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Old 11-04-2012, 01:41 PM   #643
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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Nov 4th

Bodyweight = 160.6 - Day after re-feed.

10 min’s. band cardio at wake up, post weigh in.

Back & Bi’s

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush
Intra w/o: BCAA’s, 100% pure baking coca, LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, Karbolyn, spinach, pineapple, non-fat cottage cheese shake.

W/O: Low Back

Db 22 incline Low Rows
• 75’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10

Stiff Arm Lat Pull Downs and only 2 deep breaths for each bake.
• 35 x 10
• 35 x 12
• 35 x 10
• 35 x 10

Close Chin Up Grip, Pull Downs
• 125 x 10
• 145 x 10
• 155 x 10
• 155 x 10

Concentration Curls, Each 4 sets back to back, no brake other than when opposite arm was doing the work. (R/L)
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• Cell Rush, LBA
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

15 min’s posing.
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