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

[PA Kodiak]

Chest 2.27.17

Spent the past few days battling lethargy. Then late afternoon I felt my self getting sick. Woke up this morning feeling like trash but still grinded though.

BODYPART: CHEST

Medium Height Cable Crossovers
1 warm up set
3 sets of 12-15

Alternating Incline DB Press
1 warm up set
5 sets of 18-20

Smith Incline Bench
1 warm up set
4 sets of 8-12

Incline DB Flyes
3 sets of 15

DB Curls
4 sets of 10-15

Weight: 236.6
Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Universal Shock Therapy, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Legs 2.28.17

Day two of being sick.

BODYPART: LEGS

Walking Lunges
superset with
Leg Extensions (15)
3 supersets

Squat
2 warm up sets
4 sets of 10

Leg Press (15)
superset with
Plate Loaded Standing Leg Curl (20)
3 supersets

Weight: 234
Preworkout: Animal Cuts, Animal Juiced Aminos, Universal NOX3, Universal Sterol Complex, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 3.1.17

Still sick...feel like death. Probably look like I'm dying.

BODYPART: BACK & TRI'S

Reverse Grip Pulldown
4 sets of 15-20*
*Double dropset on last set

Hammer Strength High Row to the Side
3 sets of 12-15

Close Grip Seated Cable Rows
3 sets of 15-20*
*Double dropset on last set

Wide Grip Lat Pulldown
4 sets of 15-20*
*Double dropset on last set

Standing Hammer Strength Low Row
3 sets of 20

Crossface DB Extensions
3 sets of 20

Bent Over Cable Tricep Extensions w/ Rope
4 sets of 20

Weight: 232.6
Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Universal Shock Therapy, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[The Solution]

Any progress?
Whats the coach been saying?
You pretty flat?

[PA Kodiak]

Any progress?
Whats the coach been saying?
You pretty flat?

Progess has been slow but steady. Ive come a long way in the past 13 weeks despite only dropping 10-15 lbs in bodyweight. It's gonna be a big push these last 11 weeks to get down to 198. I wouldn't say I've been super flat, but I don't maintain a pump like I did in the offseason when I was at 3600+ cals/day and doing cardio 2-3 times a week.

I have my work cut out for me. Not easy, but definately possible.

[PA Kodiak]

Shoulders 3.2.17

I think I've got the sickness kicked. Intense shoulder session today.

Yesterday was my refeed. For the first time during this prep I gained weight the following day. Up 3 lbs. Just assuming that has something to do with being sick the past few days.

BODYPART: SHOULDERS

Bent Over DB Laterals
4 sets of 15-20

Reverse Pec Dek
4 sets of 15-20*
*Double dropset on last set

Standing DB Laterals
6 sets of 15-20*
*Double dropset on last two sets

Seated DB Military Press
2 warm up sets
4 sets of 15-20

Behind the Back Cable Laterals
3 sets of 20-25

Weight: 235.4
Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Animal Rage XL, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[The Solution]

Weight is rising a bit
You concerned ???

[PA Kodiak]

Weight is rising a bit
You concerned ???

I think it had something to do with rebounding from being sick. Not really worried about it. To worry would be deterimental to my training. Mindest is everything.

[PA Kodiak]

Arms 3.3.17

BODYPART: ARMS

Bent Over Tricep Pressdown w/ EZ Bar
superset with
Cable Curls w/ EZ Bar
3 supersets of 15-20*
*Double dropset on last set

Overhead Cable Tricep Extensions w/ Rope
superset with
Crucifix Curls
4 supersets of 15-20*
*Double dropset on last set

Dual Pulley Tricep Pressdown
4 sets of 15-20*
*Double dropset on last set

Hammer Curls
4 sets of 10-12

One Arm Cable Tricep Pressdown to the Side
4 sets of 20*
*Double dropset on last set

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

Weight: 232.8
Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Universal Shock Therapy, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 3.5.17

Trained at Powerhouse Gym in Columbus this weekend while in town for the Arnold Classic. There was this one guy there training delts and biceps...kinda big...I think his name was Roman Fritz.

In all seriousness, being able to witness Roman train was by far, my highlight of the weekend.

Not my typical Sunday back session. High reps, very strict form and constant tension.

BODYPART: BACK

Hammer Strength MTS Iso Lateral Row
4 sets of 20

Hammer Strength Pulldown
4 sets of 12-15

Lat Pulldown
5 sets of 20*
*Double dropset on last set

Seated Row Machine w/ Reverse Grip
3 sets of 15-20

Rack Pulls
4 sets of 12-15

Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Animal Rage XL, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[The Solution]

How far do you live from Columbus???
Was it hard to stay on track diet wise while there?

[PA Kodiak]

Chest 3.6.17

Trained chest at the East Main Street Mecca with an old friend, my first ever training partner when I first started lifting 10 years ago. Good session despite workingaround some nagging shoulder pain that started after incline press.

BODYPART: CHEST

DB Pullovers
4 sets of 20

Bench
2 warm up sets
4 sets of 10-12*
*Triple dropset on last set

Incline DB Bench
1 warm up set
3 sets of 15-20

Decline Bench
1 warm up set
3 sets of 15-20

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

Tricep Pressdown w/ Straight Bar
4 sets of 20

Preacher Cable Curls
4 sets of 20

Cardio: Treadmill, 40 Min, Fasted.
Preworkout: Animal Rage XL, Universal NOX3, Universal Sterol Complex.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

How far do you live from Columbus???
Was it hard to stay on track diet wise while there?

About a 2.5 hr drive. I packed and brought all my meals with me so there were no issues.

[PA Kodiak]

Legs 3.7.17

BODYPART: LEGS

Leg Extensions
1 warm up set
3 sets of 15-20

Unilateral Plate Loaded Leg Curl
1 warm up set
3 sets of 15

Squat
2 warm up sets
3 sets of 365 x 6

Sumo Deadlift
2 warm up sets
3 sets of 6-8

Leg Press
1 warm up set
3 sets of 12-15

Weight: 232.4
Preworkout: Animal Juiced Aminos, Universal NOX3, Universal Sterol Complex, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 3.8.17

BODYPART: BACK & TRI'S

Hammer Strength High Row
superset with
Close Grip Seated Cable Rows
1 warm up set
3 supersets of 10-12*
*Double dropset on last set

T Bar Rows
superset with
Assisted Chins
1 warm up set
3 supersets of 10-12*
*Double dropset on last set

Close Grip Pulldown
3 sets of 12-15

DB Skulls
superset with
Tricep Pressdown w/ V Bar
4 supersets of 15

Tricep Pressdown w/ Straight Bar
superset with
Standing DB Curls
3 supersets of 15-20

Overhead Cable Tricep Extensions w/ Rope
3 sets of 15

Lat Pulldown
3 sets of 15

Weight: 234.6
Cardio: Treadmill, 40 Min, Fasted.