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Old 03-17-2012, 05:37 PM   #181
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Played today but heres a high light.
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Old 03-20-2012, 08:55 AM   #182
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March 19th
Delts / Traps

Pre w/o’s: K-Otic, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o’s: BCAA’s, 30g’s AAEFX Karbolyn, 15g lemon juice
Post w/o’s: AAEFX’s NF Pro, non-fat Milk, spinach shake. HBM, GlutaZorb


W/O A: Delts at home alone.

Strict very slow, 2 arm, squeezing Db Lateral Side raises, 3-2-4-1 tempo
• 10’s x 10
• 10’s x 10
• 15’s x 10
• 20’s x 9
• 20’s x 7
• 20’s x 5
• 15’s x 10
• 15’s x 10
• 15’s x 10
Here down faster pace, 1-0-4-1 tempo
• 20’s x 8
• 20’s x 10
• 20’s x 10
• 20’s x 10

W/O: B: at home with Dakota

Db Side Delt Raises
• 20’s x 10
• 30’s x 10
• 40’s x 11 single arm
• 40’s x 10 S/A

Bb Shoulder Presses, slow
• Bar warm up
• 95 x 10
• 135 x 10
• 135 x 10
• 135 x 10

Db Seated Shrugs, contraction squeeze hard
• 80’s x 10
• 80’s x 10
• 80’s x 20
• 80’s x 15

March 18th was a off weights day.
March 17th was a play day at the gym.
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Old 03-21-2012, 07:51 AM   #183
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March 20th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA, 50g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, V-C and spinach blended together. HBM


W/O: Saturation work, lower carb, light w/o day

High Cable Straight arm Pull Downs.
• 45 x 20
• 55 x 20
• 65 x 20
• 65 x 20
• 65 x 20

Ropes, Twisted Crunches
• 65 x 20
• 65 x 20
• 65 x 20
• 65 x 30
• 65 x 40
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Old 03-22-2012, 09:25 AM   #184
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March 21st

Back and Tri

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: 5g’s pure Baking cocoa, 35g AAEFX Karbolyn, BCAA’s
Immediate Post w/o’s: AAEFX NF Pro, spinach, 30g Karbolyn, V-C shake
AAEFX’s HBM

W/O : working back, tri a light day (give them a break from all the Jumbo and Super sets).

Pro Grip Lat Pull downs
• 2 warm up sets
• 165 x 10, 10 count Static Hold on last rep
• 200 x 10, “ “ “
• 200 x 10, replaced count with a stretch
• 200 x 10, just reped out

RK Style Pull Ups, with chains
• 10
• 10
• 10

RK Style 2 arm laying Bb Tri kickbacks, 3 count squeeze
• 15 x 10, headache starting
• 15 x 10
• 15 x 10
Cell Rush, LBA
• 15 x 10
• 15 x 10
• 15 x 10

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Old 03-22-2012, 10:34 AM   #185
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Long and strong!
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Old 03-25-2012, 01:21 PM   #186
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Quote:
Originally Posted by BendtheBar View Post
Long and strong!
Thanks Steve.
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Old 03-25-2012, 01:21 PM   #187
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Old 03-25-2012, 01:25 PM   #188
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March 25th

B/W= 167.6

Traps, Speedball 15 min’s

Pre w/o’s: K-Otic,HMB, 5g pure baking cocoa
Intra w/o’s: lots of water
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 50g’s AAEFX Karbolyn and
20g spinach


W/O

Db face down shrugs/trap pulls
• 2 warm up sets
• 105’s x 12
• 120’s x 15
• 140’s x 6 , 10lb plates added on ends, a plate fell off, VeraGrips
• 150’s x 12, 10’s and 5’s added on ends
• 150’s x 13
• 150’s x 15
LBA, Cell Rush
• 120’s x 20, no VersaGrips
• 120’s x 15

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Last edited by Rich Knapp; 03-25-2012 at 03:27 PM.
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Old 03-27-2012, 08:51 AM   #189
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March 26th
B/W= 166.2 down 1.4

Macro’s 190 pro, 114 carb, 34 fats

Delts

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
15 min’s SpeedBall
Intra w/o A: WATER
Post w/o A: AAEFX’s NF Pro, 50g’s AAEFX Karbolyn, BCAA’s, spinach shake. HBM, Kre-Alkalyn, VitaDrive


W/O: A: at home alone.

Cable Side Delt raises (L/R)
• 15 x 10/10
• 20 x 10/10
• 20 x 10/10
• 25 x 8/8
• 25 x 8/8

Db Incline Bench Rear Delt Flies
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Front Delt Raises, palm up (R/L)
• 30’s x 10/10
• 30’s x 10/10
 LBA, Cell Rush
• 30’s x 10/10
• 30’s x 10/10

W/O: B: at home with Dakota
Pre w/o: K-Otic, HBM
Post w/o: whey mixed with water. GlutaZorb, Kre-Alkalyn


Chest and Bi, slow squeeze work, slow tempo, most a 4-3-4-1

Decline Bb Presses
• 135 x 15
• 135 x 15
• 185 x 10

Db Flies
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Seated Wide Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 15
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Old 03-27-2012, 09:37 AM   #190
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Very strong pressing Rich.

What is Speedball?
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