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Old 05-30-2012, 04:42 PM   #302
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 30th

Back and Bi’s, Super Set day.

Worked out with Mac.

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: my normal shake.


W/O: #1, Back, Super Sets.

Lap Pull Downs Chin ip Grip S.S. with Pro Grip Lat Pull Downs to back of neck.
• 95 x 12 / 95 x 12
• 115 x 12 / 115 x 12
• 165 x 10 / 165 x 10
• 185 x 10 / 185 x 10
Same as 8 singles

Pull Ups S.S. with Chin Up Grip
• 12/12
• 12/11
 Cell Rush, LBA
• 12/9
• 12/10
w/o total, same as 16 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 with supper


Bi High Pulley Curl Downs S.S. with “V” Handle Low pulley Curls
• 55 x 15/15
• 60 x 15/15
• 60 x 15/15
• 60 x 20/20, Think the neighbors heard this grind. Lol

“V” Handle Reverse Curls S.S. DB Spider Curls
• 60 x 15 / 35’s x 15
• 60 x 15 / 35’s x 15
• 60 x 15 / 35’s x 15
• 60 x 20 / 35’s x 20

Same as 16 single sets.
Arms pumped to 17” flexed. Can’t bend them past 90 deg’s. lol

Daily total = 32 single sets.
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