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Old 01-25-2012, 06:40 PM   #89
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
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Jan 25th
165.4 today.

Chest and Tri’s: Lighter weight, slow reps and feel it this week ( ½ sat sets ½ rep range w/o’s )

Pre w/o’s: K-Otic, HBM, GlutaZorb, AAEFX Joint Rehab
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, low-fat chocolate milk, pineapple, soy nuts shake.
AAEFX’s HBM


w/o = “A”(alone) Chest- 4-2-4-2 tempo

Bb Decline Bench Press, (weight + Micro Chains)
• 135 x 10
• 155 x 10
• 175 x 10
• 200 x 6
• 200 x 6
• 175 x 7, got light headed going to Db’s for safety reasons

Db Decline Presses.
• 80’s x 12, these feel heavy after doing Bb chain work. Left Delt a little tender after the Bb work.
• 80’s x 12
• 80’s x 12
• 80’s x 10
• 80’s x 10
• 80’s x 9

12 sets

w/o = “B” Tri’s Light slow rep work seen as I just did them the other day
Tri supper sets, overhand, ropes, underhand grip

• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• Cell Rush, LG-5, LBA Pro
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

Same as daily total of 33 sets
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