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  1. #526
    OLYMPIAN PA Kodiak's Avatar
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    OFF DAY / CHEAT

    Weighed in at 228.8. Cheat meal was pizza followed by ice cream, a muffin, and chocolate milk.
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  2. #527
    OLYMPIAN PA Kodiak's Avatar
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    Back & Posing Practice 3.19.17

    Lots of posing practice with the team today. Ran through mandatories over and over, worked on presentation, and all the fine details of each pose. This was a workout in itself. Afterwards I trained back. Between cardio, an hour of posing, and heavy deadlifts I was pretty much spent for the day.

    We also made some adjustments to my diet. My 5:30 pm meal drops down to a half cup of rice so all my rice meals are now at a half cup. Wednesday will be refeed as usual (1 cup of rice at all rice meals). We agreed the cheat meals are not working as well for me as they did last prep so depending on how this week goes we may cut them out for the remainder of the prep.

    BODYPART: BACK

    Seated Hammer Strength Row
    superset with
    Neutral Grip Pulldown
    4 supersets of 12-15

    BB Rows (15)
    superset with
    Straight Arm Pulldown w/ Rope (20)
    4 supersets

    Deadlift
    2 warm up sets
    3 sets of 4-6

    Weight: 230
    Cardio: Treadmill, 40 Min, Fasted.
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  3. #528
    OLYMPIAN The Solution's Avatar
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    If you decide to cut that cheat meal. that is a lot of calories weekly you are dropping since it such a heavy caloric meal for you. Should drop at least 2000 calories weekly and get the ball rolling.
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  4. #529
    OLYMPIAN PA Kodiak's Avatar
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    Chest 3.20.17

    BODYPART: CHEST

    DB Pullovers
    superset with
    DB Flyes
    4 supersets of 15-20

    Incline DB Bench
    2 warm up sets
    3 sets of 8-12*
    *Once I reached failure on the last set, my spotter helped me with 3 extremely slow (and agonizing) partial rep negatives.

    Smith Decline Bench
    superset with
    Medium Height Pulley Cable Crossovers
    3 supersets of 12-15

    Weight: 229.8
    Cardio: Treadmill, 40 Min, Fasted.
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  5. #530
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    any recent cardio/training changes?
    The only thing that's changed in my training lately is I'm doing more supersets. Not just to ramp up the intensity, but to burn more calories too.
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  6. #531
    OLYMPIAN PA Kodiak's Avatar
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    Legs 3.21.17

    BODYPART: LEGS

    Leg Extensions
    superset with
    Lying Leg Curls
    4 supersets of 15-20

    Squat
    2 warm up sets
    3 sets of 6-10*
    *Triple dropset on last set

    Leg Press
    1 warm up set
    4 sets of 12-15*
    *Triple dropset on last set

    Weight: 230.4
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  7. #532
    OLYMPIAN PA Kodiak's Avatar
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    Back & Tri's / Refeed 3.22.17

    BODYPART: BACK & TRI'S

    Lat Pulldown
    superset with
    Tricep Pressdown w/ Rope
    1 warm up set
    3 supersets of 15-20*
    *Double dropset on last set

    Assisted Close Grip Chins
    superset with
    Assisted Dips
    3 supersets of 15-20

    T Bar Rows
    superset with
    Overhead Cable Tricep Extensions w/ Rope
    3 supersets of 15-20

    Standing Hammer Strength Low Row*
    1 warm up set
    3 sets of 15-20
    *Performed standing in front of a Hammer Strength Incline Press and rowing the handle up.

    One Arm Tricep Pressdowns to the Side
    3 sets of 15-20

    Weight: 228.2
    Cardio: Treadmill, 40 Min, Fasted.
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  8. #533
    OLYMPIAN The Solution's Avatar
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    How many more carbs is a refeed compared to a normal day of calories?
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  9. #534
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    How many more carbs is a refeed compared to a normal day of calories?
    My normal carbs are at 195. On a refeed they are around 260.
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  10. #535
    OLYMPIAN PA Kodiak's Avatar
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    Shoulders 3.23.17

    BODYPART: SHOULDERS

    Standing Rear Delt Cable Flyes (20-25)
    superset with
    Reverse Pec Dek (15-20)
    4 supersets

    Standing DB Laterals (15-20)
    superset with
    Cable Upright Rows (12-15)
    3 supersets
    *Double dropset on last set

    Seated DB Military Press
    2 warm up sets
    4 sets of 15

    Bent Over DB Laterals
    3 sets of 12-15

    Weight: 229.2
    Cardio: Treadmill, 40 Min, Fasted.
    TEAM DIDOMENICO
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  11. #536
    OLYMPIAN PA Kodiak's Avatar
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    Arms 3.24.17

    BODYPART: ARMS

    Tricep Pressdown w/ Straight Bar
    superset with
    OverheadCable Tricep Extensions w/ Rope
    superset with
    Reverse Grip Cable Curls
    3 giant sets of 15

    DB Skulls
    superset with
    Bent Over Cable Tricep Extensions w/ V Bar
    superset with
    Incline DB Curls
    3 giant sets of 12-15

    One Arm High Pulley Cable Curls
    superset with
    One Arm Tricep Pressdowns
    3 supersets of 15-20

    Smith Close Grip Bench
    superset with
    Standing DB Curls
    3 supersets of 6-10

    Weight: 226
    Cardio: Treadmill, 40 Min, Fasted.
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  12. #537
    OLYMPIAN PA Kodiak's Avatar
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    OFF/REFEED

    Weighed in at 225.4. Nothing exciting to report. Just lots of rice and a Starbucks coffee.
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  13. #538
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    Back 3.26.17

    BODYPART: BACK

    Seated Close Grip Cable Rows
    4 sets of 15*
    *Double dropset on last set

    Lat Pulldown
    3 sets of 15-20*
    *Double dropset on last set

    Seated One Arm Cable Rows
    3 sets of 12-15
    First time in a long time doing these. Felt really good with a good stretch and squeeze.

    Deadlift (6-8)
    superset with
    Straight Arm Pulldowns w/ Rope (15-20)
    1 warm up set
    3 supersets

    T Bar Rows (10-12
    superset with
    Hammer Strength High Row (12-15)
    3 supersets

    Weight: 226.6
    Cardio: Treadmill, 40 Min, Fasted.
    TEAM DIDOMENICO
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  14. #539
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    Chest 3.27.17

    BODYPART: CHEST

    Smith Incline Guillotine Bench (12-15)
    superset with
    DB Pullovers (12-15)
    1 warm up set
    3 supersets

    Medium Height Cable Crossovers (15-20)
    superset with
    Assisted Dips (12-15)
    3 supersets*
    *Double dropset on last set

    Smith Bench (8-12)*
    superset with
    Tricep Pressdown w/ EZ Bar (20)
    1 warm up set
    3 supersets
    *Double dropset on last set

    Linear Hack Calf Raises
    6 sets of 15

    Weight: 227.6
    Cardio: Treadmill, 40 Min, Fasted.
    TEAM DIDOMENICO
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    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  15. #540
    OLYMPIAN The Solution's Avatar
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    Hows the energy off a small refeed compared to a cheat meal?
    Hows Sleep?
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