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Old 05-26-2012, 05:31 PM   #297
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,051
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
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May 26th

Back and Bi’s, Super Set suicide day, YYAAA baby.

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn, 3g salt
Intra w/o: 25g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: Sunway 6” sub Chicken teriyaki on whole wheat, non-fat milk, AAEFX’s HBM, GlutaZorb


W/O: #1, Back, lighter weight but Super Sets.

Low Db Rows 22 ½ deg. Incline Bench S.S. with Pro Grip Lat Pull Downs to back of neck.
• 90’s x 10 / 95 x 10
• 90’s x 10 / 95 x 10
• 90’s x 10 (last rep Static Hold) / 95 x 10 (last rep S. H.)
Same as 6 singles

RK Pull Ups S.S. with Chin Up Grip
• 12/10
• 12/10, light headed
 Cell Rush, LBA
• 15/5, Oh crap this hurt so good.
• 8/6, almost blacked out.
Same as 8 singles
When you think you can’t do another rep do 3 more.

Same as 14 singles.
__________________________________________________ ___________________________________

W/O: “2” Bi’s

Pre w/o: K-Otic ,20g Karbolyn
Intra w/o: 30g Karbolyn, BCAA’s
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake


Bi High Pulley Curl Downs S.S. with “V” Handle Low pulley Curls
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15

“V” Handle Reverse Curls S.S. DB Spider Curls

• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15
• 55 x 15 / 30’s x 15

Same as 16 single sets

Daily total = 30 single sets.
Gym time 2 hours.
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