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  1. #661
    OLYMPIAN PA Kodiak's Avatar
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    Arms 5.26.17

    BODYPART: ARMS

    Reverse Grip Pulldown w/ EZ Bar
    2 sets of 20-30
    2 sets of 15-20*
    *Double dropset on last set

    Cable Curls w/ EZ Bar
    1 set of 20-30
    3 sets of 15-20*
    *Double dropset on last set

    DB Kickbacks
    4 sets of 15-20

    Hammer Curls
    4 sets of 12-15*
    *Double dropset on last set

    Lying Crossface DB Tricep Extensions
    3 sets of 12-15

    One Arm Cable Preacher Curls
    1 set of 20
    3 sets of 12*
    *Double dropset on last set

    Overhead Cable Tricep Extensions w/ Rope
    superset with
    DB Curls
    2 double dropsets
    1 triple dropset

    Weight: 202.6
    Cardio: Treadmill, 40 Min, Fasted.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  2. #662
    OLYMPIAN PA Kodiak's Avatar
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    Off Day / Cheat

    Weighed in at 201.6 this morning.

    Cheat was a 12 oz strip with a loaded baked potato and lots of bread followed by a waffle and and a pint of ice cream. I thought my heart was gonna explode from all the sugars. Fell into a food acoma, took an hour nap and woke up full as fuck and COVERED in veins.

    This sport can be one very lonely journey. Some days it is unbearable. I have two options; let it consume me and defeat me or use it to my advantage. The best that I can do is embrace it and use it as a weapon...unleash it in the gym.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  3. #663
    OLYMPIAN PA Kodiak's Avatar
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    Legs 5.28.17

    Leg session with the crew. Puke sets and posing practice.

    BODYPART: LEGS

    Walking Lunges
    3 sets

    Leg Extensions
    5 sets of 8-12

    Parking Lot Lunges
    3 sets

    Hack Squat
    5 sets of 6-10*
    *Intense triple dropset on last set. My boy Adam pushed me past my limits on this one. Had me out of commision for the next 10 minutes as I was laying on the ground outside puking.

    Front Squat
    4 sets of 4-6

    Weight: 208.6
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  4. #664
    OLYMPIAN The Solution's Avatar
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    It is absolutely crazy how your body just drops 4 pounds, and then holds 8 pounds off a cheat. Do you see yourself having trouble making 198 next week for LHW?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #665
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    It is absolutely crazy how your body just drops 4 pounds, and then holds 8 pounds off a cheat. Do you see yourself having trouble making 198 next week for LHW?
    It is pretty odd. But no, making weight shouldn't be a problem at all this time.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  6. #666
    OLYMPIAN The Solution's Avatar
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    How do you feel you peaked last time? Any big changes this upcoming peak week?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #667
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    How do you feel you peaked last time? Any big changes this upcoming peak week?
    I was very pleased with the package I brought to the last show. No changes to our final week protocol.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  8. #668
    OLYMPIAN PA Kodiak's Avatar
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    Back 5.29.17

    My coach and I made a trip out to Cleveland to train with his coach, IFBB Pro Mike Ely.

    BODYPART: BACK

    Close Grip Pulldown
    superset with
    Straight Arm Pulldowns
    superset with
    Bent Over Smith Rows
    4 giant sets (8-12)

    Supported Smith Dead Rows
    superset with
    Standing Lat Pulldown to the Chest
    4 supersets of 8-12

    Hammer Strength Low Row
    superset with
    Hammer Strength Pulldown (seated outward)
    4 supersets of 10-12

    Weight: 208.6
    Cardio: Treadmill, 40 Min, Fasted.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  9. #669
    OLYMPIAN PA Kodiak's Avatar
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    Chest 5.30.17

    BODYPART: CHEST

    High Pulley Cable Crossovers
    2 sets of 20-30
    3 sets of 8-12*
    *Double dropset on last set

    Smith Incline Bench
    4 sets of 8-12

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

    DB Pullovers
    3 sets of 12

    Standing DB Laterals
    5 sets of 20*
    *Triple dropset on last set

    Bent Over DB Laterals
    5 sets of 12-15*
    *Double dropset on last set

    Weight: 204.4
    Cardio: Treadmill, 40 Min, Fasted.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  10. #670
    OLYMPIAN PA Kodiak's Avatar
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    Arms 5.31.17

    BODYPART: ARMS

    One Arm Cable Preacher Curls
    superset with
    Bent Over Cable Tricep Extensions w/ Straight Bar
    2 supersets of 20-30
    2 supersets of 10-12

    Standing DB Curls
    superset with
    Tricep Pressdown w/ V Bar
    4 supersets of 10-12

    Seated Dip Machine
    superset with
    Preacher Curl Machine
    3 supersets of 15-20

    DB Hammer Curls
    superset with
    DB Skulls
    3 supersets of 10-12

    Weight: 199.4
    Cardio: Treadmill, 40 Min, Fasted.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  11. #671
    OLYMPIAN The Solution's Avatar
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    Best of luck tomorrow!!!!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #672
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    Best of luck tomorrow!!!!
    Thanks buddy. Just weighed in at 191.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  13. #673
    OLYMPIAN The Solution's Avatar
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    12 pound difference in 2 weeks!!!
    Time to fill out brother!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #674
    OLYMPIAN PA Kodiak's Avatar
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    Julie Palmer wrap up

    I got my ass handed to me yesterday. I placed 10th out of 14 competitors in the light heavyweight division. Not only was I off (very flat, struggled to fill back out) but even had I come in on point, I still would have not placed well. This was by far the most competitive of the 3 shows I've done so far.

    There were 3 call outs for this weight class. I was in the third call out. To look at things in a positive light, I did win my call out. But I'm not about to take pride in being the tallest midget.

    At the end of the day, I earned my placing and I accept it. Had I stayed focused in my long offseason, maybe things would have gone differently. But I didn't and I learned my lesson.

    As long as I compete in this sport, and throught the entirety of my upcoming offseason, I will always remember how I felt on this day. I never want to be in the place again. Next year, 1st place.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  15. #675
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by PA Kodiak View Post
    Julie Palmer wrap up

    I got my ass handed to me yesterday. I placed 10th out of 14 competitors in the light heavyweight division. Not only was I off (very flat, struggled to fill back out) but even had I come in on point, I still would have not placed well. This was by far the most competitive of the 3 shows I've done so far.

    There were 3 call outs for this weight class. I was in the third call out. To look at things in a positive light, I did win my call out. But I'm not about to take pride in being the tallest midget.

    At the end of the day, I earned my placing and I accept it. Had I stayed focused in my long offseason, maybe things would have gone differently. But I didn't and I learned my lesson.

    As long as I compete in this sport, and throught the entirety of my upcoming offseason, I will always remember how I felt on this day. I never want to be in the place again. Next year, 1st place.
    Austin said the same thing (he was in your class) , that this was a very deep and competitive class.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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