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

[PA Kodiak]

CHEAT/OFF DAY

Weighed in at 222.4

Meals were an exact repeat of the previous Saturday. 4 clean meals, steak/potato/bread/salad, donuts, shake w/ pb.

[PA Kodiak]

Back 4.9.17

BODYPART: BACK

Seated Low Pulley Cable Rows*
2 warm up sets
3 sets of 8-12
Performed sitting on a box several feet away from a cable station with the pulley in the lowest position. Close/medium neutral grip. Excellent way to target the upper middle back.

T Bar Rows
1 warm up set
3 sets of 10-15*
*Doubleand triple dropsets on last 2 sets.

Lat Pulldown
3 sets of 12-15

Deadlift
2 warm up sets
4 sets of 8-10

One Arm Seated Cable Rows
3 sets of 15-20

Weight: 224.6
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

You put the box right on the seat/bench for the low pulley row? got a video?

[PA Kodiak]

You put the box right on the seat/bench for the low pulley row? got a video?

Nope, just a box sitting right on the floor. Just something I came up with and it targeted the middle of the back exactly the way I wanted it to. Essentially its the same as a seated cable row, but pulling at a slight upwards angle. Guy Cisternino does something similiar by using the seated cable row station and sitting on top of an upright dumbell.

[Elf]

Damn, 318g of protein? My colon would be so backed up.

[PA Kodiak]

Damn, 318g of protein? My colon would be so backed up.

What's your bodyweight? For me thats just a little under 1.5 grams per pound of bodyweight. My protein intake hasn't changed much from offseason to precontest.

[PA Kodiak]

Legs 4.10.17

Low volume, high intensity. Struggling to walk today.

BODYPART: LEGS

Walking Lunges
5 sets

Hack Squat
5 sets of 8-10

Squat
5 sets of 8-10

Weight: 225.6

[Elf]

What's your bodyweight? For me thats just a little under 1.5 grams per pound of bodyweight. My protein intake hasn't changed much from offseason to precontest.

I'm a little over 180lbs right now at 5'6". I eat about .8grams per pound of bodyweight. Maybe up to a gram per pound on some days. My stomach just feels like dogshit if I'm eating any more than that and my cholesterol takes a noticeable hit. I wish I could get away with eating more of it.

[PA Kodiak]

Chest 4.10.17

BODYPART: CHEST

Smith Incline Guillotine Bench Press
superset with
Medium Height Cable Crossovers
4 supersets of 12-15

DB Pullovers
4 sets of 10-12

Low Pulley Cable Crossovers
4 sets of 15

Linear Hack Calf Raises
6 sets of 15-20

Weight: 223
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

Weight seems to be a bit stubborn even with the kcal drop.
Hopefully the cheat gets you rolling.

[PA Kodiak]

Back & Tri's / Refeed 4.12.17

After all these weeks, now I finally feel like I'm in prep...no energy, tired all day, yet can't fall asleep at night, body feels like Ive been hit by a truck. Just feel like total crap in general but knock on wood still no calf cramps waking me up screaming in the middle of the night. Yeah it sucks. But holy shit I've leaned out a lot just in the past 3 weeks.

That being said though, this was an excellent workout. Everything clicked, everything felt good.

BODYPART: BACK & TRI'S

Close Grip Pulldowns (15)
superset with
BB Rows (10-12)
1 warm up set
3 supersets

One Arm DB Rows
1 warm up set
4 sets of 100's x 10*
*Big squeeze at the top

Lat Pulldown (8-10)
superset with
T Bar Rows (15-20)
3 supersets*
*Double dropsets on last set

Overhead Cable Tricep Extensions w/ Rope
4 sets of 10-12

Tricep Pressdown w/ Rope
4 sets of 12-15

Bent Over Cable Tricep Extensions w/ Rope
3 sets of 15-20

Weight: 224.8
Cardio: Treadmill, 40 Min, Fasted.[/i]

[PA Kodiak]

Thursday 4.13.17



Ive been battling some lower back pain this week which has gotten increasingly worse by the day. Then yesterday afternoon it dawned on me that I hadn't shit since some time last week. I woke up this morning in excruciating pain and struggled to get out of bed and drive to the hospital. They took a urine sample and gave me an enema and I shortly thereafter proceeded to have a baby in the restroom.

My urine came back with trace amounts of blood so they followed up with a blood sample and CT scan, all of which surprisingly came back normal.

Pretty scary stuff as I thought my kidneys were failing but as it turns out, the low back pain was due to my colon being overfilled and pushing against all my other organs. I almost questioned the doctor when he told me everything looked normal.

Took the rest of the day off from gym and work and hope to be back on the grind tomorrow.

Weight: 222.2

[The Solution]

Are you taking proper fiber per day? or getting the ample micronutrients to make sure your bowels are working proerply? those can really go when you diet.

[Elf]

Thursday 4.13.17



Ive been battling some lower back pain this week which has gotten increasingly worse by the day. Then yesterday afternoon it dawned on me that I hadn't shit since some time last week. I woke up this morning in excruciating pain and struggled to get out of bed and drive to the hospital. They took a urine sample and gave me an enema and I shortly thereafter proceeded to have a baby in the restroom.

My urine came back with trace amounts of blood so they followed up with a blood sample and CT scan, all of which surprisingly came back normal.

Pretty scary stuff as I thought my kidneys were failing but as it turns out, the low back pain was due to my colon being overfilled and pushing against all my other organs. I almost questioned the doctor when he told me everything looked normal.

Took the rest of the day off from gym and work and hope to be back on the grind tomorrow.

Weight: 222.2

Die for mass!

Glad to know you're okay, though. Did the Dr say anything about fiber intake or? What was the probable cause of the issue?

[PA Kodiak]

Arms 4.14.17

Back from the dead. Banging arms with the team in Pittsburgh, followed by posing practice.

I'm gonna have to get hit by a fucking truck before I quit.

BODYPART: ARMS

Incline DB Skulls
superset with
Alternating DB Curls
1 warm up set
4 supersets of 8-12*
*Double dropset on last set

Kneeling Tricep Pressdown w/ Rope
3 sets of 15-20*
*Double dropset on last set

DB Hammer Curls
3 sets of 8-12*
*Double dropset on last set

Tricep Pressdown w/ V Bar
3 sets of 15*
*Double and triple dropsets on last 2 sets

Preacher Curl Machine
3 sets of 12-15

Seated Overhead Cable Tricep Extensions w/ Rope
3 sets of 8-12

Rope Hammer Curls
3 sets of 12-15

One Arm Tricep Pressdowns
3 sets of 8-10

One Arm High Pulley Cable Curls
3 sets of 12-15

Weight: 221.4