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

[deanna7272]

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]

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]

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]

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]

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]

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]

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.

[PA Kodiak]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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