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Old 05-03-2012, 08:34 AM   #243
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.
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May 2nd

Back, Traps and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFX’s HBM


W/O “A”, Upper Back:

1 arm Chin-ups with chair and chains
• 1 set

RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test)• 55 x 10
• 75 x 10
• 95 x 10
• 185 x F, bench lifted up.
• 115 x 12
• 115 x 15
• 125 x 10

2 arm Pull-Ups
• 10
• 12
• 10
• Cell Rush, LBA
• 12
• 12

12 full sets

W/O: “B” Low Back, Bi's and Traps

Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake


22 ½ deg. Incline Bench Db Low Rows
• 60’s x 12
• 75’s x 12
• 85’s x 10
• 85’s x 10
• 85’s x 10

Db Shrugs
• 85’s x 15
• 85’s x 15
• 85’s x 20

Alternating Db Curls
• 55’s x 5

Db Concentration Curls (R/L)
• 55 x 10/10
• 55 x 10/10
• 55 x 10/10

12 sets

Daily total = 24 sets.

NOTE: Think I’ll have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.

OFF weights May 3 & 4th.
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