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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 12-29-2011, 12:03 PM   #11
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Originally Posted by BendtheBar View Post
Real solid volume Rich. That looks excellent all the way around.


Thanks Steve. Ya I got the blood flowing real nice. Dakota slammed the same w/o and weight, just it was a working sets w/o for him hitting 10 reps.
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Old 12-29-2011, 12:24 PM   #12
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Anytime you can do multiple higher sets with the same weight it's saying something. I lack tricep endurance to get past one.
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Old 12-29-2011, 12:38 PM   #13
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You're in astonishing shape judging by those pics. You must have almost OCD attention to detail at this stage! You're a role model to those who want to get into bodybuilding. Best of luck in your 2012 comps
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Old 12-29-2011, 12:48 PM   #14
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You're in astonishing shape judging by those pics. You must have almost OCD attention to detail at this stage! You're a role model to those who want to get into bodybuilding. Best of luck in your 2012 comps
Thank you.
2012 I'm all bulk. 2013 should be the first WNBF w/c pro show and I will be there with a bigger and better package.
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Old 12-29-2011, 12:52 PM   #15
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Anytime you can do multiple higher sets with the same weight it's saying something. I lack tricep endurance to get past one.
Kind of why I bounce between a Chest and Tri and a Chest and Bi rotation.

I like how on the Chest and Bi w/o's the Bi's get hit will a more pure full effort seen as they arn't already hit secondary from the presses.

Back and Tri, the Tri's are still ready to go when you get to them and you can hit more weight and over load them.
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Old 12-31-2011, 09:58 AM   #16
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Dec 29th

Back and Tri, saturation work

W/O : (w/o alone tonight) changed up sups timing a bit.
Pre w/os: AAEFXS Test Charge, K-Otic, GlutaZorb and HBM
INTRA:, BCAAs
Post W/O: AAEFX NF Pro, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb, 50g AAEFX Karbalyn



Single arm Lat Pull Downs, Sitting sideways pulling away from the pulley, palm forward
1. 45 x 20/20
2. 50 x 20/20
3. 50 x 20/20

Db Rows, flat bench chest supported, palm down T bar style

1. 55s x 20
2. 55s x 20
3. 55s x 20

Stiff Arm Pull Downs
1. 50 x 15, at this point it felt like 100 lbs.
2. 50 x 15
3. 50 x 15

V Handle Tri Press Down, S.S. Overhand/Underhand
1. 50 x 15/15
2. 50 x 15/10
 Liquid sups
3. 50 x 15/15
4. 50 x 15/10

Peanut shut me down.
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Old 12-31-2011, 02:34 PM   #17
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Nice work Rich. Happy New Year.

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Old 01-03-2012, 06:44 AM   #18
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Nice work Rich. Happy New Year.

LtL
Thanks LtL, and to you also.
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Old 01-03-2012, 06:46 AM   #19
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Notes:
Started to lower my carbs leading into a mini cut. I don’t go for set weight numbers but I do tax the body every workout.
I believe your body can’t and don’t read numbers, so as long as you push it hard every workout the body has no choice but progress. There are too many variables to deal with outside of the ones you can control.
Something as little as room and body temp can change the weight you can move.
So just close your eyes and push it hard every workout and use logs to look at long term trends and gains. Just like losing weight. If you look at numbers every day you won’t see the true gains and may get discouraged.


Jan 2nd

Chest and Bi’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM


w/o = “A”(alone) Chest

Bb Flat Bench Press, 4-1-4-1 tempo
• 185 x 3, Left Delt discomfort. Forgot to Joint ReHab and hoodie. Did it now.
• 185 x 6, wide grip
• 185 x 6, narrow grip
• 200 x 6
• 220 x 3
• 200 x 5

Db Flat Presses
• 75’s x 9, concentration was thrown.
• 75’s x 15
• 75’s x 12

w/o = “B” Chest and Bi’s (alone) All Lifts 4-1-4-1 tempo

Decline Db Presses
• 75’s x 12
• 90’s x 10
• 100’s x 8
• 100’s x 4

Cable Curls Straight Bar S.S.’s – Overhand /underhand
• 45 x 10/10
• 45 x 10/10
• 50 x 10/10

Db seated Alternating Curls
• 40’s x 10
• 40’s x 10
• 40’s x 9
LG-5, Cell Rush, LBA Pro
• 40’s x 8
• 40’s x 9
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Last edited by Rich Knapp; 01-03-2012 at 06:49 AM.
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Old 01-03-2012, 07:12 AM   #20
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200x5 and 220x3 @ 4-1-4-1... I bet that was fun. Lol. Good work Rich.
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