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09-15-2015, 07:57 AM #1
PA KODIAK: Back on the Grind for my 2nd Show
Ok so for a brief introduction, my name is Chris, otherwise affectionately known as PA Kodiak on the RX Muscle forums, Periscope, and Instagram. I just competed in my first show this past Saturday, September 12th at the NPC Elite Physique Championships in Pittsburgh, PA where I placed 2nd in the open light heavyweight division and 3rd in the true novice division. In the 28 weeks I spent preparing for that show, I dropped 68 lbs (going from 258 to 190) and went from 16% bodyfat down to 8%. After undergoing such a transformation I was very pleased with my placings.
You can view some progess pictures from my last 5 weeks of contest prep here: http://forums.rxmuscle.com/showthrea...etition-(pics)
And here is a video of my posing routine from that show:
Now the real challenge begins. Before I step on stage again I will be spending the next 15 months adding on some much needed size while keeping my bodyfat levels down. The goal is to add as much size as possible during the next year and 3 months while keeping my bodyfat percentage below 12%. With the strong work ethic I pride myself in and the great team I have behind me this should be a very productive 15 months.
Last edited by PA Kodiak; 09-15-2015 at 07:59 AM.
09-15-2015, 09:06 AM #2
Congrats on that incredible transformation! Sounds like you have a great support team, a must IMO for a first offseason as it really messes with your head. Trust me when I tell you the growth spurt you will experience over the next 12 weeks post-contest will be fantastic so definitely take advantage of that window regarding training and keeping your diet under control.
In for the journey!
09-15-2015, 10:36 PM #3
Monday was legs...what better bodypart to train for my first workout back since my show. My partner Brandon and I were hittin' em hard when something unexpected happened...
Leg Extensions (4 sets of 20-50)
Front Squats (4 sets of 8-15)
Hack Squats (4 sets of 8-15)
Leg Press (2 strip sets)
We had a friend help assist us with the strip sets. Starting with 5 plates, go to failure, strip a plates off each side. Go to failure, strip another plate off...I went all the way down until the machine was empty and pressed the shit out of that. I got up, wobbly legged, went to the bathroom and threw up. Milestone accomplishment. I can finally say I've squatted until I puked. I came back out, did another strip set, and decided to call it a day. Not bad for a first log entry.
09-15-2015, 11:51 PM #4
Leg party till you puke! Love it! Reps on recharge!
09-16-2015, 08:06 AM #5
Hell of an arm day yesterday. Had one of my favorite preworkout combos; a packet of Allmax Razor8 and 3 caps of Cellucor NO3 before hittin the gym. This combo makes for one hell of a pump with some nice clean energy.
Overhead tricep cable extensions (5 sets of 20-50)
DB Kickbacks (3 sets of 20)
V Handle Tricep Pushdowns (4 sets of 8-15)
Dip Machine (4 sets of 8-15)
Preacher Curls (2 sets of 20, 2 sets of 10)
Concentration Curls (4 sets of 15)
Goblet Curls (4 sets of 8-15)
High Rope Cable Hammer Curls (4 sets of 20)
Two exercises here (the V Handle Pushdowns and the High Rope Cable Hammer Curls) I stole off Guy Cisternino. Both are great exercises that really let you feel the muscle working.
Forgot to mention my cardio regime. Cardio is currently the same as it was for the past several weeks of contest prep; fasted cardio on the treadmill for 45 minutes with a 10 - 15% incline. Thats done 6 days week. Saturday is my off day where I do no training whatsoever. I'm working on putting together a new split so I'll post that soon as well.
Last edited by PA Kodiak; 09-16-2015 at 08:09 AM.
09-17-2015, 06:21 AM #6
Med Height Cable Crossovers (5 sets of 20-30)
Incline DB Bench (4 sets of 8-15)
Low Cable Crossovers (4 sets of 10-25)
Flat Bench (5 sets of 6-10)
DB Pullovers (2 sets of 25)
09-17-2015, 10:25 AM #7
Hammer Strength Row (5 sets of 12)*
Hammer Strength High Row (5 sets of 12)*
Seated Cable Row (5 sets of 8-12)
Lat Pulldown (4 sets of 12-15)
Close Grip Pulldown (4 sets of 12-15)
Lat Pullovers w/ Rope (3 sets of 25)
Will try to post my diet up later this week.
09-19-2015, 07:06 AM #8
Seated DB Lateral Raises (2 sets of 20-30)
Assisted Seated DB Lateral Raises (3 sets of 10)*
*Had a friend help help me get past the sticking point by pushing up on my elbows.
Reverse Pec Dek (4 sets of 15-20)
Lateral Raises with Chains (5 sets of 20-30)
Bent Over DB Laterals (4 sets of 12-20)
Upright Cable Rows (3 sets of 20)
Seated DB Military Press (4 sets of 8-10)
09-20-2015, 03:01 PM #9
As promised, here is my current diet that I will be following until I feel I need to make some changes.
Last edited by PA Kodiak; 09-20-2015 at 03:04 PM.
09-20-2015, 11:00 PM #10
Rope Pullovers (6 sets of 25-50)
Reverse Grip Cable Rows (5 sets of 15-20)
T Bar Rows (4 sets of 15-20)
Wide Grip Pulldowns (5 sets of 15-20)
Hammer Strength Row (5 sets of 10-15)
Standing Cable Rows (4 sets of 20)
09-21-2015, 08:13 AM #11
And here is the current split that I'm on. I've been doing back and arms twice a week in order to bring them up.
On my way now to go train legs. Let's hope I can keep my food down this week.
09-21-2015, 05:49 PM #12
Hammered legs today...and I mean we hammered 'em. My partner Brandon and I were joined by a friend of ours who competes in figure. And she's one tough bitch when it comes to her workouts.
Hack Squats (5 sets; 15, 15, 10, 6, 15)
Leg Extensions (5 sets of 15-20)*
Leg Press (4 sets of 10-15)
Walking Lunges (2 sets)
Ham Curls (5 sets of 8-15)
*Slow controlled reps with a 2 second squeeze at the top)
Last edited by PA Kodiak; 09-21-2015 at 05:50 PM.
09-21-2015, 08:42 PM #13
Good to see an RX member who is a serious competitor start up a training log.
09-21-2015, 08:45 PM #14
09-21-2015, 08:47 PM #15