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  1. #631
    OLYMPIAN PA Kodiak's Avatar
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    6 days out

    Legs 5.14.17

    One last session with the team, followed by a half hour of posing practice.

    BODYPART: LEGS

    Walking Lunges
    3 sets

    Leg Extensions
    4 sets of 12-15

    Parking Lot Lunges
    3 sets

    Squat
    2 warm up sets
    3 sets of 6-8*
    *Double dropset on last set
    2 sets of 3

    Hack Squat
    1 warm up set
    4 sets of 8-10

    Weight: 215.2
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  2. #632
    OLYMPIAN PA Kodiak's Avatar
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    5 days out

    DIET
    Meal 1 (prewo): 1/2 cup oats, 2 cups egg whites, 2 tblspns wheat germ, 2 tblspns smart balance light

    Meal 2 (postwo): 7 oz chicken, 7 oz sweet potato

    Meal 3: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 4: 8 oz cod, broccoli

    Meal 5: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 6: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 7: 7 oz salmon

    2 gallons of water, high sodium with all meals


    Back 5.15.17

    A reunion of sorts with my long time training partner Brandon. We hadn't seen each other in months and haven't been able to train together due to the birth of his new son. Although we were training different body parts, we still pushed each other.

    BODYPART: BACK

    Lat Pulldown
    5 sets of 12-15*
    *Double and triple dropsets on last sets

    T Bar Rows
    5 sets of 15-20*
    *Double dropset on last set

    One Arm Seated Cable Rows
    3 sets of 15-20*
    *Double dropset on last set

    Deadlift (10-12)
    superset with
    Close Grip Pulldown (12-15)
    4 supersets

    Reverse Grip Pulldown w/ EZ Bar
    3 sets of 8-10

    Weight: 213.6
    Cardio: Treadmill, 40 Min, Fasted.
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  3. #633
    OLYMPIAN The Solution's Avatar
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    How agressive will the carb up be? Your still eating 200g daily. I would not be surprised if you need 800-1000 to fill out.
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  4. #634
    OLYMPIAN PA Kodiak's Avatar
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    4 days out

    DIET - same as yesterday
    Meal 1 (prewo): 1/2 cup oats, 2 cups egg whites, 2 tblspns wheat germ, 2 tblspns smart balance light

    Meal 2 (postwo): 7 oz chicken, 7 oz sweet potato

    Meal 3: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 4: 8 oz cod, broccoli

    Meal 5: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 6: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 7: 7 oz salmon

    2 gallons of water, high sodium with all meals

    With all this water and sodium the pump was rediculous.

    BODYPART: CHEST & SHOULDERS

    DB Pullovers
    3 sets of 15-20

    Pec Dek
    3 sets of 15-20

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

    Smith Incline Bench
    3 sets of 8-10

    High Pulley Cable Crossovers
    4 sets of 15-20*
    *Double and triple dropsets on last 2 sets

    Standing DB Laterals
    3 sets of 20
    3 sets of 12-15*
    *Double and triple dropsets on last 2 sets

    Reverse Pec Dek
    3 sets of 15-20

    Standing Rear Delt Cable Flyes
    3 sets of 12-15

    Weight: 215.8
    Cardio: Treadmill, 40 Min, Fasted.
    Last edited by PA Kodiak; 05-16-2017 at 08:33 PM.
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  5. #635
    OLYMPIAN PA Kodiak's Avatar
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    3 days out

    DIET
    Meal 1 (prewo): 1/2 cup oats, 2 cups egg whites, 2 tblspns wheat germ, 2 tblspns smart balance light

    Meal 2 (postwo): 7 oz chicken, 7 oz sweet potato

    Meal 3: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 4: 8 oz cod, broccoli

    Meal 5: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 6: 8 oz cod, 1/2 cup brown rice, broccoli

    Meal 7: 7 oz salmon

    2 gallons of water, high sodium with all meals 1-5

    Sodium cut out at 8 pm

    5.17.17

    Final training session before the show.

    BODYPART: ARMS

    Tricep Pressdown w/ V Bar
    1 warm up set
    3 sets of 12-15*
    *Double dropset on last set

    Rope Hammer Curls
    1 warm up set
    3 sets of 15-20*
    *Double dropset on last set

    Seated Overhead DB Tricep Extension
    3 sets of 12-15*
    *Double dropset on last set

    Spider Curls w/ EZ Bar
    4 sets of 15-20

    Seated Dip Machine
    3 sets of 15-20

    DB Curls
    3 double dropsets

    Overhead Cable Tricep Extensions w/ Rope
    3 triple dropsets

    Reverse Grip Cable Curls w/ Straight Bar
    superset with
    One Arm Tricep Pressdowns to the Side
    3 supersets of Overhead 15-20

    Weight: 214.4
    Cardio: Treadmill, 40 Min, Fasted.


    All the work is done. Now all that's left to do is dry out and suffer for the next 72 hours.
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  6. #636
    OLYMPIAN The Solution's Avatar
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    Hows water next few days?
    Bringing sodium back in Show day morning?
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  7. #637
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    Hows water next few days?
    Bringing sodium back in Show day morning?
    Thursday will be 1 gallon, friday 20 oz, no water on Saturday. It will all be documented here.
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  8. #638
    OLYMPIAN The Solution's Avatar
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    Not even sips on show day huh? Damn... Thats crazy as water is what transports the sodium/nutrients you will be ingesting from the carb up. Eager to see the final package and how it works out man!!!!! Good luck!! cant wait to see you crush it.
    Quote Originally Posted by PA Kodiak View Post
    Thursday will be 1 gallon, friday 20 oz, no water on Saturday. It will all be documented here.
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  9. #639
    OLYMPIAN PA Kodiak's Avatar
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    2 days out

    Weighed in at 208 this morning. That's a 6.4 lb drop in 24 hours...crazy.

    Stopped in to see my chiropractor Dr. Mike to get a final adjustment before the show. Mike's always been a big supporter of what I do and worked on me for no charge.

    Not much left to do today but eat my meals, go to work, and shave.

    DIET

    Meal 1
    7 oz cod, 1 cup jasmine rice

    Meal 2
    7 oz cod, 1 cup jasmine rice

    Meal 3
    7 oz salmon, 1 cup white rice

    Meal 4
    7 oz cod, 1 cup jasmine rice

    Meal 5
    7 oz cod, 1 cup jasmine rice

    Meal 6
    7 oz salmon, 1 cup white rice

    Meal 7
    7 oz cod, 1/2 cup jasmine rice

    Water/Sodium
    1 gallon of water, no sodium.
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  10. #640
    OLYMPIAN The Solution's Avatar
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    Time to fill up big man!! Good luck.
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  11. #641
    Administrator Mac's Avatar
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    Good luck in your show.

  12. #642
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by Mac View Post
    Good luck in your show.
    Thanks brother.
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  13. #643
    OLYMPIAN PA Kodiak's Avatar
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    1 day out

    Weighed in at 203.2 this morning.

    Stopped by the local barber and got a shave and my beard trimmed and edged. Checked into my hotel room, got sprayed, and weighed in....at an even 200 lbs. Just 2 lbs shy of lightheavies. Not losing any sleep over it though.

    This is definately a much better package than what I brought in 2015. Wider, capped off shoulders, more detail in the legs. Back and arms improved but still not where they need to be. That will be a long process.

    It's now 11 pm and I'm in the lobby of the hotel eating my last meal of the day. I'm pretty well dried out. My feet keep wanting to cramp. Will be off to bed shortly. I have to be up early to get a solid breakfast in and then get my second coat of spray tan at 7 am.

    DIET

    Meal 1
    7 oz salmon, 1 cup white rice

    Meal 2
    7 oz cod, 1 cup jasmine rice

    Meal 3
    7 oz cod, 1 cup jasmine rice

    Meal 4
    7 oz salmon, 1 cup white rice

    Meal 5
    7 oz cod, 1 cup jasmine rice

    Meal 6
    7 oz salmon, 1 cup white rice

    Meal 7
    7 oz cod, 1/2 cup jasmine rice

    Water/Sodium
    20 oz of water, no sodium.
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  14. #644
    OLYMPIAN The Solution's Avatar
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    best of luck man!
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  15. #645
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by The Solution View Post
    best of luck man!
    Thanks buddy.
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