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  1. #31
    MUSCLEHEAD DBowden's Avatar
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    Quote Originally Posted by PA Kodiak View Post
    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
    Holy shit.
    Now that, is a world class death before dishonor leg workout.

  2. #32
    OLYMPIAN PA Kodiak's Avatar
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    Thank you sir! Not much volume there but I kept the intensity high on each set, going to failure or beyond by using rest pause. I thoroughly enjoy heavy leg training. My strength is still not where it once was...I got 315 for 3 and 5 reps today. Prior to my contest prep I was squatting 445 for triples.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  3. #33
    OLYMPIAN PA Kodiak's Avatar
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    6AM: CARDIO (45 MIN)

    Alright so I watched Frank McGrath's "Guns of Wrath" Parts 1 and 2 this morning.......need I say more? I'm now eargerly waiting for a parts 3, 4, 5, 6, 7....

    GUNS OF WRATH PT. 1
    https://youtu.be/5EZqX_Wfm-4

    GUNS OF WRATH PT. 2
    https://youtu.be/mRmvUhXKnRw

    Found a lot of inspiration in those videos and loosely modeled my arm workout today after them. Going forward I'm going to do a lot more forearm training. Frank hit the nail on the head in the part where he mentions people asking how to grow their forearms but not training them.

    9AM: ARMS

    PREWORKOUT: Controlled Labs White Rapids, Cellucor NO3, Creatine Monohydrate, Taurine.

    Rope Pressdowns (5 sets of 15-30)
    Seated Skulls w/ Straight Bar (4 sets of 8-15)
    Dips (4 sets of 8-15)
    Straight Bar Tricep Pressdowns (3 sets of 20)
    V Bar Pressdowns (3 sets of 15)

    Standing EZ Bar Curls (5 sets of 15-20)
    DB Preacher Curls (4 sets of 8-12)
    Rope Hammer Curls (3 sets of 15-20)

    Reverse Grip Cable Curls (3 sets of 15)
    Seated BB Wrist Curls (5 sets of 15-20)
    Wrist Roller (2 sets)

    Sick pump. Like can't touch your face, can't take your shirt off sick.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  4. #34
    OLYMPIAN PA Kodiak's Avatar
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    Chest 9.30.15

    6 AM: CARDIO (45 MIN)

    Less than stellar chest day today. I've been having a hard time connecting with chest as of late. It wasnt until the last exercise I really got a good pump kickin'.

    9 AM: CHEST
    PREWORKOUT: Allmax Razor8, Cellucor NO3, Creatine Monohydrate, Taurine.*

    Cable Crossovers (6 sets of 15-20)
    Incline Bench (3 sets of 8-15, 1 triple dropset)
    Flat DB Flyes (3 sets of 15-20, 1 triple dropset)
    Medium Height Cable Crossovers (5 sets of 8-15)
    Incline Guillotine Smith Bench (4 sets of 8-12)
    Dips (4 sets of 10-20)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  5. #35
    OLYMPIAN PA Kodiak's Avatar
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    6 AM: CARDIO (45 MIN)

    Much better workout today. Rocked my new Animal sweatpants and focused mostly on width.

    9 AM: BACK
    Preworkout: ABB N.O. Pumped, Cellucor NO3, Creatine, Taurine.

    Rope Pullovers (6 sets of 15-25)
    Lat Pulldown (4 sets of 12-20)
    Hammer Strength Row (4 sets of 12-20, 1 triple dropset)
    Corey Matthews Pulldowns (4 sets of 20)*
    BB Rows (5 sets of 12-20, using rest-pause on last set)
    Assisted Chins (20/15/12/8/6)

    *Corey Matthews Pulldowns (Skip to 3:50): https://youtu.be/Z9-5-Lr5hiA

  6. #36
    OLYMPIAN PA Kodiak's Avatar
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    Shoulders & Tri's 10.2.15

    6AM: CARDIO (45 MIN)

    Put in a supplement order this week...have some Animal Rage XL and Juiced Aminos on the way. Hopefully they will be arriving this weekend.

    9AM: SHOULDERS & TRI'S
    Preworkout: Musclepharm Assault, Cellucor NO3, Creatine, Taurine.

    Seated DB Laterals (6 sets of 20-30)
    Behind the Back Cable Laterals (4 sets of 20)
    Upright Rows (4 sets of 12-15)
    Reverse Pec Dek (4 sets of 15-20, 1 triple dropset)
    Standing Reverse Cable Flyes (5 sets of 15-20)
    Seated Military DB Press (4 sets of 8-12)

    Rope Pressdowns (5 sets of 15-20)
    Overhead Cable Extensions w/ Straight Bar (4 sets of 20)
    DB Kickbacks (4 sets of 12-20)
    V Bar Pressdowns (3 sets of 15, 1 triple dropset)
    DB Skulls (3 sets of 8-12)

    EZ Bar Curls (4 sets of 15-20)
    Reverse Grip Cable Curls (4 sets of 15-20)

    Couldn't resist finishing up with sime biceps to get that full arm pump. Finished the week off with a bang. Now time for the big cheat meal tomorrow.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  7. #37
    MUSCLEHEAD DBowden's Avatar
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    ^^^^
    54 sets.
    Damn.

  8. #38
    OLYMPIAN PA Kodiak's Avatar
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    Man I was feeling good yesterday. I didnt even realize I did that many sets...and I fit all that into 90 minutes. Ever since I started working with my trainer its been about volume.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  9. #39
    OLYMPIAN PA Kodiak's Avatar
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    Back (and Bi's / Forearms) 10.4.15

    6 AM: CARDIO (45 MIN)

    Saturdays are my off day/cheat meal. For my cheat yesterday I had Longhorn Steakhouse; a 10 oz Strip, loaded baked potato, and lots of honey wheat bread. And for desert there were pastries from the local pie shop. Woke up Saturday morning @ 204...woke up Sunday @ 208. Not too bad, I've gained a lot more on cheat days. I should be back down within a day or two.

    9 AM: BACK (& BI'S / FOREARMS)
    Preworkout: 1/2 Bottle ABB N.O. Pumped, 1/2 packet Allmax Razor8, Cellucor NO3, Creatine, Taurine.

    Assisted Chins (8 sets of 8-20)
    Hammer Strength Row (4 sets of 12-20)
    Close Grip Pulldown (5 sets of 12-20)
    Hammer Strength High Row (4 sets of 12-20)
    Standing Cable Rows (3 sets of 12-20)

    Preacher DB Curls (3 sets of 8-12)
    Reverse EZ Bar Preacher Curls (3 sets of 12-15)
    Hammer Rope Curls (4 sets of 15-30)
    Behind the Back Wrist Curls (4 sets of 12-20)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  10. #40
    OLYMPIAN PA Kodiak's Avatar
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    6 AM: CARDIO (45 MIN)

    Heavy, low volume legs again today.

    9 AM: Legs
    Preworkout: Evogen EVP, Creatine, Taurine, pickle juice (yes pickle juice...otherwise my hams cramp).

    Squats
    135 x 12
    185 x 10
    225 x 10
    275 x 10
    315 x 6
    225 x 10

    Hack Squat
    4 sets of 8-12

    Leg Extensions
    5 sets of 10-15

    Ham Curls
    5 sets of 12-15

    Doesnt look like much, but we kept the intensity high and the weights heavy. I was laying on the floor gasping for breath in between those sets of hack squats.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  11. #41
    OLYMPIAN PA Kodiak's Avatar
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    ARMS 10.6.15

    6AM: CARDIO (45 MIN)

    Alright, I tried out the Animal Rage XL and the Juiced Aminos for this arms session...fuckin awesome. Maybe I'm being quick to judge but I'm gonna throw it out there now and say they are voth my new favorite preworkout and amino products. Really nice sustained energy, killer pump, and both taste awesome (Lemon Slayed and Orange Juiced). Already reccommening them both to some buds of mine.

    In todays workout we supersetted bis and tris together (rep range 12-20) and then finished up with some straight sets for forearms. Best pump I've had in a long time.

    9AM: ARMS

    Rope Pressdowns superset w/ DB Curls
    (5 sets each)

    Dip Machine superset w/ EZ Bar Spider Curls
    (5 sets each)

    Alternating DB Skulls superset w/ Bent Over DB Curls
    (5 sets each)

    Overhead Tricep Cable Extensions superset w/ DB Hammer Curls with Fat Gripz
    (5 sets each)

    Reverse Grip Cable Curls
    (4 sets)

    Seated Wrist Curls
    (4 sets)

    Wrist Roller
    (2 sets)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  12. #42
    OLYMPIAN PA Kodiak's Avatar
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    Chest 10.7.15

    Tried out a different schedule today to conserve time (and gas) by making one trip to the gym instead of two. I had to swap out fasted cardio for postworkout cardio but thats ok as fat burning is not my #1 concern right now. I'll be buying my own treadmill come tax return time so then I'll revert back to consistent fasted cardio.

    The new schedule worked out pretty good, so I'll be sticking with this on days that I'm not training with my partner.


    CHEST
    Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine.
    Intraworkout: Animal Juiced Aminos

    Medium Height Cable Crossovers
    (1 set of 50, 4 sets of 8-15)

    Incline DB Bench
    (5 sets of 8-15)

    Lower Cable Crossovers
    (5 sets of 12-20)

    Flat BB Bench
    (4 sets of 6-12, 1 triple dropset)

    DB Pullovers
    (4 sets of 12-15, 1 set of 30 using rest-pause)

    Cardio
    (45 Min Treadmill)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  13. #43
    OLYMPIAN PA Kodiak's Avatar
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    Back 10.8.15

    BACK (Heavy / focus on thickness)
    PREWORKOUT: Animal Rage XL, Cellucor NO3, Creatine, Taurine.
    INTRAWORKOUT: Animal Juiced Aminos

    Assisted Chins
    (6 sets of 8-20)

    Deadlift
    135 x 15
    185 x 15
    225 x 12
    275 x 10
    315 x 5

    Hammer Strength Row Machine
    (5 sets of 8-12)*
    *Slow and contolled reps, focusing on a deep stretch and 2 second hold.

    T Bar Rows
    (4 sets of 8-15)

    Close Grip Pulldowns
    (4 sets of 8-15)

    Hammer Strength High Row
    (5 sets of 8-15)

    Cardio (Treadmill, 45 min)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  14. #44
    OLYMPIAN PA Kodiak's Avatar
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    Shoulders & Tri's 10.9.15

    SHOULDERS (& TRI'S)
    Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine*
    Intraworkout: Animal Juiced Aminos*

    Seated DB Laterals*
    (4 sets of 20-40)

    Standing DB Laterals*
    (4 sets of 12-20)

    Reverse Pec Dek*
    (4 sets of 20)

    Upright Rows*
    (4 sets of 15-20)

    DB Front Raises
    (4 sets of 6-10)


    DB Skulls
    (4 sets of 12-20)

    V Bar Pressdowns*
    (4 sets of 15-20)

    Dip Machine*
    (4 sets of 20-30)


    CARDIO (Treadmill, 45 min)
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  15. #45
    OLYMPIAN PA Kodiak's Avatar
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    Cheat day...1/2 lb burger, baked potato, and Sweet Frog. Fuck I dont even want to look at the scale tomorrow. But as Jason Huh says, #fuckitgivemetype2
    Last edited by PA Kodiak; 10-10-2015 at 09:39 PM.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

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