:
25 Plate x 10
2-25 Plates x 12
3-25 Plates x 8



Neutral Grip Pulldown:

120 x 8 (2 Sets)



BB Curl:
45 x 10
55 x 10
65 x 12
75 x 8

DB Hammer Curl:
30's x 20 (2 Sets)





Post-Workout:

PB&J Protein Pancakes

Litos

So far I have got absolutely nothing out of the product after a weeks use of 10 pumps a day.
Pumps have not increased, no extra vascularity, no enhances performance.. nothing.. so I will keep taking notes.

 

[Rocket3015]

The better caliper of people you surround yourself with, the better you will become!!

 

[The Solution]

Mesocycle #10
Week 1 Day 2

Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 12

Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8

HS Machine Press:
3 Plates/Side x 12 + 7 + 4 Rest Pause

HS Machine Fly:
140 x 10 (2 Sets)

HS Shoulder Press:
90 Each Hand x 8 (2 Sets)

DB Shoulder Laterals:
20's x 10
30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15

HS Rear Delt Raise:
70 x 25 (2 Sets)

V-bar Pushdown:
140 x 12 (2 Sets)

DB Skullcrusher:
40's x 10 (2 Sets)

Post-Workout:
Take-Out from Wegmans
Chicken, Shrimp, Rice, Veggies

 

[MrKleen73]

I love Gary’s posing seminars - always good info and takes the time to answer everyone’s questions. He’s a great guy in general, too.

I have his posing DVD's at the house, old school baby!!!!

 

[ValiantThor08]

Arnold had a ballerina help him pose. His posing was art work.

 

[_Endure_]

Was really curious to see if the TD vit C had any change in recovery as I know some respond to higher dosages but doesn't seem to be the case here or yet potentially.

 

[The Solution]

Mesocycle #10
Week 1 Day 3

Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Wide Grip Pulldown:
110 x 12 (3 Sets)

Supinated 1 Arm Pulldowns:
35 Each Hand x 10 (2 Sets)

Chest Supported Row:
3-45 Plates x 10 (3 Sets)

HyperExtensions:
BW x Failure (2 Sets)

Preacher Curls:
75 x 8 (2 Sets)



Reverse Curls:

40 x 20 (2 Sets)


Post-Workout:
Cinnamon Apple & Pumpkin Donuts

 

[Rocket3015]

Bob, I think training with you would be a fun educational experience, but eating with you would really be The Bomb !!

 

[LeanEngineer]

Bob, I think training with you would be a fun educational experience, but eating with you would really be The Bomb !!

Agreed haha he just needs to deliver us a post workout meal after our workouts!

 

[The Solution]

Or go to my YouTube and follow the directions for the protein stuff

I dont get why people think my cooking is so unique ... it’s straight forward I just don’t slave myself to eating 5-8 different sources like most people do, and it doesn’t take very long either.

Agreed haha he just needs to deliver us a post workout meal after our workouts!

 

[Rocket3015]

Or go to my YouTube and follow the directions for the protein stuff

I dont get why people think my cooking is so unique ... it’s straight forward I just don’t slave myself to eating 5-8 different sources like most people do, and it doesn’t take very long either.

Albert Einstein didn't think math was hard either !!!

 

[Mack19]

Interested

 

[The Solution]

Mesocycle #10
Week 1 Day 4

Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

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

Hex Press:
70's x 10 (3 Sets)


Stretch Push-Ups:
BW x Failure (2 Sets)

A1: DB Side Lateral Partials
2 Sets of 20

A2: Smith Shoulder Press
2 Sets of 6

Dual Handle Pushdown:
120 x 12 (2 Sets)

Lying DB Skullcrusher:
30's x 15 (2 Sets)


Post-Workout:
PB & Banana Bagel + Chicken

 

[Rocket3015]

Banana's and Peanut Butter for the win !!

 

[khall1974]

Interested

 

[LeanEngineer]

I have oatmeal with peanut butter and banana in it every morning along with my eggs. Can't go wrong with peanut butter and bananas.

 

[EMPIREMIND]

Starts tomorrow
Chest, back, shoulders on tap

Will dose 5 pumps in AM
And 5 pumps in PM

This looks photoshopped bob. There’s no way your hands are that lean

 

[Rocket3015]

I have oatmeal with peanut butter and banana in it every morning along with my eggs. Can't go wrong with peanut butter and bananas.

I just wish Peanut Butter was lower in calories !!

 

[Rocket3015]

This looks photoshopped bob. There’s no way your hands are that lean

Fake News............... Photo Shopped Calluses !!

 

[The Solution]

Mesocycle #10
Week 1 Day 5

Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds

Lying Leg Curl:
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials

HS V-Squat:
200 x 8
240 x 8
300 x 8
360 x 8 (2 Sets)

Feet High Leg Press
5 Plates/Side x 10
6 Plates/Side x 10
7 Plates/Side x 10
8 Plates/Side x 10

DB Split Squat:
40's x 10 --> 30's x 10 -- > 20's x 20

DB Stiff Leg Deadlifts:
130's x 10 (2 Sets)

Post-Workout:
Pretzel Bun Bacon Sloppy Joes & Potato Wedges

 

[aaronuconn]

Pretzel buns = most underrated type of bread

 

[tyga tyga]

Pretzel buns = most underrated type of bread

#Truth

 

[soxbsbll05]

Pretzel buns = most underrated type of bread

Anytime the option is there to upgrade to pretzel bun I always take advantage!

 

[jmero2]

Now that is my type of post workout meal... I'm more of a savory guy!

 

[The Solution]

Now that is my type of post workout meal... I'm more of a savory guy!

When I get time to cook on weekends. I love trying to make new recipes, and things I have never had before. OR I will take previous recipes and things and try and enhance them

You ever have any good dinner's/dishes you would want to see me make shoot them my way.

For example:
I made gumbo last weekend:

Pulled Pork Mexican Rice Bowl:

This is a burger I replicated from a famous restaurant in NYC called Gramacery Tavern:

Bacon Pulled Pork Jalapeno Sandwich:

London Broil with sauteed onions and swiss Cheese:

Garlic Lemon Pepper Stirfry (I love a good stirfry) and make a ton of them.

As you can see I am a big fan of sandwiches and stirfrys

 

[jmero2]

When I get time to cook on weekends. I love trying to make new recipes, and things I have never had before. OR I will take previous recipes and things and try and enhance them

You ever have any good dinner's/dishes you would want to see me make shoot them my way.

For example:
I made gumbo last weekend:

Pulled Pork Mexican Rice Bowl:

This is a burger I replicated from a famous restaurant in NYC called Gramacery Tavern:

Bacon Pulled Pork Jalapeno Sandwich:

London Broil with sauteed onions and swiss Cheese:

Garlic Lemon Pepper Stirfry (I love a good stirfry) and make a ton of them.

As you can see I am a big fan of sandwiches and stirfrys

My wife loves your sweet recipes and tries her hardest to replicate. I have to admit that I do love the peanut butter drizzled protein pancakes.

 

[The Solution]

My wife loves your sweet recipes and tries her hardest to replicate. I have to admit that I do love the peanut butter drizzled protein pancakes.

Got you

 

[jmero2]

My man!

 

[Rocket3015]

Food Looks Excellent and I'm sure it taste just as good !!

 

[Hyde]

Oh good thing I just started cutting right before I subbed this log

 

[LeanEngineer]

Oh good thing I just started cutting right before I subbed this log

Definitely don't want to follow his logs if you are trying to cut. Every time I check in on them I get hungry. hah

 

[DemntedCowboy]

When I get time to cook on weekends. I love trying to make new recipes, and things I have never had before. OR I will take previous recipes and things and try and enhance them

You ever have any good dinner's/dishes you would want to see me make shoot them my way.

For example:
I made gumbo last weekend:

Pulled Pork Mexican Rice Bowl:

This is a burger I replicated from a famous restaurant in NYC called Gramacery Tavern:

Bacon Pulled Pork Jalapeno Sandwich:

London Broil with sauteed onions and swiss Cheese:

Garlic Lemon Pepper Stirfry (I love a good stirfry) and make a ton of them.

As you can see I am a big fan of sandwiches and stirfrys

Not trying to derail, just seen the pic of your "Gumbo". Not sure where you got that recipe from, or if you just made it up yourself. But, being a Cajun from South Louisiana, I can say, it looks good Bob, but that is not a Gumbo.

 

[The Solution]

Not trying to derail, just seen the pic of your "Gumbo". Not sure where you got that recipe from, or if you just made it up yourself. But, being a Cajun from South Louisiana, I can say, it looks good Bob, but that is not a Gumbo.

I followed Kenji’s recipe to a T off serious eats .

https://www.seriouseats.com/recipes/2010/03/chicken-and-smoked-sausage-gumbo-recipe.html

It’s just how it’s plated. If you didn’t mean to derail you wouldn’t post that statement in the first place

 

[DemntedCowboy]

Good for you, I followed Kenji’s recipe to a T off serious eats .
If you didn’t mean to derail you wouldn’t post in the first place since that’s your entire inclination

https://www.seriouseats.com/recipes/2010/03/chicken-and-smoked-sausage-gumbo-recipe.html

I'm glad you know my intentions. I only meant to comment on your "Gumbo". Sorry, didn't know we weren't allowed to give our input, or speak our own free minds.

 

[bbartsche]

Not trying to derail, just seen the pic of your "Gumbo". Not sure where you got that recipe from, or if you just made it up yourself. But, being a Cajun from South Louisiana, I can say, it looks good Bob, but that is not a Gumbo.

Bruh you just have a hard on for Bob don't you? Jeez the dude made some gumbo and you have to criticize the way it looks?

Food can have different looks based in how you do it. Gotta get a life instead of always being on Bobs arse

 

[DemntedCowboy]

Bruh you just have a hard on for Bob don't you? Jeez the dude made some gumbo and you have to criticize the way it looks?

Food can have different looks based in how you do it. Gotta get a life instead of always being on Bobs arse

I said it looks good. Wasn't trying to say anything except that isn't a true gumbo. Sorry for having my own opinion.