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Old 01-30-2012, 06:56 PM   #101
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.
Reputation: 148270
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Jan 30th
Delts

Pre w/os: K-Otic, HBM, GlutaZorb
Intra w/os: BCAAs, 30gs AAEFX Karbolyn
Post w/os: AAEFXs NF Pro, soy nut, Pepitas Nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb


W/O

Bb Overhead Press

1. 45 (bar) x warm up
2. 115 x 10
3. 135 x 10
4. 185 x 5
5. 155 x 12
6. 135 x 12

Side Cable Delt raises, single arm, L/R no break L/R then a break.
1. 15 x 12/12, 12/12
2. 15 x 12/12, 12/12
Same as 4 sets.

Incline Bench Db Reverse Flies.
1. 30s x 10
2. 20s x 12
3. 20s x 12

Side Db side raises
1. 20s x 10
LBA Pro, LG -5, Cell Rush
2. 20s x 10
3. 20s x 12

Same as 16 sets

W/O #2 = gym play time

H.S. ISO Shoulder Press (total weight)
1. 200 x 10
2. 290 x 1
3. 290 x 1
4. 200 x 15

Extended Arm Reverse Flies
1. 130 x 10
2. 205 x 8
3. 295 x F
4. 160 x 12

Daily total of 24 sets
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