Grant Me Revenge: 2017 Offseason Journey

[PA Kodiak]

Crom, I have never prayed to you before. I have no tongue for it. No one, not even you, will remember if we were good men or bad. Why we fought, or why we died. All that matters is that two stood against many. That's what's important! Valor pleases you, Crom. So grant me one request...

GRANT ME REVENGE!

...and if you do not listen, then to HELL with you!

http://i1301.photobucket.com/albums/ag107/totalcirillo/IMG_20170529_200203_397_zpsujlqvbw1.jpg

A little background on me...I'm 6' and currently 210 pounds. 31 years ago I was born into a small, middle class family just south of the steel city of Pittsburgh and still reside there today. My upbringing taught me to hold close values such as respect for others, appreciation and loyalty to family and friends, and to dream big. My time in bodybuilding has taught me that hard work pays off, to always believe in one's self, and to never give up on your dreams.

In 2015 I competed in my first show, the NPC Elite Physique Championships, where I took 2nd in my weight class as a light heavyweight. After a long (and bumpy) offseason I competed again this year at two shows. The first of which was the NPC Mid Atlantic Cup, placing 4th in the heavyweights. The second being the NPC Julie Palmer Ultimate Showdown, placing 10th as a light heavyweight. That last show left a bad taste in my mouth. A taste that I will remember for the entirety of this offseason and as long as I compete in bodybuilding.

This is my 2017 offseason journey. I have 6 months to improve. At this time I am putting all my eggs in one basket. I want to be a champion. And I will do whatever it takes.

Contest prep will begin January 2018. Follow along if you'd like.

[PA Kodiak]

Plan of attack.


SPLIT
http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/2017-06-12%2007.47.03_zpsxkswscbh.jpg
The next few weeks I am training not so much to break down the muscle, but just to get a good pump and flush the muscles with blood. Reps in the 15-25 range at the request of my coach.

Precontest, I train back twice a week (heavy on Sunday, high reps on Wednesday). I'm scrapping that in the offseason and going back to having an abs & calves day on Wednesday. My coach is not a big advocate of training abs or calves but it is my personal belief I could greatly benefit from both. Cardio is currently performed 5 days a week- Sun, Mon, Wed, Thurs, Fri. (Fasted, light intensity on incline treadmill for 40 min)



DIET
http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/2017-06-12%2007.46.17_zpsb3u4smd2.jpg
Carbs upped by approximately 50 grams from precontest diet. Also supplementing with a multivitamins and multi-minerals, fish oil, desiccated liver tabs, and bcaa's.

[PA Kodiak]

Back 6.11.17

BODYPART: BACK

Lat Pulldown
4 sets of 20-25

Seated Hammer Strength Row*
4 sets of 20
*Performed standing

Seated Close Grip Cable Row*
4 sets of 20
*Using the bent u-shaped bar (not sure what it's actually called) and sitting on a stack of 45's. I feel the most muscle activation using thelis variation.

Deadlift (20-25)
superset with
Corey Matthews Pulldowns (15-20)
4 supersets

DB Hammer Curls
3 sets of 12-15

Weight: 214.7
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Chest 6.12.17

All about the pump right now. Felt like my chest and tri's were gonna explode.

BODYPART: CHEST

Low Pulley Cable Crossovers
5 sets of 15-20

Smith Incline Bench
5 sets of 15-20

High Pulley Cable Crossovers
6 sets of 20-30

Smith Decline Bench
4 sets of 15-20

Assisted Dips (15-20)
superset with
Dip Machine (20-30)
3 supersets

Tricep Pressdown w/ Straight Bar
superset with
DB Laterals
3 supersets of 20

Weight: 216.2
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Legs 6.13.17

BODYPART: LEGS

Squat
5 sets of 15-20

Leg Press
5 sets of 15-20

Leg Extensions
6 sets of 20-30

Lying Leg Curls
3 sets of 20

Weight: 213.2

[PA Kodiak]

Calves & Core 6.14.17

This training session went really well and I think I am going to benefit greatly from going in weekly and hitting some muscle groups I usually neglect.

All calf exercises are performed slow and controlled with a pause on each contraction. Im determined to build some Evan Centopani-esque calves.

Added some extra carbs in today to keep the metabolism going via an extra 1/2 cup of rice at meal 3 and a big piece of banana nut bread with my post workout shake.

BODYPART: CALVES & CORE

Hack Machine Calf Raises
5 sets of 15

Leg Press Calf Raises
5 sets of 15

Flat Footed Smith Machine Calf Raises
5 sets of 20

Hanging Leg Raises
5 sets of 15-20

Hammer Strength Crunch Machine
5 sets of 15

Lat Pulldown w/ EZ Bar
4 sets of 15-20
(I did a few sets on here just to keep the pump going. These felt really good and am going to add them as a staple in my back days.)

Reverse Back Extensions
5 sets of 15-20

Weight: 209.2
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Shoulders 6.15.17

BODYPART: SHOULDERS

Seated Face Pulls w/ Rope
5 sets of 20-30

Seated Lateral Raise Machine
5 sets of 20-25

Reverse Pec Dek
5 sets of 15-20

Standing DB Laterals
5 sets of 15-20

Seated DB Military Press
4 sets of 15-20

DB Shrugs
4 sets of 20-25

Weight: 209.2
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Arms 6.16.17

BODYPART: ARMS

Tricep Pressdown w/ Straight Bar
5 sets of 15-20*
*Very strict form with constant tension, big squeeze at the bottom.

Preacher Curl Machine
5 sets of 15-20

One Arm Tricep Pressdown to the Side
3 sets of 15*
*Bending over upon failure to get more reps on each set.

Standing EZ Bar Curls
4 sets of 20*
*Very strict form and slow, controlled reps.

Smith Skulls
2 warm up sets
3 sets of 8-12
1 set of 20

DB Hammer Curls
4 sets of 10-12

Bent Over Cable Tricep Extensions w/ Straight Bar
4 sets of 20-25

Weight: 208
Cardio: Treadmill, 40 Min, Fasted.

[rschneidmiller]

Nice to see that you are ready for another show. I really enjoyed following along on the last show perp. I'm sorry things didn't go as you would have like but lessons learned right? I'm looking forward to following along for this prep to see what changes you will be making from the lessons learned from the last one. Good luck and thanks for letting us all follow along.

[PA Kodiak]

Nice to see that you are ready for another show. I really enjoyed following along on the last show perp. I'm sorry things didn't go as you would have like but lessons learned right? I'm looking forward to following along for this prep to see what changes you will be making from the lessons learned from the last one. Good luck and thanks for letting us all follow along.

Always a pleasure to have you along for the journey. What hurt me most between 2015 and 2017 is it was too long of an offseason and I allowed myself to get distracted. This year, I'll have roughly 6 months to make improvements before jumping back into prep. The key thing is that I keep up on my cardio throughout the offseason and stay consistent with my diet. There will be no ballooning up an extra 50 lbs this year. As focused as I am right now, I know that won't be a problem. As you said, I've learned a few lessons over the past 2 years.

My current training sessions won't be very exciting to follow. But it will pick up in a few weeks. Right now we're taking advantage of the post contest rebound and just training for a pump. Intensity is at a minimum-moderate level. No forced reps, very few dropsets or anything like that. We're giving my CNS a break for 6-10 weeks and then it'll be time to start pushing again.

[PA Kodiak]

Off/Cheat 6.17.17

Being that I'm no longer in pre-contest mode and we're slowly increasing the cals again, crazy huge cheats aren't necessary anymore. But I still enjoy the mental break of being able to relax and eat something I don't normally get to have. As long as I stick to my diet and training throughout the week, I don't lose sleep over having a burger and fries or some bbq and ice cream on a Saturday. And I still think an ocassional, moderate sized cheat is beneficial to growth, energy, and metabolism.

This week was a bomb ass margherita style pizza prior to hitting PNC Park for a Pirates game. A few hours later when I got home I had some peanut butter and a pint of Moose Tracks ice cream before bed.

Weight: 207.8

[PA Kodiak]

Back 6.18.17

Late morning back session with my coach. Slept in and missed cardio which throws me off schedule and puts me in a foul ass mood for the rest of the day. Good pump though.

BODYPART: BACK

Lat Pulldown
4 sets of 15-20

One Arm DB Rows
5 sets of 15-20

Close Grip Seated Cable Rows*
4 sets of 15-20
*Leaning in, but not leaning back. Keep a straight back and pulling the handle to the chest to focus on hitting the middle-upper back.

Bent Over Smith Rows*
4 sets of 15-20
*Neither of us have ever performed bent over rows on a smith until now but found this to be a great variation due to the constant tension and muscle engagement. Many times myself when doing barbell rows I loose the tension at the bottom of the movement.

Close Grip Pulldown
3 sets of 15-20

Supported T Bar Rows
3 sets of 15

Weight: 213.4

[PA Kodiak]

Chest 6.19.17

Insane pump today. Definately leaving my ego at the door with the weight I'm using for these sets.

BODYPART: CHEST

Incline DB Bench
1 warm up set
3 sets of 15-20

Bent Over Cable Crossovers
4 sets of 20-25

Smith Incline Bench
4 sets of 15-20

DB Flyes
3 sets of 15-20

Hammer Strength Decline Press
superset with
Low Pulley Cable Crossovers
3 supersets of 15-20

Seated Dip Machine
4 sets of 20-30

Weight: 215
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Legs 6.20.17

BODYPART: LEGS

Made plans to hit a second back session later this week with my training partner so I'm fitting calves and abs in on other days this week.

Not pushing myself to the brink of death like I usually do with legs. Just working on getting a really good pump through high reps and shifting some focus to hams and calves. It's been said "shows are won from the back."

Walking Lunges
2 sets

Leg Press
superset with
Leg Press Calf Raises
4 supersets of 20

Stiff Leg Deadlift
superset with
Leg Press Calf Raises
3 supersets of 15-20

Lying Leg Curls
superset with
Leg Press Calf Raises
4 supersets of 20

Leg Extensions
superset with
Unilateral Leg Press Calf Raises
4 supersets of 20

Weight: 212.6

[PA Kodiak]

Back 6.21.17

BODYPART: BACK

Reverse Grip Pulldown w/ EZ Bar
5 sets of 20-30*
*Pyramid sets

Wide Grip T Bar Rows
5 sets of 15-20

Close Grip Pullups
4 sets to failure

Wide Grip Lat Pulldown
4 sets of 20-30

Smith Rows
4 sets of 15-20

Standing Close Grip Pulldown to the Chest
3 sets of 20-25

Reverse Grip Cable Curls w/ Straight Bar
5 sets of 20-25

Weighted Back Extensions
5 sets of 20

Weight: 213.8

[PA Kodiak]

Shoulders 6.22.17

Most times when I train, I find myself starting at a lighter weight and working up to heavier weights that I can use without sacrificing form too much. Lately during this 8-10 week pump phase I've been working my way up to those heavier sets and then back down, all while keeping my reps in the targeted range. This to me, has always been known as pyramid sets, although I've heard different definitions of the term over the years.

Rear Delt Cable Flyes
5 sets of 20

Supported Bent Over DB Laterals
5 sets of 15-20

Seated Face Pulls w/ Rope
3 sets of 20-25

Seated Smith Military Press
4 sets of 15

Standing DB Laterals
6 sets of 20-25

DB Shrugs
4 sets of 20-25

BODYPART: SHOULDERS

Weight: 211.3
Cardio: Treadmill, 40 Min, Fasted.

[PA Kodiak]

Arms 6.23.17

A combo of supersets and straight sets today. Anything to keep the insane pump going.

BODYPART: ARMS

Spider Curls w/ EZ Bar
superset with
Incline Skulls
4 supersets of 15-20
Man, what a damn pump right off the bat. I haven't done either of these exercises in a while. Perfect superset combo.

Tricep Pressdowns
superset with
High Pulley Dual Cable Curls
4 supersets of 20-25

Overhead Cable Tricep Extensions w/ Rope
superset with
DB Curls
3 supersets of 15

One Arm Tricep Pressdowns to the Side
dropset into
Bent Over One Arm Tricep Pressdowns to the Side
3 sets of 20-25

One Arm Cable Curls
3 sets of 20

Seated Dip Machine
2 sets of 40-50

Assisted Dips
2 sets of 15

Bent Over DB Curls
3 sets of 15-20

Weight: 211.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 6.25.17

I attended a backyard grill off competition yesterday (which I won) so for my cheat I had a few burgers, a small strip steak, and when I got home I had a pint of red velvet Halo Top before bed. As the afternoon turned to night the grill off turned into a booze party and that was my que to roll out. I've got no time for that nonsense. I have championships to win.

The crazy pumps just keep coming. Man what a fucking rebound this is. Hope to share some pics in the next week or so.

BODYPART: BACK

Reverse Grip Pulldown w/ EZ Bar
superset with
T Bar Rows
4 supersets of 20

One Arm Seated Cable Rows
3 sets of 20

Lat Pulldown
3 sets of 20

Deadlift
superset with
Standing Close Grip Pulldown to the Chest
4 supersets of 20-30

Straight Arm Pulldowns w/ Rope
2 sets of 15

Hammer Curls
3 sets of 12-15

Weight: 216.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 6.26.17

BODYPART: LEGS

Squat
5 sets of 15-20

Hack Squat
4 sets of 15-20

Leg Press (20-25)
superset with
Leg Press Calf Raises (12-15)
4 supersets

Lying Leg Curls
3 sets of 15-20

Leg Extensions
3 sets of 15-20

Weight: 211.6

[PA Kodiak]

Chest 6.27.17

BODYPART: CHEST

Smith Incline Bench
5 sets of 15-30*
*Pyramid stye (2 sets of 25-30, 2 sets of 15-20, 1 set of 25-30)

Low Pulley Cable Crossovers
5 sets of 15-25*
*Pyramid style (2 sets of 20-25, 2 sets of 15-20, 1 set of 25-30)

Incline DB Bench
4 sets of 15-20*
*Pyramid style

Medium Height Cable Crossovers
4 sets of 20

Assisted Dips
4 sets of 15-20

Giant Set:
Tricep Pressdowns w/ Straight Bar
superset with
Seated Dip Machine
superset with
Standing DB Laterals
3 supersets of 20-30

Weight: 213
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Calves & Core 6.26.17

BODYPART: CALVES & CORE

Flat Footed Smith Calf Raises
5 sets of 20-25*
*Pyramid style sets

Hack Squat Calf Raises
5 sets of 15-20

Leg Press Calf Raises
6 sets of 15-20*
*3 second pause at the top and bottom of each rep. Once failure is reached, ditch the pauses and rep out more until failure is reached again.

Decline Sit Ups
3 sets to failure

Hanging Leg Raises
7 sets of 15-20

Wide Grip Lat Pulldown
3 sets of 20

Weight: 213.6
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Shoulders 6.29.17

As usual, lots of focus on the rear delts. Three sets of 30-40 reps with the bands right off the bat to kickstart the crazy fuckin pump.

BODYPART: SHOULDERS

Rear Delt Flyes w/ Band
3 sets of 30-40

Reverse Pec Dek
5 sets of 15-25*
*Pyramid style

Supported Bent Over DB Laterals
5 sets of 15-25*
*Pyramid style

Seated DB Military Press
5 sets of 15-20*
*Pyramid style

Standing DB Laterals
4 sets of 20-25

Behind the Back BB Shrugs
3 sets of 20

BB Shrugs
3 sets of 15

DB Shrugs
3 sets of 20

Weight: 212.8
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 6.23.17

BODYPART: ARMS

Lying Crossface DB Tricep Extensions
superset with
Bent Over DB Curl
5 supersets of 15-30*
*Pyramid style, dropset on last set of tri's

Tricep Pressdowns w/ Straight Bar
superset with
One Arm Cable Preacher Curls
4 supersets of 15-20*
*Pyramid style, dropset on last set

Incline Skulls
superset with
Spider Curls w/ EZ Bar
3 supersets of 15-20*
*Pyramid style, dropset on last set of tri's

And just to blow that pump out to rediculous levels of insanity...

GIANT SET*
Bent Over One Arm Tricep Pressdowns to the Side
superset with
DB Hammer Curls
superset with
Seated Dip Machine
superset with DB Laterals
3 giant sets of 20-25
*None of these sets were taken to failure. Just dumping as much blood into the muscle as possible to finish up with a freaky ass pump.

Weight: 213
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

So here's a few pics. The top one showing the transformation I underwent earlier this year to get back into contest shape and the bottom one showing the progress I made over 20 months of training and trying to bring my back up.

2017 Contest Prep Transformation
http://i1301.photobucket.com/albums/ag107/totalcirillo/IMG_20170519_184552-1_zpsvmsmo3wp.jpg
March 2017, April 2017, May 2017

As you can tell from the first pic on the left I had really let myself go during my long offseason. It's been said (and perhaps this is evidence) that women weaken legs. Especially those party girls who throw you off you road to greatness. There was a good 6 month stretch in the middle of my offseason where my head wasn't right, I was missing meals daily, cheating several times a week, and drinking every weekend which resulted in me gaining way too much bodyfat.

2015 to 2017 Back Progress
http://i1301.photobucket.com/albums/ag107/totalcirillo/IMG_20170607_080754_zpsvhedeovh.jpg
2015 NPC Elite Physique Championships, 2017 NPC Mid Atlantic Cup

Despite that 6 month blunder, I still made a considerable amount of progress as shown in the pic above. I'll be the first to point out that I have better color in the most recent pic and my posing is also much better (thanks to hours of practice with my coach). But my back and physqiue as a whole has definately improved.

So the question is this. If I made this much progress in a year and a half of dicking off...what can I achieve in fully focused 6 month offseason with no distractions?

[PA Kodiak]

Back 7.2.17

BODYPART: BACK

Lat Pulldown
superset with
Seated Medium Cable Rows*
4 supersets of 15-20
*Sitting on a stack of 45's to change the angle of the row.

T Bar Rows (15-20)
superset with
Close Grip Chins (to failure)
3 supersets

Reverse Grip Pulldown w/ EZ Bar
superset with
Wide Grip Bent Over Smith Rows
3 supersets of 15-20

Deadlift (20-30)
superset with
Hammer Strength Pulldown (15-20)
3 supersets

Corey Matthews Pulldown
3 sets of 15-20

DB Curls
3 sets of 15

Weight: 215
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Chest 7.3.17

Decided this week to do some supersetting. Just to change the pace and throw my body a curveball. Still keeping the reps high in the 15-25 range.

BODYPART: CHEST

Incline DB Bench
superset with
Low Pulley Cable Crossovers
4 supersets of 20

Smith Incline Bench (25-30)
superset with
DB Pullovers (15-20)
4 supersets

Incline DB Flyes
superset with
Bent Over Cable Crossovers
3 supersets of 15-20

Bent Over One Arm Tricep Pressdowns to the Side
3 sets of 20-25

Seated DB Laterals
3 sets of 20

Weight: 215.2
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 7.4.17

Banging legs down at the East Main Street Mecca on this American as fuck Independence Day.

http://i1301.photobucket.com/albums/ag107/totalcirillo/Mobile%20Uploads/IMG_1499184184375_zpsypodresh.jpg

BODYPART: LEGS

Walking Lunges
3 sets

Hack Squat
4 sets of 15-20

Leg Press
4 sets of 15-20

Stiff Leg Deadlift
5 sets of 20

Squat
4 sets of 15

Leg Extensions
2 sets of 15-20

Weight: 216

[PA Kodiak]

Back 7.5.17

BODYPART: BACK

Assisted Chins
4 sets of 15-20*
*Using a different grip on each set (Medium overhand, close underhand, close neutral, wide overhand)

BB Rows
4 sets of 20-25*
*Double dropset on last set

Lat Pulldown (Neutral-Medium Grip)
4 sets of 20-25*
*Double and triple dropsets on last 2 sets

T Bar Rows
4 sets of 20-25*
*Double dropset on last set

Wide Grip Seated Cable Rows
4 sets of 15-20

Rack Pulls
3 sets of 20-30

Tricep Pressdowns
4 sets of 20*
*Using a different grip on each set (Medium overhand, Wide overhand, close overhand, Wide underhand)

Weight: 215.8
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Shoulders 7.6.17

BODYPART: SHOULDERS

Behind the Back Cable Laterals
superset with
Standing DB Laterals
4 supersets of 20-25

One Arm Rear Delt Cable Flyes (15)
superset with
Face Pulls (20-25)
4 supersets*
*Double and triple dropsets on last 2 sets

Smith Seated Military Press (15)
superset with
Bent Over DB Laterals (15-20)*
*Triple dropset on last set
3 supersets

BB Shrugs
4 sets of 15-20

Farmers Hold
3 sets

Weight: 217.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 7.7.17

BODYPART: ARMS

Bench Dips
3 sets of 25-30

Tricep Pressdowns
3 sets of 15-20

Incline DB Curls
3 sets of 15

Preacher Curls
3 sets of 15

Bent Over One Arm Tricep Pressdowns to the Side
3 sets of 25-30

Close Grip Bench
3 sets of 15-20*
*Triple dropset on last set

DB Curls
3 sets of 15-20

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

One Arm Cable Curls
2 sets of 20-25

Weight: 216.6
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

OFF DAY / CHEAT

Weighed in at 215.6 this morning. I have been reverse dieting for 5 weeks now. In accordance with our plan, I have been keeping my repetitions high and the goal has been to just get a rediculous pump every time I'm in the gym. This week I started to push the intensity a little more, adding supersets to some days and dropsets to others. I feel like my CNS has gotten enough of a break and my body is probably starting to adapt to the current training style of high rep straight sets so it's time to start doing something different.

For the next three weeks, reps will remain high, but with intensity principles added (dropsets, supersets, rest-pause, negatives, burns, holds, etc). On the fourth week I'll drop the intensity principles and just focus on moving heavy weights in the 6-12 rep range. After a few weeks of training with heavier weights I will add the dropsets and what not back in.

Cheat meal today was a burger and fries from Five Guys and a dozen wings.

[PA Kodiak]

Back 7.10.17

BODYPART: BACK

Reverse Grip Pulldown w/ EZ Bar
superset with
One Arm DB Rows
4 supersets of 15-20

Wide Grip Lat Pulldown
superset with
T Bar Rows
4 supersets of 15-20

Deadlift
4 sets of 20*
*Pause deadlifts on last set

Hammer Curls
2 sets of 15

Reverse Grip Cable Curls
2 sets of 20-25

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Chest 7.12.17

BODYPART: CHEST

Bent Over Cable Laterals
4 sets of 15-20*
*Double dropset on last set

Bench
1 warm up set
3 sets of 15
I jumped off this pretty quick. Shoulders kept taking the brunt of the load causing nothing but pain.

Incline DB Bench
3 sets of 15-20

DB Pullovers
4 sets of 15-20*
*Double dropset on last set

Low Pulley Cable Crossovers
3 sets of 15-20*
*Double dropset on last set

Smith Decline Bench
4 sets of 20-25*
*Double and triple dropsets on last 2 sets

Tricep Pressdowns w/ Rope
superset with
Standing DB Laterals
4 supersets of 20-30

Weight: 218
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 7.13.17

Felt like I could use a day off. I've trained 6 days a week now every week since the start of the year. So I took off Wednesday and had a cheat meal to re-energize. Classic triple drom Wendy's and a pint of ice cream. Also switched up the split a little and hit arms today. Tomorrow will be shoulders and calves.

BODYPART: ARMS

Tricep Pressdowns w/ Rope (30, 20, 15)
superset with
Standing DB Curls (20, 15, 15)
3 supersets*
*Double dropset on last set of pressdowns

Incline Skulls (20-25)
superset with
Overhead Cable Curls (15-25)
3 supersets*
*Double dropset on last set of skulls

Bent Over Cable Tricep Extensions w/ Straight Bar
superset with
Spider Curls w/ EZ Bar
3 supersets of 15-20

Smith Skulls
superset with
One Arm Cable Preacher Curls

Assisted Dips
2 sets of 15-20

One Arm Tricep Pressdowns to the Side
2 sets of 20

DB Hammer Curls
3 sets of 15-20

Weight: 217.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Shoulders 7.14.17

BODYPART: SHOULDERS

Supported Bent Over Cable Laterals
5 sets of 20*
*Double dropset on last set

Bent Over DB Laterals
3 sets of 15-20

Smith Seated Military Press
1 set of 20
3 sets of 12-15*
*Double dropset on last set

Reverse Pec Dek
3 sets of 20*
*Double dropset on last set

Standing DB Laterals
5 sets of 20

Upright Rows
4 sets of 15-20

Behind the Back BB Shrugs
4 sets of 15-20

Weight: 217.8
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 7.16.17

BODYPART: BACK

Assisted Pull Ups
4 sets of 15-20
Alternating grips on each set

Meadows Rows
4 sets of 15-20*
*Double dropset on last set

Lat Pulldown w/ EZ Bar
3 sets of 15*
*Triple dropset on last set

T Bar Rows
3 sets of 15

Wide Grip Lat Pulldown
3 sets of 20

One Arm DB Rows
4 sets of 12-15

Close Grip Pulldown to Chest
3 sets of 20

[PA Kodiak]

Legs 7.17.17

BODYPART: LEGS

Walking Lunges
3 sets

Front Squat
1 warm up set
4 sets of 15-20
1 set of 25
Staggered the weight in a manner that allowed me to get 15 reps, 20 reps, 15 reps, and then 20 reps again. By the last set I had to really fight for that last rep.

Hack Squat
3 sets of 15-25
Decreasing the weight each set, 1st set 15 reps, 2nd set 20 reps, 3rd set 25 reps.

Leg Press
2 sets of 20-25*
*I felt some low back pain on the first set. Not a big deal. 2nd set in it got increasingly worse. It would start in my lowback at the bottom of the rep and travel up my leg on the way up. When I attempted the 3rd set, I had to shut it down a few reps in. I'll have to make a trip to my chiro to see whats up.

Summersault Squats
3 sets of 20

Leg Press Calf Raises
7 sets of 15-20

Hack Squat Calf Raises
superset with
Flatfooted Bodyweight Calf Raises
10 supersets of 10 (200 reps total)
Talk about a pump! I will be applying this trick to other bodyparts as well in the future. It might not look like much but by the 5th superset in my calves felt like they were gonna explode.

Weight: 222.6

[PA Kodiak]

Chest & Delts 7.18.17

Lots of volume today. No shoulder day this week so I fit them in with chest.

BODYPART: CHEST & DELTS

Incline DB Bench
2 warm up sets
5 sets of 15-20*
*Pyramid style sets

Cable Claps
4 sets of 20*
*Double dropset on last set

Kneeling Landmine Press
4 sets of 15-20

Incline Cable Flyes
4 sets of 15-20*
*Double dropset on last set

Bench
4 sets of 15

DB Pullovers (15-20)
superset with
Standing DB Laterals (20-25)
3 supersets

Behind the Back Cable Laterals
2 sets of 15-20

Bent Over DB Laterals
3 sets of 15-20

Standing Rear Delt Cable Flyes
3 sets of 15-20

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Calves & Core 7.19.17

BODYPART: CALVES & CORE

Flat Footed Smith Calf Raises
6 sets of 15-20

Linear Hack Calf Raises
6 sets of 15-20

Leg Press Calf Raises
6 sets of 20
Alternating stances on each set.

Hanging Leg Raises
7 sets of 20

Weight: 219.8
Cardio: Treadmill, 40 Min, Postworkout

[PA Kodiak]

Back 7.20.17

BODYPART: BACK

Wide Grip Lat Pulldown
4 sets of 20*
*Triple dropset on last set

Close Grip Seated Cable Rows
4 sets of 15-20*
*Double dropset on last set

Reverse Grip Pulldown w/ EZ Bar
3 sets of 20

Close Grip Chins
3 sets to failure

Deadlift
1 warm up set
3 sets of 30

Low Back Hyperextensions
superset with
Assisted Wide Grip Chins
3 supersets of 15-20

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 7.23.17

BODYPART: ARMS

Bent Over Cable Tricep Extensions w/ Straight Bar
4 sets of 20

Preacher Curl Machine
3 sets of 20

Tricep Pressdowns w/ Rope
4 sets of 20*
*Double dropset on last set

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

Seated Overhead DB Tricep Extensions
4 sets of 15-20*
*Double dropset on last set

Standing One Arm Cable Curls
3 sets of 20-25

Seated Dip Machine
3 sets of 15-20

DB Hammer Curls
3 sets of 15-20

Weight: 222
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

OFF DAY / CHEAT

Sushi. Sashimi. Strip Steak. Loaded Baked Potato. Ice Cream.

And 2 double cheeseburgers before bed.

Time to get nasty.

Or fat.

[PA Kodiak]

Legs 7.23.17

It's been 7 weeks since the Julie Palmer show. For these past 7 weeks I've trained with high reps (20-30 for most sets) and more recently started utilizing supersets and dropsets again. At this point we're switching gears and going back to lower rep ranges; nothing above 15 unless I'm training arms or delts.

BODYPART: LEGS

Walking Lunges
3 sets

Lying Leg Curls
1 warm up set
4 sets of 10-15

Parking Lot Lunges
3 sets

Leg Press
1 warm up set
4 sets of 6-8

Squat
2 warm up sets
5 sets of 6-10

[PA Kodiak]

Chest 7.24.17

BODYPART: CHEST

DB Pullovers
2 warm up sets
3 sets of 12-15

Incline DB Bench
2 warm up sets
3 sets of 12-15

Bent Over Cable Crossovers
7 sets of 15*
*30 seconds rest between each set

Smith Bench
1 warm up set
3 sets of 12-15

Low Pulley Cable Crossovers
3 sets of 8-10

Assisted Dips
3 sets of 12-15

Dips
3 sets of 6-8

Weight: 225.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Calves & Core 7.25.17

BODYPART: CALVES & CORE

Leg Press Calf Raises
6 sets of 12-15

Seated Calf Raise
3 sets of 12-15

Hack Calf Raises
4 sets of 12-15

Unilateral Leg Press Calf Raises
3 sets of 15-20

Flat Footed Smith Calf Raises
4 sets of 12-15

Hammer Strength Crunch Machine
15 reps to the front, 15 reps to the right, 15 reps to the left.
3 supersets

Hanging Leg Raises
7 sets of 20

Weight: 226.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 7.26.17

BODYPART: BACK

Medium-Neutral Grip Pulldown
1 warm up set
4 sets of 12-15*
*Double dropset on last set

Pendlay BB Rows
1 warm up set
3 sets of 10-12

Assisted Wide Grip Chins
4 sets of 12

Seated Close Grip Cable Rows
4 sets of 10-12

Deadlift (8-10)
superset w/
Straight Arm Pulldowns w/ Rope (15)
2 warm up sets
3 supersets

Weight: 224.2
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Shoulders 7.27.17

BODYPART: SHOULDERS

Standing Rear Delt Cable Flyes
2 warm up sets
3 sets of 12-15

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

Supported Bent Over Cable Laterals
3 sets of 12-15

Standing DB Laterals
4 sets of 12-15

Seated Chain Laterals (15-20)
superset with
Standing DB Laterals (12-15)
4 supersets

Smith Upright Rows
1 warm up set
3 sets of 10-12

Seated DB Military Press
2 warm up sets
3 sets of 12-15

DB Shrugs
1 warm up set
5 sets of 15

Weight: 221.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 7.28.17

BODYPART: ARMS

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

Seated Dip Machine
4 sets of 15-20

Smith Close Grip Bench
1 warm up set
3 sets of 12

Tricep Pressdowns w/ Straight Bar
4 sets of 12

Incline DB Curls
4 sets of 12-15

Bent Over DB Curls
3 sets of 15

Dual Pulley Overhead Cable Curls
3 sets of 15

Preacher Curls
3 sets of 10-12

Weight: 222.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 7.30.17

Late night back session.

BODYPART: BACK

Close Grip Pulldown
2 warm up sets
3 sets of 10-12

Assisted Wide Grip Chins
3 sets of 12

T Bar Rows
1 warm up set
4 sets of 10-12

Reverse Grip Seated Cable Rows
4 sets of 15

Meadows Rows
3 sets of 15

Rack Pulls
2 warm up sets
3 sets of 8-10

[PA Kodiak]

Chest 7.31.17

BODYPART: CHEST

Low Pulley Cable Crossovers
1 warm up set
3 sets of 12-15

Smith Decline Bench
4 sets of 12-15

Bent Over Cable Crossovers
3 sets of 12-15

Incline DB Bench
4 sets of 10-12

Incline DB Flyes
4 sets of 12-15

Weight: 225.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 8.1.17

BODYPART: LEGS

Walking Lunges
3 sets

Leg Extensions
4 sets of 15

Squat
2 warm up sets
4 sets of 10-12

Hack Squat
4 sets of 12-15

Leg Press
4 sets of 15

Lying Leg Curls
4 sets of 15

Weight: 221.4

[PA Kodiak]

Calves & Core 8.2.17

BODYPART: CALVES & CORE

Hack Calf Raises
superset with
Flat Footed Calf Raises
6 supersets of 10

Flat Footed BB Calf Raises
6 sets of 12-15

Leg Press Calf Raises
8 sets of 15

Hanging Leg Raises
5 sets of 25

Seated Crunch Machine
6 sets of 20

DB Side Bend
4 sets of 20

Weight: 224.2
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 8.317

Dealing with some serious shoulder pain this week. Dropping shoulder day and going back to having an second back day. Will work some medial and posterior delt work in when possible.

BODYPART: BACK

Assisted Wide Grip Chins
3 sets of 15

Supported Smith Rows
3 sets of 12-15

Assisted Neutral Grip Chins
3 sets of 15

Bent Over DB Rows
3 sets of 10-12

T Bar Rows
3 sets of 12

Assisted Pullups
3 sets of 15

One Arm Seated Cable Rows
3 sets of 15

Bent Over DB Laterals
7 sets of 15

Weight: 224.8
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 8.4.17

BODYPART: ARMS

Incline DB Skulls
superset with
Standing DB Curls
3 supersets of 12-15

Overhead Cable Tricep Extensions w/ Rope (12-15)
superset with
One Arm High Pulley Cable Curls (15-20)
3 supersets

Incline Skulls
superset with
Spider Curls w/ EZ Bar
3 supersets of 15

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

Standing DB Laterals
7 sets of 20

Weight: 224.2
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

NEW OFFSEASON SPLIT (AUG 2017)
http://i1301.photobucket.com/albums/ag107/totalcirillo/20170809_195134_zpssxxsos8k.jpg

Rep range of 8-12 on most sets. Nothing above 15 reps unless I'm training arms or delts.

Dropping shoulder day for the next few weeks due to some odd shoulder pain. I'll train medial delts with chest and posterior delts with back. No direct anterior delt training for now.

I've made Wednesday a second rest day only because I need a day to fit in real life responsibilities. Working full time afternoons, part time on weekends, and training nearly every morning makes it difficult to get anything else done. In the event I don't have anything that requires my time on that day, I'll go in and train abs. (Calves will still be done regularly, either with legs or another bodypart).

Also reverting to having two back days a week, but this time using one day to focus on thickness and the other to focus on width.

NEW OFFSEASON DIET (JULY/AUG 2017)
http://i1301.photobucket.com/albums/ag107/totalcirillo/20170809_195053_zpsdntvsmmz.jpg

Not much has changed with my diet since competing. The first big change that happened was switching back to chicken from fish. Shortly after my 7th meal changed from chicken and olive oil to cottage cheese (or a shake) and peanut butter. As of last week I added a half cup of rice to my beef meal which had previously had no carbs. Aside from these changes, I might have some extra healthy fats here and there throughout the week (nuts, avocado) but that's it.

[PA Kodiak]

Back 8.6.17

BODYPART: BACK (focus on thickness)

Lat Pulldown
1 warm up set
4 sets of 12

Pendalay BB Rows
4 sets of 12-15

One Arm DB Rows
4 sets of 10-12

T Bar Rows
3 sets of 15

Deadlift
2 warm up sets
3 sets of 10

Weight: 228.4
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Chest 8.7.17

BODYPART: CHEST

Pec Dek
2 warm up sets
3 sets of 12-15

Smith Incline Bench
3 sets of 8-12

Bent Over Cable Crossovers
3 sets of 12-15

Incline DB Bench
1 warm up set
3 sets of 10-12

Low Pulley Cable Crossovers
3 sets of 12-15

High Pulley Upright Cable Crossovers
3 sets of 15

Landmine Press
3 sets of 12-15

Hammer Strength Decline Press
3 sets of 10-12

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 8.8.17

BODYPART: LEGS

Walking Lunges
3 sets

Leg Extensions
4 sets of 12-15

Squat
2 warm up sets
4 sets of 10

Hack Squat
4 sets of 12-15

Leg Press
1 warm up set
4 sets of 12-15

Leg Extensions
4 sets of 12-15

Weight: 226.8

[PA Kodiak]

Back 8.13.17

Very busy week last week. Didn't have a chance to log my back width workout or my arms workout.

BODYPART: BACK

Hammer Strength Pulldown
1 warm up set
3 sets of 10

Seated Neutral Grip Cable Rows
1 warm up
4 sets of 12-15

Smith Rows
1 warm up
3 sets of 12

T Bar Row Machine
4 sets of 12-15

Deadlift
2 warm up sets
3 sets of 7

Close Grip Pulldown
4 sets of 12-15

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Chest 8.14.17

BODYPART: CHEST

Incline Hammer Strength Press
2 warm up sets
4 sets of 10

Incline DB Flyes
4 sets of 12-15

Smith Incline Bench
3 sets of 10

High Pulley Cable Crossovers
2 sets of 15

Low Pulley Cable Crossovers
3 sets of 12-15

Standing DB Laterals (20)
superset with
Standing Overhead Cable Tricep Extensions w/ Rope (15)
6 supersets

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 8.15.17

BODYPART: LEGS

Walking Lunges
3 sets

Squats
2 warm up sets
4 sets of 8-10

Leg Press
1 warm up set
4 sets of 12-15

Hack Squat
4 sets of 12

Lying Leg Curls
4 sets of 12-15

Hack Calf Raises
superset with
Flat Footed Calf Raises
7 supersets of 10

Leg Extensions
2 sets of 20-25
2 sets of 12-15

Weight: 229.4

[PA Kodiak]

Back 8.17.17

BODYPART: BACK (Focus on Width)

Assisted Wide Grip Chins
4 sets of 15

Reverse Grip Pulldown w/ EZ Bar
4 sets of 12-15

T Bar Rows
2 warm up sets
3 sets of 12

Wide Grip Pulldown
3 sets of 12-15

Assisted Close Grip Chins
4 sets of 12

Supported Bent Over DB Laterals
4 sets of 12-15

Reverse Pec Dek
3 sets of 12-15

Weight: 229.2
Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Arms 8.18.17

BODYPART: ARMS

Tricep Pressdowns
2 sets of 20
3 sets of 12-15

Incline Skulls
4 sets of 12-15

Seated Overhead Cable Tricep Extensions w/ Rope
4 sets of 12-15

Assisted Dips
3 sets of 12-15

Preacher Curls
3 sets of 8-12

Overhead Cable Curls
3 sets of 12

DB Hammer Curls
4 sets of 10-12

Seated Wrist Curls
3 sets of 15-20 (palms facing up)
3 sets of 15-20 (palms facing down)

Reverse Grip Cable Curls
3 sets of 15

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Legs 8.20.17

http://i1301.photobucket.com/albums/ag107/totalcirillo/20170822_034542_zpsabykh7ml.jpg

Banging legs with the crew in PGH and filming for the next episode in my coach's video series leading up to Nationals in 13 weeks. Today was one for the ages.

BODYPART: LEGS

Walking Lunges
3 sets

Leg Extensions
5 sets of 15-20*
*Double dropset on last set

Parking Lot Lunges
4 sets of 20 steps

Hack Squat
2 warm up sets
4 sets of 6-10

Front Squats
2 warm up sets
4 sets of 4-8

[PA Kodiak]

Chest 8.21.17

BODYPART: CHEST

DB Pullovers
2 warm up sets
3 sets of 15

Bent Over Cable Crossovers
3 sets of 12

Smith Decline Bench
1 warm up set
3 sets of 10-12

Incline DB Bench
1 warm up set
3 sets of 6-10

Standing DB Laterals
superset with
Overhead Cable Tricep Extensions w/ Rope
3 supersets of 15-20

Standing DB Laterals
superset with
Tricep Pressdowns w/ Rope
3 supersets of 15-20

Cardio: Treadmill, 40 Min, Fasted

[PA Kodiak]

Back 8.6.17

Only one back session this week, so a combination of exercises for both width and thickness.

BODYPART: BACK

Close Grip Pulldown
1 warm up set
3 sets of 10-12

Wide Grip Assisted Chins
4 sets of 12-15

Hammer Strength High Row
4 sets of 15*
*Focus on deep contraction on each rep.

T Bar Rows
3 sets of 20*
*Focus on deep contraction on each rep.

Deadlift
2 warm up sets
3 sets of 4-8

Seated Close Grip Cable Rows
3 sets of 15

Cardio: Treadmill, 30 Min, Fasted

[PA Kodiak]

Arms 8.24.17

BODYPART: ARMS

Seated Overhead Cable Tricep Extensions w/ Rope
2 warm up sets
4 sets of 10-12

Wide Grip Tricep Pressdowns
3 sets of 10-12

DB Skulls
4 sets of 10-12

Seated Dip Machine
4 sets of 12-15

One Arm Tricep Pressdowns to the Side
3 sets of 15-20

One Arm Cable Curls
1 warm up set
3 sets of 12-15

Preacher Curl Machine
3 sets of 12

DB Hammer Curls
4 sets of 10-12

Seated Wrist Curls
4 sets of 15-20

Cardio: Treadmill, 30 Min, Fasted

[PA Kodiak]

Update
October 2017

I decided to take a break from logging. Almost 2 years straight of logging every workout left me a little burned out and its honestly been nice not trying to remember every little detail of my training session several hours after I'm done so that I can post it on here.

My bodyweight has been staying at a consistent 232-236. I continued (some) cardio throughout my entire offseason which helped me to stay moderately lean. This is will a huge advantage for me going into prep.

I have 5 more weeks of offseason training. In the first week of December I will be starting prep. I'll be doing the NPC Mountaineer Classic in April 2018 followed by the NPC Pittsburgh Championships two weeks later.