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Old 11-04-2012, 08:43 AM   #640
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
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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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Nov 2nd

B/W = 156.6

Off weights and cardio
------------------------------------------------

Nov 3rd

Body weight = 157.4

Re-feed day

Arms and Traps. Tracking pic day
Pre w/o: K-Otic, HMB, i-Rush, Karbolyn
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach shake.

W/O: Light weight, slow tempo

Alternating Incline Bench Db Curls (R/L)
• 20’s x 20/20
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

Db Concentration Curls (R/L), no brake between sets
• 30’s x 10/10
• 30’s x 10/10

Tri Press Downs “V” handle super sets – Overhand/Underhand
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
(Same as 10 single sets)

Db Shrugs
• 30’s x 30
• 30’s x 30
• 30’s x 30
• Speed reps didn’t count reps
• Speed reps again

LBA, Cell Rush

DB speed shrugs again for 2 sets
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