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  1. #16
    Administrator Mac's Avatar
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    Quote Originally Posted by DBowden View Post
    Damn...
    How long did it take you to crawl out of the gym after that?
    That is exactly what I thought reading it earlier.

    He hammered them for sure.

  2. #17
    OLYMPIAN PA Kodiak's Avatar
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    Thank you Bowden. I've never kept an online log before but I figured I'd give it abgo and see if anyone wants to follow along. I'm just getting started in competitive bodybuilding and I'm determined to make the most of it. I'll be 30 this December so there's no time to waste.

    That back day was awesome. Since I began working with my trainer I now go light on T Bars. I normally use no more than five 25's and keep my legs straight and upper body parallel to the floor. No heaving and hoing like I used to do with a bunch of 45's on. Instead, slow controlled reps with a stretch at the bottom and a 1-3 second squeeze at the top.
    Last edited by PA Kodiak; 09-21-2015 at 10:42 PM.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  3. #18
    OLYMPIAN PA Kodiak's Avatar
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    Haha thanks Mac. Today's leg session was grueling no doubt but atleast I managed to keep my breakfast down this time. 10 hours later my legs and glutes are already sore. Cardio on the treadmill will be fun tomorrow morning.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  4. #19
    OLYMPIAN PA Kodiak's Avatar
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    ARMS
    Surprisingly my legs are not sore today...maybe it'll hit me tomorrow. If not, Im ok with that too. Good arm session today. Had my favorite preworkout combo Allmax Razor8 and Cellucor NO3. Killer pump, and nice, clean sustained energy.

    DB Curls (4 sets of 20)
    EZ Bar Spider Curls (5 sets of 8-15)
    Incline DB Curls (4 sets of 8-15)
    Preacher Bench Scott Curls (4 sets of 10)
    Crossbody Hammer Curls (4 sets of 20)

    Rope Press Down (40/20/20/20/40)*
    DB Skulls (5 sets of 20)
    Overhead Cable Extensions (5 sets of 8-15)
    Bench Dips (40/25)
    superset with
    Bent Over Rope Extensions (20/20)

    Gotta get these arms to grow. I usually do more for triceps but I was pressed for time, hence the superset at the end.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  5. #20
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Get some!

    Thanks for posting to training journals, brother.

  6. #21
    OLYMPIAN PA Kodiak's Avatar
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    You got it Big Curt, thanks for dropping in. I plan on running with this log clear up until my next contest prep in 2017 for the Pittsburgh.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  7. #22
    FREAK cook's Avatar
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    Quote Originally Posted by PA Kodiak View Post
    You got it Big Curt, thanks for dropping in. I plan on running with this log clear up until my next contest prep in 2017 for the Pittsburgh.
    Quote Originally Posted by CHILDOFGOD View Post
    cool, when is ur next show?
    Pay attention cog

  8. #23
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool, when is ur next show?
    Planning on spending the rest of this year and all of next year adding some size and then the plan is to do the Pittsburgh in May 2017.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  9. #24
    OLYMPIAN PA Kodiak's Avatar
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    CHEST

    Incline DB Flyes (4 sets of 20)
    Bench (5 sets of 8-15)
    Bench (1 set of 50 using rest/pause)
    Cable Crossovers (4 sets of 10-20)
    Hammer Strength Incline Press (4 sets of 8-12)
    Low Cable Crossovers (4 sets of 10-20)

    ABS
    Hanging leg raises (5 sets of 20)
    Hammer Strength Crunch Machine (3 sets of 15)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  10. #25
    OLYMPIAN PA Kodiak's Avatar
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    Anyone else get nasty blisters on the bottom of the feet? They're about the size of a quarter and on both feet right below the toes where all the weight is rested. Im assuming its from wearing old shoes with the soles worn out. Each step I take is like walking in nails so you can only imagine what cardio has been like. Went and bought some new shoes yesterday so hopefully that will help speed up the healing process.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  11. #26
    OLYMPIAN PA Kodiak's Avatar
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    BACK

    Lat Pulldown
    superset w/
    Narrow Grip Cable Rows (4 supersets of 25-40)

    DB Rows (4 sets of 12-15)

    Medium Grip Pulldown (5 sets of 12-15)

    Hammer Strength Row (5 sets of 12-20)*

    Underhand Cable Rows (4 sets of 15-20)

    3 Motion Hammer Strength Low Row (3 sets)**

    Rope Pullovers (3 sets of 20-40)

    *For the Hammer Strength Rows, I'm really slowing the movement down, getting a deep stretch, and then squeezing the back for 2-3 seconds. Also important to keep your ass back and chest out. This is something I stole from a Periscope of Charles Glass training Guy Cisternino. It's my new favorite back exercise as I can feel my entire upper back through the entire movement.

    **3 Motion Hammer Strength Low Rows are something I picked up from Flex Lewis. Below is a video of him demonstrating the exercise. This is another good one.

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

  12. #27
    OLYMPIAN PA Kodiak's Avatar
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    Default Shoulders 9.25.15

    6 AM: CARDIO (45 MIN)

    The blisters on the bottoms of my feet continue to get worse. Cardio was absolutely painful so as soon as I got home I sliced em both open with a razor to drain em. By the time I got to work I was walking with a serious limp. Gonna keep the socks and shoes off as much as possible over the weekend in hopes of drying them out.

    9 AM: SHOULDERS
    DB Laterals (5 sets of 20-40)
    Lateral Raise Machine (4 sets of 15-20)
    Upright Rows (4 sets of 12)
    Reverse Pec Dek (5 sets of 15-20)
    Bent Over DB Laterals (4 sets of 15-20)
    Seated DB Military Press (4 sets of 8-15)
    DB Shrugs (6 sets of 12-20, 2 quadruple drop sets)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  13. #28
    OLYMPIAN PA Kodiak's Avatar
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    Skipped cardio this morning to let the blisters heal. May pass on it tomorrow as well and be back on the treadmill no later than Tuesday.

    10 AM: BACK & BI'S
    BB Rows (40/30/20/15/30)*
    Hammer Strength Row (30/20/15/20/20)
    Lat Pulldown (4 sets of 20)
    Narrow Grip Cable Rows (25/20/15/12/20)
    Hammer Strength High Row (4 sets of 20)
    Rope Pullovers (3 sets of 20)

    DB Curls (3 sets of 12-15)
    Preacher Curls (6 sets of 8-12)
    Standing Dual Cable Curls (3 sets of 20)
    Hammer Curls (3 triple dropsets)

    *I always do barbell rows Arnold style. But instead of standing on a bench I stand on a platform, keeping my upper body parallel to the floor and focus on using the back to stretch and squeeze throughout the exercise.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  14. #29
    OLYMPIAN PA Kodiak's Avatar
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    It's all good Child. Wow I guess it is gonna be nearly two years before I'm on stage again. It'll be all worth the wait though, Ive gotta pack that size on.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  15. #30
    OLYMPIAN PA Kodiak's Avatar
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    Legs 9.28.15

    6 AM: CARDIO

    Sacked up and did my scheduled cardio session this morning despite the blood in my socks.*

    Killer leg day today. I'm training alone this week so I switched it up and went with a low volume/heavy weight leg session. My legs are my strong point and heavy weights are how I built them up to begin with.

    9 AM: LEGS
    Squats (10/10/10/8/3/5/13)
    Hack Squats (4 sets of 8-12)
    Leg Extensions (5 sets of 12-20)
    Stiff Leg Deadlifts (4 sets of 12)*

    *I forgot to drink my pickle juice this morning. If I don't get a ton of sodium in before training legs my hams cramp like a bitch. So right after the third set of SLDL's the cramps came on. I couldn't bend over to rack the bar, I couldn't sit, and it took me quite a while before I could even walk to the office and ask for some saltwater. Eventually I got some sodium in me and got one last set in. Hasn't been easy getting around today. Awesome leg day
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

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