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Old 05-02-2012, 07:37 AM   #239
Rich Knapp
Wheelchair Pro
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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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May 1st

Delts, Abs

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o : 40g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o : AAEFXs NF Pro whey, serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb


W/O: A, Delts 15 mins SpeedBall

Military pin presses (pins at collar bone height)
Bar warm up
95 x 10
115 x 10
135 x 10
155 x 8
155 x 7

Single Arm Reverse cable flies (R/L)
10 x 10/10
15 x 10/10
25 x 10/10
30 x 10/10
30 x 10/10
30 x 10/10

12 sets

W/O: B: Abs

Pre w/o A: K-Otic, HBM, GlutaZorb
Intra w/o : 30g Karbolyn
Post w/o : AAEFXs NF Pro whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb


Weighted Ab crunches
9 sets

Daily total of 21 sets and 2 1/2 hours gym time.

NOTE: Tomorrow is Back, Bis and Traps.
Shooting for 1 arm Chin-ups with chair strapped on and chains around my neck.

My weight has been sitting around the 163-164 mark. Absolutely been loving the new cage set up.
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