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  1. #511
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  2. #512
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  3. #513
    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


  4. #514
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    230 a new low?
    Yes sir.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  5. #515
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  6. #516
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  7. #517
    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


  8. #518
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  9. #519
    OLYMPIAN PA Kodiak's Avatar
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    Jun 2015
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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
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  10. #520
    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
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  11. #521
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  12. #522
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  13. #523
    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


  14. #524
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  15. #525
    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.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

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