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Old 06-04-2012, 03:51 PM   #313
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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June 4th

Chest and Tris

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , Joint ReHab
Intra w/o: 25g Karbolyn, BCAAs, 5g 100% pure natural Cocoa
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach, 30g Karbolyn shake, AAEFX HBM


w/o = #1, Chest, SpeedBall

22 deg. Decline, Bb Presss
135 x warm up
185 x 10
245 x 5
250 x 5
250 x 3 (took a wider grip)

Db Flat Bench Press, self-load.
30s x 2 sets = for warm up and set up.
80s x 12
100s x 5
 Cell Rush, LBA
100s x 5
85s x 10
11 sets, 55 reps + warm up and set up reps.

NOTE: Short sweet and to the point. Now with the cage and how I can adjust the bench below the bar/racking. Im looking at getting some Power Hooks for Db work. I worked with a chain set up but the way the IronMasters adjust between sets, a chain set up wont work but the Power Hooks will.
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w/o = #2 Tris

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: BCAAs, 20g Karbolyn
Immediate Post w/o: Chicken, beef, cheese, onion, tomato, pineapple homemade pizza made with a Flat Out crust.


Tri press Downs, overhand, ropes, underhand grip. Jumbo sets
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
Same as 15 single sets. 150 reps.

Daily total= same as 26 single sets, 205+ reps
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