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  1. #511
    OLYMPIAN PA Kodiak's Avatar
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    Legs 3.7.17

    BODYPART: LEGS

    Leg Extensions
    1 warm up set
    3 sets of 15-20

    Unilateral Plate Loaded Leg Curl
    1 warm up set
    3 sets of 15

    Squat
    2 warm up sets
    3 sets of 365 x 6

    Sumo Deadlift
    2 warm up sets
    3 sets of 6-8

    Leg Press
    1 warm up set
    3 sets of 12-15

    Weight: 232.4
    Preworkout: Animal Juiced Aminos, Universal NOX3, Universal Sterol Complex, Pellegrino.
    Intraworkout: Water.
    Postworkout: Animal Whey, Universal Carbo Plus.
    Periscope: PA_Kodiak
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    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  2. #512
    OLYMPIAN PA Kodiak's Avatar
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    Back 3.8.17

    BODYPART: BACK & TRI'S

    Hammer Strength High Row
    superset with
    Close Grip Seated Cable Rows
    1 warm up set
    3 supersets of 10-12*
    *Double dropset on last set

    T Bar Rows
    superset with
    Assisted Chins
    1 warm up set
    3 supersets of 10-12*
    *Double dropset on last set

    Close Grip Pulldown
    3 sets of 12-15

    DB Skulls
    superset with
    Tricep Pressdown w/ V Bar
    4 supersets of 15

    Tricep Pressdown w/ Straight Bar
    superset with
    Standing DB Curls
    3 supersets of 15-20

    Overhead Cable Tricep Extensions w/ Rope
    3 sets of 15

    Lat Pulldown
    3 sets of 15

    Weight: 234.6
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  3. #513
    OLYMPIAN PA Kodiak's Avatar
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    Shoulders 3.9.17

    BODYPART: SHOULDERS

    Standing Rear Delt Cable Flyes
    superset with
    Bent Over DB Laterals
    4 supersets of 15-20*
    *Double dropset on last set

    Upright Rows
    superset with
    DB Laterals
    4 supersets of 15-20*
    *Double dropset on last set

    Seated Smith Military Press
    2 warm up sets
    4 sets of 15-20*
    *Double dropset on last set

    DB Shrugs
    4 sets of 15-20

    Weight: 232.8
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  4. #514
    OLYMPIAN PA Kodiak's Avatar
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    Arms 3.10.17

    Best arm day I've had in a long time.

    BODYPART: ARMS

    DB Skulls
    superset with
    Incline DB Curls
    1 warm up set
    3 supersets of 12-15*
    *Double dropset on last set

    Tricep Pressdown w/ Rope
    superset with
    Rope Hammer Curls
    1 warm up set
    3 supersets of 12-15*
    *Double dropset on last set

    Bent Over Cable Tricep Extensions w/ EZ Bar
    superset with
    Preacher Curls
    1 warm up set
    3 supersets of 12-15*
    *Double dropset on last set

    Crossface DB Tricep Extensions
    3 sets of 15-20*
    *Double dropset on last set

    Weight: 230.8
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  5. #515
    OLYMPIAN The Solution's Avatar
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    230 a new low?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  6. #516
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    230 a new low?
    Yes sir.
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    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  7. #517
    OLYMPIAN PA Kodiak's Avatar
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    OFF DAY / CHEAT

    Weighed in at 228.8 this morning.

    Cheat meal was a burger and fries from Five Guys, followed by homemade stuffed portobellos, orange roughy, and ice cream.

    Also since I forgot to log my cheat meals last weekend while I was in Columbus for the Arnold, the first meal was sushi and a salmon & pasta dish prior to the night show and a burger and fries from Stack City afterwards.
    Periscope: PA_Kodiak
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  8. #518
    OLYMPIAN PA Kodiak's Avatar
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    Back 3.12.17

    Didn't get much rest the night before and didnt have time to train in the morning so I trained in the afternoon when I got done with my second job. As I pulled into the gym something blew under the hood of my jeep, spewing power steering fluid everywhere. Not the best training session. Trained and called for a tow truck.

    BODYPART: BACK

    Lat Pulldown
    2 warm up sets
    3 sets of 8-12

    Hammer Strength Pulldown
    1 warm up set
    3 sets of 8-12

    Straight Arm Pullovers w/ Rope
    3 sets of 15-20

    Close Grip Pulldown
    3 sets of 12-15

    Deadlift
    2 warm up sets
    3 sets of 6-8

    Weight: 230.4
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  9. #519
    OLYMPIAN The Solution's Avatar
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    Blew right through that cheat! must be totally depleted man! Good stuff.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Scivation/Primaforce Online Representative

  10. #520
    OLYMPIAN PA Kodiak's Avatar
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    Chest 3.13.17

    Dead fucking tired. Jeep's in the garage so I walked down to the East Main Street Mecca.

    BODYPART: CHEST

    Bench (10-12)
    superset with
    Bent Over Cable Crossovers (15-20)
    1 warm up set
    3 supersets

    Incline DB Bench (15-20)
    superset with
    Low Pulley Cable Crossovers (12-15)
    1 warm up set
    3 supersets

    DB Pullovers
    3 sets of 15

    Cable Crossovers*
    3 sets of 15-20
    *High Pulleys, standing far ahead of the station and pulling the handles down, out, and up.

    Weight: 232.4
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  11. #521
    OLYMPIAN PA Kodiak's Avatar
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    Legs 3.1.17

    "Your mind is in charge of your body. You are in charge of your mind."


    BODYPART: LEGS

    Leg Extensions (15-20)
    superset with
    Walking Lunges
    3 supersets

    Leg Press (8-12)
    superset with
    Lying Leg Curl (15-20)
    4 supersets

    Squat
    2 warm up sets
    4 sets of 8-12

    Weight: 231.4
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  12. #522
    OLYMPIAN PA Kodiak's Avatar
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    Back 3.15.17

    Slept in and didn't get my cardio in so I went balls to the wall on the supersets in an attempt to make up for it.

    BODYPART: BACK & TRI'S

    DB Rows (15)
    superset with
    Hammer Strength High Row (10-12)
    4 supersets*
    *Double dropset on last set

    Close Grip Pulldown (20)
    superset with
    Close Grip Seated Cable Rows (15)
    3 supersets*
    *Double dropset on last set

    Assisted Pull Ups
    3 sets of 12

    Tricep Pressdown w/ Straight Bar
    superset with
    Bent Over Cable Tricep Extensions w/ Straight Bar
    4 supersets of 15-20

    Smith Close Grip Bench
    4 sets of 15

    Weight: 228.6
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  13. #523
    OLYMPIAN PA Kodiak's Avatar
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    Shoulders 3.16.17

    BODYPART: SHOULDERS

    Bent Over DB Laterals
    superset with
    Standing DB Laterals
    4 supersets of 20

    Standing Rear Delt Cable Flyes
    superset with
    Face Pulls
    4 supersets of 12-15*
    *Double dropset on last set

    Seated Smith Military Press
    superset with
    Standing DB Laterals
    4 supersets of 12-15*
    *Slow negatives on last set

    DB Shrugs
    4 sets of 15-20

    Weight: 228.8
    Cardio: Treadmill, 40 Min, Fasted.
    Periscope: PA_Kodiak
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  14. #524
    OLYMPIAN PA Kodiak's Avatar
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    Arms 3.17.17

    BODYPART: ARMS

    Tricep Pressdown w/ V Bar
    superset with
    Hammer Curls
    4 supersets of 15*
    *Triple dropset on last set

    Assisted Dips
    superset with
    Preacher Curl Machine
    3 supersets of 12-15

    One Arm Tricep Pressdowns to the Side (20)
    superset with
    DB Curls (12-15)
    3 supersets*
    *Double dropset on last set

    Tricep Pressdown w/ Straight Bar (15-20)
    superset with
    Reverse Grip Cable Curls (20-25)
    3 supersets

    Weight: 228.6
    Cardio: Treadmill, 40 Min, Fasted.
    Last edited by PA Kodiak; 03-17-2017 at 03:13 PM.
    Periscope: PA_Kodiak
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  15. #525
    OLYMPIAN The Solution's Avatar
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    230 are gone for good
    any recent cardio/training changes?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
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