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The Solution Stacks PES - Physique Enhancing Shredding

Inov8 Elite Performance
Mesocycle #10
Week 3 Day 3

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

V Bar Pulldown 4:2:1:1
140 x 8 (3 Sets)
150 x 6 (2 Sets)

Bent Over DB Row 1:1:1:1
100's x 8 (3 Sets)
110's x 6 (2 Sets)

Hammer Curl 3:1:3:1
35's x 10 (4 Sets)

Cable Straight Bar Curl 1:1:1:3
75 x 10 (4 Sets)

A1. HS Dips 2:1:1:1
3 Plates/Side x 12 (3 Sets)

A2. Overhead DB Ext.
70 x 12 (3 Sets)

Machine preacher Curl 2:1:1:1
45 Plate x 15 (3 Sets)

Hanging Leg Raise
BW X 15 (3 Sets)

Post-Workout:

Pineapple and Black Bean Jerk Chicken and Potato Stirfry:

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Good, because there was a plate of cookies out in the office today and I decided to stick with my caloric budget thus only ate the strawberries (actual fruit) that were on the plate. Then looking up the nutritional info for strawberries, learned that strawberries are now a new close group of friends for me :P
 
SauceMonkey22 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=99985"/>

This after she ate the H, the "!" And the ":)" haha
Click to expand...

That's great brother!

My wife gas come to expect my baking on occasions now lol. Looks pretty good, 550 for all of them? I'd like to peak at that recipe
 
Inov8 Elite Performance
Mesocycle #10
Week 3 Day 4

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

BB Bench (speed reps)
195 x 8 (5 Sets)

2 Stop Squats
265 x 6 (5 Sets)

A1. Overhead DB Press Seated
60's x 12
65's x 10 (2 Sets)
70's x 8 (2 Sets)

A2. Parital Side DB Laterals
40's x 12 (5 Sets)

Neutral Grip DB Bench Press 2:1:2:2
70's x 10 (3 Sets)

Standing OHP (Speed) No Failure 3:1:1:1
75 x 15 (3 Sets)

Standing Calf Raise 2:1:1:3
2 Plates/Side x 10 (3 Sets)

Post-Workout:

Cellucor Cor-Fetti Cake Batter Overnight Oatmeal:

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Speaking of oatmeal, I have come to the conclusion that OEP Protein makes better proats than Select but Select tastes better than OEP Protein when used to make a shake :P
 
The Solution said:
OEP is thicker thats why.
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Hmmmm... I was speaking more in terms of actual taste rather than texture ;) My proats I made with Select yesterday actually had less water than usual so in actuality, had been thicker than the proats I made with the strawberry OEProtein. Will see how the CnC OEProtein stacks up.
 
Inov8 Elite Performance
Mesocycle #10
Week 3 Day 5

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

Deadlift (Wave Loading) 2:1:1:1
330 x 8
350 x 6
370 x 4
350 x 6
330 x 8


Weighted Back Extension 3:1:1:2
BW + 10 x 12 (5 Sets)

A1. Close Grip Push-Ups 2:1:1:1
BW x 20 (4 Sets)

A2. Cable Rope Pull Over 3:1:1:2
60 x 8 (4 Sets)

A1. Leg Extension 2:1:1:1
50 (Each leg) x 12 (3 Sets)

A2. Seated Leg Curl 2:1:1:1
90 x 12 (3 Sets)

Decline Sit-Ups
BW x 15 (4 Sets)

Post-Workout:

Cellucor Molten Chocolate and Jelly Microwave Protein Mugcake:

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Half Way Point Review

Progress ---> Down almost 15 pounds in 10 weeks (4 on the stack) 6 were spent just cleaning up diet and losing some water.

This past week alone i lost 3 pounds, woke up to a new low of around 175, but weight has slowly risen back up to 176ish, and took my cheat meal today (chicken Parm + Ice Cream), so I am sure I will hold some water tomorrow but should see a new low hopefully sometime early next week since we cut calories hard (200) at beginning of last week ((Friday))

Mood --> no Complains neither can i complain about energy with 375mg of caffeine from 3 scoops of alphamine a day

Mirror is slowly changing, but again the last 4 weeks running the burners, thermos etc will show the most especially as kcal drops continue to happen and calories do get lower and the longer a cutting cycle goes.

overall, so far so good, since introducing the stack I have dropped a good amount (over 6 pounds in these 4 weeks) if we can drop another 6 pounds these last 4 weeks and hit around 170 there should be a great before/after pictures to be seen and ***** my last run without the forskolin/erase pro that I did add in so far.

I have 0 joint pain (as some have noted from Erase Pro), Forskolin 50 settled heavy the first week on my system, but now i have 0 problems dosing 2x a day with my Alpha T-2 and Alphamine doses

Erase Pro is still upon waking.

Other than that, nothing to truly report. Strength is still solid, i feel as strong as when i started this log (before running the stack) and if i were to test my numbers I bet i could match them.

Appetite is fine, i have a lower meal frequency so that is really never a problem, even when kcals drop I try to focus on satiety and micronutrients first and foremost, but still bake/make some good things to satisfy my sweet tooth.


Lets roll with these last 4 weeks!!!
 
Inov8 Elite Performance
Mesocycle #10
Week 4 Day 1

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

Incline BB Bench (Wave Loading) 2:1:1:1
200 x 8
225 x 6
245 x 4
225 x 6
200 x 8

Flat DB Bench (speed reps)
60's x 8 (5 Sets)

A1. DB Side Lateral Raises 2:1:1:1
25's x 10 (5 Sets)

A2. Rear Delt Band Pull Aparts 1:1:1:1
Band x 15 (5 Sets)

B1: Wide Grip Dips + Chains: 2:1:1:1
BW + 100 Chains x 8 (4 Sets)

B2: Underhand Cable Pressdown: 2:1:1:1
100 x 8 (4 sets)

HS Pec Deck:
100 x 12 (4 Sets)

Post-Workout:

Reese Peanut Butter Cup Handel's Ice Cream:

Invalid Link Removed
 
Inov8 Elite Performance
Mesocycle #10
Week 4 Day 2

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

Squat (Wave Loading) 2:1:1:1
285 x 8
315 x 6
345 x 4
315 x 6
285 x 8


Leg Press 1:1:3:1
6 Plates/Side x 12 (4 Sets)

DB Stiff Leg Deadlifts 2:2:2:1
100's x 8 (4 Sets)

Lying Leg Curl 2:1:1:2
110 x 5 (4 Sets)

Rack Deadlift 2:2:1:1 2 min
275 x 12
315 x 10
365 x 10
405 x 8

Walking Lunges
50's x 16 Steps (4 Sets)

Seated Calf Raise 1:1:3:3
2 Plates x 20 (3 Sets)

Post-Workout:

Tomato Basil and Herb Stuffed Chicken breast with a Sweet Potato Hash and Peanut Butter, Jelly, and Honey Dipping Sauce:

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The Solution said:
Tomato Basil and Herb Stuffed Chicken breast with a Sweet Potato Hash and Peanut Butter, Jelly, and Honey Dipping Sauce:

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Click to expand...

Food looks (and sounds) AMAZING!!! That said, time for food LOL :D

~Rosie~
 
Inov8 Elite Performance
Mesocycle #10
Week 4 Day 3

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

V Bar Pulldown 4:2:1:1
140 x 8 (3 Sets)
150 x 6 (2 Sets)

Bent Over DB Row 1:1:1:1
100's x 8 (3 Sets)
110's x 6 (2 Sets)

Hammer Curl 3:1:3:1
35's x 10 (4 Sets)

Cable Straight Bar Curl 1:1:1:3
75 x 10 (4 Sets)

A1. HS Dips 2:1:1:1
3 Plates/Side x 12 (4 Sets)

A2. Overhead DB Ext.
70 x 12 (4 Sets)

Machine preacher Curl 2:1:1:1
45 Plate x 15 (4 Sets)

Hanging Leg Raise
BW X 15 (3 Sets)

Post-Workout:

Half Breakfast Half Cheese and Pep Pizza:

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Are your fats pretty high? That pizza (whole eggs, cheese, pepperoni, bacon) seems like it would be pretty high
 
The Solution said:
50g most days.
Who says i am using whole eggs, cheese, pepp, and bacon?
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well your post says "Half Breakfast Half Cheese and Pep Pizza" so theres the pep/cheese ha... and the eggs looked pretty yellow so I assumed there's some yolks in there and what looks like bacon on top.

I realize its prob fat free cheese and lower fat bacon/pep but its still kinda tough to really get that low with those ingredients assuming you get some fats in other meals as well.
 
booneman77 said:
well your post says "Half Breakfast Half Cheese and Pep Pizza" so theres the pep/cheese ha... and the eggs looked pretty yellow so I assumed there's some yolks in there and what looks like bacon on top.

I realize its prob fat free cheese and lower fat bacon/pep but its still kinda tough to really get that low with those ingredients assuming you get some fats in other meals as well.
Click to expand...

Ground Turkey (220g)
200g Chicken
200g Greek Yogurt
1 scoop Whey

rest of my protein sources that are minimal in fat About 22g combined above leaving 28g for that.
 
Inov8 Elite Performance
Mesocycle #10
Week 4 Day 4

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

BB Bench (speed reps)
185 x 8 (5 Sets)

2 Stop Squats
245 x 6 (5 Sets)

A1. Overhead DB Press Seated
55's x 12
60's x 10 (2 Sets)
65's x 8 (2 Sets)

A2. Parital Side DB Laterals
40's x 12 (5 Sets)

Neutral Grip DB Bench Press 2:1:2:2
70's x 10 (3 Sets)

Standing OHP (Speed) No Failure 3:1:1:1
75 x 15 (3 Sets)

Standing Calf Raise 2:1:1:3
2 Plates/Side x 10 (3 Sets)

Post-Workout:

Cellucor Peanut Butter Marshmallow Peanut Butter Chip and Banana Muffins:

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The definition and overall leanness in your legs is incredible.
 
By the way, i tried the latest cheesecake recipe but used OEP strawberry cheesecake in place of the cor-feti... Cheesecake was awesome man
 
I can see a big difference now when compared to you before pics. How many lbs have you dropped so far?
 


Weekly Update

Weight: Has been pretty stubbron, actually rose 2-3 pounds the last week even with another calorie cut, with that said kcals got cut again today in hopes of the scale going the other way.

Mirror: It has been leaning up slowly , and the pictures sure it (as some of you have noted) just going to keep pushing even with the kcals dropping. Nothing i can do if my body is fighting in a deficit.

Mood/Energy: Energy is great and fine with the 3 scoops alphamine a day.
Mood is up and down especially with the scale playing mind games. Still focused on everything.

Strength ---> 265 x 4 on incline = PR, also tied a squat PR of 365 x 3 which I did after my working sets, so overall my strength has not dropped a single bit this entire log so far which is key. I feel great overall, just got to fight the diet aspect which is just hitting my macros. No problems what so ever.

Overall with a few weeks left to go, going to give it my all and see what the mirror shows. With the kcal cut today (-30g carbs) we should see some good drops or hope to, Carbs are now around 200g, so kcals are around 2200ish

Lets roll....

​
 
awesome progress in the pics . Got in some watermelon alpha amino, this stuff is awesome too. Also running a similar supp stack as you are during my prep atm, heavily PES/AS based.

ever try any products yet with amp citrate solution?
 
Younglifter16 said:
awesome progress in the pics . Got in some watermelon alpha amino, this stuff is awesome too. Also running a similar supp stack as you are during my prep atm, heavily PES/AS based.

ever try any products yet with amp citrate solution?
Click to expand...

no i have not. No familiar with what they do.
 
The Solution said:
Weekly Update Weight: Has been pretty stubbron, actually rose 2-3 pounds the last week even with another calorie cut, with that said kcals got cut again today in hopes of the scale going the other way. Mirror: It has been leaning up slowly , and the pictures sure it (as some of you have noted) just going to keep pushing even with the kcals dropping. Nothing i can do if my body is fighting in a deficit. Mood/Energy: Energy is great and fine with the 3 scoops alphamine a day. Mood is up and down especially with the scale playing mind games. Still focused on everything. Strength ---> 265 x 4 on incline = PR, also tied a squat PR of 365 x 3 which I did after my working sets, so overall my strength has not dropped a single bit this entire log so far which is key. I feel great overall, just got to fight the diet aspect which is just hitting my macros. No problems what so ever. Overall with a few weeks left to go, going to give it my all and see what the mirror shows. With the kcal cut today (-30g carbs) we should see some good drops or hope to, Carbs are now around 200g, so kcals are around 2200ish Lets roll....
Click to expand...

What us your plan after this cut?
 
Inov8 Elite Performance
Mesocycle #11
Week 1 Day 1

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

1A. Deadlift (sumo) 1:1:1:1
275 x 8 (3 Sets)

1B. Pull Up 1:2:1:2
BW X 8 (3 Sets)

1C. Rack Pull (mid Shin) 1:1:1:1
315 x 8 (3 Sets)

2A. WG Neutral Grip Pulldown 1:1:3:0
100 x 12 (4 Sets)

2B. 45 Degree CG Pull Down 1:3:3:1
100 x 8 (4 Sets)

3. Seated Low Row (drop set) 1:2:1:1
120 x 8 ----> 100 x 8 (2 Sets)

4. Wide Grip Bent Over Smith Row 1:1:2:1
3-25lb Plates x 12 (4 Sets)

5. DB Row (Alternate Hands 0 Rest) 1:1:1:2 -
70 x 8 (4 Sets)

6. Calf Raise Leg Press 1:3:1:3
6 Plates Side x 10 (4 Sets)

Post=Workout:

Dairy Queen Red Velvet Blizzard:

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