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Old 02-06-2012, 05:37 PM   #115
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,051
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
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Feb 6th
Delts, Traps

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA’s, 30g’s AAEFX Karbolyn
Post w/o’s: AAEFX’s NF Pro, soy nut, Pepitas Nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb


W/O A: alone at home, front and side heads

Db Shoulder Presses
• 40’s x 12
• 50’s x 12
• 60’s x 12
• 70’s x 10
• 50’s x 15
• 50’s x 20

Db Single arm Side Later Raises, slow tempo
• 20 x 8/8
• 20 x 8/8
LBA Pro, LG -5, Cell Rush
• 20 x 10/10

W/O #2 = gym

Machine Revers Flies
• 115 x 12
• 175 x 10
• 220 x 8
• 220 x 8
• 116 x 13

Cable Rear Delt Pulls
• 30 x 10
• 60 x 10
• 100 x 10
• 100 x 8
• 80 x 15

Chest Supported Trap Pulls
• 100 x 10
• 205 x 12
• 280 x 10
• 305 (stack) x 8
• 170 x 20
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