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  1. #586
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    Back & Tri's / Refeed 4.19.17

    BODYPART: BACK & TRI'S

    Straight Arm Pulldowns w/ Rope
    superset with
    OverheadCable Tricep Extensions w/ Rope
    4 supersets (20, 20, 15, 12)*
    *Double dropset on last set

    Close Grip Pulldown
    4 sets of 12-15*
    *Double dropset on last set

    One Arm Seated Overhead DB Extensions
    3 sets of 15-20*
    *Double dropset on last set*

    One Arm Seated Cable Rows
    4 sets of 15-20*
    *Double dropset on last set

    One Arm Standing Cable Tricep Extensions
    3 sets of 12-15*
    *Double dropset on last set

    DB Rows
    1 warm up set
    3 sets of 10-12*
    *Double dropset on last set

    Standing High Pulley Close Grip Cable Row*
    4 sets of 15-20
    *Standing in front of a Lat Pulldown station and rowing to the chest.

    Weight: 221.4
    Cardio: Treadmill, 40 Min, Fasted.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  2. #587
    OLYMPIAN The Solution's Avatar
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    Throw in the probiotic or pysllium husk? If so it should help your bowels a ton as calories get low and bowel movements become infrequent.
    2013 & 2014 RX Member of the Year
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  3. #588
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    Quote Originally Posted by The Solution View Post
    Throw in the probiotic or pysllium husk? If so it should help your bowels a ton as calories get low and bowel movements become infrequent.
    Picking someup this weekend.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  4. #589
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    Shoulders 4.20.17

    BODYPART: SHOULDERS

    Seated Dual Pulley Face Pulls
    superset with
    Seated DB Laterals
    4 supersets of 15
    Saw a video of John Jewett doing this face pull variation this week and gave em a try. Great exercise. Could feel the delts working a lot better this way than with a rope.

    Reverse Pec Dek
    4 sets of 12-15*
    *Double dropset on last set

    DB Front Raises
    3 sets of 10-12*
    *Double dropset on last set

    Behind the Back Cable Laterals
    3 sets of 15

    DB Shrugs
    4 sets of 12-15*
    *Double dropset on last set

    Standing DB Laterals
    3 sets of 20

    Weight: 221
    Cardio: Treadmill, 40 Min, Fasted.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  5. #590
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    Arms 4.21.17

    BODYPART: ARMS

    Tricep Pressdown w/ Straight Bar
    2 sets of 25-30
    2 sets of 12-15*
    *Double and triple dropsets on last 2 sets

    High Pulley One Arm Cable Curls
    3 sets of 15-20*
    *Double dropset on last set

    Seated Tricep Extension Machine
    3 sets of 12-15*
    *Double dropset on last set

    DB Hammer Curls
    3 sets of 10-12*
    *Double dropset on last set

    Close Grip Bench
    3 sets of 10-12*
    *Double dropset on last set

    One Arm DB Preacher Curls
    3 sets of 12-15*
    *Double dropset on last set

    Incline Crossface Cable Tricep Extensions
    3 sets of 15-20

    Bent Over DB Curls
    2 sets of 15-20

    Weight: 220.4
    Cardio: Treadmill, 40 Min, Fasted.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  6. #591
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    OFF DAY / CHEAT MEAL

    Down 3 lbs this week, weighing in at 219.8

    Had the usual Longhorn / Dunkin Donuts combo.

    12 oz strip
    Loaded baked potato
    2 loaves of honey wheat bread
    Asaparagus
    6 donuts and a buckeye
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  7. #592
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    Back 4.23.17

    Man, what a great day. Got my cardio in, trained back, ran through an hour of posing practice with the team, and got an hour massage later in the evening. The girl working on me said I was her "worst client ever" which caught me off guard. She said she didn't mean due to behavior, but because I was so stiff and knotted up. She spent a good 20-30 minutes alone on my hamstrings until she said there was no way she'd be able to get all the knots out in just an hour.

    The massage was great and I left feeling loose and relaxed. Curious to see if it has any affect on my performance.

    BODYPART: BACK

    Hammer Strength High Row
    1 warm up set
    3 sets of 15*
    *Double dropset on last set

    Underhand Seated Cable Rows
    3 sets of 12-15*
    *Double dropset on last set

    Close Grip Pulldown
    3 sets of 12-15

    Supported T Bar Rows
    3 sets of 12-15

    One Arm Seated Cable Rows
    3 sets of 12-15

    Deadlift
    2 warm up sets
    5 sets of 4-10

    No weigh in this morning. Need to buy a new scale (or battery).
    Cardio: Treadmill, 40 Min, Fasted.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  8. #593
    OLYMPIAN The Solution's Avatar
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    I get deep tissue work once a month.
    Seems like you don't stretch or rumble roll at all? If not you should. That would help your recovery a TON
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #594
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    Quote Originally Posted by The Solution View Post
    I get deep tissue work once a month.
    Seems like you don't stretch or rumble roll at all? If not you should. That would help your recovery a TON
    I do not although I know I should. I used to use a foam roller on ocassion but I got away from it. Between cardio, training, cooking, posing practice, tanning, working 50-60 hours a week, and just everyday tasks, it's hard to fit all that in. Perhaps I could make it a point to get it in once a week on my off day going forward.

    My coach and I have put together a game plan for what happens next after this show and I'll need to be sure everything is functioning optimally throughout the upcoming offseason.

    I will say, I think the massage did me very well because I feel great today. Despite waking up with some neck pain (will have to see my chiro this weekend), once I shook that off I felt really good. Just seem to have a better sense of well being.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  10. #595
    OLYMPIAN The Solution's Avatar
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    Anytime you get knots out of your body and release a lot of lactic acid build up. It will always ensure the body is feeling better and running better. Stretching and rumble rolling will just help prevent injuries and also make you feel 100% better throughout daily living.
    2013 & 2014 RX Member of the Year
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  11. #596
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    Chest 4.24.17

    BODYPART: CHEST

    Decline Bench
    2 warm up sets
    5 sets of 8-10*
    *Double dropset on last set

    Pec Dek
    1 warm up set
    4 sets of 12-15*
    *Double dropset on last set

    Smith Incline Bench
    3 sets of 10-12

    Assisted Dips
    4 sets of 15

    Weight: 221.4
    Cardio: Treadmill, 40 Min, Fasted.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  12. #597
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    Legs 4.25.17

    Trying not to puke as I type this. My leg workouts may not look like much (and thats because I'm trying to bring my upper body up to match the lower half) but the intensity is there. Every set, balls to the wall.

    BODYPART: LEGS

    Leg Extensions
    4 sets of 15*
    *Double dropset on last set

    Squat
    2 warm up sets
    4 sets of 4-8

    Lying Leg Curls
    5 sets of 15-20

    Leg Press
    5 sets of 8-15

    Weight: 219.6
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  13. #598
    OLYMPIAN The Solution's Avatar
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    Hows your strength?
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  14. #599
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    Quote Originally Posted by The Solution View Post
    Hows your strength?
    Strength started falling off around 7 weeks out. I used to squat 4 plates a side easy. Now I'm hanging around 315-365 for working sets in the 8-10 rep range.
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  15. #600
    OLYMPIAN The Solution's Avatar
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    Hmm. Not good to hear...
    How are the bowels with adding in the psyllium husk?
    Hope sleep and your body temp are holding up...
    Quote Originally Posted by PA Kodiak View Post
    Strength started falling off around 7 weeks out. I used to squat 4 plates a side easy. Now I'm hanging around 315-365 for working sets in the 8-10 rep range.
    2013 & 2014 RX Member of the Year
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