PA KODIAK: Back on the Grind for my 2nd Show

[PA Kodiak]

Legs 3.28.17

Less than stellar leg session. Low on energy and pressed for time. I'll redeem myself tomorrow though on my second back day of the week.

BODYPART: LEGS

Leg Extensions
1 warm up set
4 sets of 15-20*
*Triple dropset on last set

Stiff Leg Deadlift
1 warm up set
4 sets of 8-12

Squat
1 warm up set
4 sets of 10-15

Weight: 227.6

[PA Kodiak]

Back & Tri's / Refeed 3.29.17

As usual, the weight this weight remained the same Sun-Tues and then dropped 2 lbs on Wednesday.

Excellent session today. Good energy (for being 8 weeks out) and very good pump although it died off by the end of the workout.

BODYPART: BACK & TRI'S

BB Rows
1 warm up set
3 sets of 15-20*
*Double dropset on last set

Neutral Grip Assisted Chins
3 sets of 15

Hammer Strength High Row
3 sets of 15

Reverse Grip Seated Cable Rows
4 sets of 15*
*Double and triple dropsets on last 2 sets

Tricep Pressdown w/ Straight Bar
superset with
Crossface DB Tricep Extensions
4 supersets of 12-15*
*Double dropset on last set

Dual Pulley Tricep Pressdown
4 sets of 12

Weight: 225.6
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Shoulders 3.30.17

BODYPART: SHOULDERS

Standing DB Laterals
1 warm up set
10 sets of 12-15

Bent Over DB Laterals
1 warm up set
10 sets of 15-20

Seated DB Military Press
1 warm up set
5 sets of 12-15

DB Shrugs
1 warm up set
5 sets of 15*
*Double dropset on last set

Weight: 227.8
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Arms 3.31.17

One hell of an arm session. Crazy pump and energy and no idea where it came from. I did nothing different with my diet or supplementation. Everything just clicked. Maybe it was the scantily clad fitness chics prancing around. Regardless, a great way to end the week.

BODYPART: ARMS

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

Bent Over DB Curls
4 sets of 15-20

Seated Overhead Tricep Extensions w/ Rope
5 sets of 12-15*
*Double dropset on last set

Preacher Curl Machine
3 sets of 15-20*
*Double dropset on last set

DB Skulls
3 sets of 12-15*
*Double dropset on last set

Drag Curls
2 sets of 15
These didn't feel right so I moved onto hammer curls.

Hammer Curls
3 sets of 10

One Arm Tricep Pressdowns
3 sets of 15-20

Weight: 226.4
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

How you feel at 8 weeks out?

[PA Kodiak]

OFF / CHEAT

Weighed in at 225.2

I've realized I've been needing to remind myself who I am, where I've come from, and why I do what I do. I woke up early today and took a walk through my town of birth, a place where I spent much of my childhood. Two of my biggest inspirations lived here- my grandparents. My pap was an army vet who owned a meat and produce store in town. He was somewhat of a local celebrity. Everyone in town knew him and he was very well liked. He had a heart of gold and put himself out of business helping others who couldn't afford groceries. I've said many times before I'd be happy to be half the man he was. The walk did me good and helped me reconnect with the stuff inside.

With my weight consistently not moving at the beginning of each week, I suggested to my coach we try mimicking an old cheat meal from my 2015 prep that always worked well for me. The meal is a steak dinner from Longhorn with lots of bread, followed by a trip to Dunkin Donuts, where I'd order a dozen donuts and eat as many as I could. We agreed to give it a shot and see what happens.

The meals for the were as follows:

MEAL 1
2 cups egg whites
1 cup oats
2 tblspn smart balance light

MEAL 2
7oz chicken breast
1/2* cup rice

MEAL 3
7oz chicken breast
1/2 cup rice

MEAL 4
7oz extra lean ground beef

MEAL 5 (CHEAT)
12oz strip steak
Loaded baked potato
2 loaves of honey wheat bread
Salad w/ bleu cheese dressing

MEAL 6 (CHEAT)
Approximately 8 donuts

MEAL 7
2 scoops whey
2 tblspns natural peanut butter

[PA Kodiak]

Just a few pics from Saturday morning prior to my cheat. Cold with no pump. 7 weeks out.

[The Solution]

What does coach say about how you look 7 out?

[PA Kodiak]

What does coach say about how you look 7 out?

I think we're both pleased with it. I could stand to be leaner but we plan to push hard these last few weeks. I'll also look much better once I dry out.

[PA Kodiak]

Back 4.2.17

Hell of a back session at one of my old gyms. Up 3 lbs after my cheat which is just about what I was expecting.

BODYPART: BACK

Close Grip Pulldown
1 warm up set
3 sets of 12-15*
*Double dropset on last set

BB Rows
1 warm up set
3 sets of 12-5*
*Double dropset on last set

Seated Hammer Strength Row
3 sets of 12-15

Rack Pulls (12-15)
superset with
Close Grip Seated Cable Rows (12-15
3 supersets

Rack Pulls
3 sets of 8-10

Corey Matthews Pulldowns
5 sets of 20

Weight: 228
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Chest 4.3.17

Steak and donuts did the trick. Down to 224 today.

BODYPART: CHEST

Assisted Dips
5 sets of 15-20

Incline DB Bench
1 warm up set
4 sets of 10-12

Medium Height Cable Crossovers
4 sets of 15

Standing Smith Calf Raise
6 sets of 20

Weight: 224.4
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Back & Tri's / Refeed 4.5.17

I did not make it to the gym to train legs yesterday.

BODYPART: BACK & TRI'S

DB Rows
1 warm up set
3 sets of 15-20

T Bar Rows
1 warm up set
3 sets of 12-15*
*Double dropset on last set

Reverse Grip Pulldown
3 sets of 12-15

One Arm Seated Cable Rows
3 sets of 15-20

Tricep Pressdown w/ Rope
5 sets of 15-20

One Arm Overhead Cable Tricep Extensions
4 sets of 12-15

Weight: 223.8
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Shoulders 4.6.17

BODYPART: SHOULDERS

Standing Rear Delt Cable Flyes
superset with
Bent Over DB Laterals
4 supersets of 15

DB Laterals
6 sets of 15-20

Arnold Press
1 warm up set
3 sets of 10

Behind the Back Cable Laterals
4 sets of 15

DB Shrugs
3 sets of 15-20
1 set of 10

Weight: 223
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Arms 4.7.17

Another hell of a pump today. Back on the pycnogenol and grape seed extract preworkout stack.

BODYPART: ARMS

Cable Kickbacks
5 sets of 15-20

Preacher Curl Machine
3 sets of 15-20

Close Grip Bench
2 warm up sets
3 sets of 8-12

Hammer Curls
3 sets of 10-12

Bent Over Cable Tricep Extensions w/ V Bar
3 sets of 8

DB Curls
3 sets of 8-10*
*Double dropset on last set

Kneeling Tricep Pressdown w/ Rope
3 sets of 15-20*
*Double dropset on last set


Weight: 222.4
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

We dropped the post workout carbs down by 25 grams this week.