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Old 05-28-2012, 04:02 PM   #300
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.
Reputation: 148270
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May 28th

Chest and Tri’s
Pre w/o: AAEFX Test Charge, K-Otic, 25g Karbolyn, 3g’s salt, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 25g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM


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

22 ½ deg. Incline, Bench Press
• Bar warm up / set up
• 135 x 10
• 155 x 10
• 185 x 10
• 205 x 8
• 225 x 4, Rep PR
• 245 x 1, weight PR
• 250 x 1, NEW weight PR
• 225 x 3, failed on 4th
 Cell Rush, LBA
• 205 x 1 rep pin press to return to rack and off the spotters.
• 205 x 6
• 185 x 10
• 185 x 10
13 total sets, a Rick Flair’s “Woooooooooaa”

NOTE: Training with keeping my arms to a 90deg. (Set spotters up to make sure I hit 90 and no more.) My Delts have been happy with me and getting stronger again allowing more weight to hit Pecs better, I just use a little closer grip to create more squeeze on contraction.
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w/o = “2” Tri’s
Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 20g Karbolyn
Intra w/o: BCAA’s, 30g Karbolyn
Immediate Post w/o: Charcoal grilled chicken breast, Johnsonville brat and a Angus burger with jalapeno.

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


• 45 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
• 60 x 10/10/10
Same as 12 singles.

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
• Body weight x 30
• B/W x 30
• B/W x 40

28 single sets for the day. Total gym time around 2 hours.
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