The Solution Stacks PES - Physique Enhancing Shredding

[NattyForLife]

Inov8 Elite Performance Mesocycle #9 Week 1 Day 4 Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x) Single Arm Cable Pressdown (Alternating Arms) 1:1:2:1 30 x 15 30 x 12 35 x 10 (3 Sets) A1. HS Machine Dips 1:3:3:1 3 Plates + 25/Side x 8 ( 4 Sets) B1. Neutral Grip Tricep Pressdown 1:3:3:1 140 x 8 (4 Sets) C1. Incline Skull Crushers 1:1:2:1 100 x 10 (4 Sets) Close Grip Push Ups 3:1:3:1 BW x 30 (2 Sets) Single Arm Cable Curl (Alternate Arms) 1:2:2:1 20 x 15 20 x 12 25 x 10 (3 Sets) A2. DB Hammer Curl (simultaneous) 30's x 8 (4 Sets) B2. Machine Preacher Curl 1:3:3:1 45 Plate x 8 (4 Sets) C2. V Bar Pressdown 1:2:1:1 140 x 10 (4 Sets) Chin Up (eccentric lowering only) BW + 50 Pound Chains x 2 Minutes (2 Sets) Post-Workout: Cellucor Cor-Fetti Cake Batter Blondies: Invalid Link Removed

Are you cutting or bulking? If cutting how the crap do you eat like that and lose fat?

 

[kbayne]

Are you cutting or bulking? If cutting how the crap do you eat like that and lose fat?

His own recipe. Very macro friendly and very delicious.

 

[The Solution]

His own recipe. Very macro friendly and very delicious.

This
why would i run alphamine, alpha t2, and forskolin if i was bulking?
Pointless

that whole dish is around 700 kcals or so

like i have told natty about 100 times
all the recipes are are on my youtube + Directions + Macros.

 

[NattyForLife]

This why would i run alphamine, alpha t2, and forskolin if i was bulking? Pointless that whole dish is around 700 kcals or so like i have told natty about 100 times all the recipes are are on my youtube + Directions + Macros.

Oh yea :slapping my forehead: forgot what this log was about!

 

[The Solution]

Oh yea :slapping my forehead: forgot what this log was about!

Reads " Shredding"

 

[Rosie Chee]

See She knows!

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She does indeed (Zach was kind enough to "indulge" me)! You have no idea how I'd love to have you as my personal chef (ultimate "sweet" craver too LMAO)

Thanks for the pic as well, Bob - great weekend all around!

...If cutting how the crap do you eat like that and lose fat?

As long as one INDIVDUALIZES EVERYTHING, they can eat like that (and then some LOL - right Zach and Bob)!

~Rosie~

 

[The Solution]

She does indeed (Zach was kind enough to "indulge" me)! You have no idea how I'd love to have you as my personal chef (ultimate "sweet" craver too LMAO)

Thanks for the pic as well, Bob - great weekend all around!

As long as one INDIVDUALIZES EVERYTHING, they can eat like that (and then some LOL - right Zach and Bob)!

~Rosie~

There you go
First hand experience with the Cor-Fetti Cupcakes
She devoured it in a matter of 2 bites.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 1 Day 5

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)


Wide Grip Lat Pull Down 1:2:2:1
90 x 60 Seconds (5 Sets)

DB High Row
80 x 12 ---> 60 x 12 ---> 40 x 10 (3 Sets)

Rope Seated Row (accumulation) 1:2:2:1
65 x 10 ---> 80 x 5 ---> 90 x 5 (3 Sets)

A1. Snatch Grip Rack Pull 1:1:2:1
315 x 10 (3 Sets)

B1. DB Pull Over 1:1:3:1
45 x 10 (3 Sets)

DB Press (5 @ tempo + 5 no tempo) 3:1:3:1
90's x 10 (4 Sets)

A2. Cable Crossover Fly 3:1:3:1
25 Each Hand x 12 (3 Sets)

B2. Decline Machine Press 1:2:2:1
3 Plates/Side x 8 (3 Sets)

A3. HS Incline Machine Press 1:1:1:1
2 Plates/Side x 6 (3 Sets)

B3, Push Ups (feet elevated) 1:1:X:1
BW x 20 (3 Sets)

Post-Workout:

Handel's Snappy Turtle:

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[The Solution]

Update so Far

Will be cracking into Alphamine + Alpha T2 once i hit around 180, sitting right around 181-182. So far off diet alone have shredded a good 7-8 pounds so far. Really want to lean up before i introduce the burners/thermo to see some good effects of the product and let the diet take off a lot of water .

Only made 2 calorie cuts so far on the diet, cardio has not been changed, still eating around 2700-2800ish right now so that is good to keep the metabolism burning + 1 cheat meal a week which plays its part.

So i will be firing up Erase Pro (1 cap a day in the morning)
Alphamine (2 scoops preworkout and 1 scoop 6-8 hours later/earlier)
Alpha T2 (1 cap pre-workout 2 6-8 hours later/earlier)
Select as needed for protein intake.

Overall things are rolling along, i am going to hold off on pictures for the complete 8 week run of Alphamine/Alpha T2 and Erase Pro
I want to see a MAJOR Change, the only pics i will take are weekly pics for the trainer (Jason Theobald) but hold the final ones till the end.

Lets see how much fat i can lose in the process!

 

[Rosie Chee]

There you go
First hand experience with the Cor-Fetti Cupcakes
She devoured it in a matter of 2 bites.

Yup - first-hand experience with a lot of Bob's scrumpdillyumptious creations (and I believe I shoveled the whole thing in my mouth LOL)

...+ 1 cheat meal a week which plays its part.

...

Overall things are rolling along, i am going to hold off on pictures for the complete 8 week run of Alphamine/Alpha T2 and Erase Pro...
Lets see how much fat i can lose in the process!

I need to do the ONE "cheat" meal a week (definitely helps)!

You'll like Erase Pro, Bob - I enjoyed both that and the OG Erase (I also stacked them both this time two years ago when the former first came out, too)

~Rosie~

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 2 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Leg Press (narrow stance deep) 2:1:1:1
5 Plates/Side x 60 Seconds Timed (5 Sets)

Barbell Squat 3:1:1:1
255 x 8 ---> 225 x 8 ---> 185 x 8 (2 Sets)

Hack Squat (narrow stance) 1:1:4:1
2 Plates+10/Side x 8 (3 Sets)

A1: Single Leg Leg Press 2:1:1:1 -
100lb Plate/Side x 10 (3 Sets)

A2: Leg Extension 1:3:1:1
60 Each Leg x 10 (3 Sets)

Lying Leg Curl 1:5:5:1
110 x 5 + 10 Partials (3 Sets)

Lying Leg Curl Eccentric Focus 15:1:1:1
145 x 15 Seconds (2 sets)

DB Supinated Bicep Curl 1:3:3:1
30's x 8 (3 Sets)

Seated Calve Raise: 1:10:1:10
2 Plates x 3 (3 Sets)


Post-Workout:

BBQ Baby Back Ribs, Homemade Cheesy Potatoes and Baked Beans:

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Currently Sitting around 182:

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[Driven2lift]

Off to a running start, looking good so far Chef

 

[The Solution]

Off to a running start, looking good so far Chef

Plenty of fat to lose!

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 2 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Barbell Bench Press 3:1:3:1
245 x 8 (5 Sets)

Incline DB Press 1:3:3:1
80's x 8 (4 Sets)

A1. HS Pec Fly: 1:2:2:1
125 x 8 (3 Sets)

B1. Incline Hammer Strength Machine X:2:1:1
55 Each Hand x 15 (3 Sets)

HS Lateral Raise (Accumulation Set) 1:2:2:1
65, 80, 95 x 10+5+5 (3 Sets)

A2. Machine Shoulder Press 1:3:3:1
1 Plate + 10/Side x 8 (3 Sets)

B2. Seated Face Pull 1:3:3:1
110 x 8 (3 Sets)

C2. Band Pull Aparts 1:3:1:1
Band x 12 (3 Sets)

Post-Workout:

Homemade Cinnamon Rolls:

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[LiveToLift]

Inov8 Elite Performance Mesocycle #9 Week 2 Day 2 Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x) Barbell Bench Press 3:1:3:1 245 x 8 (5 Sets) Incline DB Press 1:3:3:1 80's x 8 (4 Sets) A1. HS Pec Fly: 1:2:2:1 125 x 8 (3 Sets) B1. Incline Hammer Strength Machine X:2:1:1 55 Each Hand x 15 (3 Sets) HS Lateral Raise (Accumulation Set) 1:2:2:1 65, 80, 95 x 10+5+5 (3 Sets) A2. Machine Shoulder Press 1:3:3:1 1 Plate + 10/Side x 8 (3 Sets) B2. Seated Face Pull 1:3:3:1 110 x 8 (3 Sets) C2. Band Pull Aparts 1:3:1:1 Band x 12 (3 Sets) Post-Workout: Homemade Cinnamon Rolls: Invalid Link Removed

Nice looking workout set-up and those rolls look delicious!!

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 2 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Dead Lift (Eccentric Focus) 3:1:1:1
275 x 8 (5 Sets)

Weighted Back Extensions: 3:1:3:1
BW + 10 x 15 (4 Sets)

A1. Incline T Bar Row 1:3:3:1
2 Plates + 10 x 5 (3 SetS)

B1. Wide Grip Seated Row 1:1:2:1
100 x 12 (3 Sets)

A2. V Bar Pulldown 1:3:3:1 -
105 x 8 (3 Sets)

B2. DB Shrug 1:3:3:1
90's x 8 (3 Sets)

Seated Single Arm Row (neutral grip) 1:2:1:1
30 Each Hand x 8 (3 Sets)

Standing Calf Raise 3:1:3:1
225 x 5 (8 Sets)


Post-Workout:

Protein Brownies:

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[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 2 Day 4

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Single Arm Cable Pressdown (Alternating Arms) 1:1:2:1
30 x 15
35 x 12
40 x 10 (3 Sets)

A1. HS Machine Dips 1:3:3:1
3 Plates + 25/Side x 8 ( 4 Sets)

B1. Neutral Grip Tricep Pressdown 1:3:3:1
140 x 8 (4 Sets)

C1. Incline Skull Crushers 1:1:2:1
100 x 10 (4 Sets)

Close Grip Push Ups 3:1:3:1
BW x 30 (2 Sets)

Single Arm Cable Curl (Alternate Arms) 1:2:2:1
20 x 15
25 x 12
30 x 10 (3 Sets)

A2. DB Hammer Curl (simultaneous)
30's x 8 (4 Sets)

B2. Machine Preacher Curl 1:3:3:1
45 Plate x 8 (4 Sets)

C2. V Bar Pressdown 1:2:1:1
140 x 10 (4 Sets)

Chin Up (eccentric lowering only)
BW + 50 Pound Chains x 2 Minutes (2 Sets)

Post-Workout:

Thai Red Curry Chicken Stirfry:

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[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 2 Day 5

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Wide Grip Lat Pull Down 1:2:2:1
95 x 60 Seconds (5 Sets)

DB High Row
80 x 12 ---> 60 x 12 (2 Sets)

Rope Seated Row (accumulation) 1:2:2:1
65 x 10 ---> 80 x 5 ---> 90 x 5 (2 Sets)

A1. Snatch Grip Rack Pull 1:1:2:1
325 x 10 (3 Sets)

B1. DB Pull Over 1:1:3:1
45 x 10 (3 Sets)

DB Press (5 @ tempo + 5 no tempo) 3:1:3:1
90's x 10 (4 Sets)

A2. Cable Crossover Fly 3:1:3:1
25 Each Hand x 12 (3 Sets)

B2. Decline Machine Press 1:2:2:1
3 Plates/Side x 8 (3 Sets)

A3. HS Incline Machine Press 1:1:1:1
2 Plates/Side x 6 (3 Sets)

B3, Push Ups (feet elevated) 1:1:X:1
BW x 20 (3 Sets)

Post-Workout:

Chicken Fajita Omelete
Sweet Potatoes with Splenda, Cinnamon, Whip Cream and Peanut Butter + Jelly
PB Marshmallow Sludge Bowl with Apples

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[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Leg Press (narrow stance deep) 2:1:1:1
5 Plates/Side x 75 Seconds Timed (5 Sets) ~ 15 Reps

Barbell Squat 3:1:1:1
225 x 10 ---> 185 x 10 ---> 135 x 10 (2 Sets)

Hack Squat (narrow stance) 1:1:4:1
2 Plates+10/Side x 10 (3 Sets)

A1: Single Leg Leg Press 2:1:1:1 -
100lb Plate/Side x 12 (3 Sets)

A2: Leg Extension 1:3:1:1
60 Each Leg x 12 (3 Sets)

Lying Leg Curl 1:5:5:1
110 x 5 + 10 Partials (3 Sets)

Lying Leg Curl Eccentric Focus 15:1:1:1
145 x 20 Seconds (2 sets)

DB Supinated Bicep Curl 1:3:3:1
30's x 8 (4 Sets)

Seated Calve Raise: 1:10:1:10
2 Plates x 3 (4 Sets)

Post-Workout:

Cinnamon Swirl Pancakes topped with Strawberries, Bananas, Syrup and Whip Cream:

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[Rosie Chee]

Chicken Fajita Omelete
Sweet Potatoes with Splenda, Cinnamon, Whip Cream and Peanut Butter + Jelly
PB Marshmallow Sludge Bowl with Apples

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Cinnamon Swirl Pancakes topped with Strawberries, Bananas, Syrup and Whip Cream:

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Makes sirloin and dark chocolate seem almost boring LOL ... Gotta love the carbs!!!

~Rosie~

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 2

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Barbell Bench Press 3:1:3:1
245 x 10 (5 Sets)

Incline DB Press 1:3:3:1
80's x 10 (3 Sets)

A1. HS Pec Fly: 1:2:2:1
125 x 8 (3 Sets)

B1. Incline Hammer Strength Machine X:2:1:1
55 Each Hand x 15 (3 Sets)

HS Lateral Raise (Accumulation Set) 1:2:2:1
65, 80, 95 x 10+5+5 (4 Sets)

A2. Machine Shoulder Press 1:3:3:1
1 Plate + 10/Side x 10 (3 Sets)

B2. Seated Face Pull 1:3:3:1
110 x 10 (3 Sets)

C2. Band Pull Aparts 1:3:1:1
Band x 15 (3 Sets)

Post-Workout:


Chocolate Peanut Butter Protein Cake:

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[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Dead Lift (Eccentric Focus) 3:1:1:1
285 x 10 (5 Sets)

Weighted Back Extensions: 3:1:3:1
BW + 10 x 12 (5 Sets)

A1. Incline T Bar Row 1:3:3:1
2 Plates + 10 x 5 (4 SetS)

B1. Wide Grip Seated Row 1:1:2:1
100 x 12 (4 Sets)

A2. V Bar Pulldown 1:3:3:1 -
105 x 10 (3 Sets)

B2. DB Shrug 1:3:3:1
90's x 10 (3 Sets)

Seated Single Arm Row (neutral grip) 1:2:1:1
30 Each Hand x 8 (3 Sets)

Standing Calf Raise 3:1:3:1
225 x 5 (10 Sets)


Post-Workout:

Cellucor Cor-Fetti Cake Batter Protein Cake:

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Stack

Weight has been pretty stable around 180 so far all week
May be taking another kcal cut this weekend on my birthday and the introduction of the stack to really burn up fatloss for a good 8 weeks, then its going to get real good

Stay tuned!

 

[bdcc]

Looking forward to the next stage of your log.

 

[LiveToLift]

Looking forward to the next stage of your log.

He mentions after the 8 weeks it's going to get real good! I'm not sure I can continue to torment myself looking through the amazing food porn!

 

[Fitness_Freak]

He mentions after the 8 weeks it's going to get real good! I'm not sure I can continue to torment myself looking through the amazing food porn!

Agreed lol, all these cakes and what not...

 

[mtinsideout]

Late but in! Good job with the workouts so far and as usual I'm drooling looking at all the food creations

 

[The Solution]

Agreed lol, all these cakes and what not...

Dont see why your drooling most of them are like 500-600 kcals. They are not very caloric dense.

 

[booneman77]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 3

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Dead Lift (Eccentric Focus) 3:1:1:1
285 x 10 (5 Sets)

Weighted Back Extensions: 3:1:3:1
BW + 10 x 12 (5 Sets)

A1. Incline T Bar Row 1:3:3:1
2 Plates + 10 x 5 (4 SetS)

B1. Wide Grip Seated Row 1:1:2:1
100 x 12 (4 Sets)

A2. V Bar Pulldown 1:3:3:1 -
105 x 10 (3 Sets)

B2. DB Shrug 1:3:3:1
90's x 10 (3 Sets)

Seated Single Arm Row (neutral grip) 1:2:1:1
30 Each Hand x 8 (3 Sets)

Standing Calf Raise 3:1:3:1
225 x 5 (10 Sets)


Post-Workout:

Cellucor Cor-Fetti Cake Batter Protein Cake:

Invalid Link Removed



Stack

Weight has been pretty stable around 180 so far all week
May be taking another kcal cut this weekend on my birthday and the introduction of the stack to really burn up fatloss for a good 8 weeks, then its going to get real good

Stay tuned!

Man, this pic finally did me in and I just bought 6lb of Corefetti and 6lb of PB Marshmallow. Gonna be making some of your cakes and such starting this weekend when i start backloading and I cannot wait.

 

[The Solution]

Man, this pic finally did me in and I just bought 6lb of Corefetti and 6lb of PB Marshmallow. Gonna be making some of your cakes and such starting this weekend when i start backloading and I cannot wait.

Bout time!

 

[Fitness_Freak]

Dont see why your drooling most of them are like 500-600 kcals. They are not very caloric dense.

Who said they have to be calorie dense to taste good?

 

[The Solution]

Who said they have to be calorie dense to taste good?

Usually most's assumptions
I odnt get why any of you cannot have these, as much as they make your jaw drop. i suggest you guys make them as well if it makes you hungry or wish you could make them. They are very simple and easy.

 

[Fitness_Freak]

Usually most's assumptions
I odnt get why any of you cannot have these, as much as they make your jaw drop. i suggest you guys make them as well if it makes you hungry or wish you could make them. They are very simple and easy.

I can have them, I basically just choose not to deal with buying the protein and baking these extraordinary meals. I'll stick to my chicken, steak, rice, oatmeal, etc. lol ... also I'm a college student without excess funds for absurd amounts of protein to be laying around.

 

[NattyForLife]

I can have them, I basically just choose not to deal with buying the protein and baking these extraordinary meals. I'll stick to my chicken, steak, rice, oatmeal, etc. lol ... also I'm a college student without excess funds for absurd amounts of protein to be laying around.

Your just like me bro. I eat what i eat cause its cheap and super fast and easy to prep!

 

[Fitness_Freak]

Your just like me bro. I eat what i eat cause its cheap and super fast and easy to prep!

Yes sir!

 

[The Solution]

I can have them, I basically just choose not to deal with buying the protein and baking these extraordinary meals. I'll stick to my chicken, steak, rice, oatmeal, etc. lol ... also I'm a college student without excess funds for absurd amounts of protein to be laying around.

Pancake mix = 1.62$ a box
it is dirt cheap bro. Litreally

Protein powder per serving is going to be cheaper than beef/chicken/eggs

 

[The Solution]

Your just like me bro. I eat what i eat cause its cheap and super fast and easy to prep!

Throw a cake in the oven
Prep all my food for the next day in 20-25 minutes
Done.

 

[NattyForLife]

Throw a cake in the oven Prep all my food for the next day in 20-25 minutes Done.

I try and prep for about 4-5 days

 

[The Solution]

I try and prep for about 4-5 days

As do i
and it dont take more than 20-30 minutes

Rice/beef/chicken i cook all at the same time

 

[Fitness_Freak]

I can get 12 chicken breast for 7-8$, I can get 100 servings of rice for 10>, steak is a once or twice a week thing, oatmeal is cheap as well... plus whole foods are better anyways man!

And yes, I could just easily purchase a tub of one these next time I need protein and I'll give these recipes a shot!

 

[The Solution]

I can get 12 chicken breast for 7-8$, I can get 100 servings of rice for 10>, steak is a once or twice a week thing, oatmeal is cheap as well... plus whole foods are better anyways man!

And yes, I could just easily purchase a tub of one these next time I need protein and I'll give these recipes a shot!

i agree with you
i cook my chicken on the george
beef in a skillet
rice on stove (5 minutes)

preps me for a few days

and believe me i use maybe 1 scoop of protein a day max
200-300g of beef or 5-6 whole eggs
200g of chicken
yogurts/low fat cheese
trace protein from carb sources (Mostly rice, potatoes, veggies, fruits, cereal, and when i make baked goods complete pancake mix)
fats are low so mostly trace or the beef/eggs/fish oil.

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 4

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Single Arm Cable Pressdown (Alternating Arms) 1:1:2:1
30 x 15
35 x 12
40 x 10 (3 Sets)

A1. HS Machine Dips 1:3:3:1
3 Plates + 25/Side x 10 ( 4 Sets)

B1. Neutral Grip Tricep Pressdown 1:3:3:1
140 x 10 (4 Sets)

C1. Incline Skull Crushers 1:1:2:1
100 x 12 (4 Sets)

Close Grip Push Ups 3:1:3:1
BW x 30 (2 Sets)

Single Arm Cable Curl (Alternate Arms) 1:2:2:1
20 x 15
25 x 12
30 x 10 (3 Sets)

A2. DB Hammer Curl (simultaneous)
30's x 10 (4 Sets)

B2. Machine Preacher Curl 1:3:3:1
45 Plate x 10 (4 Sets)

C2. V Bar Pressdown 1:2:1:1
140 x 12 (4 Sets)

Chin Up (eccentric lowering only)
BW + 50 Pound Chains x 2 Minutes (2 Sets)

Post-Workout:

Mexican Chicken Chili Con Questo:

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[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 3 Day 5

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Wide Grip Lat Pull Down 1:2:2:1
95 x 75 Seconds (5 Sets)

DB High Row
80 x 12 ---> 60 x 12 (2 Sets)

Rope Seated Row (accumulation) 1:2:2:1
65 x 10 ---> 80 x 5 ---> 90 x 5 (2 Sets)

A1. Snatch Grip Rack Pull 1:1:2:1
325 x 12 (3 Sets)

B1. DB Pull Over 1:1:3:1
45 x 12 (3 Sets)

DB Press (5 @ tempo + 5 no tempo) 3:1:3:1
90's x 10 (4 Sets)

A2. Cable Crossover Fly 3:1:3:1
25 Each Hand x 12 (3 Sets)

B2. Decline Machine Press 1:2:2:1
3 Plates/Side x 8 (3 Sets)

A3. HS Incline Machine Press 1:1:1:1
2 Plates/Side x 6 (3 Sets)

B3, Push Ups (feet elevated) 1:1:X:1
BW x 20 (3 Sets)

Post-Workout:

Cellucor Cinnamon Swirl Banana Bread:

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[kissdadookie]

IN.

 

[RegisterJr]

The cakes just look amazing.

 

[bolt10]

Of course Bob has been putting in some work in here......nice job so far. Enjoy the Bday today man.

 

[Driven2lift]

Happy Birthday Bob!

 

[LiveToLift]

Happy bday chef bob!

 

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 1

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Leg Press (narrow stance deep) 2:1:1:1
5 Plates/Side x 75 Seconds Timed (5 Sets)

Barbell Squat 3:1:1:1
225 x 10 ---> 185 x 10 ---> 135 x 10 (2 Sets)

Hack Squat (narrow stance) 1:1:4:1
2 Plates+10/Side x 10 (3 Sets)

A1: Single Leg Leg Press 2:1:1:1 -
100lb Plate/Side x 12 (3 Sets)

A2: Leg Extension 1:3:1:1
60 Each Leg x 12 (3 Sets)

Lying Leg Curl 1:5:5:1
110 x 5 + 10 Partials (3 Sets)

Lying Leg Curl Eccentric Focus 15:1:1:1
145 x 20 Seconds (2 sets)

DB Supinated Bicep Curl 1:3:3:1
30's x 8 (4 Sets)

Seated Calve Raise: 1:10:1:10
2 Plates x 3 (4 Sets)

Post-Workout:

Chocolate Truffle Coldstone Signature with Brownies, Snickers, Cookie Dough and Brownies:

Invalid Link Removed


Stack

Starting tomorrow

2 Scoops Alphamine + 1 Alpha T2 pre-workout
1 scoop alphamine + 2 alpha t2 later in day (or earlier depending on when i train
2 caps forskolin with above (1 each dose)
Erase pro - 1 cap upon waking

GO TIME!!!

Happy bday chef bob!

Thanks everyone.
Working a long 8-8 Shift today

 

[kissdadookie]

Happy bday!

FYI, there's a Coldstone literally around the corner from my home. LoL.

 

[Rosie Chee]

The cakes just look amazing.

That they do!

On another note, HAPPY BIRTHDAY BOB!!! Hope it's the BEST!!! arty:

~Rosie~