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Old 05-25-2012, 06:02 PM   #296
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 25th

Chest and Tris

Pre w/o: K-Otic, 30g Karbolyn, 3gs salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 45g Karbolyn, BCAAs
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM


w/o = #1(Chest Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 deg. Decline, Bench Press
Bar warm up
185 x 10, warm up
225 x 5
245 x 3
255 x 3
275 x 1
285 x 1 Tied PR but way more controlled.
290 x F, bad un-rack
290 x F, no excuse
255 x F, bar must be bent, on the un-rack it rolled in my hands.
255 x 1,yep, bar has a slight bend in it.
 Cell Rush, LBA
205 x 10
205 x 10
13 total sets (6 completed work sets, 2 w/u, 3 Fs, 2 sats.)

NOTE: Set #8 may have been where I bent my bar. The instant stop on spotters from 3 up at the fail point could have been equivalent to 500lbs. + on the bar. (Its only a entry level Hampton economy bar = 500lb. test, as lifters know the racking weight or fail weight on spotters can almost double the weight on a bar just like a cars impact speed equivalent in a wreak.)
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w/o = 2 Tris

Pre w/o: K-Otic, HBM, GlutaZorb, 25g Karbolyn
Intra w/o: BCAAs, 3g Pure baking Cocoa
Immediate Post w/o: AAEFXs NF Pro, non-fat milk, spinach shake, AAEFX HBM


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

35 x 15/15/15
40 x 15/15/15
40 x 15/15/15
9 singles

EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
40 x 10/10
40 x 10/10
4 singles, concentrated on the stretch

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
Body weight x 30
B/W x 30
15 w/o total single sets

28 single sets for the day. Total gym time around 2.5 hours.
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