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Old 06-02-2012, 12:30 PM   #308
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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June 1st

Chest , Saturation work

Pre w/o: AAEFX Test Charge, K-Otic, 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, serving IGF-33 whey, non-fat milk, pineapple and, spinach, 25g Karbolyn shake, AAEFX HBM


w/o = “#1”, Chest (15-20 reps no less)

22 deg. Incline, Db Press’s
• 5 sets
Cell Rush, LBA

Db Flies
• 3 sets quick and very light weight

NOTE: Peanut shut me down but I squeezed the flies in and kept an eye on him as he did me.

No night w/o.
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June 2nd

w/o = Full body saturation ( well full body for me. lol )

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 5g Pure baking cocoa
Intra w/o: BCAA’s, 50g Karbolyn
Immediate Post w/o: AAEFX whey protein powers, spinach, non-fat milk, pineapple, 30g Karbolyn shake.


Tri press Downs, ropes, overhand, underhand, overhand grips. Quad sets

• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
Same as 16 single sets. 160 reps

Bb Bench Press S.S. Pin Press’s (pins at chest height)
• 135 x 15/6
• 135 x 15/5
• 135 x 15/5
Same as 6 single sets. 61 reps

Db Alternating curls S.S. “V” Handle Lat Pull Downs
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 20
Same as 6 single sets, 95 reps.

As you notice I did small muscle groups first, this was so the fibers for the large muscle groups were recruited more and forced to do more work on their lifts and not rely on the small for doing the work.

28 single sets for the day.

316 total reps.
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