View Single Post
Old 06-01-2011, 04:46 PM   #49
Rich Knapp
Wheelchair Pro
Max Brawn
Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
Rich Knapp's Avatar
 

Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default June 1st

Back, Biís

A workout, Back and Bi.

FreeMotion Lat Pull Downs
1. 100 x 12, warm up
2. 200 x 8
3. 200 x 8
4. 150 x 10, varied Static holds

H.S. ISO Seated Rows
1. 204 x 10
2. 204 x 10
3. 204 x 10
4. 204 x 10, varied static holds

FreeMotion Crucifix Lat Pulls
1. 100 x 10
2. 150 x 10
3. 150 x 10
4. 110 x Sat set with varied static holds

Machine Preacher Curls, Negatives with 5 count
1. 145 x 5
2. 145 x 5
3. 145 x 5
4. 145 x 5

Machine Preacher Curls
1. 175 x 1
2. 170 x 1
3. 140 x 3
4. 125 x 5
Liquid sups
1. 65 x Sat set

Seated Db Alternating curls
1. 40ís x 8
2. 50ís x 4
3. 60ís x 4

Concentrated on the squeeze, slow mixed with speed reps. Lactate Acid burn at rep 6.

B workout, Biís

Occluded Db Bi Curls.
4 sets
ē 35 x 12,12,10,8
__________________
DFAC Wheelchair Rep.
"3D Muscle Journey" Sponsored Athlete
"If you think your lean enough. Your 4 weeks out, keep going."
Rich Knapp is offline   Reply With Quote