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Old 04-30-2012, 03:56 PM   #234
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
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April 30th

Chest and Tri’s

Wake up: Test Charge
Pre w/o: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 30g Karbolyn (last sets: Cell Rush, LBA)
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM


w/o = “A”(chest), Joint ReHab cream


22 ½ deg. Incline, Bench Pin Press (pins at chest height)
• Bar for warm up
• 135 x 10
• 155 x 10
• 175 x 9
• 185 x 5

Decline Bench Pin Press (pins at 2 board height)
• 185 x 10
• 185 x 10
• 225 x 5
• 225 x 5
• 205 x 9

Flat Pin Press (pins at 1 board height)
• 135 x 10
• 185 x 8 (pretty wiped by this time)
• 185 x 8
• LBA, Cell Rush
• 160 x 12
• 160 x 7, totally wiped.

Pin Presses took more out of me than normal presses. 15 total sets.
Just did some heavy chest singles on the 28th playing, not be fully recovered as far as the weights lifted, but worked chest to get back in the rotation. Cage maintenance between sets. Checking bolt tightness with it being a few days of work and it is settled in now.

__________________________________________________ ______________________________

w/o = “B” Tri’s

Pre w/o: Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM


Tri press Downs, overhand, ropes, underhand grips Jumbo sets

• 45 x 10/10/10
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
This was the same as 15 single sets

Lying Db Tri Kick Backs (R/L)
• 15’s x 10/10
• 15’s x 10/10
• 15’s x 10/10
__________________________________________________ ___________

w/o= "C"

Ab Crunches
• 3 sets

36 single sets for the day. Total gym time around 3 hours.
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