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Old 12-21-2011, 10:45 AM   #473
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
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Dec 20th


Back and Bis

W/O : strict form, speed sets

Speed sets: NO talking, one gets off from a set the next gets on right away and starts, NO breaks or rests.

Pre w/os: AAEFXS Test Charge, K-Otic, Kre-Alkalyn and HBM, 10gs Karbolyn

INTRA: 40g AAEFX Karbalyn, BCAAs

Post W/O: AAEFX NF Pro, 10g Karbolyn, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb


Pro Grip Lat Pull Downs
  1. 135 x 10, front
  2. 135 x 10, back
  3. 135 x 10, front
  4. 135 x 10,back
  5. 135 x 10,front
V Handle Lat Pull Downs
  1. 135 x 10
  2. 135 x 10
  3. 135 x 10

Seated Db Alternating Bi Curls
  1. 60s x 5 , power set
  2. 50s x 10
  3. 50s x 8
v Liquid sups
  1. 40s x 10
  2. 40s x 11
  3. 40s x 10

NOTES: Back hurt, but glad Dakota pushed me threw it being it was a pull down day (stretches the back out) AAEFX Joint ReHab on my back at night working through this. Being winter to start with, and it being the worst time of the year for me and my back, it may take a little longer.

This new warmer, not as drafty apartment, Im doing better than at the old run down place. I just have to remember WHY Im doing better and not get stupid again. Yes its great to push yourself and there is getting stupid.
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