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

[Curt James]

Back 7.8.16

44 Weeks. Met with my trainer Chris DiDomenico today for a back session. We began laying out the plan for my next show. I've decided on the Mid Atlantic Cup next May. This leaves me with 44 weeks. I'll spend the next 20 weeks adding as much muscle as possible, take a bit of a 4 week break, and then begin my 20 week contest prep right around Christmas. (snip)

Good luck at your show!

And this is your coach?


https://www.youtube.com/watch?v=OoH-RUuNWcE

[PA Kodiak]

Good luck at your show!

And this is your coach?


https://www.youtube.com/watch?v=OoH-RUuNWcE

Thanks Curt! And yes, that is my coach. He will be competing for his pro card in a few week at the North Americans on September 1st.

[masterschamp]

Thank you. Time's still on my side but I'm sure these last few weeks of offseason training and eating will go fast.

h
Contest date for me is November 12th.........start serious dieting on September 1. Already at 187 with about 7-8 % BF, so prep should go well.......

[PA Kodiak]

h
Contest date for me is November 12th.........start serious dieting on September 1. Already at 187 with about 7-8 % BF, so prep should go well.......

Starting prep in single digit bodyfat levels, you'll be fucking peeled. What show are you doing?

[masterschamp]

Starting prep in single digit bodyfat levels, you'll be fucking peeled. What show are you doing?

actually was about 10% when I started my "contest training" 7 weeks ago.......double splitting, 4 on 1 off, and 20-35 sets/BP. Junk food was eliminated at the start, too, so diet has been relatively clean. I'll be doing the NPC Florida Gold Cup. Next year it will be Team Universe and Master's Nationals.

[PA Kodiak]

Back 7.29.16

Killed myself in there today. Only big guy training at this Anytime Fitness that I rarely frequent. Drenched in sweat, grunting and groaning. Basically just making a fucking scene and garnering a few looks and stares.

BODYPART: BACK

Lat Pulldown (20-30)
superset with
T Bar Row Machine (15-20)
4 supersets
1 double dropset

BB Rows (12-15)
superset with
Close Grip Pulldowns (15-20)
3 supersets

DB Rows
3 sets of 20

Hammer Strength High Row (20-25)
superset with
Cable Rows (20-25)
3 supersets

Weight: 238
Cardio: Treadmill, 30 Min, Fasted
Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

[PA Kodiak]

actually was about 10% when I started my "contest training" 7 weeks ago.......double splitting, 4 on 1 off, and 20-35 sets/BP. Junk food was eliminated at the start, too, so diet has been relatively clean. I'll be doing the NPC Florida Gold Cup. Next year it will be Team Universe and Master's Nationals.

Best of luck!

[PA Kodiak]

Shoulders 7.30.16

BODYPART: SHOULDERS

Side Lateral Raise Machine (30-40)
superset with
Standing DB Laterals (15-20)
4 supersets
1 double dropset

Reverse Pec Dek (20-25)
superset with
Bent Over DB Laterals (20-25)
4 supersets
1 double dropset

Upright Rows
4 sets of 20

Seated Smith Military Press
4 sets of 10-15

Behind the Back Cable Laterals
3 sets of 20

DB Shrugs
4 sets of 30

Weight: 238
Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

[PA Kodiak]

Legs 7.31.16

Today was a little different from what I usually do for legs. I started and finished with a giant set and centered my training around a squat challenge that was laid out for me.

Christian Coronato made a little video a while back titled "Birthday Squats" in which he squats 315 for a nasty 30 reps. Since then, the video has garnered some local attention. Fellow Pittsburgh native Derek Natcher from Team Loud posted a 315 for 30 video, shortly followed by my coach Chris posting a video of 315x35. So today it was my turn. I grabbed a random spotter and a random cameraman and got under the bar. At about 17 reps I noticed the rest of the gym had stopped what they were doing to watch. I tapped out at 25. There is video footage but I won't be posting anything until I hit 30.

BODYPART: LEGS

Leg Extensions (20)
superset with
Lying Leg Curls (20)
superset with
Walking Lunges
(3 giant sets)

Squat
3 warm up sets
315 x 25

Hack Squat
4 sets of 8-12

Leg Extensions (20)
superset with
Lying Leg Curls (20)
superset with
Walking Lunges
(3 giant sets)

Preworkout: Animal Juiced Aminos, Karbolyn.
Intraworkout: Water.
Postworkout: Animal Whey, Karbolyn.

[PA Kodiak]

Arms 8.1.16

I got picked for jury duty this week so Im enjoying a normal bodybuilding lifestyle of doing cardio in the morning and training in the afternoon. I could really get used to this, especially the lack of work related stress.

I hit arms with a friend, supersetting bi's and tri's and moving at a very fast pace. It's my favorite way to hit arms and the pump is fucking rediculous.

Had a sample packet of Stimul8 laying around. Typically not a big fan of extremely stimmed out preworkouts, but I gave it a try. Energy was definately there, I felt great and had no crash...but it killed my appetite. Eating is kind of important for bodybuilding so no more Stimul8 for me.

BODYPART: ARMS

Kneeling Tricep Pressdowns w/ Rope
superset with
Preacher Curls w/ EZ Bar
1 superset of 50
3 supersets of 15-20
(w/ 1 double dropset)

BB Curls
superset with
Standing Overhead DB Tricep Extensions
1 superset of 30
3 supersets of 15-20
(w/ 1 double dropset)

Standing Overhead Cable Curls
superset with
Dip Machine
1 superset of 30
3 supersets of 15-20
(w/ 1 double dropset)

Preacher Curl Machine
superset with
Bent Over Cable Tricep Extensions w/ Straight Bar
1 superset of 30-50
3 supersets of 15-20
(w/ 1 double dropset)

Weight: 237.4
Cardio: Dog Walk, 50 Min, Fasted.
Preworkout: Finaflex Stimul8, Animal Juiced Aminos.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

[masterschamp]

love supersetting....antagonistic bodyparts or same.

[PA Kodiak]

love supersetting....antagonistic bodyparts or same.

Likewise. Ive always liked supersetting bi's with tri's just cause the pump is out of this world. But last week we supersetted tri's with tri's and then bi's with bi's and it left us both sore as shit.

My uncle used to be a big fan of supersetting chest with back like Arnold but I have a hard time believing you could thoroughly exhaust both muscle groups training them together. I'm sure the pump is great though.

[PA Kodiak]

Chest 8.3.16

BODYPART: CHEST

Bench
2 warm up sets
2 sets of 12-15
225 x 6
245 x 2

Medium Height Cable Crossovers
4 sets of 20-30*
*Focus on stretch and squeeze

Smith Decline Bench
4 sets of 10-12

High Pulley Cable Crossovers
4 sets of 20-30*
*Focus on stretch and squeeze

Incline Bench
3 sets of 15

Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

[PA Kodiak]

Back 8.5.16

Was talking to Guy Cisternino right before I walked into the gym and he gave me a run down of his most recent back session. I asked for a good superset to do. He told me he never supersets but suggested doing reverse grip pulldowns with regular lat pulldowns to the back of the neck. Guy told me he normally does a lot more volume when training in the offseason so I worked the superset into what he gave me.

Finishing up with heavy rack pulls, I warmed up with a few sets of 10. I put 455 on and got 9. Idk what the fuck happened, but I went up to 495 and I banged out 15 reps like it was nothing. Fucking crazy...I just struggled to get 8 with a lighter weight and then killed 495. So I did what any other self respecting meathead would do and slapped another pair of 45's on and pulled 585 for a triple. Not bad considering this was at the end of the workout.

Thanks again to Guy for that back routine today. Truly the people's champ.

BODYPART: BACK

Close Grip Assisted Chins
4 sets of 20

Behind the Neck Lat Pulldown
superset with
Reverse Grip Behind the Neck Pulldown
4 supersets of 15-20

Crossbody DB Rows
1 warm up set
3 sets of 10-12

Medium Grip Cable Rows
4 sets of 12-15

Rack Pulls
3 warm up sets
455 x 9
495 x 15
585 x 3

Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

[PA Kodiak]

Shoulders 8.6.16

Trained shoulders with my long time training partner Brandon today.

BODYPART: SHOULDERS

One Arm DB Laterals
1 set of 25
3 sets of 10-12
1 set of 25

Seated DB Laterals
4 sets of 12-15

Seated Alternating DB Military Press
superset with
Reverse Pec Dek
4 supersets of 20

Front BB Shrugs
superset with
Behind the Back BB Shrugs
4 supersets of 20

Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.