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Old 03-28-2010, 06:43 PM   #10
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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3-28-10, 14 days out.

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B/W= 134.0
Arm & Shoulder day.
Post W/O Hand bike cardio for a 105 Cal burn.
Macro's for today:
Fat= 40g, Carbs= 135g, Pro= 190g, Leucine= 23874.00 mg
Warm ups not listed.

Db Curls
35's x 8,7,5,4,8,8

Db Concentration Curls
35's x 7,7,7
BB Tri Over Head Extentions
65 x 12,8,8

L.F. Machine Single Arm Preacher curls
45 x 5,6, speed rep for 12

L.F. Single Arm Machine Extentions
50 x 6, 6, 6

Dips
B/W x 12, 12, 12

L.F. Machine Delt Side Lateral Raises Took it a little easy didn't want to rehurt my right delt.
40 x 8,8,8

L.F. Machine Revers Flies
55 x 10
70 x 12,12
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Todays SUPPLEMENTS:

Wake Up:
Leucine
AAEFX Lean Fix
V-D3

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

45 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator
V-D3

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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