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

[PA Kodiak]

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]

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]

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]

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]

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]

TRAINING SPLIT:
http://i1301.photobucket.com/albums/...psmdiqj4ze.jpg

DIET:
http://i1301.photobucket.com/albums/...pskipyo6uf.jpg

[PA Kodiak]

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]

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]

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]

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]

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]

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]

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]

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:


CURRENT DIET:

[PA Kodiak]

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]

Looking good in here bud. I'll be tagging along and picking your brain... if you don't mind.

[PA Kodiak]

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]

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]

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]

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.