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PA Kodiak
09-25-15, 2:49 pm
http://i1301.photobucket.com/albums/ag107/totalcirillo/1532305-1_zpseixjht9i.jpg (http://s1301.photobucket.com/user/totalcirillo/media/1532305-1_zpseixjht9i.jpg.html)

PA KODIAK: BACK ON THE GRIND

Whats up everybody. I'm Chris (otherwise affectionately known as PA Kodiak or just Kodiak on the internet forums and social media). I live just 45 minutes outside of Pittsburgh, PA. I've been weight training for 8 years now. I first joined the gym on my 22nd birthday when I had gotten bored with binge drinking and partying every weekend and never looked back.

When I first started training it was with the intent of pursuing pro wrestling. In 2008 I joined the NWA East pro wrestling academy and spent 9 months there. Shortly thereafter I walked away from that dream because I had found a new passion; bodybuilding.

This September I finally competed in my first show at the NPC Elite Physique Championships. I took 2nd place in the open light heavyweight division and 3rd in true novice. For my first show I couldn't be happier with how I placed and now I'm hungry for more.

While I was told I was the hardest guy on stage, I know I was also the smallest. So it's back on the grind to add some much needed size. Over the course of the next 15 months my goal is to add as much lean muscle as possible while staying below 12% bodyfat. Then in January 2017 I will begin my contest prep for the 2017 NPC Pittsburgh show that May.

I originally started this log on RX Muscle but because I'm Animal through and through, I had to bring it over here.

MY POSING ROUTINE: http://m.youtube.com/watch?v=nCqoSe2wlyo

PA Kodiak
09-25-15, 3:01 pm
6 AM: CARDIO (45 MIN)

First time back at the gym since the show. What better bodypart to train than legs. My partner Brandon and I were hittin' em hard when something unexpected happened...

9 AM: LEGS
Leg Extensions (4 sets of 20-50)
Front Squats (4 sets of 8-15)
Hack Squats (4 sets of 8-15)
Leg Press (2 strip sets)

We had a friend help assist us with the strip sets. Starting with 5 plates, go to failure, strip a plates off each side. Go to failure, strip another plate off...I went all the way down until the machine was empty and pressed the shit out of that. I got up, wobbly legged, went to the bathroom and threw up. Milestone accomplishment. I can finally say I've squatted until I puked. I came back out, did another strip set, and decided to call it a day. Not bad for a first log entry.

PA Kodiak
09-25-15, 3:03 pm
6 AM: CARDIO (45 MIN)

Hell of an arm day. Had one of my favorite preworkout combos; a packet of Allmax Razor8 and 3 caps of Cellucor NO3 before hittin the gym. This combo makes for one hell of a pump with some nice clean energy.

9 AM: ARMS
Overhead tricep cable extensions (5 sets of 20-50)
DB Kickbacks (3 sets of 20)
V Handle Tricep Pushdowns (4 sets of 8-15)
Dip Machine (4 sets of 8-15)

Preacher Curls (2 sets of 20, 2 sets of 10)
Concentration Curls (4 sets of 15)
Goblet Curls (4 sets of 8-15)
High Rope Cable Hammer Curls (4 sets of 20)

Two exercises here (the V Handle Pushdowns and the High Rope Cable Hammer Curls) I stole off Guy Cisternino. Both are great exercises that really let you feel the muscle working.*

PA Kodiak
09-25-15, 3:05 pm
6 AM: CARDIO (45 MIN)

9 AM: CHEST
Med Height Cable Crossovers (5 sets of 20-30)
Incline DB Bench (4 sets of 8-15)
Low Cable Crossovers (4 sets of 10-25)
Flat Bench (5 sets of 6-10)
DB Pullovers (2 sets of 25)

PA Kodiak
09-25-15, 3:08 pm
6 AM: CARDIO (45 MIN)

9 AM: BACK
Hammer Strength Row (5 sets of 12)*
Hammer Strength High Row (5 sets of 12)*
Seated Cable Row (5 sets of 8-12)
Lat Pulldown (4 sets of 12-15)
Close Grip Pulldown (4 sets of 12-15)
Lat Pullovers w/ Rope (3 sets of 25)

*Really slowing the movement down here on both exercises, focusing on getting a deep stretch, holding it for 2-3 seconds and then getting a good contraction and holding it for 2-3 seconds.

Currently I'm training back and arms twice a week as I really need to bring them up to par with everything else. I will post my full split, diet, and cardio regime soon.

PA Kodiak
09-25-15, 5:48 pm
TRAINING SPLIT:
http://i1301.photobucket.com/albums/ag107/totalcirillo/20150921_080807-1_zpsmdiqj4ze.jpg

DIET:
http://i1301.photobucket.com/albums/ag107/totalcirillo/20150920_145000-1_zpskipyo6uf.jpg

PA Kodiak
09-25-15, 5:54 pm
6 AM: CARDIO (45 MINS)

On delts I always start with either the medial or posterior head and finish with an exercise for the anterior delt. You can never be too capped off and I dont know one guy whose rear delts are superior to the front.

9 AM: SHOULDERS
Seated DB Lateral Raises (2 sets of 20-30)
Assisted Seated DB Lateral Raises (3 sets of 10)*
Reverse Pec Dek (4 sets of 15-20)
Lateral Raises with Chains (5 sets of 20-30)
Bent Over DB Laterals (4 sets of 12-20)
Upright Cable Rows (3 sets of 20)
Seated DB Military Press (4 sets of 8-10)

*Had a friend help help me get past the sticking point by pushing up on my elbows.

PA Kodiak
09-25-15, 5:56 pm
6 AM: CARDIO (45 MINS)

9 AM: BACK
Rope Pullovers (6 sets of 25-50)
Reverse Grip Cable Rows (5 sets of 15-20)
T Bar Rows (4 sets of 15-20)
Wide Grip Pulldowns (5 sets of 15-20)
Hammer Strength Row (5 sets of 10-15)
Standing Cable Rows (4 sets of 20)

PA Kodiak
09-25-15, 7:19 pm
6 AM: CARDIO (45 MIN)

Hammered legs today...and I mean we hammered 'em. My partner Brandon and I were joined by a friend of ours who competes in figure. And she's one tough bitch when it comes to her workouts. I managed to keep my food down as well at her request.

9 AM: LEGS
Hack Squats (5 sets; 15, 15, 10, 6, 15)
Leg Extensions (5 sets of 15-20)*
Leg Press (4 sets of 10-15)
Walking Lunges (2 sets)
Ham Curls (5 sets of 8-15)
*Slow controlled reps with a 2 second squeeze at the top)

PA Kodiak
09-25-15, 7:33 pm
6 AM: CARDIO (45 MIN)

9 AM: ARMS
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.

PA Kodiak
09-26-15, 4:44 pm
6 AM: CARDIO (45 MIN)

9 AM: CHEST & ABS
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)

Hanging Leg Raises (5 sets of 20)
Hammer Strength Crunch Machine (3 sets of 15)

PA Kodiak
09-27-15, 7:17 am
6 AM: CARDIO (45 MIN)

9 AM: 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.

http://m.youtube.com/watch?v=DHA2JEZnMHg

PA Kodiak
09-27-15, 7:19 am
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)

PA Kodiak
09-27-15, 7:26 am
I've been having trouble posting pcitures so I'm gonna try this again and hopefully it works this time. This is my current training split and diet which will probably remain the same for the next 7-8 weeks. If it doesn't work, can a mod please help me out?

CURRENT TRAINING SPLIT:
http://i1301.photobucket.com/albums/ag107/totalcirillo/20150921_080807-1_zpsmdiqj4ze.jpg

CURRENT DIET:
http://i1301.photobucket.com/albums/ag107/totalcirillo/20150920_145000-1_zpskipyo6uf.jpg

PA Kodiak
09-27-15, 12:51 pm
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.

Appollonian
09-28-15, 8:58 am
Looking good in here bud. I'll be tagging along and picking your brain... if you don't mind.

PA Kodiak
09-28-15, 10:40 am
Looking good in here bud. I'll be tagging along and picking your brain... if you don't mind.

Glad to have ya Appollonian. Pick away my friend.

deanna7272
09-28-15, 10:57 am
Hey there... Jumped over here to see what was going on...

Congrats on getting that first show under your belt.... Missed the Elite this year, but had a bunch of people I know in the show... Nice starter show to get your feet wet!!

Good luck on your journey and I'm sure we will be talking soon....

PA Kodiak
09-28-15, 5:40 pm
Hey there... Jumped over here to see what was going on...

Congrats on getting that first show under your belt.... Missed the Elite this year, but had a bunch of people I know in the show... Nice starter show to get your feet wet!!

Good luck on your journey and I'm sure we will be talking soon....

Thank you Deanna. I'm very excited about the road ahead what's yet to come.

PA Kodiak
09-28-15, 5:55 pm
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.

PA Kodiak
09-29-15, 7:10 pm
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.

Blondie Weapon X
09-29-15, 7:37 pm
Welcome to the forum family Chris!!

PA Kodiak
09-29-15, 7:59 pm
Thank you Dixie, I'm really digging it here.

Blondie Weapon X
09-29-15, 8:21 pm
Thank you Dixie, I'm really digging it here.

Lol I knew ya would! !
Good people here.

PA Kodiak
09-30-15, 10:24 am
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)

PA Kodiak
10-01-15, 5:54 pm
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

PA Kodiak
10-02-15, 5:55 pm
6AM: CARDIO (45 MIN)

Put in a supplement order this week...have some Animal Rage XL and Animal 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.

PA Kodiak
10-04-15, 1:48 pm
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)

PA Kodiak
10-05-15, 10:49 pm
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.

PA Kodiak
10-06-15, 7:13 am
These babies just came in the mail yesterday...will be testing em out on arms later this morning...

http://i1301.photobucket.com/albums/ag107/totalcirillo/20151006_070938_zpsyzkm58co.jpg

PA Kodiak
10-06-15, 5:43 pm
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 quick to judge but I'm gonna throw it out there now and say they're both my new favorite preworkout and amino product. Nice sustained energy, killer pump, and both taste awesome (Lemon Slayed and Orange Juiced). I've already reccomended them both to some buds of mines.

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

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)

PA Kodiak
10-07-15, 10:26 am
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)

PA Kodiak
10-09-15, 8:37 am
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)

C.Coronato
10-09-15, 8:55 am
Love the food logs. Thats how you keep yourself accountable. Good stuff.

Did you pick out your second show yet? I did the Pittsburgh last year and won the Open LHW. Love it out there. Great show.

PA Kodiak
10-09-15, 9:44 am
Love the food logs. Thats how you keep yourself accountable. Good stuff.

Did you pick out your second show yet? I did the Pittsburgh last year and won the Open LHW. Love it out there. Great show.

Thanks brother. The plan is to do the 2017 Mr. Pittsburgh, reason being I dont want to dabble in small shows forever. Now that I've got my first show under my belt I've dedicated my life to bodybuilding. My goal over the next 15 months is to add as much muscle as I can while staying under 12% bodyfat. Then January/February 2017 the prep will begin.

Congrats on your win. That explains why your name sounds so familiar, I attend that show every year. You probably know my trainer Chris then who won the overall this year.

Blondie Weapon X
10-09-15, 7:15 pm
These babies just came in the mail yesterday...will be testing em out on arms later this morning...

http://i1301.photobucket.com/albums/ag107/totalcirillo/20151006_070938_zpsyzkm58co.jpg

Most definitely 2 of my favorite products!

PA Kodiak
10-09-15, 8:05 pm
They are awesome together...I can't help but wonder what they'd be like stacked with Animal Pump. The Orange Juiced flavor is the best tasting amino product I've ever tried.

PA Kodiak
10-10-15, 5:42 am
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)

PA Kodiak
10-10-15, 9:33 pm
Cheat day...1/2 lb burger, baked potato, and Sweet Frog. Fuck I dont even want to look at the scale tomorrow. But as Huh says, #fuckitgivemetype2

PA Kodiak
10-11-15, 10:58 pm
Woke up at 211 lbs. I can live with that. No big deal. Should be back down around 206 by the end of the week. Took a 15 mile drive down the highway to go train with my brother this morning at his gym. He hit chest and tri's while I did back, bi's, and forearms.

BODYPART: BACK, BI'S, FOREARMS

BENT OVER DB ROWS
(5 sets of 15-30)

ROPE PULLOVERS
(4 sets of 20)

HAMMER STRENGTH PULLDOWN
(4 sets of 12-20)*
*Got some help with some forced reps on the last 5-7 reps of each set. Real intense, grueling sets here...truly going beyond failure.

LAT PULLDOWN
(4 sets of 12-20)

T BAR ROWS
(5 sets of 20)


ONE ARM DB PREACHER CURLS
(3 sets of 12-20)

EZ BAR SPIDER CURLS
SUPERSET W/
BENT OVER DRAG CURLS
(3 supersets of 10-20)

CONCENTRATION CURLS
(3 sets of 15)


REVERSE GRIP CABLE CURLS
(5 sets of 20-40)

SEATED WRIST CURLS
(3 sets of 15-20)

BEHIND THE BACK WRIST CURLS
(3 sets of 20-25)

Cardio: Treadmill, 60 Min, Fasted
Pre/Intraworkout: Animal Rage XL, Animal Juiced Aminos, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Playlist: System of a Down, Korn, Limp Bizkit (Not quite my normal music selection...feeling nostalgic as fuck lately. Man I miss the late 90's...bout to bust my JNCO jeans out from the back of the closet!)

deanna7272
10-12-15, 8:53 am
I usually stack the OG Rage with Pump, but with the new rage XL, I usually use one shot with Pump.. If I don't have Pump, I will use a double shot of XL... I sip the aminos throughout the day, it helps keep hunger at bay and just adds a dose of goods to my diet... Always a plus!!

PA Kodiak
10-12-15, 10:00 pm
I'm working a different shift at work this week filling in for someone on day shift so I spent some time last night figuring out a training schedule and rearranging my meals for the week. I'll be doing cardio in the morning and weight training in the evening so I may have an opportunity to train with some friends I dont normally see. I should be back to my regular schedule next week.

I woke up this morning with a fire under my ass. On the way to do cardio I did a quick Periscope about taking risks in life and not settling for normacly. Look me up...PA Kodiak.

BODYPART: LEGS

SQUAT
135x15
225x10
315x5
315x6
355x3

HACK SQUAT
(5 sets of 6-15)

LEG EXTENSIONS
(6 sets of 12-20)

SUMO DEADS
(4 sets of 6-12)

LYING LEG CURLS
(3 sets of 20)

Cardio: Treadmill, 60 Min, Fasted
Preworkout: Athletic Edge Steel Edge, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos
Playlist: Pantera, DMX, Disturbed

PA Kodiak
10-15-15, 7:22 am
BODYPART: ARMS

DB Curls
superset w/
Rope Pressdowns
(4 sets of 20-40)

BB Curls
superset w/
Incline Skulls
(4 sets of 12-20)

V Bar Pressdowns
superset w/
Cable Curls
(4 sets of 8-20)

One Arm DB Preacher Curls
(4 sets of 8-20)

Dips
(4 sets of 8-20)

Behind the Back Wrist Curls
(5 sets of 20-25)

Wrist Roller
(2 sets)

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-16-15, 10:13 am
BODYPART: CHEST

Mid Height Cable Crossovers
(5 sets of 20-50)

Incline Bench
(4 sets of 6-12)

Low Cable Crossovers
(4 sets of 15-20)

Flat DB Bench
(3 sets of 8-12)

Pec Dek
(4 sets of 15-20)

Incline Guillotine Smith Bench
(5 sets of 8-20)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-16-15, 7:24 pm
BODYPART: BACK

Assisted Chins
(6 sets of 8-20)

T Bar Rows
(4 sets of 12-20)

Lat Pulldown
(3 sets of 12-20)

Hammer Strength Row
(4 sets of 10-15)

Close Grip Pulldown
(4 sets of 10-15)

DB Rows
(6 sets of 8-20)

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-17-15, 5:31 am
Finally a good session. My last two workouts were a bit on the less than stellar side. I found out today that it was probably because I havent been getting enough rest this week due to my tempoararily altered work schedule. I left work this afternoon and was driving straight to the gym and found myself nodding off at the wheel. I made the call to stop at home first and get a good 90 minute nap in. Woke up feeling refreshed, washed down some pycnogenol caps with my Animal Rage and hit the gym.

BODYPART: DELTS & TRI'S

DB Laterals
(6 sets of 20-40)

Reverse Pec Dek
superset w/
Behind the Back Cable Laterals
(4 sets each of 20)

Bent Over DB Laterals
(4 sets of 20)
superset w/
Band Laterals
(4 sets of 40-50)

Standing Military Press on Smith Machine*
(5 sets of 8-10)

*Once again I'm stealing stuff from Cisternino...in this exercise I set the stops on the Smith right at the starting position of the movement. I press the weight up, bring it back down, set it on the rests, and completely let it go for 1 second before pressing it up again. This takes away any bouncing or momentum. There's a link to the video he does them in below...

Straight Bar Pushdowns
(4 sets of 20-30)
superset w/
DB Skulls
(4 sets of 12-15)

Incline Straight Bar Skulls
(4 sets of 12-15)
superset w/
Weighted Bench Dip Dropsets
(4 triple dropsets)

Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine
Intraworkout: Animal Juiced Aminos

Damn good workout, damn good pump. Another one in the books.

Guy Cisternino Drop and Go Shoulder Press (Skip to 3:00)
http://m.youtube.com/watch?v=VlD3UOXtCDI

PA Kodiak
10-18-15, 1:08 pm
Yesterday was my day off/cheat meal day. Put a few hours in at the office, passed on the free Dunkin Donuts that was offered to me, ate clean all day, and then killed some Burgatory. Got a bison burger on a pretzel bun with bacon and cheddar and then a Fluffer Nutter Butter shake to finish it off. Possibly the 2nd best thing I ever put in my mouth.

Also picked this up this morning on my way to do cardio...gonna give it a try at some point today and if it tastes decent I'll start to include it in my diet regularly.

http://rs1301.pbsrc.com/albums/ag107/totalcirillo/20151018_130917-1_zpsviabn3ey_edit_1445692206372_zpskiixwrx1.jpg?w =480&h=480&fit=clip

PA Kodiak
10-19-15, 6:30 am
So here's what I can say about liver. If you use enough onions, steak sauce, and jasmine rice it will cover up the taste. I forced about 6 oz down and couldn'tbring myself to finish the rest. I imagine canned dog food probably has a simar taste. I'll be sticking to my Universal Uni-Liver tabs.

PA Kodiak
10-19-15, 7:51 am
BODYPART: BACK & BI'S

Seated Cable Rows
(2 sets of 40-50, 3 sets of 15-30)

T Bar Rows
(5 sets of 12-20)

Lat Pulldown
(2 sets of 20, 3 sets of 12-15)*
*Utilizing forced reps at the end of the last three sets.

Arnold Style BB Rows*
(4 sets of 12-15)
*Doing these standing on a bench and keeping the upper body parallel to the floor.

Dual Pulley Pulldowns
(2 sets of 20, 3 sets of 10-15)

Standing DB Curls
(4 sets of 12-15)

Spider DB Curls
(4 sets of 20-30)

EZ Bar Preacher Curls
(4 sets of 8-12)

Reverse Grip BB Curls w/ Fat Gripz
(2 sets of 20-25, 2 sets of 8-12)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

deanna7272
10-19-15, 7:52 am
So here's what I can say about liver. If you use enough onions, steak sauce, and jasmine rice it will cover up the taste. I forced about 6 oz down and couldn'tbring myself to finish the rest. I imagine canned dog food probably has a simar taste. I'll be sticking to my Universal Uni-Liver tabs.

I would feel the same way... Uni-Liver all the way!!! I used to work at a meat packing plant/grocery store and we sold fresh liver.... NOT A CHANCE.... Still turns my stomach thinking about it....lol

PA Kodiak
10-19-15, 8:02 am
I can say I gave it an honest chance. I really wanted to like it. But it's not even worth the amount of steak sauce I would have to use! I do love my Uni-Liver though. Probably my favorite Universal product along with the Sterol Complex.

PA Kodiak
10-19-15, 11:04 am
My legs sessions are usually quad dominant with a little ham work at the end and rarely ever any calf training. So I tried something different today. In return I got a great pump in my hams and calves that I do not normally experience. I remembered to take my pickle juice so cramps were not an issue.

BODYPART: LEGS

Leg Extensions
(5 slow and controlled sets of 20-25)

Squats
(2 warm up sets, 2 working sets)
135x10
135x15
225x10
275x10
315x8

Stiff Leg Dead Lift
(1 warm up set, 4 working sets)
90x20
135x15
185x15
225x10
275x6

Hack Squat
(5 sets of 6-12)

Seated Calf Raise
(4 sets of 20)

Standing Smith Machine Calf Raise
(4 sets of 20)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: AE Steel Edge, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-20-15, 5:37 pm
For arms today I did Roman Fritz's arm workout in the video below. All I can say is wow what a pump. Probably the most intense arm day I've had in a long time.

https://m.youtube.com/watch?v=SpY5bYQp2iw

BODYPART: ARMS

Rope Pressdowns
superset with
Cable Curls
(4 sets of 30 using rest-pause)

Straight Bar Preacher Curls
superset with
Dip Machine
(4 sets of 20 using rest-pause)

Seated Overhead DB Extension
superset with
DB Curls
(4 sets of 20)

Hammer Curls
superset with
Dips
(4 sets of 15 using rest-pause when needed)

Wide Grip Reverse Drag Curls*
superset with
Wide Grip Reverse Curls*
(3 sets of 15-20 each)
*Ok so these weren't in the video but I wanted to try it out. Good superset.

Reverse Wrist Curls with Straight Bar
(4 sets of 20)

Wrist Curls with Straight Bar
(4 sets of 20)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.

PA Kodiak
10-22-15, 10:35 am
BODYPART: CHEST

Incline DB Bench
(3 sets of 20-30)

Guillotine Incline Smith Bench
(4 sets of 15-20)

Low Cable Crossovers
(4 sets of 15-20)

Hammer Strength Chest Press
(4 sets of 15-20)

Medium Height Cable Crossovers
(4 sets of 15-20)

DB Pullovers
(4 sets of 15-20)



Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.

Ran out of Juiced Aminos this week and Im really missin 'em. I've got another jug on the way so hopefully they arrive today. Im also scraping the bottom of my jug of protein so Im planning to make a trip out to TGB Supplements this weekend to hopefully pick up some Universal Iso Whey and Uni-Liver. Trevor, who owns TGB is a friend of a friend of mine and I always try to support local businesses when possible. TGB also has great prices and carries lots of Universal products.
Check them out: http://www.tgbsupplements.com

Mods please forgive me if plugs for online supp stores are not allowed.

PA Kodiak
10-22-15, 2:36 pm
Got the unfortunate news today that my trainer is leaving my gym. I just happened to sign an 18 month contract with the place a few weeks ago. Good news is he assured me we would continue to work together throughout my long offseason and into my contest prep come January 2017. My Juiced Aminos also came in the mail yesterday.

BODYPART: BACK & FOREARMS

Assisted Chins
(5 sets of 15-25)

T-Bar Rows
superset with
Lat Pulldown
(3 supersets of 15-20, 1 double dropset)

BB Rows
superset with
Hammer Strength High Row*
(4 supersets of 12-20)
*Utilizing forced reps on last set.

DB Rows
superset with
Close Grip Pulldown
(3 supersets of 10-20)

Wide Grip Cable Pullovers
(3 sets of 15-20)

Reverse Grip Cable Curls
(3 sets of 20)

Hammer Strength Grip Machine
(3 sets of 20)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-24-15, 6:16 am
There was a weird vibe at the gym today with my trainer being gone. Chris had helped a lot of people achieve great things while he was there and I feel he was responsible for making our gym different from all the other Anytime's. Our gym has powerlifters, bodybuilders, figure, physique, and bikini competitors, many of which were/are his clients. I really hope this place doesnt become another candy assed commercial gym. Time will tell if those of us who are there to work will be able to keep that atmosphere alive.

Bodypart: Shoulders & Tri's

Rope Pressdown
superset with
DB Laterals
(4 supersets of 20-40, 1 triple dropset)

Behind the Back Cable Laterals
superset with
Unilateral DB Skulls
(3 supersets of 20)

Incline Straight Bar Tricep Extensions
superset with
Upright Rows
(4 supersets 15-20)

Reverse Pec Dek
(4 sets of 20)

One Arm Cable Tricep Extensions to the Side
(3 sets of 20-30)

Seated Military DB Press
(4 sets of 6-12)

Dips
(4 sets of 8-15)

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

Money's tight...gonna have to save that trip to TGB for another time.

PA Kodiak
10-25-15, 8:32 pm
BODYPART: BACK, BI'S, & FOREARMS

Lat Pulldown
(3 sets of 20-30)

Assisted Chins
(5 sets of 15-30)

Hammer Strength High Row *
superset with
Spider DB Rows
(4 sets of 15-20)
*Triple dropset on last set of High Rows with forced reps on each weight.

3 Motion Bent Over Cable Rows*
(3 sets of 30)
*Same concept as 3 Motion Low Row but on cables instead. 1 set = 10 reps focusing on stretching, 10 partial "pump" reps, 10 reps focusing on squeezing/contracting, all for a total of 30 reps.

Straight Arm Pullovers
(3 sets of 20)

Preacher DB Curls
(4 sets of 15-20)

Hammer Curls
superset with
Behind the Back Wrist Curls
(3 sets of 20)

Reverse Cable Curls
(4 sets of 20-30)

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-26-15, 1:12 pm
http://i1301.photobucket.com/albums/ag107/totalcirillo/20151024_090704_zpsawvrczp2.jpg
Eating on the go. I've become accustomed to eating cold chicken and sweet potatoes since my contest prep. Its a habit I continue to practice in my offseason.

BODYPART: LEGS

I started with calves today. I know a lit of people would question this. I just wanted to do some experimenting as I would like to bring them up and my quads are already a strong point. As it turned out, I really liked it. Dont ask me why but squatting took less warming up and felt a lot more comfortable. Also had no effect on my strength so I may continue to do this. When I save calves for the end a lot of times I will skip them.

Leg Extensions
(3 warm up sets)

Standing Calf Raise
(5 sets of 20)

Squat
135x12
225x12
275x10
315x10
355x5

Hack Squat
(5 sets of 8-15)

Leg Extensions
(4 sets of 20-30, 1 double dropset)

Lying Leg Curls
(3 sets of 15-20)

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-27-15, 10:44 am
So I discovered this morning that pickle juice does not only prevent ham cramps on leg day but it also prevents shin splints when taken before cardio. Guess I better stock up on the Klaussners.

Killed arms today with my partner Brandon. Supersetting bis and tris and throwing a few tweaks in here and there I picked up from Charles Glass.


BODYPART: ARMS

Rope Pressdown
superset with
Preacher Curl Machine*
(5 supersets of 20-30)
*Im keeping the wrists bent back here the entire time to keep the focus on the bicep.

Skulls*
superset with
Hammer Curls
(3 supersets of 15-20, 2 superset of 8-10)
*Wrists facing out with pinky fingers lower than pointer finger. If done correctly you should only be able to do 2/3 of the regular range of motion but it will really pump out the lower triceps.

Incline DB Curls
superset with
Dips
(4 sets of 8-20)

Behind the Back Wrist Curls
(6 sets of 15-25)

Reverse Grip Cable Curls
(4 sets of 20)

What a freaking pump.

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-28-15, 5:47 pm
BODYPART: CHEST

Flat DB Flyes
4 sets of 20-30

Incline DB Bench
4 sets of 15-20
1 set of 8

Cable Crossovers
1 set of 40
3 sets of 12-20
1 dropset

Bench Press
3 sets of 6-10
3 sets of 15-20

DB Pullovers
superset with
Low Cable Crossovers
4 supersets of 12-20

Crunch Machine
6 sets of 20-30


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-29-15, 5:39 pm
BODYPART: BACK

Assisted Chins
(4 sets of 12-25)

Hammer Strength Row
(5 sets of 20)

Lat Pulldown
(4 sets of 15-20)

Seated Narrow Grip High Row
(4 sets of 20-25)

Wide Grip Pullovers
(3 sets of 15-20)

Assisted Chins
(8 sets of 12-20)


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
10-30-15, 10:48 am
As of late I really enjoy supersetting delts with tris. They are both "push/press" muscles and when paired together make for one hell of a pump.

BODYPART: DELTS & TRI'S

DB Laterals
superset with
Cable Tricep Extensions to the Side
5 supersets of 20-30

Behind the Back Cable Laterals
superset with
Incline Skulls
4 supersets of 12-20

Tricep Pressdowns
superset with
Bent Over DB Laterals
3 supersets of 15-20, 1 dropset

Alternating DB Skulls
4 sets of 10-12

Seated Military DB Press
4 sets of 8-12

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
11-01-15, 7:00 am
Slept in and got some much needed rest (8 hours as opposed to my usual 5-6), had a massive amish donut, laid around watching horror flicks (V/H/S/3 and The Fourth Kind), prepped some meals, and killed a burger with fries from my favorite burger joint later in the evening.
http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/FB_IMG_1446379213343_zpsahenaiul_edit_144637932399 7_zpsefy2fq53.jpg

PA Kodiak
11-01-15, 6:15 pm
Made a trip to Pittsburgh this weekend to train legs with my friend and trainer Chris Didomenico. Chris is the 2015 Junior USA Champion and also holds the 2015 title of Mr. Pittsburgh.

For each exercise we did 1-2 warm up sets followed by 3 working sets.

BODYPART: LEGS

Lying Leg Curls
4 sets of 15-25

Hammer Strength Seated Ham Curl
4 sets of 15-20

Walking BB Lunges
4 sets

Squats
135 x 12
225 x 12
315 x 10
365 x 6
365 x 7
365 x 8

Leg Extensions
4 sets of 20

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine, Pickle Juice.
Intraworkout: Powerade Zero

PA Kodiak
11-02-15, 5:37 pm
My training has been getting a little stale as if late. I've been training high volume for the best part of this year now so Im well past due to throw something new at my body to keep it guessing. For these next few months I'm going to stick to a similar formula that we used yesterday for legs.

Basic template is as follows:

Exercise 1 (Isolation/Machine)
1 warm up
3 sets of 8-20

Exercise 2 (Isolation/Machine)
1 warm up
3 sets of 8-15

Exercise 3 (Compound or Isolation)
1 warm up
3 sets of 8-15

Exercise 4 (Compound)
1 warm up
4 sets of 6-10

Exercise 5 (Isolation/Machine)
1 warm up
4 sets of 15-20

Time bust out the lifting chalk and nose torque. Hardcore winter training is ahead.

PA Kodiak
11-03-15, 6:23 am
First day using the new formula went well. I definately needed the change of pace. Hit the weights with a renewed vigor, going hard, fast, and heavy.

BODYPART: BACK

Hammer Strength High Row
1 set of 30
3 sets of 12-15

DB Rows
1 warm up
3 sets of 8-15

Lat Pulldowns
1 warm up
4 sets of 8-15

BB Rows
1 warm up
4 sets of 6-12

Narrow Grip Cable Rows
1 warm up
3 sets of 15-20

BB Back Extensions
4 sets of 20

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Cellucor C4, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
11-03-15, 5:31 pm
BODYPART: ARMS

Seated Overhead Cable Extensions w/ Straight Bar
4 x 10-20

Skulls
4 x 8-15

Bench Dips
2 x 20
2 double dropsets

Unilateral Cable Tricep Extensions to the Side
4 x 12-20

Cable Preacher Curls
4 x 8-20

DB Curls
4 x 8-15

BB Curls
4 x 6-12

DB Hammer Curls
4 x 12-20

Behind the Back Wrist Curls
6 x 10-25

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos

PA Kodiak
11-05-15, 7:22 am
A rather lackluster chest day. Stuggled to get a pump, energy was low, strength was off....I can't complain though, all my other workouts as of late have been barnburners.

BODYPART: CHEST

DB Pullovers
4 sets of 12-15

Cable Crossovers
4 sets of 12-15

Incline Bench
4 sets of 5-10

Decline Smith Bench
4 sets of 8-15

Pec Dek
4 sets of 12-20

Cardio: Treadmill, 40 Min, Fasted
Preworkout: Cellucor C4, Pycnogenol, Grape Seed Extract, Creatine, Taurine.


Tomorrow I go old school and return to my old gym back home to train back with a friend.

PA Kodiak
11-05-15, 8:20 pm
This little nugget of joy came in the mail today...

http://i1301.photobucket.com/albums/ag107/totalcirillo/20151105_201546-1_zpsxvspgcmn_edit_1446772649869_zpsqudwdkfg.jpg

PA Kodiak
11-06-15, 5:41 pm
This evening I returned home to my old gym to train back. It was just as I remembered it being...dirty, rusty, dimmly lit. This place seriously looks like something youd see in an Animal ad.

BODYPART: BACK

Lat Pulldown
4 sets of 12-20

T Bar Row Machine
4 sets of 8-15

Cable Rows
4 sets of 12-15

Rope Pullovers
4 sets of 12-15

BB Rows
4 sets of 5-12

Narrow Grip Pulldowns
4 sets of 15-20


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Cellucor NO3, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Intraworkout: Water
Postworkout: Optimum Whey Protein, Karbolyn.

PA Kodiak
11-08-15, 7:51 am
Strayed from the plan and did some supersetting today.

BODYPART: SHOULDERS & TRI'S

DB Laterals
superset with
Rope Pressdowns
4 supersets of 10-20

Straight Bar Incline Skulls
superset with
Upright Rows
4 supersets of 12-15

Behind the Back Cable Laterals
superset with
Cable Tricep Extensions to the Side
4 supersets of 12-15

Dips
5 sets of 8-12

Hammer Strength Shoulder Press
5 sets of 6-12


Cardio: Treadmill, 45 Min, Fasted
Preworkout: Cellucor C4, Pycnogenol, Creatine, Taurine
Intraworkout: Water
Postworkout: Animal Whey, Karbolyn

PA Kodiak
11-08-15, 10:29 am
Im on vacation all this week to do some archery hunting with my brother. This is always a hard week for me to stick to my normal diet and training schedule. I cant quite carry 3-4 tupperware containers out in the woods with me and hiking hills and climbing trees all day is leaves me with little energy to train efficiently.

I originally planned last year that this year I would take off from the gym completely for the week but I just cant bring myself to do that. I'll be going on a mostly red meat diet the next few days as Ill be up in a tree eating cold sirloin burgers out of plastic sandwich baggies.

BODYPART: LEGS

Hammer Strength Kneeling Leg Curl
4 sets of 8-15

Lying Leg Curl
4 sets of 10-15

Walking BB Lunges
3 sets

Squat
2 warm up sets
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Last week I was squatting 365 for sets of 6-8 with some assistance on the last few reps. This week my goal was to squat 315 for 5 sets with no help, which I did.

Linear Hack Press Machine
3 sets of 8-15

Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine, Pickle Juice.
Intraworkout: Water
Postworkout: Animal Whey, Vitargo

Man I love burping up the taste of pickles and soy sauce after my workouts.

PA Kodiak
11-09-15, 8:46 pm
Finally a killer chest workout. Trained with a friend and fellow competitor, totally focused, intense, screaming, yelling, and grunting, pushing each past the point of failure, zero shoulder pain, just one sick chest pump. Thought I was gonna need assistance getting my clothes changed afterwards.

BODYPART: CHEST

Incline DB Press
2 warm up sets
60's x 15
70's x 15
80's x 14
90's x 10
100's x 5

Decline Smith Bench
3 sets of 8-15

Hammer Strength Chest Press
2 sets of 15, 1 double dropset

DB Flyes
3 sets of 12-15

Cable Crossovers
4 sets of 10-15

Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-11-15, 5:04 pm
Another trip to the Burgh to train arms with Team BLAC.

I'm cutting my volume back for the next month, dropping my 2nd back day, and giving my body aome time to recooperate after all the hell I've put it through over the past year. The reason I waited 10 weeks after my contest to do this is to take full advantage of the post contest rebound gains. Dorian Yates was an advocate of continuing to train at full intensity for 8-12 weeks after a show, stating he did more growing in that short period of time than he did throughout the rest of the entire offseason. So for the next 4-6 weeks, the volume will be cut back slightly and then mid december, official offseason training begins.

BODYPART: ARMS

Cable Curls
5 sets of 10-15

Preacher Curls
5 sets of 20

Preacher Curl Machine
5 sets of 10-15 w/ forced reps at the end of each set

Kneeling Rope Pressdowns
5 sets of 20-30

Seated Overhead Cable Extensions w/ Rope
5 sets of 15-20

Hammer Strength Dip Machine
2 sets of 20, 3 sets of 6-10

Unilateral Overhead DB Extensions
5 sets of 3-8 (Yes, 3 to 8 reps)

Kneeling Rope Pressdowns
3 sets of 20-30

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Karbolyn

PA Kodiak
11-13-15, 7:00 am
Training with the crew in the Burgh again.

BODYPART: BACK

Lat Pulldown
5 sets of 15-30

T Bar Rows
4 sets of 6-10, 1 set of 3

DB Rows
5 sets of 10-12

Hammer Strength T Bar Row Machine
4 sets of 10-12

Close Grip Pulldowns
4 sets of 15-20

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Species Nitrolyze, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

C.Coronato
11-13-15, 9:21 am
This little nugget of joy came in the mail today...

http://i1301.photobucket.com/albums/ag107/totalcirillo/20151105_201546-1_zpsxvspgcmn_edit_1446772649869_zpsqudwdkfg.jpg

Ahhh how good is it?? I actually havent tried it yet

PA Kodiak
11-13-15, 7:25 pm
Ahhh how good is it?? I actually havent tried it yet

It's good stuff my friend. Definately a nice change up from the usual chocolate and vanilla flavors. Hope to get my hands on some of the birthday cake flavor next time.

PA Kodiak
11-14-15, 1:13 pm
BODYPART: SHOULDERS

Seated DB Laterals
5 sets of 25-30

Standing Rear Delt Cable Flyes
5 sets of 15

Behind the Back Cable Laterals
4 sets of 15-20

Reverse Pec Dek
4 sets of 15-20

Upright Rows
4 sets of 8-15

Stop and Go Smith Machine Military Press
5 sets of 6-12

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Karbolyn

PA Kodiak
11-16-15, 10:54 am
BODYPART: LEGS

Leg Extensions
4 sets of 20-30

Hack Squat
2 sets of 15
3 sets of 8-12

Walking BB Lunges
2 sets

Squats
135x10
225x10
275x10

Leg Extensions
3 sets of 20-30

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Species Nitrolyze, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-18-15, 7:34 am
BODYPART: ARMS

Seated Overhead Rope Extensions*
2 warm up sets
4 sets of 15-20
*Gripping the rope at the base.

Dips
4 sets of 10-20

Kneeling Rope Pressdowns*
4 sets of 15-20
*Gripping the rope at the very top.

Incline Straight Bar Skulls
4 sets of 12-15

Unilateral Tricep Cable Extensions
4 sets of 20

DB Curls
4 sets of 12-15

Preacher Curls
4 sets of 12-15

Preacher Curl Machine
3 sets of 15-20
1 triple dropset

Reverse Cable Curls
4 sets of 20-30

Behind the Back Wrist Curls
4 sets of 15-20

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Pycnogenol, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Karbolyn

PA Kodiak
11-18-15, 5:53 pm
What a pump today. You can't put a price on that feeling.

Ive gotten several comments this week from people noticing I'm beginning to fill back out again (in a good way). That's cool they noticed because I can't. Hopefully I can get around to taking some progress pictures sometime soon.

BODYPART: CHEST

Bench
2 sets of 20-30
4 sets of 6-10
1 set of 20

Incline DB Flyes
4 sets of 15-20

Decline Hammer Strength Chest Press
4 sets of 15-20

Med-Height Cable Crossovers
4 sets of 15-20

Incline Guillotine Smith Bench
5 sets of 15

Assisted Dips
4 sets of 12-15

As you can tell my "template" that I spoke of a few weeks ago has gone out the window. I feel like higher rep ranges just work better for my upper body.

Also did some ab work which included decline sit ups and planks.

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-20-15, 8:12 pm
The original plan was to cut my training back to 5 days a week. Can't seem to tear myself away from the gym so I went in on my off day to do calves and forearms. Went really well and I'll probably continue doing this for a while.

BODYPART: CALVES & FOREARMS

Calf Raises on Hack Squat*
5 sets of 20
*Extreme 30 second calf stretch before and after each set

Flat Footed Calf Raises on Smith Machine
5 sets of 12-20

Calf Raises on Leg Press
3 sets of 15-20

Behind the Back Wrist Curls
2 sets of 20
3 sets of 12-15

Rope Hammer Curls
4 sets of 20

Seated Reverse Wrist Curls
4 sets of 12-15

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-21-15, 11:25 am
Been having some really good workouts this week. My size and strength have rebounded well over the past 10 weeks. Since the show I've gained 27 lbs and I'm still fairly lean. The upcoming offseason looks to be very promising.

BODYPART: SHOULDERS

Seated Lateral Raise Machine
4 sets of 20

Reverse Pec Dek
4 sets of 15-20

DB Laterals
3 sets of 15-20 (seated)
2 sets of 15 (standing)

Standing Rear Delt Cable Flyes
4 sets of 15-20

Behind the Back Cable Laterals
4 sets of 15-20

Seated DB Military Press
4 sets of 8-10

DB Shrugs
3 sets of 20

BB Shrugs
4 sets of 8-15

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-23-15, 3:02 pm
BODYPART: LEGS

Seated Leg Curls
5 sets of 20

Smith Machine Calf Raise
3 sets of 15

BB Lunges
4 sets

Squats
2 warm up sets of 135 x 10
225 x 10
335 x 6
355 x 3

Hack Squats
4 sets of 15

Leg Extensions
4 sets of 15

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine, Pickle Juice, Soy Sauce.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-25-15, 6:00 am
BODYPART: ARMS

Standing Overhead Rope Extensions
2 sets of 20
4 sets of 12-15

Weighted Bench Dips
4 double dropsets

Close Grip Bench
4 sets of 10-12

Kneeling Straight Bar Pressdowns
4 sets of 12-15

Alternating DB Skulls
4 sets of 8-12

EZ Bar Spider Curls
5 sets of 15*
*On the last set, a 5 second squeeze on each rep

DB Hammer Curls
4 sets of 8-12

Reverse Grip Cable Curls
4 sets of 20-25

Unilateral DB Preacher Curls
3 sets of 10

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-26-15, 11:00 am
BODYPART: CHEST

Cable Crossovers
2 sets of 30

Bench
5 sets of 6-10

Medium Height Cable Crossovers*
5 sets of 20
*Focusing on an extreme stretch and 3 second squeeze. These really blew my chest up.

Incline DB Bench
4 sets of 10-15

Low Cable Crossovers
4 sets of 12-15

Hammer Strength Chest Press*
4 sets of 20
*Less focus on stretching here but more focus on a constant tension.

DB Pullovers
3 sets of 8-15

Cardio: Treadmill, 45 Min, Fasted
Preworkout: AllmaxRazor8, Controlled Labs White Pipes, Cellucor NO3, Creatine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-26-15, 5:06 pm
Inspirational quote of the day: "Just remember this...gravy is a beverage."


BODYPART: BACK

Lat Pulldown
2 warm up sets of 15
4 sets of 10-15*
*Utilizing forced reps at the end of each set

Deadlift
2 warm up sets
225x12
315x5
315x8
I only got 5 on my first set of 315. Then some friends of mine got behind me on my next set and I grinded out 8 reps with good form.

Assisted Close Grip Chins
2 sets of 15
3 sets of 8-10

Hammer Strength High Row
4 sets of 10-12

Narrow Grip Cable Rows
4 sets of 20

Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Water
Postworkout: Animal Whey, Vitargo

PA Kodiak
11-27-15, 3:11 pm
Decided to really hammer the medials today.

BODYPART: SHOULDERS

Seated DB Laterals
4 sets of 20

Reverse Pec Dek
4 sets of 20*
*with forced reps at the end of each set

Cable Laterals
3 sets of 20

Laterals Using 25 lb Plates
3 sets of 15-20

Seated Laterals Using Chains
3 sets of 20

Seated Smith Military Press
5 sets of 10

Cardio: Treadmill, 50 Min, Fasted
Preworkout: Allmax Razor8, Controlled Labs White Pipes, Cellucor NO3, Creatine.
Intraworkout: Water
Postworkout: Muscletech Phase8, Vitargo

PA Kodiak
11-29-15, 7:44 pm
Very uninspiring gathering of people at the gym today. Thats your typical Sunday crowd though. Theres one guy doin dumbell curls while gazing at the tv, theres somebody walking around talking on their cellphone, another guys sitting on the leg press while playing with his phone and most likely posting to social media how hes going "beast mode" and making "gainz." Meanwhile I was that motherfucker lifting heavy ass weight, grunting, yelling, and soaked in sweat.

On a positive note, more Animal Rage and Juiced Animos were in the mailbox yesterday.

BODYPART: LEGS

Leg Extensions
4 sets of 20-25

BB Lunges
4 sets

Hack Squat
4 sets of 8-12

Squat
5 sets of 8-12

Seated Ham Curls
5 sets of 20

Leg Extensions
2 sets of 20
1 triple dropset

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Vitargo

PA Kodiak
12-01-15, 7:35 am
BODYPART: ARMS

Flex Lewis 100 Rep Tricep Giant Set*
3 giant sets of 100
I've explained this exercise previously in my log. This is basically a giant set of 5 exercises, each performed for 20 reps with no rest in between, totaling 100 reps.
http://youtu.be/hQNJwC_QfJY

Close Grip "Pushups" On Racked Barbell
5 sets of 20

Dip Machine
5 sets of 15-20

Ez Bar Curls
4 sets of 12-15

"Stretching" Incline DB Curls
4 sets of 12-15

One Arm DB Preacher Curls
3 sets of 12-15

Seated Wrist Curls
3 sets of 20

Reverse Grip Cable Curls
5 sets of 50

Cardio: Treadmill, 45 Min, Fasted
Preworkout: Animal Rage XL, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

PA Kodiak
12-02-15, 12:20 pm
Trained with a friend today I dont train with all that often. He competes as well. We started with cable rows, doing 4 sets of 20, focusing on stretching, squeezing, and just engorging the back with blood. Then we moved onto deadlifts. I hit a new PR of 405 for 1, dropped the weight to 225 for 30 reps, and by then I was pretty well shot (as expected).


BODYPART: BACK

Cable Rows
4 sets of 20

Deadlift
225 x 12
275 x 10
315 x 8
405 x 1
225 x 30

Hammer Strength High Row
4 sets of 15
Extremely slow controlled reps here with a deep stretch at the top and a 2 second squeeze at the bottom.

Bent Over DB Rows
4 sets of 8-15

Lat Pulldown
4 sets of 12-15

T Bar Rows
3 sets of 15
1 double dropset

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Controlled Labs White Pipes, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

PA Kodiak
12-06-15, 7:57 am
BODYPART: CALVES & FOREARMS

Hack Squat Calf Raises
3 sets of 15-20
4 sets of 10-12
Deep 30 second stretch inbetween sets.

Smith Machine Calf Raises
5 sets of 12-15

Behind the Back Wrist Curls
5 sets of 15-20

Seated Wrist Curls
5 sets of 15-20

Hammer Curls
3 sets of 12-15

Standing Overhead Rope Hammer Curls
3 sets of 15

Rope Hammer Curls
3 sets of 20-30


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Creatine.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

PA Kodiak
12-06-15, 8:07 am
BODYPART: DELTS & TRI'S

Behind the Back Cable Laterals
superset with
Over the Shoulder Cable Tricep Extensions
(5 supersets of 15-20 each)

Standing Rear Delt Cable Flyes
superset with
Dips
(4 supersets of 12-20 each)

DB Laterals
superset with
Overhead Tricep Extensions w/ Straight Bar
(4 supersets of 15-20 each)

Seated DB Tricep Extension
superset with
Upright Rows
(4 supersets of 12-15 each)

Standing Military Press
4 sets of 6-10

Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

PA Kodiak
12-07-15, 6:17 am
Trained with the BLAC crew in Pittsburgh. The four of us hit the squats hard, banging heavy weights for high reps using rest-pause. Couldnt help but notice some other people in the gym stopping what they were doing just to watch us grind it out. By the end of it all my trainer was on his knees puking in a garbage can. Definately a memorable one.

BODYPART: LEGS

Lying Leg Curls
5 sets of 15-20

Standing Leg Curls
2 sets of 20
3 sets of 12-15

Walking BB Lunges
4 sets

Squats
135 x 15
225 x 15
315 x 10
405 x 5
315 x 9
265 x 15-20
265 x 15-20
225 x 20
I honestly dont know the exact reps. We were just squatting til the cows come home, utilizing rest-pause and forced reps. All that I clearly remember is the sweating, screaming, and puking that was involved.

Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

DirtMcGirt
12-07-15, 8:29 am
Sounds fucking fantastic


Trained with the BLAC crew in Pittsburgh. The four of us hit the squats hard, banging heavy weights for high reps using rest-pause. Couldnt help but notice some other people in the gym stopping what they were doing just to watch us grind it out. By the end of it all my trainer was on his knees puking in a garbage can. Definately a memorable one.

BODYPART: LEGS

Lying Leg Curls
5 sets of 15-20

Standing Leg Curls
2 sets of 20
3 sets of 12-15

Walking BB Lunges
4 sets

Squats
135 x 15
225 x 15
315 x 10
405 x 5
315 x 9
265 x 15-20
265 x 15-20
225 x 20
I honestly dont know the exact reps. We were just squatting til the cows come home, utilizing rest-pause and forced reps. All that I clearly remember is the sweating, screaming, and puking that was involved.

Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine, Pickle Juice.
Intraworkout: Animal Juiced Aminos
Postworkout: Muscletech Phase8 Protein, Vitargo

PA Kodiak
12-07-15, 10:58 am
Thanks for stopping in brother. It was one for the books, like the perfect leg day. I love training with my boys in Pittsburgh, we always push each other beyond belief.

PA Kodiak
12-08-15, 6:04 am
BODYPART: ARMS

Kneeling Rope Pressdowns
4 sets of 20
(Gripping rope at the top)

DB Skulls
3 sets of 15-20
1 double dropset

Overhead Cable Tricep Extensions w/ Straight Bar
5 sets of 20
(Utilizing forced reps on last 2 sets)

Assisted Dips
4 sets of 15-20

DB Curls
5 sets of 10-15

Preacher Curls
4 sets of 15-20

BB Curls w/ Fat Gripz
3 sets of 15-20
1 set of 8

Hammer Curls w/ Fat Gripz
3 sets of 15

Reverse Cable Curls
4 sets of 20

Cardio: Treadmill, 40 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Vitargo

PA Kodiak
12-09-15, 5:39 pm
BODYPART: CHEST & ABS

High Cable Crossovers
5 sets of 20

Incline DB Bench
5 sets of 6-12

Low Cable Crossovers
4 sets of 15-20

Bench
5 sets of 6-10

High Cable Crossovers
4 sets of 20

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage, Cellucor NO3, Creatine.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Vitargo

PA Kodiak
12-10-15, 8:22 am
BODYPART: CALVES & FOREARMS

Behind the Back Wrist Curls
superset with
Wrist Roller
(5 sets)

Seated Wrist Curls
(4 sets of 15-20)

Hammer Curls
(3 sets of 15-20)

Rope Hammer Curls
(3 sets of 20-30)

Reverse Grip Cable Curls
(3 sets of 15-20)

Calf Raises on Hack Squat
(7 sets of various rep ranges)
Deep 30 second stretch in between sets.

Smith Machine Calf Raises
(5 sets of 20)

Flat Footed Smith Machine Calf Raises
(5 sets of 10-15)

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Vitargo

PA Kodiak
12-11-15, 5:57 am
BODYPART: BACK

Close Grip Cable Rows
4 sets of 20

Lat Pulldown
4 sets of 20
Utilizing forced reps on last 2 sets.

Hammer Strength Row
4 sets of 15

BB Rows
4 sets of 8-12
1 double dropset

Hammer Strength High Row
4 sets of 15-20
Utilizing forced reps on last 2 sets

One Arm DB Rows
4 sets of 10-12

Cardio: Treadmill, 40 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Vitargo

PA Kodiak
12-11-15, 5:50 pm
BODYPART: SHOULDERS

DB Laterals
6 sets of 15-20

Seated DB Military Press
60's x 15
60's x 15
65's x 12
70's x 10
80's x 5
50's x 20

Hanging One Arm DB Laterals
3 sets of 15-25
I do these by using one arm to hang onto a machine or rack and use the other arm to perform the movement. Using a heavier weight, I kind of heave it up and do my best to hold and squeeze at the top for a second. I was training with a partner so he helped me get some forced reps in at the end of each set by pushing my arms up by the elbows.

Reverse Pec Dek
1 set of 100
4 sets of 15-20

Bent Over DB Laterals
3 sets of 15-20

DB Shrugs
5 sets of 15-20

Face Pulls
4 sets of 15

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, 1 Cup Oats

PA Kodiak
12-14-15, 5:51 pm
Brandon, one of my most consistent training partners, began prepping for his next show as of last week. He is currently 17 weeks out from the NANBF Natural Pittsburgh. He last competed at this same show in 2013 and took 2nd in his age group and 3rd in the tall division.

Brandon and I first started training together in in the winter of that year, six months or so after the contest so this will be my first time watching him go through the process. I'm very excited for him and can't wait to witness his transformation first hand. We are both beginning to crank the intensity up to new levels as he's working hard to shred up and I'm working on blowing up.

BODYPART: LEGS

Leg Extensions
4 sets of 20-30

Hack Squats
3 sets of 15-20
2 sets of 6-8
1 set of 20

Walking BB Lunges
4 sets

Leg Press
4 sets of 20

Squat
135 x 12
225 x 10
275 x 10
275 x 10
315 x 6

Leg Extensions
2 sets of 20
1 slow set of 12

Cardio: Treadmill, 40 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3, Taurine, Pickle Juice, Soy Sauce.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Allmax Carbion.

PA Kodiak
12-16-15, 6:31 am
BODYPART: CHEST

Incline Cable Flyes
4 sets of 30-40

Bench
2 sets of 10-12
3 sets of 6
1 quadruple dropset

Low Cable Crossovers
4 sets of 15-20

Hammer Strength Chest Press
3 sets of 15-20
1 set of 25-30 using rest-pause*
*This last set was unplanned. It was around 16 reps when I reached failure and ended the set. Just as I ended the set my partner said something to the effect of "the guy that beat you is still going." At that point, I took a deep breath and cranked out 7-10 more reps. I've been using that thought for fuel a lot lately.

Didomenico Crossovers
3 sets of 15-20
1 set of 50
Pretty sure I've explained these before. I've named these (as well as a few other exercises) after my friend and trainer Chris, who first showed them to me although others have probably done them before him. These are crossovers done with the pulley set at the highest position, and then while keeping the body as upright and straight as possible, pulling the handles straight down and to the front of your crotch. The movement should resemble a reverse lateral raise. The exercise is used to blow out the outer chest, making it look more rounded.

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Allmax Carbion

PA Kodiak
12-16-15, 5:41 pm
BODYPART: BACK

Assisted Chins
5 sets of 20-30

T Bar Rows
4 sets of 15-20

Neutral Grip Pulldowns
3 sets of 15-20 (w/ forced reps)
1 triple dropset

Hammer Strength Low Row
3 sets of 20
1 set of 15

BB Rows
4 sets of 10-15

Cable Rows
3 sets of 15-20

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-19-15, 5:43 am
BODYPART: ARMS

Reverse Grip Tricep Pressdowns
4 sets of 20-30

Alternating DB Skulls
4 sets of 12-15

Bent Over Cable Tricep Extensions w/ Straight Bar
4 sets of 15-20
1 triple dropset

Machine Dips
4 sets of 15-20

EZ Bar Curls
4 sets of 12-20

Concentration Curls
4 sets of 20

Reverse Grip Cable Curls
4 sets of 20

Hammer Curls
4 sets of 12-15

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-20-15, 2:10 pm
BODYPART: SHOULDERS

DB Laterals
1 set of 40
4 sets of 20-30

Lateral Raise Machine
4 sets of 20-25

Cable Laterals
4 sets of 20

Bent Over DB Laterals
4 sets of 15-20

Standing Rear Delt Cable Flyes
4 sets of 15-20

Upright Rows
3 sets of 15-20

Stop and Go Standing Military Press on Smith Machine
5 sets of 6-10

Hammer Strength Shoulder Press
3 sets of 15

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-21-15, 5:53 pm
Alright, time to grow. I'm up 38 lbs since the show, but now it's time to get freaky.

Starting this week I'm (slightly) increasing the cals and decreasing my training days from six to five days a week. This will leave me with two off days, on each of which I will have a cheat meal. Not an all day binge, but just one cheat meal such as a burger or wings. I'm steering clear of the donuts and other sugary crap for the most part. The extra day off will also allow me to get the proper rest I probably haven't been getting and ensure that I'm able to give 100% effort when training.

The calories will be increased via protein and fat rather than carbs. The protein content of all my chicken and beef meals is going up by 1-2 oz per meal and I'm also changing my 7th and final meal of the day from 1.5 cups of cottage cheese to six whole eggs. This will bump up my daily fat intake a significant amount.

I'm not making any changes to my carb intake at this time. Since carbs are used for energy rather than muscle building, I don't see a need to. If I feel like increasing them later, I will.

http://i1301.photobucket.com/albums/ag107/totalcirillo/20151221_071955_zpsb83hvflu.jpg

As for my new training split, it will be:
Monday- Legs
Tuesday- Arms
Wednesday- Chest
Thursday- Off/Cheat
Friday- Back
Saturday- Shoulders
Sunday- Off/Cheat

Currently Supplements:
Animal Pak
Animal Juiced Aminos
Universal Sterol Complex
Universal Uni-Liver
Various Preworkouts, Protein Powders, & Carb Powders

PA Kodiak
12-21-15, 8:06 pm
BODYPART: LEGS

Hammer Strength Kneeling Ham Curl
1 set of 30
4 sets of 15-20

Seated Ham Curls
4 sets of 15-20

Walking BB Lunges
4 sets

Squats
4 sets of 8-12
315 x 6
365 x 3

Linear Hack Press
3 sets of 20

Leg Extensions
2 sets of 20
1 quadruple dropset

Preworkout: Animal Rage XL, Cellucor NO3, Taurine, Pickle Juice, Soy Sauce.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-22-15, 5:34 pm
BODYPART: ARMS

Bench Dips
1 set of 120 using rest-pause

Standing Tricep Cable Extensions w/ Straight Bar
4 sets of 15-20

DB Skulls
4 sets of 12-20

Unilateral Cable Tricep Extensions to the Side
4 sets of 20

Dips
4 sets of 12-15

Cable Curls
4 sets of 20

DB Preacher Curls
4 sets of 10-15

EZ Bar Spider Curls
4 sets of 10-15

Hammer Curls
3 sets of 10-15


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-22-15, 10:57 pm
BODYPART: CHEST

Hammer Strength Chest Press
5 sets of 20
*Focus on pumping as much blood into the muscle as possible.

Cable Crossovers
5 sets of 20-30
*Focus on a deep stretch on each rep.

Stop And Go Incline Smith Bench
1 set of 15
4 sets of 8-10

Pec Dek 21's
5 sets


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-24-15, 6:26 am
My chest is completely fried. Aside from legs, I haven't been this sore in a long time. I credit the stop and go sets for that. It's something new I've picked up and quickly becoming one of my new favorite tweaks.

Today is Christmas Eve and I'll be training back at what I jokingly call "The Real East Coast Mecca of Bodybuilding," Big Dogs Gym of Mt Pleasant, PA. This is where it all started. It's a very small and dirty gym with rusty dumbells, barbells, and a few machines.

Big Dogs is the first gym I joined back in 2007 on the day after my 22nd birthday. By then I was burned out on the party lifestyle and decided it was time to commit myself to achieving something great. At the time the idea was to pursue pro wrestling but as I've said before, a few months into training at the academy I discovered the sport of bodybuilding and that was all she wrote.

I trained at Big Dogs from 2007 up until 2013 when I moved away from the area. Recently I've helped the owner by creating and maintaining a Facebook page for the gym and in return I'm allowed to train there for free anytime I want.

http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/FB_IMG_1445683945542_zpsttzt4nhk.jpg
(Yes that's my Animal gym bag sitting on the steps.)

PA Kodiak
12-27-15, 4:58 pm
I always feel like somebody when I come back to Big Dogs. Like the big fish that left the little pond. Post workout I sat out on the front steps of the gym with the owner as we BS'ed, watching traffic drive by on Main Street, and enjoying the 70 degree Christmas Eve weather. "Maybe one day I'll be able to say Mr. Pittsburgh used to train here" he said. Yes sir, one day you will.

BODYPART: BACK

Standing Pulldowns to the Chest
1 sets of 30
3 sets of 15-20

DB Rows
4 sets of 15-20

Close Grip Pulldown
4 sets of 15-29

Rack Pulls
4 sets of 10-15
495 x 6

T Bar Rows
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Powerade

PA Kodiak
12-28-15, 7:58 am
BODYPART: SHOULDERS

Bent Over DB Laterals
4 sets of 20

DB Laterals
4 sets of 20

Reverse Pec Dek
3 sets of 20-25
1 triple dropset

Seated DB Military Press
2 warm up sets
75's x 6
75's x 8
75's x 10
75's x 6
People I've trained with before think it's odd that the reps go up sometimes while I'm using the same weight. While each set is done to failure, at the same time it's just a matter of getting in the groove. It's like I'm getting the rhythm of the movement down as I go, getting a better feel for the exercise with each set I do.

Behind the Back Cable Laterals
3 sets of 20

DB Shrugs
4 sets of 15-20

BB Shrugs
3 sets of 12-15
2 sets of 8-10

Cardio: Treadmill, 30 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Gaspari Myofusion, Frozen Surge from Burger King

PA Kodiak
12-28-15, 11:10 am
Thought I was gonna need the garbage can for this one.

BODYPART: LEGS

Lying Leg Curls
5 sets of 20

Walking BB Lunges
3 sets

Squats
1 warm up set
225 x 15
315 x 10
405 x 5
1 triple drop set (315, 225, 135)

Leg Press
4 sets of 20

Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3, Taurine, Pickle Juice, Soy Sauce.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
12-29-15, 10:56 am
Stealin' some supersets from Jose Raymond this morning...
Daqu5FFfbB8

Daqu5FFfbB8
https://youtu.be/Daqu5FFfbB8

BODYPART: ARMS

All exercise are 4 supersets of 15-20 reps.

Rope Pushdowns
superset with
Rope Hammer Curls

Seated DB Curls
superset with
Incline DB Skulls

Close Grip Bench
superset with
BB Curls (21's)

Concentration Curls
superset with
Incline Crossface DB Tricep Extensions

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Cellucor C4, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
12-31-15, 3:40 pm
Not the greatest workout. Was working around some shoulder pain.

BODYPART: CHEST

Cable Crossovers
4 sets of 20-30

Incline DB Bench
2 warm up sets
75's x 12
85's x 10
100's x 6

DB Flyes
4 sets of 20

Incline DB Bench
4 sets of 8-12
1 set of 15 using rest-pause

Cable Crossovers
4 sets of 15-20
1 triple dropset

Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
01-01-16, 3:22 pm
The year ends but the journey continues.
Here's to 2016.
There's work to be done.

PA Kodiak
01-01-16, 4:04 pm
Hell of a back session and hell of a day at the gym. Lots of dropsets and forced reps, training beyond failure. My partner Brandon is now 15 weeks out and I'm firing on all cylinders now that I'm really getting into my offseason. My brother also came to the gym as a guest although he was not training with us (he was training chest).

BODYPART: BACK

Close Grip Pulldowns
2 sets of 30
3 sets of 10-20

Hammer Strength High Row
3 sets of 20
1 triple dropset

T Bar Rows
3 sets of 15-20
1 triple dropset

Lat Pulldowns
3 sets of 15
1 set of 10-15*
*Using a lighter weight and squeezing each rep for a count of 3.

Assisted Chins
4 sets of 12-15

Rope Pullovers
1 set of 25
2 double dropsets

Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
01-03-16, 7:35 pm
BODYPART: SHOULDERS

DB Laterals
1 set of 40
4 sets of 20

Seated DB Military Press
2 sets of 15
3 sets of 6-10
1 set of 15

Reverse Pec Dek
4 sets of 20
1 triple dropset

Chain Side Laterals
3 sets of 30
1 set of holding the chains up for 1 minute or so

Incline Cable Front Raises*
4 sets of 15
1 double dropset
*Incline bench is placed in front of a cable station, pulley set at bottom position. Facing the cables, front raises are performed using either a straight or EZ bar.

Behind the Back BB Shrugs
4 sets of 20

BB Shrugs
4 sets of 10-15

DB Shrugs
4 sets of 10-20

Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
01-04-16, 5:32 pm
Left the gym feeling like death. Grueling leg session.

BODYPART: LEGS

Standing Hammer Strength Ham Curl
4 sets of 15-20

Leg Extensions
4 sets of 15-20
1 double dropset

Squat
2 warm up sets
4 sets of 8-12
405 x 2

Linear Hack Press
4 sets of 15

Lying Leg Curls
4 sets of 15-20

Preworkout: BPI Pump HD, Cellucor NO3, Taurine, Pickle Juice, Soy Sauce.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-05-16, 8:10 pm
BODYPART: ARMS

Overhead Cable Tricep Extensions w/ Straight Bar
superset with
Cable Curl
5 supersets of 20-30

Machine Dips
4 sets of 20
1 double dropset

Tricep Pressdowns
4 sets of 15-20

DB Skulls
4 sets of 15-20*
*Utilizing forced reps on final reps each set.

Overhead Tricep Cable Extensions
4 sets of 20

Preacher Curls
4 sets of 15

Hammer Strength MTS Bicep Machine
4 sets of 15-20

Hammer Curls
4 sets of 10-15


Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Powerade

PA Kodiak
01-06-16, 5:34 pm
The road to the Pittsburgh begins now. I have one full year to grow before beginning prep.

I'm back in action with my trainer Chris DiDomenico as of today. We will be working together from here on out, up until the Pittsburgh in 2017. We worked on chest today and made some very slight changes to the diet I had designed a few weeks ago. I will post the new version of the diet later this week.

Today was chest. Lots of focus stretching on each rep.

BODYPART: CHEST

Pec Dek
3 sets of 20
1 double dropset
Focusing on a keeping the arms straight and getting a deep stretch and 2 second squeeze on each rep. Brutal.

DB Flyes
4 sets of 15-20
Again, arms straight as possible and extreme stretching on each rep.

Incline Bench
4 sets of 20

Incline DB Bench
4 sets of 15

Guillotine Flat Bench
4 sets of 20-30

Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Frozen Surge from Burger King

PA Kodiak
01-07-16, 8:40 am
So as I said in my previous post, we made some slight changes to my diet yesterday.

http://i1301.photobucket.com/albums/ag107/totalcirillo/20160107_081731_zpsxj4ns5aw.jpg

PA Kodiak
01-08-16, 7:59 pm
Trained with a partner today who suggested we start with traps. I wasn't keen on the idea but it was alright. I normally target the medial or posterior deltoids first, then anterior, and the (time permitting) traps.

BODYPART: SHOULDERS

BB Shrugs
4 sets of 20-30
2 sets of 10-12

Face Pulls
4 sets of 15-20

DB Shrugs
4 sets of 15-20

Bent Over DB Laterals
4 sets of 15-20

Reverse Pec Dek*
4 sets of 20
1 triple dropset
*Utilizing forced reps on all sets.

Seated DB Laterals*
5 sets of 12-20
*Utilizing forced reps on all sets.

Neutral Grip Seated Military DB Press
4 sets of 15-20
2 sets of 25-30

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Allmax Razor8, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-10-16, 7:46 am
This was a really less than stellar back session. Early morning, not enough sleep, not enough water. Felt weak, tired, and dehydrated. For the rest of the day I pushed some extra (dirty) calories and squeezed an hour nap in. Also bought some steaks from one of the local meat markets. Ribeye for tonight and a strip for tomorrow.

BODYPART: BACK

Cable Rows
4 sets of 15-20

Hammer Strength High Row
5 sets of 20-25
Utilizing forced reps on all sets.

BB Rows
2 sets of 15
3 sets of 8-12

Lat Pulldown
3 sets of 20-25
1 triple dropset

Standing Low Cable Rows
3 sets of 15-20

Preworkout: Allmax Razor8, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-10-16, 12:14 pm
Redemption.

Fucking crazy pump, new squat PR. It was a good day.

BODYPART: LEGS

Lying Leg Curls
4 sets of 20

Hammer Strength Standing Leg Curls
3 sets of 20
1 double dropset with forced reps

Squat
135 x 12
225 x 12
315 x 10
405 x 6
455 x 1 (New PR)

Leg Press
4 sets of 20

Leg Extensions
2 sets of 20
1 double dropset
1 quadruple dropset

Preworkout: BPI Pump HD, 1/2 Tblspn Soy Sauce.
Intraworkout: Water
Postworkout: Animal Whey, Frozen Surge from Burger King

PA Kodiak
01-12-16, 10:54 am
"You must show no mercy...nor have any belif whatsoever in how others judge you...for your greatness will silence them all."
-Warrior

Trained with Chris today. Had to cut biceps short due to some pain in my lower right bicep. Nothing major but something definately didn't feel right. Aside from that it was a great arm day. I always get a rediculous pump when supersetting bi's with tri's.

BODYPART: ARMS

Bent Over Tricep Extensions w/ Rope
superset with
Cable Curls*
1 warm up
2 supersets of 20-30
1 double dropset each
*Emphasis on squeezing the bicep on each rep.

Kneeling Rope Pressdowns
superset with
Incline Crucifix Curls
2 supersets of 20
1 double dropset each

Seated Overhead Cable Tricep Extensions
superset with
Preacher Curls
3 supersets of 15-20

Straight Bar Tricep Pressdown*
4 sets of 20
*Using extremely strict form, elbows touching sides rather than flared out.


Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-13-16, 12:07 pm
BODYPART: CHEST

Medium Height Cable Crossovers
4 sets of 15-20

Incline Bench Press
2 warm up sets
4 sets of 6-10

Flat DB Flyes
3 sets of 20

Incline DB Bench*
4 sets of 15-20
*Going very light here, focusing on form and squeezing each rep

Hammer Strength Decline Press
1 set of 20
2 double dropsets
1 triple dropset

Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-17-16, 11:00 am
I've been out of Karbolyn for a while so I decided to try something new and picked up a jug of this stuff...

http://i1301.photobucket.com/albums/ag107/totalcirillo/20160115_080211-1_zpsknaxaktp_edit_1453046128159_zpsxaqccgyc_edit_ 1453046253609_zpsn5u83nzi.jpg

This is my first time trying Universal Carbo Plus. It will be a staple going forward. The fact that it's unflavored means you can conviently mix it with any protein powder and the price is right.

PA Kodiak
01-17-16, 11:07 am
BODYPART: BACK

Hammer Strength High Row
4 sets of 20

Assisted Chins
4 sets of 15-20

Close Grip Pulldown
4 sets of 15-20

BB Rows
2 sets of 15
4 sets of 8-12

Lat Pulldown
2 sets of 20
2 double dropsets

Cardio: Treadmill, 40 Min, Fasted
Preworkout: BPI Pump HD, Purus Labs Condense
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus

PA Kodiak
01-18-16, 5:56 pm
BODYPART: SHOULDERS

DB Side Laterals
superset with
Bent Over Cable Laterals
(4 supersets of 20 each)

Bent Over DB Laterals
(4 sets of 15-20)

Behind the Back Cable Laterals
(4 sets of 15-20)

Seated Shoulder Press Machine
(4 sets of 12-15)

DB Shrugs
(3 sets of 20)

BB Shrugs
(4 sets of 8-15)


Cardio: Treadmill, 30 Min, Fasted
Preworkout: Allmax Razor8, Cellucor NO3.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Oats

PA Kodiak
01-18-16, 6:07 pm
Not the best leg day. Rest-pause sets on squats were intense though.

BODYPART: LEGS

Lying Leg Curls
5 sets of 20

Walking BB Lunges
4 sets

Squats
2 warm up sets
315 x 20 using rest-pause
405 x 6
315 x 12
225 x 15 using rest-pause

Leg Extensions
3 sets of 20
1 triple dropset

Cardio: Treadmill, 35 Min, Fasted
Preworkout: BPI Pump HD, Pickle Juice.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
01-19-16, 5:46 pm
I gave biceps a break today. Something's still not right in my right arm.

BODYPART: TRICEPS

Seated Overhead Cable Tricep Extensions w/ Rope
4 sets of 15-20

DB Skulls
5 sets of 15-20
1 double dropset

Bent Over Cable Tricep Extensions w/ Straight Bar
4 sets of 15-20
1 double dropset

Kneeling Tricep Pressdowns
4 sets of 15-20

Assisted Dips
4 sets of 15

Cardio: Treadmill, 30 Min, Fasted
Preworkout: BPI Pump HD
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus

PA Kodiak
01-20-16, 5:37 pm
BODYPART: CHEST

Incline DB Flyes
4 sets of 20

Incline Bench
2 warm ups
4 sets of 20

Pec Dek
4 sets of 15-20

Medium Height Cable Crossovers
3 sets of 20
1 double dropset

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Animal Rage XL
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus

PA Kodiak
01-24-16, 6:11 am
Back 1.22.16

Despite a splitting headache and state of emergency weather conditions, I drove to the gym mid blizzard friday night to train back. Of course, it was empty.

BODYPART: BACK

Lat Pulldown
4 sets of 20-25

Hammer Strength Row Machine
4 sets of 20

Deadlift
2 warm up sets
4 sets of 315 x 6-8

Narrow Grip Pulldowns w/ D Handle Attachments
4 sets of 15-20

Hammer Strength High Row
superset with
Hammer Strength Low Row
3 supersets of 20 each

Preworkout: Animal Rage XL
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus

PA Kodiak
01-25-16, 5:37 pm
Great shoulder pump today. Next to no pain, shoulders felt like a well oiled machine, firing on all cylinders.

BODYPART: SHOULDERS

Reverse Pec Dek
4 sets of 25

Seated DB Laterals
4 sets of 20

Bent Over DB Laterals
4 sets of 20

Cable Laterals
6 sets of 20-25

Seated Smith Machine Military Press
2 warm up sets of 15
4 sets of 6-10

DB Shrugs
4 sets of 20

Preworkout: Animal Rage XL, Grape Seed Extract, Pine Bark Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus

PA Kodiak
01-26-16, 5:32 pm
You know you're sadistic when you're dry heaving after training legs but still consider it a less than stellar training session.

BODYPART: LEGS

Squat
2 warm up sets of 15
4 sets of 315 x 10-12
405 x 3

Hack Squats
4 sets of 15

Leg Extensions
2 sets of 20
2 double dropsets

Not much volume here, but completely spent.

Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Taurine, Pickle Juice.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
01-27-16, 6:44 am
Another great session here, the weight moved smoothly, I could feel my chest working the whole time, and had very little shoulder pain. Today was my heavy bench day. Pressing movements have never been my strong point so I was pleased to get a solid 225 for 3 on incline with proper form. I attempted a single with 245 but failed to get it on my own.

Decline Smith Bench is by far one of my favorite exercises for chest. I can feel the entire chest contract on each rep. The triple dropset on this sent my pump into overdrive.

BODYPART: CHEST

Incline Bench
3 warm up sets
225 x 3
245 x 3 (all forced reps)
3 sets of 10-15

Medium Height Cable Crossovers
3 sets of 15
1 double dropset

Decline Smith Bench
3 sets of 15
1 triple dropset

Low Pulley Cable Crossovers
4 sets of 15

Decline Situps
5 sets to failure

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
01-28-16, 8:33 am
We focused on the triceps more today due to the issues I've been having with my right bicep. When we moved onto biceps I was very cautious and only worked to stimulate them rather than annihilate them (as Lee Haney would say). I had no issues during this training session. It doesn't seem to be any on particular exercise that causes issues. It's once I get a really good pump, I get a popping/clicking feeling (no sound) in the lower bicep near the joint. A torn tendon maybe?

BODYPART: ARMS

Kneeling Rope Pressdowns
1 set of 30
4 sets of 20 (utilizing forced reps)

BB Skulls
3 sets of 15-20
1 triple dropset

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

Unilateral Overhead DB Tricep Extensions
3 sets of 15-20

Reverse Grip Tricep Pressdowns
superset with
Overhand Tricep Pressdowns
3 triple dropsets*
*I came up with this sadistic idea on the fly. My partner suggested we do reverse grip pressdowns. I agreed but added that once we reach failure, we should switch to a normal overhand grip that would also to get even more reps. Then after a moment I added "...then drop the weight and do it again. Then again. And again." Turned out to be a great way to completely exhaust the tri's at the end of the session.

BB Curls
4 sets of 15-20

DB Hammer Curls
3 sets of 12-15

Reverse Grip Cable Curls w/ Straight Bar
3 sets of 20

Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
01-30-16, 6:38 am
Trained with the champ today. Weighed in this morning at a solid 236...226 without the beard. Been a very productive offseason so far this year. Still a lot of time to grow before next May.

http://i1301.photobucket.com/albums/ag107/totalcirillo/IMG_20160129_111342_zpsviwpku1r_edit_1454154140644 _zps0uv0iin2.jpg


BODYPART: BACK

Close Grip Pulldowns (3 sets of 15)
superset with
BB Rows (3 sets of 185 x 10)

One Arm DB Rows
3 sets of 100's x 10
(2 second squeeze at the top, 2 second stretch at the bottom)

T Bar Rows (3 sets of 15, triple dropset on last set)
superset with
Neutral Grip Cable Rows (3 sets of 10)

Lat Pulldowns
4 sets of 15
(Utilizing a much lighter weight here, focusing on getting a deep squeeze and stretch on each rep)

Done. Fuckin' spent.


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
01-30-16, 11:56 am
http://i1301.photobucket.com/albums/ag107/totalcirillo/20160130_111758_zpsa4nh1h9z.jpg

So here is my current stack...

Animal Whey (Chocolate Mint)
Animal Pak
Animal Juiced Aminos (Orange Juiced)
Animal Rage (Lemon Slayed)
Universal Carbo Plus (Unflavored)
Universal Uni-Liver
Universal Sterol Complex
Universal Chromium Picolinate
NOW Grape Seed Extract
NOW Pine Bark Extract

So this is pretty much the ultimate stack. The only thing I'm missing is Animal Omega. Aside from a nutritional standpoint, I normally supplement with omegas for joint support and heart health.

Animal Whey has quickly become my go-to protein powder. Chocolate Mint is good but I love Chocolate Chocolate Chip.

I've used many other multivitamins over the years but have always questioned "Can they really fit all that much into 1 tiny little capsule?" Animal Pak isnt just one pill, it's several. So I have peace of mind knowing that I'm getting what the label says. Plus, I trust this brand more than I trust my Inzer belt to keep my intestines from poppin' out.

I can't even begin to tell you have many tubs of Juiced Aminos I've gone through since it first came out. Wasn't crazy about the mango flavor and I don't like grape flavored anything, but the Orange Juiced is like the nectar of the gods. I drink it during fasted cardio to retain muscle, intraworkout to continue feeding the pump, and occasionally between meals just cause it tastes so fuckin' good.

Animal Rage is another go-to product for me when it comes to preworkouts. Lemon Slayed is delicious and goes really good with a scoop of Orange Juiced Aminos. Really nice, clean, sustained energy and focus without the crash or shakes. I prefer to stack it with grape seed extract and pine bark extract (or pycnogenol) to send the pump into fuckin' overdrive. Be very cautious if you're gonna do this cause the pump is insane.

I just started using Universal Carbo Plus. I first began using carb powders post workout one year ago when I began training for the NPC Elite Championships. Usually I'd use Karbolyn only because I didnt know Universal made a carb powder. I'm currently on my first tub of Carbo Plus and plan on continuing to use it due to the affordable price and the fact that it contains no sugar, just grain sources carbohydrates.

Uni-Liver has been another favorite of mine for many years. Liver is so nutrient dense...but it tastes like shit. With Uni-Liver I can get so much more amino acids, vitamins, and minerals in every meal without the taste of canned dog food.

Just like Uni-Liver, I've used Natural Sterol Complex for many years. I just have a beeter sense of well being when I use this. Maybe it's the antioxidants and the natural detoxifiers it contains? Last year when I competed I used this during my last 8 weeks of prep and I feel it helped to give me a slightly harder look.

Chromium Picolinate is another product I just started using. I picked up a bottle of this at the suggestion of Roman Fritz in the Made In Germany thread. I'm using this for glucose disposal and increased insulin sensivity. I've only been using this for a few weeks now so I can't form an opinuon on it just yet.

PA Kodiak
01-31-16, 10:17 am
Another leg day done. Done for another week. I lay here with the lights off, soaked in sweat, heart throbbing, head pounding, feeling like I could puke at any second. A familiar thought crosses my mind. "What the fuck are you doing to yourself? What are you doing with your life?" This same thought crosses my mind every leg day. And sometimes back day too. This is all I know. I want to be a champion.

BODYPART: LEGS

Leg Extensions
4 sets of 15-20

Hammer Strength Standing Ham Curl
4 sets of 15-20

Squats
2 warm up sets
185 x 20
225 x 20
275 x 20 (utilizing rest-pause)
315 x 12

Seated Ham Curls
4 sets of 20
(2 second squeeze on each rep)

Leg Extensions
3 sets of 15-20
(2 second squeeze on each rep)


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Pickle Juice.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-02-16, 5:42 pm
"People always wanna know what the fucking secret is. The secret is the diet, eat clean food, and lift some heavy fucking weight. Genetics can only get you so far in life. But if you're not willing to put in the fucking hard work, you're not gonna get anything accomplished."
-Guy Cisternino

BODYPART: ARMS

Kneeling Straight Bar Pressdowns
superset with
Standing Overhead Rope Extensions
4 supersets of 15-20
(Double dropsets on last superset)

Unilateral Tricep Cable Extensions to the Side
4 sets of 15-20

DB Skulls
3 sets of 15-20
1 triple dropset

Incline Skulls with Straight Bar
3 sets of 15-20

Reverse Grip Tricep Pressdowns with Straight Bar
3 sets of 15-20

Cable Curls w/ EZ Bar
3 sets of 15-20

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

Rope Hammer Curls
4 sets of 15-20

Seated Wrist Curls w/ Straight Bar
3 sets of 20


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-03-16, 8:18 am
So something I've been doing the past few weeks at the suggestion of my trainer is alternating high rep / low rep schemes for my compound movements. The current compounds I'm focusing on are Incline Bench, Deadlift, Squat, and various Shoulder Press movements (Smith Military, DB Military, BB Military). Seems to he working well so I'm gonna continue to train this way for a while.

This week is as follows:
High Rep Squat
High Rep Incline Bench
Low Rep Deadlift
Low Rep Military

The following week the will alternate (low rep squat and bench, high rep dead and military). As for arms, it's still high volume, 15-20 rep range. Nothing below 15 reps.

PA Kodiak
02-03-16, 5:34 pm
BODYPART: CHEST (High Rep Bench)

Incline Bench
4 sets of 20

Medium Height Cable Crossovers
4 sets of 15-20

Decline Smith Bench
3 sets of 20 using rest-pause
1 triple dropset

Incline DB Flyes
3 sets of 20

Incline DB Bench
3 sets of 15-20

Didomenico Crossovers
3 sets of 20-30


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-05-16, 11:10 am
Barely got any sleep last night...could've used some Animal PM. But somehow I still managed to get a PR on deads. Figure that one out.


BODYPART: BACK

Assisted Chins
4 sets of 15-20

Deadlift (Low Rep)
2 warm ups
275 x 10
315 x 6
365 x 4
405 x 3
455 x 1 (New PR)
315 x 6
315 x 7

Dual Pulley Cable Rows
4 sets of 20

Hammer Strength High Row
3 sets of 20
1 double dropset

BB Rows
3 sets of 10-12


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Taurine.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-07-16, 9:49 am
Felt good so I did a lot of volume, supersetting shoulders with triceps.

BODYPART: SHOULDERS & TRI'S (HEAVY MILITARY)

Standing Rear Delt Cable Flyes
superset with
Kneeling Straight Bar Pressdowns
4 supersets of 15-20
(Double dropsets on last superset)

Reverse Pec Dek
superset with
Standing Overhead Cable Tricep Extensions w/ Straight Bar
4 supersets of 15-20
(Double dropsets on last superset)

Seated Smith Military Press (Heavy)
2 warm up sets
95 x 10
135 x 10
155 x 8
185 x 3
155 x 8
155 x 8

Seated DB Laterals
superset with
DB Skulls
4 supersets of 15-20
(Double dropsets on last superset)

Bent Over DB Laterals
3 sets of 15-20

Assisted Dips
3 sets of 10-12

DB Shrugs
2 sets of 15-20
2 sets of 8-12

BB Shrugs
4 sets of 8-15
495 x 1


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-08-16, 5:45 pm
Legs have been off the wall lately. Today was my heavy squat day and I was feeling real good so I decided to go for 495...about 40 lbs heavier than the new PR I just hit the other week. Only managed to get 3/4 of a rep so I can't count it as a new PR, but that 500 lb squat is getting fuckin close.

BODYPART: LEGS (Heavy Squat)

Leg Extensions
4 sets of 20

Squat (Heavy)
2 warm up sets
275 x 10
315 x 10
405 x 8
495 x 1*
315 x 10
315 x 8
275 x 10
*I did not go to parallel so I can not call it a new PR. My partner said it was legit but I know it wouldn't have passed in a PL meet.

Parking Lot Lunges
3 sets

Leg Extensions
2 sets of 15
1 double dropset
1 triple dropset

Lying Leg Curls
5 sets of 15-20


Cardio: Treadmill, 30 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Pickle Juice.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-09-16, 5:24 pm
BODYPART: ARMS

Bench Dips
5 sets to failure
(20 seconds rest in between sets)

Bent Over Rope Tricep Extensions
2 sets of 15-20
1 double dropset
1 triple dropset

Assisted Dips
4 sets of 12-20

Incline Skulls
3 sets of 15-20
1 set of 20-30 utilizing rest-pause

Tricep Pressdowns
4 sets of 15-20

One Arm DB Preacher Curls
4 sets of 12-20

Cable Curls
6 sets of 15-20

Hammer Strength Unilateral Bicep Machine
4 sets of 15-20

Rope Hammer Curls
4 sets of 15-20


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-10-16, 10:47 am
BODYPART: CHEST (HEAVY INCLINE BENCH)

Decline Smith Bench
3 sets of 12-15
Not going to failure, just getting a good stretch and getting the chest warmed up.

Incline Bench (Heavy)
2 warm up sets
185 x 8
225 x 3
185 x 8
185 x 7

Medium Height Cable Crossovers
4 sets of 12-15

Incline DB Bench
4 sets of 6-10

Incline DB Flyes
4 sets of 15-20

Smith Decline Bench
3 sets of 15


Cardio: Treadmill, 35 Min, Fasted
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-12-16, 5:37 pm
Trained with Didomenico today, zombie-like old people looked at me like I had 3 heads while I grinded out deadlifts, veins popping, soaked in sweat.

BODYPART: BACK

Medium Grip Cable Rows
superset w/
T Bar Rows
4 supersets of 10-15

Lat Pulldown
superset w/
BB Rows
4 supersets of 10-15

DB Rows
4 sets of 80's x 15-20

Deadlift (High Rep)
4 sets of 225 x 15-20


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-15-16, 9:27 am
Made a trip to see my chiropractor Dr. Mike this morning. I normally prefer to get adjusted on days that I dont train, however all week long I have been dealing with spinal pain, headaches, and interrupted sleep so I needed to be seen as soon as possible. Mike always goes the extra mile to ensure I'm pain free and is also very supportive and enthusiastic about my endeavors in bodybuilding.


BODYPART: SHOULDERS

Bent Over DB Laterals
superset with
Standing Rear Delt Cable Flyes
4 supersets of 15-20

Seated DB Laterals
4 sets of 15-20

Behind the Back Cable Laterals
3 sets of 15-20
1 triple dropset

Seated Smith Military Press
2 warm up sets
4 sets of 15-20


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Water
Postworkout: Animal Whey, Universal Carbo Plus.

PA Kodiak
02-15-16, 5:06 pm
Been down with the flu since Sunday morning. Already missed legs this week. Don't plan on training tomorrow either.

PA Kodiak
02-17-16, 10:59 am
Been out of commision for three days now. Still not back at 100% but close enough. A few sets in I was beginning to question whether it was a good idea or not to come back to the gym so soon but I managed to grind through a respectable chest session.

BODYPART: CHEST (High Rep Incline Bench)

Medium Height Cable Crossovers
4 sets of 20
(Slow and controlled, 2 second squeeze on each rep)

Incline Bench (High Rep)
1 warm up
4 sets of 135 x 18-20

Pec Dek
4 sets of 15-20
(Utilizing forced reps)

Low Cable Crossovers
4 sets of 15-20

Bench
3 sets of 10-12
1 set of 20

Medium Height Cable Crossovers
4 sets of 20



Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Powerade Zero.
Postworkout: Chicken & Rice.

PA Kodiak
02-18-16, 2:59 pm
BODYPART: ARMS

Standing Cable Tricep Extensions w/ Rope
4 sets of 15-20

Kneeling Tricep Pressdowns
4 sets of 15-20

Alternating DB Skulls
2 sets of 8-12
1 double dropset
1 triple dropset

Seated Cable Tricep Extensions w/ Straight Bar
4 sets of 15-20

V Bar Pressdowns
4 sets of 15-20

Cable Curls
4 sets of 15-20

DB Crucifix Curls
4 sets of 15-20

Preacher Curls w/ Straight Bar
3 sets of 10-15

Reverse Cable Curls
4 sets of 15-20

DB Hammer Curls
3 sets of 10-12


Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Chicken & Rice.

PA Kodiak
02-19-16, 12:19 pm
Skipped cardio all this week while I'm still recovering from being sick. On the three days I was down and out I had a burger and fries everyday just to keep my weight up. Been hanging between 234-237 for the past few weeks now. Woke up at 237 this morning. Starting Monday I'll be back to my usual 30 minute fasted cardio sessions 3-4 times a week.

BODYPART: BACK

Hammer Strength Row
4 sets of 30
(Varying rep speeds, some sets focusing on the stretch, some focusing on the squeeze, some partial reps at the end of each)

Assisted Chins
3 sets of 8-15
1 double dropset

Narrow Grip Cable Rows
3 sets of 20
1 triple dropset

Hammer Strength High Row
4 sets of 12-20

Deadlifts
1 warm up set
225 x 15
225 x 16
225 x 14

Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-20-16, 1:02 pm
BODYPART: SHOULDERS

Reverse Pec Dek
3 sets of 20
1 double dropset

Seated DB Laterals
4 sets of 15-20

Standing Rear Delt Cable Flyes
3 sets of 15-20
1 double dropset

Behind the Back Cable Laterals
4 sets of 20

Bent Over DB Laterals
4 sets of 15-20

Seated Smith Military Press (High Rep)
2 warm up sets
3 sets of 15-20
1 double dropset

Cable Front Raises on Incline Bench
4 sets of 15

DB Shrugs
4 sets of 20

BB Shrugs
4 sets of 15-20

Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-21-16, 12:01 pm
Grueling leg session. Thanks to Guy Cisternino for the tonic water tip to avoid cramps. Works like a charm.

BODYPART: LEGS / HEAVY SQUAT

Walking BB Lunges
4 sets

Squats
2 warm up sets
365 x 8
365 x 8
405 x 6
405 x 4
225 x 15

Hammer Strength Standing Leg Curl
4 sets of 15-20

Leg Press
4 sets of 12-15

Leg Extensions
4 sets of 15-20

Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Diet Tonic Water.
Intraworkout: Water
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-23-16, 10:45 am
"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

Tricep Pressdowns
superset with
Preacher Curl Machine
4 supersets of 15-20

EZ Bar Spider Curls
superset with
Skullcrushers
4 supersets of 15-20

Seated Overhead DB Extensions
1 set of 20
3 supersets of 12-15

DB Hammer Curls
3 sets of 10-15

Overhead Tricep Cable Extensions w/ Straight Bar
3 sets of 15-20

BB Wrist Curls
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-26-16, 7:29 am
No spotters available this week. Just a bunch of fuckin old people. So i opted to use the smith machine for incline bench.

Not a very good training session. Had a lot of shoulder pain but I worked through it.

BODYPART: CHEST / HEAVY INCLINE BENCH

Incline Smith Bench (Heavy)
3 warm ups
185 x 8
185 x 10
225 x 3
245 x 2
185 x 7
125 x 15

Incline DB Flyes
4 sets of 12-15

Incline DB Bench
4 sets of 10-15

Pec Dek
4 sets of 12-15

Medium Height Cable Crossovers
4 sets of 12-15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

C.Coronato
02-26-16, 9:09 am
I'm actually a big fan of smith incline! I feel like i get a much better stretch so more blood into the muscle.

Sometimes you gotta make due! G Diesel and I have been on serious time crunches before, 30 mins for back and its some of the most intense training.

PA Kodiak
02-26-16, 10:28 am
Hey man! That was my thought process as well, the deep stretch. Unfortunately I couldnt keep my shoulders from taking the brunt of it that day. I'll give it another shot another time. I'm a huge fan of decline smith though. I can feel my every fiber in my chest tremble with every rep.

And I agree with you on the short 30-40 min workouts. If you keep the pace and intensity up it will trump a 90 minute session every time.

PA Kodiak
02-26-16, 11:32 am
Back session w/ Didomenico

BODYPART: BACK / HEAVY DEADLIFT

Lat Pulldown (15-20 reps)
superset with
Narrow Reverse Grip Assisted Chins (8-12 reps)
4 supersets

Narrow Grip Cable Rows (15 reps)
superset with
BB Rows (10 reps)
3 supersets

DB Rows
1 warm up set
100's x 10
110's x 8
Triple dropset (120's, 80's, 60's)

Deadlift (Heavy)
2 warm up sets
315 x 6
315 x 6
315 x 8

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-27-16, 4:11 pm
Trained at my favorite gym in Pittsburgh today. Switched up the military press this week from the smith to dumbells.

BODYPART: SHOULDERS / HEAVY DB MILITARY

DB Laterals
4 sets of 15-20
1 triple dropset

Reverse Pec Dek
2 sets of 20
2 sets of 12-15
1 double dropset

Behind the Back Cable Laterals
4 sets of 20

Bent Over DB Laterals
4 sets of 15-20

Seated DB Military Press
4 sets of 8-12

Cardio: Treadmill, 35 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
02-29-16, 6:08 pm
"I might not be the strongest bodybuilder out there, or the best bodybuilder, but when I train, when I enter the gym, I do try to work to my full capacity. Now working at your full capacity on a bodypart like arms is a lot different than working your maximum, full capacity with something like legs or back. Truth be told I don't have the best set of legs in the world of bodybuilding. But if I don't, it wont be for a lack of trying. And when I train my balls off it gives me the confidence when I leave the gym and in my preparations to know, yeah, I'm doing what I'm supposed to be doing and I don't have to second guess that. A friend of mine once told me that confidence comes from doing...these are some of the truest words ever spoken...hard training builds confidence. When you train like a little bitch you're left to wonder about 'Oh, you know, what if I got my hands on this special supplement or this special drug, all this other fucking nonsense,' ok? Cause when you're doing what you're supposed to, sticking to your diet, eating right, supplying your body with the nutrients it needs, and training like you got a set of balls...that's all you need to know in a preparation to move forward and say 'Ok, I'm good.' That's my feeling about hard training."
-Evan Centopani

Back with my partner Brandon for the next 2 weeks. He's about 5 weeks out from his show and by the looks of it this will be the last few weeks of our partnership due to his baby due later this spring which will require him to train at a different time of day.

We completely trashed legs today. High rep leg days always annihilate me.

BODYPART: LEGS / HIGH REP SQUAT

Leg Extensions
4 sets of 20-25

Squat
2 warm up sets
175 x 20
205 x 25
225 x 20
175 x 25

Hack Squats
4 sets of 20

Leg Press
4 sets of 20-25

Leg Extensions
3 sets of 15-20
1 double dropset

Dead.

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Pump HD, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
03-01-16, 5:56 pm
Another awesome session today. Crazy pump had my whole upper body swollen up.

BODYPART: ARMS

Kneeling Rope Pressdowns
6 sets of 15-25

Standing Overhead Cable Extensions w/ Straight Bar
4 sets of 15-25
1 double dropset
1 triple dropset

Dip Machine
4 sets of 15-20 (utilizing forced reps)
1 double dropset

DB Skulls
2 sets of 12-20
2 double dropsets

Cable Curls
6 sets of 20-25

Seated DB Curls
5 sets of 12-15

Hammer Curls (3 sets of 15-20)
superset w/
Standing Double Bicep Curls (3 sets of 12-15)
3 supersets

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: BPI Pump HD, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
03-02-16, 10:32 am
The killer pump sessions continue this week.

BODYPART: CHEST / HIGH REP INCLINE BENCH

Hammer Strength Incline Press
1 set of 40
3 sets of 20-25

High Pulley Cable Crossovers
4 sets of 20-25

Incline Bench (High Rep)
4 sets of 20-25

Incline DB Bench
3 sets of 12-15
1 triple dropset

Decline Smith Bench
4 sets of 15-20
1 triple dropset

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: BPI Pump HD, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
03-03-16, 6:43 am
We made some changes to my diet I haven't posted yet. About 4 weeks ago we swapped out extra lean ground beef for ground sirloin and then this past week upped all my rice meals from 3/4 cup to 1 cup. I'll post a screenshot of the new diet later this week.

PA Kodiak
03-03-16, 5:34 pm
"A man is but the product of his thoughts. What he thinks, he becomes."
-Ghandi

BODYPART: BACK / HIGH REP DEADLIFT

T Bar Rows (15)
superset with
Hammer Strength High Row (15-20)
4 supersets

Dual Pulley Pulldown
3 sets of 20-25
1 double dropset

Deadlift
1 warm up set
225 x 16
225 x 16
225 x 17
225 x 18

Lat Pulldown
3 sets of 20
1 double dropset

Wide Grip Cable Rows
3 sets of 15-20
1 double dropset

Preworkout: BPI Pump HD, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
03-04-16, 6:00 pm
Off to the Arnold tomorrow.

BODYPART: SHOULDERS / HIGH REP MILITARY (DUMBELLS)

Standing DB Laterals
1 set of 50
1 set of 40
1 set of 30
1 triple dropset

Reverse Pec Dek
1 set of 30
3 sets of 15-20 (Utilizing forced reps)
1 very slow set of 20

Seated Military DB Press
35's x 20
45's x 20
50's x 18
50's x 17
35's x 17

Hanging One Arm DB Laterals (12-15)
superset with
Bent Over DB Laterals (15-20)
4 supersets

Farmers Walk
4 sets

DB Shrugs
5 sets of 15-20

Weight: 234
Preworkout: BPI Pump HD, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
03-06-16, 8:05 am
This weekend was my ninth trip out to Columbus for the Arnold Classic. This weekend fires me up like nothing else. This is my yearly inspirational recharge. The first time I came out in 2008 it changed my life and has an everlasting effect ever since. Every year when I leave Columbus I want to take on the world. And not just the bodybuilding aspect of it. This weekend makes me want to grab life by the fuckin horns and own my life.

"Do the work of your life."
-Warrior.

I came here last year more inspired than ever, knowing I was finally going to take the stage later that year and I was going to let nothing get in the way of that happening. A few old friends doubted me but their mouths are shut now. This year was much different in the sense that I not interested in picking up free supplements, but more interesting in meeting some people who I've been interacting with online over the past year. It was a pleasure finally meeting Deanna Flint, Christian Coronato, and Guy Cisternino and it felt good inside to finally interact and connect in person. Getting that pat on the back from Guy who told me to "keep it up" is something I wouldn't trade for anything.

http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/20160306_063717_zpscidtaj0f.jpg

http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/20160306_063742_zps7w6qjirl.jpg

http://i1301.photobucket.com/albums/ag107/totalcirillo/20160306_063609_zpsgjeaqgmr.jpg

http://i1301.photobucket.com/albums/ag107/totalcirillo/20160306_063807_zpsjiks4lvc.jpg
My friend and fellow Team BLAC / Team Didomenico member Brian Getty.

PA Kodiak
03-08-16, 11:12 am
Banging out back with Chris down in Pittsburgh. This gym is a true bodybuilding gym. Note the word gym; not fitness center. I love the atmosphere. I'm no longer the big fish in the little pond when I'm here...so I bought a year membership despite the 45 minute drive. I have 4 more weeks of training with my partner Brandon at Anytime Fitness and then after that I'll have to speed up my morning routine to ensure I have enough time to drive to Pittsburgh to train before work.

BODYPART: BACK / HEAVY DEADLIFT

Lat Pulldown
2 warm up sets
3 sets of 15-25
1 double dropset

T Bar Rows
1 warm up set
4 sets of 6-12

Bent Over DB Rows
2 warm up sets
100's x 15
110's x 12
120's x 8
140' x 6

Deadlift
2 warm up sets
315 x 12-15
405 x 8
455 x 2 (New PR)
315 x 12-15

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

C.Coronato
03-08-16, 11:19 am
Good to meet you bro!!

PA Kodiak
03-08-16, 12:05 pm
Good to meet you bro!!

Likewise my man. Hopefully next year I will be working the Cage along with you guys.

deanna7272
03-08-16, 3:48 pm
Glad to finally meet you and get to put a 3 (or 4) dimensional face to a name!! Make sure you keep me in the loop with Webbs and lets talk about getting a date nailed down for an ABC... There are 2 weekends that I can't do anything in April (due to travelling to southern Ohio to support our own in a couple meets) so, that's a start!

PA Kodiak
03-08-16, 4:34 pm
Glad to finally meet you and get to put a 3 (or 4) dimensional face to a name!! Make sure you keep me in the loop with Webbs and lets talk about getting a date nailed down for an ABC... There are 2 weekends that I can't do anything in April (due to travelling to southern Ohio to support our own in a couple meets) so, that's a start!

Nice to meet you as well Dee and thanks for saving me from the jabroni selling the foam rollers lmao. I will talk to the staff at Webbs later this week and get back to you so we can get the ball rolling.

PA Kodiak
03-08-16, 5:48 pm
Grueling arm session with my partner Brandon today. I didn't expect to have a great pump due to the late session at Webb's the previous night. After training back and practicing posing I didn't get home til near midnight. But 9 hours later I was still able to get an unreal arm pump.

BODYPART: ARMS

Tricep Pressdown w/ Straight Bar
2 warm up sets
1 set of 50
1 set of 40
1 set of 30
Using very strict form, elbows locked in at sides.

Seated Overhead Cable Tricep Extensions w/ Straight Bar
4 sets of 15-25

Dip Machine
5 sets of 15-25*
*Utilizing forced reps on last 2 sets

Kneeling Rope Pressdowns
4 sets of 15-25*
*Utilizing forced reps on last 2 sets

BB Curls
4 sets of 12-20

Buddy Curls
1 set worked up to 10 and back down

Concentration Curls
4 sets of 20

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Animal Mass.

PA Kodiak
03-09-16, 11:07 am
Back in the gym with Chris today, blasting chest. Been having some of the best workouts this week. Also the enviroment at Webb's is so real and raw. It's no coincidence I hit new PR's on deads and db rows the other night.

BODYPART: CHEST / HEAVY INCLINE BENCH

Incline DB Bench*
2 warm up sets
75's x 10
85's x 10
90's x 6 (Utilizing forced reps)
*Blew my load right off the bat on these. By the time we moved onto incline barbell I was struggling to get 10 reps with 155.

Incline Bench
1 warm up set
135 x 10
145 x 10
145 x 9
145 x 8

Medium Height Cable Crossovers*
3 sets of 20
1 set of 15
*Bring the handles in front of my face on these keeps the shoulders out of the movement and I can really feel my entire chest working.

Incline DB Flyes
4 sets of 10-12

Guillotine BB Bench*
4 sets of 15-20
*Using a very light weight here, keeping a wide grip, elbows flared out, and bringing the bar down to the collarbone. Stretches the chest out real good.

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-11-16, 8:19 pm
I failed to mention that over the weekend at the Arnold I met and spoke with Jay Cutler. I've met Jay several times before but never have I had such a conversation with him as I did this past Sunday. I mentioned to him I just started competing and what my plans for were for my next few shows. During the conversation Jay got very serious; a very intense look came over his face as he placed his hand on my shoulder and described to me how so many people doubted him when he first started, and throughout his entire career, but he excelled anyway. He said every contest that he prepared for was just to say "fuck you" to all the people who didn't believe in him. I was able to relate. He told me to stop and see him at the Pittsburgh later this year and added "I expect you to be bigger in May."

When Jay Cutler tells you to get bigger, you have no choice but to get bigger.

BODYPART: SHOULDERS / HEAVY MILITARY

Bent Over DB Laterals
1 set of 40
1 set of 30
1 set of 20

Lateral Raise Machine
2 sets of 25-30
2 sets of 15-20

Reverse Pec Dek
4 sets of 20

Seated DB Laterals
4 sets of 20*
*Utilizing forced reps on last set

Seated DB Military Press
55's x 10
65's x 10
75's x 9
85's x 7

Standing Rear Delt Cable Flyes
2 sets of 20
1 double dropset
1 triple dropset

DB Shrugs
4 sets of 20

Behind the Back BB Shrugs
4 sets of 15-20


Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-13-16, 2:19 pm
Trashed legs with my boys in Pittsburgh. I can honestly say I walked out of the gym knowing that I gave my 100% maximum effort.

BODYPART: LEGS / HEAVY SQUAT

Lying Leg Curls
4 sets of 20

Standing Leg Curls
4 sets of 6-12

Leg Extensions
superset with
Walking Lunges
4 supersets of 15-20

Squat
2 warm up sets
315 x 10
365 x 10
405 x 6
405 x 8
405 x 7

Leg Press
1 warm up set
4pps x 15
6pps x 12
8pps x 3

Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-14-16, 10:47 am
My back and arms continue to be my lagging bodyparts. If I can bring them up I will have a much more complete physique. The strategy to do so is simply quality reps. Focus on achieving a deep stretch and quality contraction on every set, every rep.

BODYPART: ARMS

Tricep Pressdown w/ Rope
1 set of 40
1 set of 30
2 sets of 15-20

DB Skulls
4 sets of 15-20

Overhead Cable Tricep Extensions w/ Rope
3 sets of 15-20
1 triple dropset

Hammer Strength Dip Machine
4 sets of 12-20
This is by far my favorite tricep exercise. Neither of the Anytime Fitness' I train at have one of these machines.

Over the Shoulder One Arm Cable Tricep Extensions
3 sets of 15-20
1 triple dropset

Preacher Curl Machine
2 sets of 15-20
2 double dropsets

Crucifix Curls
5 sets of 15-20

Cable Curls*
4 sets of 15-20
*3 second squeeze at top, 5 second negative.

DB Hammer Curls
3 sets of 20 (per arm)

Reverse Grip Preacher Curls
3 sets of 20

Wrist Curls
4 sets of 20-40

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-16-16, 11:07 am
BODYPART: CHEST / HIGH REP INCLINE BENCH

Medium Height Cable Crossovers
1 set of 25
3 sets of 15-20

Incline Guillotine Bench
1 warm up set
4 sets of 15-20

Incline DB Flyes
4 sets of 15-20

Decline Smith Bench
4 sets of 10-15

Pec Dek
1 set of 25
3 sets of 12-15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-17-16, 11:39 am
I wasn't feeling it today. I still grinded through though, despite a lack of sleep and a lousy pump. Whether I feel 100% or 50% I'm not gonna have a half assed workout and just go through the motions. There's no point in training if you're not gonna give it your best effort. People who say "You're here, that's what counts" don't know what the fuck they're talking about. The gym is not some magical fucking place that you make improvements to your self just by being there. If you don't do the work, you're just gonna look like 90% of the rest of the people in the gym- the same. Year after year.

Tomorrow is a rest day and obviously I need the rest.

BODYPART: BACK / HIGH REP DEADLIFT

Lat Pulldown
2 sets of 20
1 double dropset
1 triple dropset

Close Grip Pulldown
3 sets of 15-20

Cable Rows
3 sets of 15-20
1 double dropset

Deadlift
2 warm up sets
225 x 16
225 x 20
245 x 17

T Bar Rows
3 sets of 20

Hammer Strength High Row
3 sets of 15-20*
*Utilizing rest-pause

Preworkout: BPI Pump HD, Pellegrino.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

I really miss my Animal Juiced Aminos. I need to put another order in soon.

qotk543
03-17-16, 10:17 pm
Siêu phẩm nhập vai hành động kiếm hiệp đa nền tảng Kiếm Hiệp Tình Duyên của nhà phát hành VTC Mobile hiện đã chính thức được ra mắt thị trường Việt Nam và đã nhận được sự hưởng ứng nhiệt tình của đông đảo cộng đồng Game thủ Việt. Game sẽ cho người chơi được trải nghiệm game PC full tính năng duy nhất chơi mượt trên mọi smartphone; Được thưởng thức bữa tiệc PK đáng kinh ngạc; Hack điểm tiềm năng Ngọc Rồng Online (http://goo.gl/k5qbR9) và kết giao với tất cả bằng hữu Võ Lâm trong thiên hạ. Hãy tận dụng cơ hội MIỄN PHÍ của Game để được tham gia Hoa Sơn Luận Kiếm Tranh Minh Chủ, Ngũ Thành Tranh Bá Đoạt Giang Sơn ngay trên chiếc điện thoại đáng yếu của các bạn nhé!Đây là một Game có dung lượng tuy nhẹ nhưng lại có thể mang tới cho người chơi những cảm giác chơi cực phê, cực đã. Chơi lâu ok không hề bị nóng máy, không hao 3G, tối ưu trên mọi Smartphone lưu ý có phiên bản riêng cho PC.

PA Kodiak
03-18-16, 10:28 am
Siêu phẩm nhập vai hành động kiếm hiệp đa nền tảng Kiếm Hiệp Tình Duyên của nhà phát hành VTC Mobile hiện đã chính thức được ra mắt thị trường Việt Nam và đã nhận được sự hưởng ứng nhiệt tình của đông đảo cộng đồng Game thủ Việt. Game sẽ cho người chơi được trải nghiệm game PC full tính năng duy nhất chơi mượt trên mọi smartphone; Được thưởng thức bữa tiệc PK đáng kinh ngạc; Hack điểm tiềm năng Ngọc Rồng Online (http://goo.gl/k5qbR9) và kết giao với tất cả bằng hữu Võ Lâm trong thiên hạ. Hãy tận dụng cơ hội MIỄN PHÍ của Game để được tham gia Hoa Sơn Luận Kiếm Tranh Minh Chủ, Ngũ Thành Tranh Bá Đoạt Giang Sơn ngay trên chiếc điện thoại đáng yếu của các bạn nhé!Đây là một Game có dung lượng tuy nhẹ nhưng lại có thể mang tới cho người chơi những cảm giác chơi cực phê, cực đã. Chơi lâu ok không hề bị nóng máy, không hao 3G, tối ưu trên mọi Smartphone lưu ý có phiên bản riêng cho PC.

Really? Out of all the threads in the forum, this spambot picks my log to make it's one single post on?

PA Kodiak
03-18-16, 10:42 am
Shoulders 3.18.16

Redeemed myself with an awesome pump today. Didn't want to stop so I did a few light sets for tri's when I was finished just to make the pump I had going even more fucking rediculous.

BODYPART: SHOULDERS / HIGH REP MILITARY

Standing Rear Delt Cable Flyes
3 sets of 20-30
1 double dropset

Standing DB Laterals
3 sets of 20
1 double dropset

Seated Smith Military Press
2 warm up sets
3 sets of 20
1 triple dropset

Reverse Pec Dek
4 sets of 15-20

Behind the Back Cable Laterals
3 sets of 20
1 set of 15

Bent Over DB Laterals
3 sets of 15-20
1 triple dropset

**Giant Set for Tricep Pump**
Tricep Pressdowns
Overhead Cable Tricep Extensions
Bent Over Cable Tricep Extensions
(2 giant sets, 20 reps each exercise)

What a pump.

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-21-16, 7:40 am
Legs 3.20.16

Holy fuckin' leg day. Heavy as fuck leg training with Team BLAC, followed by some posing practice. I'm in the process of piecing together a new routine for next year that will be far more impressive than last year's.

BODYPART: LEGS / HEAVY SQUAT

Leg Extensions
5 sets of 20

Hack Squat
5 sets of 10-15

Squat
2 warm up sets
6 sets of 405 x 4-8*
*Utilizing forced reps

Walking Lunges (Bodyweight)
3 sets

Leg Press
6 sets of 4-10*
*Utilizing forced reps

Preworkout: BPI Pump HD, Pine Bark Extract, Grape Seed Extract, Diet Tonic Water.
Intraworkout: Water.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-22-16, 5:28 pm
Trained arms today with one of my most consistent partners over the past 3 years, Brandon who is 18 days out from his next show. I also helped him with his posing for about a half hour afterwards.

BODYPART: ARMS

Tricep Pressdowns
2 sets of 30-40
5 sets of 15-20*
*Utilizing forced reps

Standing Overhead Cable Tricep Extensions
3 sets of 15-20
1 triple dropset

Dip Machine
4 sets of 15-20*
*Utilizing forced reps

Skulls
4 sets of 15*
*Utilizing forced reps

EZ Bar Spider Curls
1 warm up set
4 sets of 12-15

Preacher Curl Machine
3 sets of 15-20
1 double dropset

DB Curls
4 sets of 12-15 (per arm)

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Allmax Aminocore.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-24-16, 9:47 am
Chest 3.23.16

Heavy incline bench felt....well, fuckin heavy. My bench has always been weak. I maxed out on flat over a year ago with 265 but thats when I was on a powerlifting routine and eating 8,000 cals a day. Since I started training like a bodybuilder it's rare I even go up to 225 or beyond.

This was my first time trying one arm dumbell presses and I really like them. I was inspired by a video of Triple H doing them with 100 lb dumbells.

I finished up chest with some ab work. Many argue "abs are made in the kitchen," but I still feel core training serves a purpose in building a physique. I just need to start making it a priority and not an afterthought.

BODYPART: CHEST / HEAVY INCLINE BENCH

Incline Cable Flyes
4 sets (40, 30, 30, 20, 12, 35)

Incline Bench
2 warm up sets
175 x 10
175 x 8
175 x 9
205 x 3
135 x 15-20
Utilizing forced reps on all sets.

One Arm Incline DB Bench
4 sets of 8-15

Cable Crossovers (High Pulley)
4 sets of 15-20

Low Cable Crossovers
3 sets of 15-20
1 triple dropset

Decline Crunches
superset with
Hanging Leg Raises
(4 supersets)

Planks
2 Min, 1 Min, 1 Min, 1 Min

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Rage XL, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Powerade Zero.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-25-16, 3:17 pm
Back 3.25.16

BODYPART: BACK / HEAVY DEADLIFT

Close Grip Pulldown
1 set of 20
3 sets of 12-20
1 triple dropset

T Bar Row Machine
4 sets of 10-15

Deadlift
2 warm up sets
365 x 5
365 x 5
365 x 5
365 x 5

Lat Pulldown
4 sets of 15

Hammer Strength Pulldown
4 sets of 12-15

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Powerade Zero.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-26-16, 10:00 pm
Shoulders 3.26.16

Finally got some more juiced aminos. I've got to say this is probably my favorite supplement right now. Stack it with some good old Pycnogenol and it can't be beat.

BODYPART: SHOULDERS / HEAVY MILITARY

Standing Rear Delt Cable Flyes (25-30)
superset with
DB Laterals (15-20)
4 supersets

Reverse Pec Dek (20-30)
superset with
Behind the Back Cable Laterals (15-20)
4 supersets

Seated Smith Military Press
2 warm up sets
135 x 10
155 x 8
155 x 8
155 x 8

Upright Rows (15-20)
superset with
Seated DB Laterals (15-20)

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-28-16, 3:10 pm
Legs 3.28.1

Rough one day. I was feeling under the weather but grinded through it.

BODYPART: LEGS / HIGH REP SQUAT

Leg Extensions
4 sets of 20-25

Hack Squat
4 sets of 15-20

Lying Leg Curls
4 sets of 15

Squat
2 warm up sets
4 sets of 20

Leg Extensions
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos, Powerade Zero.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-29-16, 11:25 am
Arms 3.29.16

Still fighting off some sickness but managed to get an out of this world arm pump today with my partner Brandon.

BODYPART: ARMS

Standing Overhead Rope Extensions
1 set of 40
3 sets of 20-25
1 set of 40

Incline DB Skulls
4 sets of 15-20*
*Utilizing forced reps

Tricep Pressdowns
5 sets of 15-25*
*Utilizing forced reps

Over the Shoulder Cable Tricep Extensions
4 sets of 15*
*Utilizing forced reps

Reverse Grip Tricep Pressdowns
2 sets of 25-30

Seated DB Curls
5 sets of 12-20

BB Curls
3 sets of 8
1 set of 20

Preacher Cable Curls
4 sets of 15-20*
*Utilizing forced reps

Hammer Curls
3 sets of 12-15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
03-30-16, 10:42 am
Chest 3.30.16

BODYPART: CHEST / HIGH REP INCLINE BENCH

Pushups
As many as possible for 1 minute
30 seconds rest
As many as possible for 1 minute

High Pulley Cable Crossovers
4 sets of 15-20*
*Utilizing forced reps

Incline Bench
2 warm up sets
4 sets of 115 × 15-20*
*Utilizing forced reps

Hammer Strength Chest Press
4 sets of 15-20*
*Utilizing forced reps

Incline Cable Flyes
4 sets of 15-20*
*Utilizing forced reps

DB Pullovers
3 sets of 15-20*
*Utilizing rest-pause

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Centurion Labz God of War, Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-01-16, 11:26 am
Back 4.1.16

Trained back with Brandon who is now 8 days out. He's looking bigger, fuller, and leaner this year than at his last show so I'm very excited to see how he does next Saturday.

BODYPART: BACK / HIGH REP DEADLIFT

Close Grip Pulldown
1 warm up set
3 sets of 15-20*
*Utilizing forced reps

BB Rows
3 sets of 15

Lat Pulldown
4 sets of 15-20

Kneeling Dual Pulley Pulldowns
1 set of 20, 1 set of 25, 1 set of 35

Deadlift
1 warm up set
225 x 20
225 x 20
225 x 20
Took me a few weeks but I finally pulled 225 for 20 on all three sets. Next time around I will shoot for 245 x 20.

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-02-16, 2:39 pm
Shoulders 4.2.16

BODYPART: SHOULDERS / HIGH REP MILITARY

DB Laterals
4 sets (50, 30, 20, 40)

Bent Over DB Laterals
4 sets of 15-25

Smith Seated Military Press
2 warm ups
4 sets of 12-17*
*Did not exactly get high reps on this but refused to back down on weight. Still some good sets.

Reverse Pec Dek
4 sets of 20

Behind the Back Cable Laterals
4 sets (25, 20, 15, 8)

Standing Rear Delt Cable Flyes
5 sets of 15-20

Upright Rows (Negatives)
4 sets of 10-15 with a 8 second negative.

Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-03-16, 2:27 pm
Legs 4.3.16

New squat PR today.

This was my last training session with my partner Brandon before his show this Saturday and probably one of my last at this particular Anytime which has been my home gym for three years. It's time for the big fish to leave the small pond.

I didn't use any stims preworkout because lately they're just too much when I'm training legs. I'm practically killing myself when I do legs so the stims on top of that are just too much for me. I still like using preworkouts on less taxing days though such as arms or shoulders.

BODYPART: LEGS / HEAVY SQUAT

Seated Leg Curls
4 sets of 20

Leg Curls w/ Ball
3 sets of 20

Lying Leg Curls
4 sets of 15-20

Squat
135 x 10
225 x 10
315 x 8
405 x 6
445 x 3
465 x 1 (New PR)
My previous PR was 455 for a single. After I hit 445 for three I felt like I didnt have enough gas in the tank to attempt a new PR which was the plan going in today. My partner convinced me to go for it and with the aid of some smelling salts, my inzer belt, some foul language, and some screaming and hollering from bith parties I banged it out. What a rush it is to hit a new PR.

Hack Squat
4 sets of 15-20

Leg Extensions
1 set of 30
3 sets of 15-20*
*Very slow, controlled reps.

Preworkout: Animal Juiced Aminos, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-04-16, 3:06 pm
Arms 4.4.16

Short but intense arm workout today.

BODYPART: ARMS

Bent Over Cable Tricep Extensions (30-40)
superset with
Crucifix Curls (20)
4 supersets

Rope Pressdown (20)
superset with
Standing EZ Bar Curls (20)
3 supersets

Seated Overhead DB Extensions (20-25)
superset with
Preacher Curls (10-15)
3 supersets

Straight Bar Pressdowns (20)
superset with
Hammer Curls (20)
3 supersets

Cardio: Treadmill, 20 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-05-16, 11:45 am
Chest 4.5.16

Trained at an Anytime today. I planned on testing my one rep max on incline barbell bench but when I needed a spot I realized there was no one available. And I mean no one. It was like senior citizen day at this place and I wasn't about to have one of these old folks spot me. So I ditched the barbell and moved onto something else until someone showed up who could spot me. By then I opted for dumbells instead and got a few good sets in. A frustrating day but I made the best of it.

BODYPART: CHEST / HEAVY INCLINE BENCH

DB Pullovers
1 set of 30
3 sets of 20

Incline BB Bench
3 warm up sets of 12-15

Medium Height Cable Crossovers
4 sets of 15-20

Incline DB Bench
1 warm up set
4 sets of 75's x 7-10*
*2 forced reps at the end of each set. The guy spotting me barely gave any help, making each one last what seemed like an agonizing minute long rep. Definately provided a nice shock to the muscles.

Incline DB Flyes
4 sets of 20

Decline Smith Bench
5 sets of 8-10

DiDomenico Crossover
4 sets of 20

Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-07-16, 5:55 pm
Shoulders 4.7.16


BODYPART: SHOULDERS / HEAVY MILITARY

Seated DB Laterals
1 set of 50
1 set of 40
1 set of 20-30
1 set of 40

Standing Rear Delt Cable Flyes
4 sets of 15-20

Upright Rows
4 sets of 12-15*
*Five second negatives on each rep.

Seated DB Military
2 warm up sets
55's x 12
65's x 10
75's x 7
Should have been able to do more but was working around some shoulder pain.

Reverse Pec Dek
4 sets of 15-20

DB Shrugs
5 sets of 12-20

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-08-16, 3:57 pm
Back 4.8.16

About to run out of both protein and carb powder. So I put in an order for a 10 lb bag of Animal Mass. Looking forward to giving it a try.

BODYPART: BACK / HEAVY DEADLIFT

Lat Pulldown
2 warm up sets
4 sets of 12-15

DB Rows
1 warm up set
3 sets of 15

Deadlift
3 warm up sets
405 x 3
405 x 3
435 x 1

Close Grip Pulldown
4 sets of 15-20

BB Rows
4 sets of 12-15

Hammer Strength Row Machine
4 sets of 15-20*
*Slow negatives and focusing on the squeeze.

Cardio: Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-10-16, 4:22 pm
Legs 4.10.16

Trained at my brother's Anytime Fitness. He tells me no one here trains legs. So they got a free show today. I was told I had some on lookers while I was on leg press. After my last set and older man came up to me and asked me if that was thr most weight I've ever done. I said "I don't know, I just keep putting plates on til I can't do any more." He said "Aren't you afraid you're going to hurt yourself?" I said no. I told him I have show to win and I will win at all costs.

BODYPART: LEGS / HIGH REP SQUAT

Leg Extensions
5 sets of 15-20

Squat
2 warm up sets
185 x 20
225 x 20
275 x 17
315 x 15

Leg Press
4 sets of 15-20
One set of 1004 x 5

Leg Extensions
4 sets of 20-30

Lying Ham Curls
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Animal Juiced Aminos, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Cutler Nutrition Total Protein, Karbolyn.

PA Kodiak
04-11-16, 5:50 pm
Arms 4.11.16

Good arm pump today down at Webb's. Completely out of protein and carb powders, still waiting on my Animal Mass to arrive in the mail so I had to improvise post workout.

BODYPART: ARMS

Tricep Pressdowns w/ Straight Bar
1 set of 35
3 sets of 15-20
Using very strict form here with the elbows in tight in order to focus on rounding off the back of the tricep.

Overhead Cable Tricep Extensions w/ Rope
4 sets of 15-20

Hammer Strength Dip Machine
1 set of 25
3 sets of 15-20

Alternating DB Skulls (6-10)
superset w/
Tricep Pressdowns (15-20)
4 supersets, double dropset on last set.

Crucifix Curls
4 sets of 15-20

Straight Bar Curls
4 sets of 15-20

DB Preacher Curls
4 sets of 15

DB Hammer Curls
4 sets of 10-15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: CytoSport Muscle Milk, 32 oz Gatorade.

PA Kodiak
04-12-16, 5:34 pm
The Mass has arrived.
http://i1301.photobucket.com/albums/ag107/totalcirillo/20160412_174315_zpsaakekmok.jpg

PA Kodiak
04-12-16, 7:16 pm
Chest 4.12.16

This was supposed to be my high rep bench week. But that idea kind went out the window. Spurt of the moment thing. Not every rep scheme has to be perfect.

BODYPART: CHEST / HIGH REP INCLINE BENCH

Medium Height Cable Crossovers
1 set of 35
3 sets of 15-20

Incline DB Bench
4 sets of 8-12

DB Flyes
4 sets of 20

Incline Bench
4 sets of 8-15

Low Pulley Cable Crossovers
3 sets of 15-20
1 triple dropset

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
04-13-16, 12:00 pm
Back 4.13.16

Had a session with my trainer today. We also discussed my diet and training protocol. I'm going to be cutting back on squats and deads for the remainder of the offseason. Going forward I will only do one or the other each week, mostly likely on a cycle of 3 weeks of squats, 3 weeks of deads. Also, my diet will remain the same (keep meaning to post it here) for the next few weeks. I will try to post it here later this week.

We focused mostly on lower lats on this day, atleast for the first few exercises. The ideology behind it being to preexhaust the lower lats in order to achieve a more rounded, fuller, complete back.

BODYPART: BACK

Hammer Strength Pulldown
1 warm up set
3 sets of 20-25*
*We set the seat high on this and kept the elbows tucked in in order to focus on the lower lats.

Close Grip Pulldown
1 warm up set
3 sets of 20*
*Keeping the back completely straight and pulling the handle down past the sternum, squeezing the lower lats.

BB Rows
1 warm up set
3 sets of 8-12

Close Grip Cable Rows
3 sets of 20*
*Again, squeezing the lower lats.

T Bar Rows
3 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Animal Juiced Aminos
Intraworkout: Powerade Zero
Postworkout: Animal Mass

PA Kodiak
04-15-16, 4:36 pm
Shoulders 4.15.16

BODYPART: SHOULDERS

Bent Over DB Laterals (15-20)
superset with
Standing Rear Delt Cable Flyes (20-25)

Seated DB Laterals
4 sets of 20
1 triple dropset

Cable Laterals
6 sets of varied rep ranges

Seated DB Military
1 warm up set
4 sets of 6-10

Reverse Pec Dek
3 sets of 15

DB Shrugs
4 sets of 15-20

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
04-17-16, 7:47 am
I moved this week...broke it off with the girl I've been with for the past three years. Back in my old home town now, just a few blocks up from my old gym. My membership is still intact so I took a walk down there and hung out. "Take you back" from the Rocky movies played over and over in my head. The gym was just the way I remember it. Empty. Filthy. Dimly lit. Old rusty equipment. This place seriously looks like something out of an Animal ad. I'll continue to train at the other gyms I'm a member of. But I look forward to coming down here and blasting legs.

http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/FB_IMG_1445684107165_zpsatzzwlib.jpg

PA Kodiak
04-18-16, 5:51 am
Legs 4.17.16

Trained at my old gym. I will say this- it was cool to revisit but I have no desire to train here on the regular ever again.

BODYPART: LEGS

Leg Extensions
4 sets of 20

Squat
4 sets of 6-10

Hack Squat
4 sets of 15

Leg Presss
4 sets of 15-20

Stiff Leg Deadlifts
4 sets of 15

Preworkout: Animal Juiced Aminos, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Mass.

PA Kodiak
04-18-16, 11:42 am
Chest 4.18.16

BODYPART: CHEST

Medium Height Cable Crossovers
1 set of 40
2 sets of 21 triple dropset

One Arm Incline DB Bench
4 sets of 12-20

Hammer Strength Chest Press
4 sets of 10-15*
*Utilizing 8 second negatives

Incline Bench
4 sets of 8-12

Decline Smith
4 sets of 8-12

Low Pulley Cable Crossovers
3 sets of 15-20

Incline DB Flyes
3 sets of 12-15

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
04-20-16, 5:25 pm
Arms 4.19.16

BODYPART: ARMS

Kneeling Tricep Pressdowns w/ EZ Bar
3 sets of 20-40
3 sets of 15-20

Close Grip Bench
4 sets of 20-30

Seated Overhead DB Tricep Extensions
4 sets of 15-20

Reverse Grip Tricep Pressdowns
superset with
Bench Dips
3 supersets

DB Curls
4 sets of 12-20

Crucifix Curls
4 sets of 20

Preacher Curl Machine
4 sets of 20*
*Utilizing forced reps on last 3 sets


Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
04-22-16, 11:42 am
Back 4.21.16

BODYPART: BACK

Hammer Strength Pulldown
1 set of 30-40
3 sets of 15-20*
*Utilizing forced reps

T Bar Rows*
1 set of 30-40
2 sets of 15-20
1 quadruple dropset

Lat Pulldown
4 sets of 15-20*
*Utilizing forced reps

Cable Rows
4 sets of 15-20

DB Rows
3 sets of 12-15

Preworkout: Animal Juiced Aminos, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos
Postworkout: Animal Mass.

PA Kodiak
04-23-16, 1:25 pm
Shoulders 4.22.16

When you have a free gym membership now suddenly just a few blocks down the road, you tend to take advantage of it.

Made a short drive down the street to my old gym and hit shoulders with my first ever training partner from when I first started lifting. It was just like to good old days. Sometimes it's nice to be back home.

BODYPART: SHOULDERS

DB Laterals (25-30)
superset with
Bent Over DB Laterals (15-25)
(5 supersets)

Behind the Back Cable Laterals
4 sets of 20

Standing Rear Delt Cable Flyes
4 sets of 15-20

Seated DB Military Press
2 warm up sets
55's x 15
60's x 13
65's x 8
70's x 8

Wide Grip BB Rows (20-25)
superset with
Supported Bent Over DB Laterals (15-20)
(2 supersets)

Seated Cable Front Raises
4 sets of 15-20

Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
04-25-16, 9:54 am
Legs 4.24.16

Low volume leg day as far as number of exercises go, but still grueling, going to failure on all sets.

BODYPART: LEGS

Leg Extensions
2 sets of 30-40
2 sets of 20-30

Hack Squat
4 sets of 20

Squat
1 warm up set
4 sets of 10-15

Lying Leg Curls
4 sets of 15-20

Preworkout: Animal Juiced Aminos.
Intraworkout: Water.
Postworkout: Animal Mass.

PA Kodiak
04-25-16, 11:22 am
Arms 4.25.16

BODYPART: ARMS

Tricep Pressdown w/ EZ Bar
4 sets of 15-20

DB Kickbacks
3 sets of 20
1 double dropset

Dip Machine
3 sets of 15-20
1 double dropset

Kneeling Rope Pressdowns
3 sets of 20-30
1 triple dropset

Cable Curls
3 sets of 15-20
1 set of 30

Towel Curls (3 sets of 15)
1 set of positive resistance
1 set of negative resistance
1 set of constant resistance

Seated DB Curls
3 sets of 15-20

Reverse Grip Cable Curls
4 sets of 20-40

Behind the Back Wrist Curls
4 sets of 15-25

Preworkout: Centurion Labz God of War.
Intraworkout: Water.
Postworkout: Animal Mass.

PA Kodiak
05-01-16, 6:51 am
Chest 4.26.16

Changed the pace today and went for a little lower volume with heavier weights.

BODYPART: CHEST

Medium Height Cable Crossovers
1 set of 40
3 sets of 12-15

Decline DB Bench
1 warm up set
3 sets of 12-15

Hammer Strength Incline Chest Press*
4 sets of 12-15*
*Utilizing forced reps

Low Pulley Cable Crossovers
4 sets of 12-5

Preworkout: Centurion Labz God of War, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-01-16, 6:51 am
Back 4.28.16

BODYPART: BACK

Assisted Chins
4 sets of 15-20*
*Focusing on getting a deep stretch and squeezing the hell out of my back at the top.

T-Bar Rows
1 warm up set
4 sets of 8-12

Lat Pulldown
4 sets of 20*
*Utilizing forced reps

DB Rows
1 warm up set
3 sets of 10

Assisted Pull ups
4 sets of 15-20

Preworkout: Centurion Labz God of War.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-01-16, 6:23 pm
Treadmill's broke. Broke about 2 weeks ago. I haven't got any cardio in since but my weight has remained in the mid 230's since then. I plan on hitting the gym earlier than usual a few times a week and doing cardio postworkout until I buy a new one.

PA Kodiak
05-02-16, 8:11 am
Shoulders 4.30.16

BODYPART: SHOULDERS

Im not even gonna try to log this one. Lots of side laterals, followed by bent over laterals, more side laterals, more rear delt work...Finished up with some weird seated front raise/behind the neck overhead press combination I sae a video of Triple H doing. Felt pretty good.

Preworkout: Universal Shock Therapy.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-02-16, 8:21 am
Legs 5.1.16

Trained with my brother at the old gym down the street. Real good session here, had trouble walking the rest of the day.

BODYPART: LEGS

Leg Extensions
2 warm up sets

Hack Squat
1 warm up set
4 sets of 8-15

Squats
1 warm up set
4 sets of 6-12

Front Squats
3 sets of 15

Leg Press
3 sets of 20
1 set of 10

Stiff Leg Deadlift
4 sets of 15-20

Preworkout: Animal Juiced Aminos, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Powerade Zero.
Postworkout: Animal Mass.

PA Kodiak
05-04-16, 7:25 am
Well this is cool. I just got interviewed on RxMuscle after being selected as their "Member of the Month."

LINK: http://forums.rxmuscle.com/showthread.php?138172-PA-Kodiak-is-the-Rx-Muscle-Member-of-the-Month-for-May-2016!

PA Kodiak is the Rx Muscle Member of the Month for May 2016!

Chris is nearing his one-year anniversary as a member of the Rx Muscle Forums (June 7, 2016). He competed in his first show September 12th at the NPC Elite Physique Championships in Pittsburgh, PA where he placed 2nd in the open light heavyweight division and 3rd in the true novice division.

I view Chris as an Iron Philosopher, positive, goal-oriented, no-nonsense.

Let's learn more about PA Kodiak!*

Q: Height and weight?

A: 6', 190 contest weight, 235 offseason.

Q: How did you learn about Rx Muscle Forums?

A: Watching the Rx Muscle YouTube channel.

Q: What’s your favorite part of Rx Muscle Forums?

A: Play by play contest coverage.*

Q: What would you do to improve the site in general and the forums in particular?

A: I'd love to see live webcasting of both small and big shows alike, but I assume a lot of money and negotiating goes into that.

Q: How were you introduced to the weights?

A: When I was a young child, my uncle was very much into training. He could have easily competed and done well, but I don't think he's ever had the desire to do so. One day he took me to a gym called "The Barn." It was literally a barn on some guy's property with tons of free weights, machines, and posters of pro bodybuilders hanging on the walls. At the moment I thought it was awesome but it wasn't until years later in my early 20's that I would commit myself to the lifestyle.

Q: What's your favorite thing about bodybuilding?

A: I think we all love the pump. We love the way it makes us feel, we love seeing results. Most of us enjoy training. But more than that, I think it's the personal development that comes with it. Through bodybuilding I've grown as a person. I've learned the value of discipline, patience, and believing in one's self. Most importantly, I've learned that hard work pays off.*

Q: What's your least favorite thing about bodybuilding?

A: The negativity. So much negativity surrounds this sport. So many people within the bodybuilding community are hating on each other. Meanwhile most of the outside world falsely perceives us as freaks, weirdos, and social outcasts. We're all in this together, we all love the lifestyle, so why can't everyone just support each other and get along?

Q: What is your goal so far as the weights go?

A: I truly love the sport of bodybuilding so I want to go as far as I can with it. Right now the goal is to just win an overall and become nationally qualified.

Q: Do you have any favorite bodybuilders or strength athletes?

A: Guy Cisternino and Evan Centopani. I've had the pleasure of meeting both Guy and Evan and they both seem like really down to earth people. They don't put themselves on a pedestal like some others in the industry do and they have no problem making time for anyone who wants to talk or might have questions. I'm inspired by the hard work ethic they both embrace.

Q: Who is someone you look forward to meeting and perhaps picking their brain?

A: I'd really like to sit down with Charles Glass. He has so many tweaks on different exercises. He'll take a guy that benches 500 and make him struggle with 225.

Q: What has been the most effective workout you’ve followed?

A: I wasted a lot of time in my first year or two of training by not training to failure. I thought 12-15 reps meant you just stop somewhere between 12 and 15. Obviously I didn't make much progress that way. I later had success gaining both size and strength using Wendler's 5/3/1 program. Currently I train high volume and prexhaust, usually saving my heavy compounds for last.

Q: What’s your current split and would you share a workout for your favorite body part?

A: Currently I train 5 days a week, and do cardio on 3-4 of those days. Here's one of my most recent shoulder workouts:

Standing Rear Delt Cable Flyes
3 sets of 20-30
1 double dropset

Standing DB Laterals
3 sets of 20
1 double dropset

Seated Smith Military Press
2 warm up sets
3 sets of 20
1 triple dropset

Reverse Pec Dek
4 sets of 15-20

Behind the Back Cable Laterals
3 sets of 20
1 set of 15

Bent Over DB Laterals
3 sets of 15-20
1 triple dropset

Q: How long do your training sessions typically take to finish?*

A: As for the length of my training sessions, I try to wrap it up in an hour. Something like back or legs...sometimes even arms can take up to an hour and a half.

Q: What supplement company or brand does it right?

A: Universal/Animal is my go to supplement brand. Universal has stood the test of time and with reason. They don't make outrageous claims, they don't claim their supplements will do the work for you, they just make quality products to supplement your diet with. I personally like Uni-Liver and Juiced Aminos the best.

Q: What’s your current supplement stack?

A: Animal Mass
Animal Rage
Animal Juiced Aminos
Universal Uni-Liver
Universal Sterol Complex
Universal Shock Therapy
Centurion Labz God of War
Grape Seed Extract
Pycnogenol and/or Pine Bark Extract*

I almost always drink the Animal Juiced Aminos intra workout. For years Ive wished someone would put out an amino product that also contained pump enhancing ingredients and so now with Juiced Aminos I finally have that. Post workout is usually whey and Karbolyn but currently I'm giving the Animal Mass a try. I change up my preworkout supplements pretty frequently.

Q: What are three things you couldn't live without?

A: That's a tough one. But I'm gonna have to go with food, water, and oxygen.

Q: Ha! Okay, well, how about three luxuries you enjoy? I’d have to go with 1) movies, 2) comic books, and 3) spending waaaay too much time online!

A: Alright. Obviously training is a given. So I'll say the outdoors, red meat, and music. I'm a fan of hard rock. Motorhead and ZZ Top are among my favorites.

Q: What is your macro or food breakdown? Do you count calories, do calculations, and weigh your food?

A: I have a base diet that we are slowly building off of during this long offseason I'm taking. The diet is very clean and consists high protein, high carb, and low-moderate fat. Currently I'm at 3600 cals/day.

Q: Favorite cheat food?

A: Precontest, my usual cheat consisted of a steak from Longhorn with as much bread as I wanted to eat, followed by a trip to Dunkin' Donuts. I don't go as crazy right now since I am already eating a surplus of calories. Usually it's just a burger and fries.

Q: Other than hitting the iron, what do you enjoy doing the most with your free time?

A: Most of my time is spent either working or training. In any free time I have I like to enjoy the outdoors. Out of all outdoor activities, I enjoy fishing the most, specifically carp fishing. My life plan is to bodybuild up until my late 40's. After that I'm spending the rest of my life fishing.

Q: Where’s the best fishing?

A: If you're into carp fishing, you really don't have to go too far. I hear about so many guys who make the trip up north to fish for salmon and steelhead and I'm sure that's a blast. I can't say that I've ever done that, but I'm willing to bet a carp puts up just as good of a fight. You can find them in almost any lake or river in Pennsylvania. Some lakes hold bigger carp than others, but I'm not about to burn my best spots.

Q: What motivates you?

A: It's just the want and the drive to succeed. Motivation has to come from within. There's a lot of people out there looking outside of themselves for motivation, but motivation comes from passion, from desire, from wanting to be the best you can be. If you can't find your motivation to be great at something, you need to look deeper within yourself. Maybe you even need to get to know yourself better. Personally, I know what I want out of life. And if I do not achieve it, I will die trying to do so.

Q: To what do you credit your motivation? Where does your drive to be the best you can be arise from?

A: It's hard to say, but honestly I think it all comes back to bodybuilding. Bodybuilding is what made me want to excel, not just in the sport but in all aspects of my life. Before I discovered the weights, I was really just drifting around without a purpose or sense of direction. Once you start setting goals and achieving them you want to see how much more you can do and how far you can take it.

Q: In your training journal you mentioned “the great team I have behind me”. Who’s on your team?

A: The team I have behind me is Team Didomenico / Team BLAC (Bang Like A Champion). The team consists of myself, Bryan Meade, Brian Getty, Adam Pastrnak, and my trainer Chris DiDomenico. We all have similar goals and we all inspire each other. Right now DiDomenico is going for his pro card later this year at the North Americans so we're all willing to do whatever we can to support him. As for myself I won't be prepping again until December or January.

PA Kodiak
05-04-16, 2:40 pm
Arms 5.4.16

Felt good to get back on a treadmill this morning. Later hit arms with my trainer. Reverse pyramids on all sets.

BODYPART: ARMS

Bent Over Tricep Extensions w/ Rope (30-50)
superset with
Seated DB Tricep Extensions (15-20)
3 supersets
1 double dropset

Close Grip Bench (20-30)
superset with
Kneeling Rope Pressdowns (15-20)
3 supersets
1 double dropset

Preacher Curl Machine (15-20)
superset with
Seated Tricep Extension Machine (20-30)
3 supersets
1 double dropset

Standing EZ Bar Curls (25-30)*
superset with
Hammer Curls (8-15)
3 supersets
1 double dropset
*On these curls I used strict form, controlling the weight. Once I hit failure I would do rep out as many more as I could with no regard for form.


Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Cutler Nutrition Legend, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-04-16, 10:18 pm
Chest 5.4.16

BODYPART: CHEST

Incline DB Press
2 warm up sets
70's x 15
80's x 10
90's x 6

Medium Height Cable Crossovers
2 sets of 15-20
1 double dropset
1 triple dropset

Incline Bench
3 sets of 12-15
1 triple dropset

Decline DB Bench
4 sets of 12-15

Planks into Pushups*
3 sets to failure
*First time doing these and I gotta say I really underestimated them.

Cardio: Treadmill, 15 Min, Postworkout.
Preworkout: Universal Shock Therapy.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-06-16, 9:03 pm
Back 5.5.16

BODYPART: BACK

Lat Pulldown (15-20)
superset with
T Bar Rows (20-25)
4 supersets

Hammer Strength Pulldown
4 sets of 10-20

Close Grip Pulldown
2 sets of 20
1 double dropset
1 triple dropset

Hammer Strength Row
3 sets of 15-20
1 double dropset

Rack Pulls
2 warm up sets
4 sets of 495 x 6-8

Preworkout: Centurion Labz God of War.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-07-16, 9:03 am
Shoulders 5.6.16

BODYPART: SHOULDERS

Bent Over DB Laterals
1 set of 35
4 sets of 20-25

Standing DB Laterals
8 sets of various rep ranges, using various angles.

Reverse Pec Dek
1 sets of 25
2 sets of 15-20
1 double dropset

Seated Lateral Raise Machine
2 sets of 20
1 double dropset
1 triple dropset

Standing Rear Delt Cable Flyes
2 sets of 15-20
1 double dropset
1 triple dropset

Seated Smith Military Press
5 sets of 8-15

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-10-16, 7:08 am
Legs 5.8.16

Beat the holy piss out of myself again on legs. No supersets or dropsets, just working my ass off for every last rep.

BODYPART: LEGS

Lying Leg Curls
4 sets of 20

Walking BB Lunges
4 sets

Squat
2 warm up sets
4 sets of 8-12

Hack Squats
4 sets of 12-15

Leg Extensions
4 sets of 15-20*
*Utilizing rest-pause.

Preworkout: Centurion Labz Blood Rush, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Mass.

PA Kodiak
05-10-16, 7:19 am
Arms 5.9.16

"You can't have a plan B. If you have a plan B in your life it distracts your self from plan A."
-Guy Cisternino

I had the pleasure of getting to shoot the shit with Guy again this past weekens at the Pittsburgh Championships. To my surprise, he remembered me from our past interactions. We talked about training arms and back, because they are both weak points for us. His strategy for arms (as directed by Charles Glass) is the same as mine (as directed by Chris DiDomenico); going less heavy and putting emphasis on the squeeze. While I normally train arms at the 15-20 rep range, Guy trains in the 12-15 rep range.

BODYPART: ARMS

V Bar Tricep Pressdowns (20-25)
superset with
DB Curls (15-20)
4 supersets with 1 double dropset

Overhead Cable Tricep Extensions w/ Straight Bar (20)
superset with
Cable Curls w/ Straight Bar (20)
4 supersets with 1 double dropset

DB Skulls (20-30)
superset with
Hammer Curls (15-20)
4 supersets with 1 double dropset

Kneeling Rope Pressdowns (15-20)
superset with
Lying Cable Curls w/ EZ Bar (15-20)
4 supersets with 1 double dropset

Cardio: Treadmill, 25 Min, Postworkout.
Preworkout: Centurion Labz Blood Rush.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-12-16, 10:38 am
Chest 5.11.16

BODYPART: CHEST

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

Wide Grip Incline Bench
3 sets of 20-30

Medium Height Cable Crossovers
3 sets of 15-20
1 double dropset

Incline DB Bench
1 warm up set
4 sets of 6-10

Incline DB Bench into Incline Flyes*
2 sets
*My partner Brandon came up with these. The movement starts out as an extremely deep fly, but ends in a press. The stretch is incredible.

Hammer Strength Decline Press
3 sets of 15-20
1 double dropset

Smith Bench
4 sets of 8-12

Preworkout: Centurion Labz God of War, Centurion Labz Blood Rush, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-14-16, 9:28 pm
Back 5.12.16

BODYPART: BACK

Assisted Chins
1 set of 30
3 sets of 15-20

Straight Arm Pulldowns w/ Rope
3 sets of 20-25
1 double dropset

BB Rows
4 sets of 10-15

Close Grip Cable Rows
3 sets of 15-20
1 double dropset

Assisted Pullups
4 sets of 10-20

Rack Pulls
2 warm up sets
4 sets of 495 x 6-8

Cardio: Treadmill, 20 Min, Postworkout.
Preworkout: Centurion Labz God of War, Centurion Labz Blood Rush.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-16-16, 7:33 am
Shoulders 5.13.16

BODYPART: SHOULDERS

Lots of laterals raises with some rear delt work and then seated smith military press at the end. I really don't remember the order, sets, or rep schemes.

Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-16-16, 7:41 am
Legs 5.15.16

BODYPART: LEGS

Lying Leg Curls
3 sets of 20

Leg Extensions
4 sets of 15-20

Walking BB Lunges
3 sets

Hack Squats
5 sets of 8-15

Squats
5 sets of 8-15

Leg Extensions
3 slow and controlled reps of 15-20
1 triple dropset

Cardio: Outdoor Walk, 45-60 Min.
Preworkout: Centurion Labz Blood Rush, Pine Bark Extract, Grape Seed Extract, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Mass.

PA Kodiak
05-18-16, 9:58 pm
Arms 5.17.16

BODYPART: ARMS

Bent Over Tricep Extensions w/ Rope (20-30)
superset with
Hammer Curls (15-20)
4 supersets*
*1 double dropset on last one.

Seated Overhead Tricep Extensions w/ Rope (20-30)
superset with
Crucifix Curls (20)
4 supersets

Assisted Dips (20)
superset with
DB Curls (15-20)
4 supersets*
*1 double dropset on last one.

Kneeling Tricep Pressdowns w/ Rope (20)
superset with
Preacher Curls (20)
4 supersets*
*1 double dropset on last one.

Preworkout: Centurion Labz God of War, Centurion Labz Blood Rush, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-20-16, 5:26 am
Chest 5.18.16

BODYPART: CHEST

Smith Incline Bench
2 warm up sets
3 sets of 6-10

One Arm Incline DB Bench
2 sets of 12-15
2 sets of 8-10

Pec Dek
3 sets of 20-25
1 double dropset

High Pulley Cable Crossovers
3 sets of 15-20
1 double dropset

DB Pullovers
4 sets of 20

Cardio: Treadmill, 20 Min, Postworkout.
Preworkout: Centurion Labz Blood Rush, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Mass.

PA Kodiak
05-20-16, 7:10 am
Back 5.19.16

BODYPART: BACK

Hammer Strength Pulldown
2 sets of 30
1 set of 20
1 double dropset

Close Grip Pulldown
4 sets of 15-20

T Bar Rows
1 warm up set
3 sets of 8-10

Underhand Cable Rows
4 sets of 15-20

Rack Pulls
1 warm up set
3 sets of 15
1 double dropset

Cardio: Treadmill, 25 Min, Postworkout.
Preworkout: Centurion Labz God of War, Centurion Labz Blood Rush, Pine Bark Extract, Grape Seed Extract.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, 1 cup oats.

rschneidmiller
05-23-16, 7:06 pm
Love the journey PK keep it up

PA Kodiak
05-25-16, 11:06 am
Love the journey PK keep it up

Thanks for the support my friend. I haven't logged my last few workouts. Currently have a lot going on but still hitting it hard and keeping at it. I plan on looking 100% better in 2017 than I did in 2015.

PA Kodiak
06-02-16, 5:55 am
Chest 5.31.16

BODYPART: CHEST

Bench
20 sets of 20 reps
(Utilizing rest pause when necessary)

Incline Guillotine Smith Bench
4 triple dropsets

High Pulley Cable Crossovers
4 sets of 15-20

Weight: 233.8
Cardio: Treadmill, 30 Min, Postworkout
Preworkout: Centurion Labz God of War.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
06-02-16, 7:39 am
Arms & Abs 6.1.16

Cardio, abs, and arms all in before 11 am. Hell of a morning.

BODYPART: ABS (7 AM)
3 giant sets of touch touches, banana rocks, ab rollers, and planks.
My girl fucking kicked my ass.

BODYPART: ARMS (9 AM)

10 MINUTE NON-STOP SUPERSET
Rope Hammer Curls (20 reps)
superset with
Overhead Cable Tricep Extensions w/ Rope (20 reps)

Machine Dips (20-30)
superset with
DB Curls (12-15)

Overhead DB Tricep Extensions (15-20)
superset with
Crucifix Curls (15-20)

Smith Skulls (12-20)
superset with
Smith Drag Curls
3 supersets
1 triple dropset on last one.

Weight: 233
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Centurion Labz Blood Rush.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
07-08-16, 4:24 pm
Back 7.8.16

44 Weeks. Met with my trainer Chris DiDomenico today for a back session. We began laying out the plan for my next show. I've decided on the Mid Atlantic Cup next May. This leaves me with 44 weeks. I'll spend the next 20 weeks adding as much muscle as possible, take a bit of a 4 week break, and then begin my 20 week contest prep right around Christmas. I spent the past 2-3 months easing off the gas a bit and discovering there's more to life than bodybuilding. I had a few beers, went fishing, camping, spent lots of time with my new girlfriend. But now it is truly time to get "back on the grind." Kodiak is back.

BODYPART: BACK

Lat Pulldown
superset with
T Bar Row Machine
1 superset of 30-50
3 supersets of 12-15

DB Rows
1 warm up set
3 sets of 10-12

Seated Cable Rows
superset with
Hammer Strength Pulldown
3 supersets of 12-15*
*Utilizing forced reps

Assisted Chins
4 sets of 12-15


Cardio: Treadmill, 30 Min, Fasted
Preworkout: Animal Rage.
Intraworkout: Optimum Nutrition Amino Energy.
Postworkout: Animal Whey, Powerade.

PA Kodiak
07-09-16, 7:38 pm
Arms 7.9.16

Supposed to be an off day today, threw in an extra arm day.

BODYPART: ARMS

Preacher Machine Curls
superset with
Kneeling Rope Pressdowns
1 set of 30-50
2 sets of 15-20
1 double dropset

Seated Overhead Cable Tricep Extensions
superset with
French Bar Hammer Curls
1 set of 30-50
2 sets of 15-20
1 double dropset

Goblet Curls
superset with
DB Skulls
1 set of 30-50
2 sets of 15-20
1 double dropset

Dip Machine
3 double dropsets

Buddy Curls
Up to 15 and back down

Weight: 238.7
Cardio: Dog Walk, 3.6 Miles, 60 Min, Fasted.
Preworkout: Animal Rage, Centurion Labz Blood Rush.
Intraworkout: Optimum Nutrition Amino Energy.
Postworkout: Animal Whey, Powerade.

PA Kodiak
07-11-16, 5:40 pm
Legs 7.11.16

BODYPART: LEGS

Leg Extensions
2 sets of 30-40
3 sets of 15-25

Squats
1 warm up set
4 sets of 8-15
1 triple dropset

Hack Squats
1 set of 30
4 sets of 10-18

Lying Leg Curls
4 sets of 20

Cardio: Dog Walk, 50 Min, Fasted.
Preworkout: Centurion Labz God of War.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-13-16, 12:06 pm
Chest 7.12.16

BODYPART: CHEST

Bench
2 warm up sets
135 x 15
155 x 13
175 x 9
185 x 7
205 x 1
225 x 1

Cable Crossovers
1 set of 40
2 sets of 15-20
2 double dropsets

Incline Smith Bench
5 sets of 8-12

Low Pulley Cable Crossovers
3 sets of 15-20
2 double dropsets with holds

Cardio: Dog Walk, 55 Min, Fasted.
Preworkout: Animal Rage.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-13-16, 12:16 pm
Arms 7.13.16

BODYPART: ARMS

Tricep Pressdowns
1 set of 80?
1 set of 20
1 set of 25
1 set of 30
1 triple dropset

Dip Machine
1 set of 25
2 sets of 15-20
2 double dropsets

Smith Machine Skulls
4 sets of 15-30*
*Utilizing forced reps

Standing Overhead Cable Tricep Extensions w/ Straight Bar
3 sets of 15
1 double dropset

Tricep Pressdowns
1 pentadropset (Yes, penta meaning five).

Towel Curls
1 triset

EZ Bar Curls
4 sets of 15-20
1 triple dropset

Incline DB Curls
3 sets of 15-20

Weight: 236.4
Preworkout: Animal Rage.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-15-16, 3:13 pm
Back 7.15.16

Another great back session with my most consistent training partner Brandon.

BODYPART: BACK

Straight Arm Pulldowns w/ Rope
2 sets of 30-40
3 sets of 20

Lat Pulldown
5 sets of 15-20
3 double dropsets

Hammer Strength High Row
3 sets of 15-20
1 double dropset

T Bar Rows
1 warm up set
2 sets of 10-12
1 double dropset

Rack Pulls
6 sets of 15-20

Weight: 235.6
Cardio: Elliptical, 30 Min, Fasted
Preworkout: Animal Rage.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-16-16, 6:06 pm
Shoulders 7.16.16

BODYPART: SHOULDERS

Rear Delt Flyes w/ Bands
4 sets of 30-50

Bent Over Machine Laterals
4 sets of 25

Standing DB Laterals
3 sets of 20-25
1 triple dropset

Standing Lateral Raises w/ Bands
4 sets of 30-40

Standing Military Press
4 sets of 8-15

DB Front Raises
4 sets of 20 (each side)

DB Shrugs
5 sets of 20-30

Behind the Back BB Shrugs
5 sets of 20-30

Preworkout: Centurion Labz God of War.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-19-16, 9:50 am
Chest 7.17.16

Trained chest at Big Dogs with an old friend. Unfortunately had to work around a lot of shoulder pain.

BODYPART: CHEST

Bench
2 warm up sets
135 x 15
175 x 13
205 x 8
225 x 4
185 x 8
135 x 12

Incline DB Flyes
4 sets of 15

Cable Crossovers
4 sets of 20-30

Incline Bench
4 sets of 10-15
1 triple dropset

Preworkout: Animal Rage.
Intraworkout: Water.
Postworkout: Animal Whey, Complete Cookie.

PA Kodiak
07-22-16, 10:43 am
Shoulders 7.22.16

Trained arms yesterday but forgot to log. Great shoulder pump today. Also got more Juiced Aminos in the mail. I can't begin to express how much I love this stuff. Hands down my favorite supplement.

BODYPART: SHOULDERS

Bent Over DB Laterals
1 set of 50
2 sets of 15-20
1 double dropset

DB Laterals
1 set of 30
2 sets of 15-20
1 double dropset

Reverse Pec Dek
4 sets of 20-25

Behind the Back Cable Laterals
3 sets of 20-25
1 double dropset

Upright Rows
3 sets of 15-20
1 double dropset

Seated Arnold Press
2 sets of 20
2 sets of 10-12

Weight: 237.4
Cardio: Treadmill, 30 Min, Fasted.
Preworkout: Universal Shock Therapy.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
07-23-16, 1:13 pm
Back 7.23.16

BODYPART: BACK

Close Grip Pulldowns
1 set of 50
3 sets of 15-20
1 triple dropset

Hammer Strength High Row
4 sets of 20-30*
*Slow and controlled, focusing on the stretch and squeeze.

Deadlift
3 warm up sets
405 x 5
405 x 3
315 x 12

Lat Pulldown
4 sets of 20-30
1 triple dropset

Cardio: Treadmill, 30 Min, Fasted
Preworkout: Centurion Labz God of War.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
07-25-16, 5:48 pm
Legs 7.25.16

"BE SOMEBODY IN YOUR FUCKIN' LIFE!"
-Warrior

I missed legs last week. But redeemed myself today.

BODYPART: LEGS

Walking Lunges
4 sets

Squat
2 warm up sets
315 x 12
315 x 8
316 x 10
1 triple dropset (315, 225, 135)

Leg Press
3 sets of 20
3 sets of 8-10

Leg Extensions
3 sets of 20
1 double dropset
1 triple dropset

Lying Leg Curls
6 sets of 15-20

Preworkout: Animal Juiced Aminos, Pellegrino.
Intraworkout: Water.
Postworkout: Animal Whey, Karbolyn.

PA Kodiak
07-26-16, 10:41 am
Arms 7.26.16

Normally I superset tri's with bi's. Other times I'll do straight sets of tri's, then move onto bi's. Today my partner and I superset tri's with tri's, and then bi's with bi's. Grueling arm session.

BODYPART: ARMS

Tricep Pressdowns w/ Rope
superset with
Seated Overhead DB Extensions
4 supersets of 20-30

Overhead Tricep Cable Extensions w/ Straight Bar
superset with
Bench Dips
4 supersets of 20

Incline Skulls
1 set of 20
3 sets of 8-12

Incline DB Curls
superset with
BB Curls
4 supersets of 15

Standing High Pulley Cable Curls (20-25)
superset with
Preacher Curls (8-12)
4 supersets

Reverse Grip Cable Curls
superset with
Hammer Curls
4 supersets of 15-20

Weight: 238.8
Cardio: Dog Walk, 60 Min, Fasted.
Preworkout: Animal Rage.
Intraworkout: Animal Juiced Aminos.
Postworkout: Animal Whey, Karbolyn.