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  1. #661
    OLYMPIAN PA Kodiak's Avatar
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    Jun 2015
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    Back 5.24.17

    BODYPART: BACK

    Close Grip Pulldown w/ D Handles
    2 sets of 20-30
    3 sets of 12-15*
    *Double dropset on last set

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

    Hammer Strength Pulldown
    3 sets of 15*
    *Double dropset on last set

    Straight Arm Pulldowns w/ EZ Bar
    3 sets of 12-15

    T Bar Rows
    3 sets of 12-15*
    *Double and triple dropsets on last 2 sets

    Lat Pulldown
    2 sets of 12-15

    Reverse Grip Seated Cable Rows
    3 sets of 10-12

    DB Curls (10-12)
    superset with
    DB Shrugs (15-20)
    3 supersets

    Weight: 207
    Cardio: Treadmill, 40 Min, Fasted.
    TEAM DIDOMENICO
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  2. #662
    OLYMPIAN PA Kodiak's Avatar
    Join Date
    Jun 2015
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    620
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    52213

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    Shoulders 5.25.17

    Slept in this morning. Didn't get my cardio in.

    Big rear delt focus today. Will probably be many shoulders days similar to this to come on the offseason.

    BODYPART: SHOULDERS

    Standing Rear Delt Cable Flyes
    5 sets of 20-30*
    *Double dropset on last set

    Bent Over DB Laterals
    4 sets of 10-12*
    *Double dropset on last set

    Reverse Pec Dek
    4 sets of 15-20

    Seated DB Laterals
    3 sets of 15-20

    Standing DB Laterals
    3 sets of 12-15

    Alternating DB Front Raises
    3 sets of 10-12

    DB Shrugs
    4 sets of 15-20

    Weight: 206.2
    TEAM DIDOMENICO
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

  3. #663
    OLYMPIAN PA Kodiak's Avatar
    Join Date
    Jun 2015
    Posts
    620
    Rep Power
    52213

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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.
    TEAM DIDOMENICO
    Instagram: PA_Kodiak
    My Training Log: http://forums.rxmuscle.com/showthrea...or-my-2nd-Show

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