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Old 01-19-2013, 05:38 PM   #801
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.
Reputation: 148270
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Jan 18th
Body Weight: 149.2

Chest day

Pre w/o: AAEFXs K-Otic, Karbolyn, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: BCAAs, AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o: (Added flats for a change of pace. Im still not feeling 100% from the flu. )

Bb flat press
1 x warm up set
205 x 5
225 x 3
245 x 1
185 x 10

22.5 deg. Incline Bb Press
185 x 10
205 x 5
255 x 1
205 x 10

Laying Band Flies (140 lb. band setting)
2 sets x 10
LBA, Cell Rush, LG-5
2 set x 10

15 mins posing.

__________________________________________________ ________________________________

Jan 19th
Body Weight = 148.4

Biceps,Tris, Delts and Abs

Pre w/o: AAEFXs HMBs, i-Rush 475, K-Otic, GlutaZorb and Vitamin D-3
Intra w/o: BCAAs, LBA, Cell Rush, LG-5
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake, AAEFX HMB, Vitamin E

w/o:

Cable Straight bar Bicep Curls: Overhand - Underhand S.S. set
25 x 10/10 (warm up)

Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets
45 x 20/10/10
45 x 20/10/10
45 x 20/10/10

Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)
45 x 15, 20 x 10/10
45 x 20, 20 x 10/10
45 x 20, 20 x 10/10

Triceps Press downs S.S. with Weighted Ab Crunches
45 x 10 / ?
45 x 10 / ?

Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
45 x 20 / ? /20 x 12/12
45 x 20 / ? /20 x 15/15
45 x 20 / ? /20 x 12/12
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