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Old 09-08-2012, 05:13 PM   #507
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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Sep 8th

Back and Bi’s

Pre w/o: K-Otic, HBM, Karbolyn, GlutaZorb, i-Rush
Intra w/o: BCAA’s, 5g’s pure Baking cocoa, LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach, blue berry, non-fat milk, Karbolyn shake.

W/O: Db and body weight work, slow tempo

Pull Ups
• 3 sets

Db Low Hammer Grip rows, 22 ½ deg. Incline Bench, face down S.S. with Db Elbows wide “T” bar style Rows.
• 70’s x 10/10
• 70’s x 10/10
• 70’s x 10/10
(Same as 6 singles)

Seated 45deg. Incline Bench, Alternating Db Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Concentration Curls (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10, no brake, right into next set
• 30 x 10/10
 Cell Rush, LBA
• 30 x 10/10, no brake, right into next set
• 30 x 10/10

Chin Ups
• 3 sets

21 single sets for the day
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