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

[PA Kodiak]

Shoulders 11.25.16

My shoulder workouts are always the same. Opted for something different today and the pump was out of this world.

BODYPART: SHOULDERS

Seated DB Laterals
10 sets of 20

Supported Bent Over DB Laterals
10 sets of 20

Seated Smith Military Press
6 sets of 20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Chest 11.28.16

Running on a modified schedule this week.

BODYPART: CHEST

Incline Bench
superset with
DB Pullovers
4 supersets of 20

Medium Height Cable Crossovers
4 sets of 20*
*Double dropset on last set

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

Incline DB Flyes
superset with
Assisted Dips
4 supersets of 20

Overhead Cable Tricep Extensions w/ Rope
superset with
DB Laterals
4 supersets of 20-25

Weight: 246.3
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Arms 11.30.16

"...All that matters is that two stood against many. That's what's important! Valor pleases you, Crom... so grant me one request. Grant me revenge!"

BODYPART: ARMS

Overhead Cable Tricep Extensions w/ Rope
superset with
Tricep Pressdowns w/ Straight Bar
superset with
Cable Curls w/ Straight Bar
4 supersets of 20-25*
*Dropsets only when I couldn't hit 20 reps.

Unilateral High Pulley Cable Curls
superset with
Unilateral Tricep Pressdowns
4 supersets of 15-20

Seated DB Curls (10-15)
superset with
DB Skulls (20-25)
4 supersets

Preacher Curl Machine
superset with
Seated Tricep Extension Machine
4 supersets of 15-20

Reverse Grip Preacher Curls w/ Straight Bar
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.1.16

crush everything.

BODYPART: BACK

Straight Arm Pulldowns w/ Rope
4 sets of 20

Assisted Chins
4 sets of 12-15

Supported DB Rows
4 sets of 10-12

Deadlifts (8-10)
superset with
Lat Pulldown (15-20)
3 supersets

Hammer Strength High Row
3 sets of 15-20

Reverse Grip Cable Rows
4 sets of 20

Weight: 244
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Shoulders 12.2.16

BODYPART: SHOULDERS

Seated Rear Delt Cable Flyes
superset with
Seated DB Laterals
6 supersets of 20-25

Seated Smith Military Press (12-15)
superset with
Standing DB Laterals (15-20)
5 supersets

Standing Rear Delt Cable Flyes (15-20)
superset with
Cable Front Raises (12-15)
4 supersets

DB Shrugs
5 sets of 20

Tricep Pressdowns w/ Rope
superset with
Seated Tricep Extension Machine
3 supersets of 20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Legs 12.14.16

"Show them."

BODYPART: LEGS

Leg Extensions
4 sets of 15-20

Lying Leg Curls
4 sets of 15-20

Squat
2 warmup sets
4 sets of 8-10

Leg Press
4 sets of 8-15

Walking Lunges
4 very long sets

Leg Extensions
2 triple dropsets

[IPreworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.[/i]

[PA Kodiak]

Chest 12.5.16

Take what's yours.

BODYPART: CHEST

Low Pulley Cable Crossovers
4 sets of 20

Bench
1 warm up set
4 sets of 6-10

High Pulley Cable Crossovers
4 sets of 15-20*
*Double dropset on last set

Incline DB Bench
3 sets of 12-15

Medium Height Cable Crossovers
4 sets of 15-20*
*Double dropsets on last 2 sets

DB Laterals
superset with
Tricep Pressdowns w/ Rope
4 supersets of 20


Weight: 246.4
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Arms 12.7.16

BODYPART: ARMS

Spider Curls w/ EZ Bar
superset with
DB Skulls
5 superset of 12-15

Tricep Pressdowns
superset with
Cable Curls
4 supersets of 15-20

Overhead Cable Tricep Extensions w/ Rope
superset with
DB Curls
3 supersets of 12-15*
*Double dropsets on Extensions

Seated DB Tricep Extensions
4 sets of 15

Preacher Curl Machine
3 dropsets of 15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.8.16

Today is my birthday. There will be no cake. No celebration. No going out with friends. Today is no different than any other day. Each of us walks alone.

BODYPART: BACK

Lat Pulldown
superset with
T Bar Rows
5 supersets of 15-20

Seated Cable Rows
superset with
Hammer Strength High Row
4 supersets of 15-20

Deadlift
1 warm up set
3 sets of 15

Close Grip Pulldowns
superset with
Straight Arm Pulldowns w/ Rope
3 supersets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[Curt James]

Shoulders 11.25.16

My shoulder workouts are always the same. Opted for something different today and the pump was out of this world.

BODYPART: SHOULDERS

Seated DB Laterals
10 sets of 20

Supported Bent Over DB Laterals
10 sets of 20

Seated Smith Military Press
6 sets of 20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

I've been doing a pyramid with a pump set at the beginning and end. I'll have to give this set/rep scheme a shot next shoulder day.

[Curt James]

Back 12.8.16

Today is my birthday. There will be no cake. No celebration. No going out with friends. Today is no different than any other day.

Happy Birthday, Chris!

birthdaycake.jpg

[PA Kodiak]

I've been doing a pyramid with a pump set at the beginning and end. I'll have to give this set/rep scheme a shot next shoulder day.

Ive done that in the past as well. Anything for an extreme pump. The 10 sets of 20 was intended to break up the monotony of shoulder day being the same every week. I really liked it and plan on doing something similar for chest in the next week or two.

Thanks for the birthday wishes.

[PA Kodiak]

Shoulders 12.9.16

"All you have is contempt for a life you can't obtain."
-Hatebreed

BODYPART: SHOULDERS

Reverse Pec Dek
superset with
Seated DB Laterals
4 supersets of 20

Behind the Back Cable Laterals
4 sets of 15

Standing Rear Delt Cable Flyes
4 sets of 20

Arnold Press
1 warm up set
4 sets of 8-12

Standing DB Laterals
4 sets of 20

DB Shrugs
4 sets of 20

BB Shrugs
superset with
Tricep Pressdowns w/ Rope
4 supersets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Legs 12.11.16

Banged legs down at Webbs with D and the crew. Afterwards we talked and laid out the game plan for the first few weeks of prep. I'll be starting earlier than originally planned. One week from today, which will give me 23 weeks.

BODYPART: LEGS

Walking BB Lunges
4 sets

Plate Loaded Standing Leg Curl (10-12)
superset with
Leg Extensions (15-20)
4 supersets

Lying Leg Curl
3 sets of 15-20

Squat
2 warm up sets
6 sets of 405 x 6-8

Leg Press
5 sets of 8-12

Preworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.12.16

New split and cardio schedule starts today. I'll be back to hitting back twice a week and now triceps three times a week.

BODYPART: BACK & TRI'S

Wide Grip Pulldown
superset with
Close Grip Pulldown
4 supersets of 10-15*
*Double dropset on last set

Hammer Strength High Row
4 sets of 10-15*
*Double dropset on last set

Underhand Seated Cable Rows
4 sets of 10-15

Straight Arm Pulldowns
4 sets of 10-15

Tricep Pressdowns w/ Straight Bar
4 sets of 10-15*
*Double dropset on last set

Overhead Cable Tricep Extensions w/ Rope
4 sets of 10-15*
*Double and triple dropsets on last 2 sets

One Arm Tricep Pressdowns
3 sets of 10-15

DB Skulls
3 double dropsets of 15-20

Weight: 248.6
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.