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Old 05-23-2012, 04:07 PM   #294
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 23rd

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn
Intra w/o: 25g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple shake. AAEFX’s HBM

W/O: light workout. Short and sweet

Low Db Rows 22 deg. Incline Bench
• 90’s x 10
• 90’s x 12
• 90’s x 12

Pro Grip Lat Pull Downs behind neck 3-1-3-1 tempo
• 95 x 10
• 115 x 12
• 115 x 12

“V” Handle Cable Curls 3-1-3-1 tempo with a hard squeeze on contraction
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12


May 22th
Delts, Abs and Traps

Speedball 15 min’s
Pre w/o: K-Otic, HMB, 25g’s Karbolyn, 5g pure baking cocoa
Intra w/o: 25g’s Karbolyn, BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 25g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A” Delts

Bb Military Presses
• 2 warm up sets
• 135 x 10
• 140 x 8
• 150 x 5
• 150 x 5

Db Rear Flies on 22 deg. Incline Bench
• 40’s x 10
• 30’s x 12
• 30’s x 12
• 30’s x 12
 LBA, Cell Rush
• 30’s x 13
• 30’s x 15
12 sets

w/o: “B” Traps

Pre w/o’s: K-Otic, HMB
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
• 90’s x 20
• 90’s x 20
• 90’s x 20
• 90’s x 20, last one a static hold
• 90’s x 20, last one static hold.

Daily total = 17 sets.
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