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

[PA Kodiak]

Chest 12.13.16

BODYPART: CHEST

Pec Dek
1 warm up set
4 sets of 15

Incline Bench
2 warm up sets
4 sets of 10-15

Medium Height Cable Crossovers
4 sets of 12-15*
*Double dropsets on last 2 sets

Smith Guillotine Bench (Slight Incline)
1 warm up set
4 sets of 15*
*Triple dropset on last set

Low Pulley Cable Crossovers
4 sets of 10-15*
*Double dropset on last set

DB Pullovers
4 sets of 10-15

Weight: 248.2
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.14.16

BODYPART: BACK

Close Grip Cable Rows
1 warm up set
3 sets of 10-15

BB Rows
1 warm up set
3 sets of 10-15

Reverse Grip Pulldown w/ EZ Bar
5 sets of 15-20*
*I don't remember who I saw doing these but this might be a new staple in my back training sessions. Sitting down on the seat backwards (back to the machine) and focusing on stetching and squeezing on every rep.

Rack Pulls (10-15)
superset with
Supported T Bar Rows (15-20)
3 supersets

Wide Grip Cable Rows
3 sets of 15

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Shoulders 12.15.16

BODYPART: SHOULDERS

DB Laterals
8 sets of 15*
*Double dropset on last set

Standing Rear Delt Cable Flyes
4 sets of 15*
*Slow and controlled, squeezing every rep.

Seated DB Military Press
2 warm up sets
4 sets of 8-15

DB Laterals (15-20)
superset with
Heavy Partial DB Laterals (8-10)
3 supersets

Reverse Pec Dek
3 sets of 12-15

DB Shrugs
4 sets of 15

Cable Shrugs
3 sets of 15

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Arms 12.16.16

"If you can go through this pain barrier you may get to be a champion. If you can't go through, forget it."
-Arnold

BODYPART: ARMS

Seated Tricep Extension Machine
superset with
Preacher Curl Machine
3 supersets of 12-15*
*Double dropset on last set

Crucifix Curls
superset with
DB Skulls
3 supersets of 15-20*
*Double dropsets on last set

Tricep Pressdowns w/ Rope
superset with
Cable Hammer Curls w/ Rope
3 supersets of 10-15*
*Double dropsets on last set

One Arm High Pulley Cable Curls
superset with
One Arm Tricep Pressdowns w/ Rope
3 supersets of 15

Assisted Dips
superset with
Spider Curls w/ EZ Bar
3 supersets of 10-15*
*Double dropsets on last set

Overhead Cable Tricep Extensions w/ Rope
superset with
Reverse Grip Cable Curls
3 supersets of 10-15*
*Double dropsets on last set

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.18.16

Basic but solid back session today. I have a friend who is interested in joining a gym and asked if he could work out with me so I was trying to do something that would allow him to hang. But at the same time I still needed to get my own workout in. He lasted through most of back and decided to bail shortly before I moved onto tri's.

He did well. I advised him this wouldn't be a typical workout for him just starting out and if he does choose to join a gym, I'd be more than happy to set him up with a good push/pull/lower split and guide him in the right direction when it comes to diet.

This friend of mine wasn't always a friend. We live very different lifestyles and at one time I found him rather annoying. Then one day he was choking on a piece of candy and I gave him the heimlich maneuver to unobstruct his airway. He credits me for "saving his life" which may be true, but I only did what any other human being would do (or atleast I'd hope). It created a bond and we've been friends since.

BODYPART: BACK

Lat Pulldown
1 warm up set
3 sets of 10-15

Close Grip Cable Rows
4 sets of 10-15

Hammer Strength Pulldown
5 sets of 10-15*
*Double dropset on last set

DB Rows
3 sets of 12-15

Assisted Chins
4 sets of 12-15

Bent Over Cable Tricep Extensions w/ Rope
3 sets of 10-15

DB Skulls
3 sets of 12-15*
*Double dropset on last set

Tricep Pressdown w/ Rope
3 sets of 15

Weight: 245.6
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Water.
Postworkout: Animal Whey, Rice Cakes.

[PA Kodiak]

Legs 12.19.16

BODYPART: LEGS

Leg Extensions
5 sets of 15

Lying Leg Curls
4 sets of 15

Squat
2 warm up sets
4 sets of 405 x 6

Leg Press
4 sets of 8-10

Lying Leg Curls
3 sets of 12-15

Weight: 247.4
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Chest 12.20.16

#overallsanddimes

BODYPART: CHEST

DB Pullovers
1 warm up set
4 sets of 10-15

Incline DB Bench
2 warm up sets
70's x 20
80's x 15
90's x 10

Medium Height Cable Crossovers
3 sets of 12-15*
*Double dropset on last set

Guillotine Incline Bench
4 sets of 8-12

DB Laterals
4 sets of 20-30

Weight: 245.6
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.21.16

"You're in the big leagues now."
-Kurtis
Former training partner

BODYPART: BACK & TRI'S

High Cable Rows
5 sets of 12-15*
*Double dropset on last set
I'm sure there's a better name for these but this is using the lat pulldown machine with on foot on the seat for stability, pulling the bar attachment to the chest in a rowing movement.

Close Grip Cable Rows
5 sets of 12-15*
*Double dropset on last set

Straight Arm Pulldowns w/ Rope
4 sets of 15

Deadlift
2 warm up sets
315 x 10
365 x 5
405 x 5
435 x 5
455 x 1

Incline DB Skulls
5 sets of 15

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

Overhead Cable Tricep Extensions w/ Rope
3 sets of 12-15*
*Triple dropset on last set

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Shoulders 12.22.16

"The mind is everything. Doubt yourself and you will not succeed with whatever you do. Believe, focus...go and do it."
-Dorian Yates

BODYPART: SHOULDERS

DB Laterals
7 sets of 20-30*
*Double and triple dropsets on last 2 sets

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

Seated Smith Military Press
2 warm up sets
5 sets of 12-15*
*Utilizing forced reps on last set

Behind the Back Cable Laterals
3 sets of 15-20

DB Shrugs
4 sets of 15-20

Weight: 244.8
Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Arms 12.23.16

BODYPART: ARMS

Crucifix Curls
superset with
Bent Over Cable Tricep Extensions w/ Straight Bar
4 supersets of 15-20

Cable Curls w/ EZ Bar
superset with
Incline Skulls
3 supersets of 12-15

DB Curls
superset with
Tricep Pressdowns w/ Straight Bar
3 supersets of 12-15

Preacher Curl Machine
3 double dropsets

DB Skulls
3 double dropsets

Tricep Pressdowns w/ Rope
3 sets of 12-15

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Back 12.26.16

Trained at a great gym in Pittsburgh by the name of Bodytech. Very old school, down and dirty gym with lots of great equipment.

BODYPART: BACK & TRI'S

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

Hammer Strength Seated Row
4 sets of 15*
*Very slow and controlled reps

Lat Pulldown
4 sets of 15-20

Close Grip Cable Rows
4 sets of 12-15

T Bar Row
4 sets of 8-12

Tricep Pressdowns w/ Hooped Strap
4 sets of 15-20

DB Skulls
4 sets of 12-15

Tricep Pressdowns w/ Straight Bar
4 sets of 12-15

Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Chest 12.27.16

BODYPART: CHEST

Medium Height Cable Crossovers
4 sets of 15*
*Double dropset on last set

DB Pullovers
4 sets of 10-15

Incline Bench
2 warm up sets
4 sets of 5

Assisted Dips
4 sets of 12-15

Smith Guillotine Bench
4 sets of 10-15*
*Double dropset on last set

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Legs 12.28.16

BODYPART: LEGS

Leg Extensions
5 sets of 15

Standing Leg Curl
4 sets of 12-15

Squat
2 warm up sets
225 x 30
275 x 18
315 x 11

Front Squats
3 sets of 10-15

Walking Lunges
3 sets

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Shoulders 12.29.16

"Mind, spirit, and purpose operate in harmonious unity."
-Norman Vincent Peale

BODYPART: SHOULDERS

Reverse Pec Dek
1 warm up set
4 sets of 12-15

Supported Bent Over DB Laterals
4 sets of 15

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

Seated Face Pulls w/ Rope
3 sets of 15-20

Cable Front Raises w/ Rope
3 sets of 12-15

Seated Smith Military Press
2 warmup sets
4 sets of 10-15*
Double dropset on last set

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.

[PA Kodiak]

Arms 12.30.16

Tried something different for arms today and lowered the volume.

BODYPART: ARMS

Hammer Grip Preacher Machine Curls
1 warm up set
4 sets of 10-15

Decline Skulls
1 warm up set
4 sets of 10-15

High Pulley (Prone) Cable Curls
3 sets of 12-15

Tricep Pressdowns w/ Rope
4 sets of 10-15*
*Dropset on last set

Wide Grip Preacher Machine Curls
3 sets of 10-15

One Arm Tricep Pressdowns w/ Rope
3 sets of 10-15

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Animal Fury.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Universal Carbo Plus.