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Old 05-22-2012, 07:55 AM   #291
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Originally Posted by RobMoriRB View Post
good work out, looks hard an intense. You will get to where you need to go, with your determination Rich.
Been there, I'm the first and #1 100% natural and tested Pro W/C Bodybuilder in the world. Now I'm just tweeking the package to its best all around package.

I can't let these young guys pass me up.

This was to be honest a de-load day for my tri's. But thank you much.
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Old 05-22-2012, 09:51 AM   #292
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Hope your challenge gets someone to step up.
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Old 05-22-2012, 12:24 PM   #293
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Hope your challenge gets someone to step up.
I hope it brings more than 1 or 2.
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Old 05-23-2012, 04:07 PM   #294
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May 23rd

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa, 25g Karbolyn
Intra w/o: 25g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple shake. AAEFX’s HBM

W/O: light workout. Short and sweet

Low Db Rows 22 deg. Incline Bench
• 90’s x 10
• 90’s x 12
• 90’s x 12

Pro Grip Lat Pull Downs behind neck 3-1-3-1 tempo
• 95 x 10
• 115 x 12
• 115 x 12

“V” Handle Cable Curls 3-1-3-1 tempo with a hard squeeze on contraction
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12
• 55 x 12


May 22th
Delts, Abs and Traps

Speedball 15 min’s
Pre w/o: K-Otic, HMB, 25g’s Karbolyn, 5g pure baking cocoa
Intra w/o: 25g’s Karbolyn, BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 25g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A” Delts

Bb Military Presses
• 2 warm up sets
• 135 x 10
• 140 x 8
• 150 x 5
• 150 x 5

Db Rear Flies on 22 deg. Incline Bench
• 40’s x 10
• 30’s x 12
• 30’s x 12
• 30’s x 12
 LBA, Cell Rush
• 30’s x 13
• 30’s x 15
12 sets

w/o: “B” Traps

Pre w/o’s: K-Otic, HMB
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
• 90’s x 20
• 90’s x 20
• 90’s x 20
• 90’s x 20, last one a static hold
• 90’s x 20, last one static hold.

Daily total = 17 sets.
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Old 05-23-2012, 08:26 PM   #295
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solid work out, keep up an you will be running on top for along time....:P
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Old 05-25-2012, 06:02 PM   #296
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May 25th

Chest and Tris

Pre w/o: K-Otic, 30g Karbolyn, 3gs salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 45g Karbolyn, BCAAs
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM


w/o = #1(Chest Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 deg. Decline, Bench Press
Bar warm up
185 x 10, warm up
225 x 5
245 x 3
255 x 3
275 x 1
285 x 1 Tied PR but way more controlled.
290 x F, bad un-rack
290 x F, no excuse
255 x F, bar must be bent, on the un-rack it rolled in my hands.
255 x 1,yep, bar has a slight bend in it.
 Cell Rush, LBA
205 x 10
205 x 10
13 total sets (6 completed work sets, 2 w/u, 3 Fs, 2 sats.)

NOTE: Set #8 may have been where I bent my bar. The instant stop on spotters from 3 up at the fail point could have been equivalent to 500lbs. + on the bar. (Its only a entry level Hampton economy bar = 500lb. test, as lifters know the racking weight or fail weight on spotters can almost double the weight on a bar just like a cars impact speed equivalent in a wreak.)
__________________________________________________ ______________________________

w/o = 2 Tris

Pre w/o: K-Otic, HBM, GlutaZorb, 25g Karbolyn
Intra w/o: BCAAs, 3g Pure baking Cocoa
Immediate Post w/o: AAEFXs NF Pro, non-fat milk, spinach shake, AAEFX HBM


Tri press Downs, ropes, overhand, underhand grips Jumbo sets

35 x 15/15/15
40 x 15/15/15
40 x 15/15/15
9 singles

EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
40 x 10/10
40 x 10/10
4 singles, concentrated on the stretch

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
Body weight x 30
B/W x 30
15 w/o total single sets

28 single sets for the day. Total gym time around 2.5 hours.
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Old 05-26-2012, 05:31 PM   #297
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May 26th

Back and Bis, Super Set suicide day, YYAAA baby.

Pre w/o: K-Otic, HBM, GlutaZorb, 5gs pure Baking cocoa, 25g Karbolyn, 3g salt
Intra w/o: 25g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: Sunway 6 sub Chicken teriyaki on whole wheat, non-fat milk, AAEFXs HBM, GlutaZorb


W/O: #1, Back, lighter weight but Super Sets.

Low Db Rows 22 deg. Incline Bench S.S. with Pro Grip Lat Pull Downs to back of neck.
90s x 10 / 95 x 10
90s x 10 / 95 x 10
90s x 10 (last rep Static Hold) / 95 x 10 (last rep S. H.)
Same as 6 singles

RK Pull Ups S.S. with Chin Up Grip
12/10
12/10, light headed
 Cell Rush, LBA
15/5, Oh crap this hurt so good.
8/6, almost blacked out.
Same as 8 singles
When you think you cant do another rep do 3 more.

Same as 14 singles.
__________________________________________________ ___________________________________

W/O: 2 Bis

Pre w/o: K-Otic ,20g Karbolyn
Intra w/o: 30g Karbolyn, BCAAs
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake


Bi High Pulley Curl Downs S.S. with V Handle Low pulley Curls
55 x 15/15
55 x 15/15
55 x 15/15
55 x 15/15

V Handle Reverse Curls S.S. DB Spider Curls

55 x 15 / 30s x 15
55 x 15 / 30s x 15
55 x 15 / 30s x 15
55 x 15 / 30s x 15

Same as 16 single sets

Daily total = 30 single sets.
Gym time 2 hours.
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Old 05-26-2012, 06:29 PM   #298
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you always amaze me on how hard you work, keep it up.
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 05-28-2012, 03:59 PM   #299
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you always amaze me on how hard you work, keep it up.
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Old 05-28-2012, 04:02 PM   #300
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May 28th

Chest and Tris
Pre w/o: AAEFX Test Charge, K-Otic, 25g Karbolyn, 3gs salt, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 25g Karbolyn, BCAAs
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM


w/o = #1(Chest Incline Power day), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 deg. Incline, Bench Press
Bar warm up / set up
135 x 10
155 x 10
185 x 10
205 x 8
225 x 4, Rep PR
245 x 1, weight PR
250 x 1, NEW weight PR
225 x 3, failed on 4th
 Cell Rush, LBA
205 x 1 rep pin press to return to rack and off the spotters.
205 x 6
185 x 10
185 x 10
13 total sets, a Rick Flairs Woooooooooaa

NOTE: Training with keeping my arms to a 90deg. (Set spotters up to make sure I hit 90 and no more.) My Delts have been happy with me and getting stronger again allowing more weight to hit Pecs better, I just use a little closer grip to create more squeeze on contraction.
__________________________________________________ ______________________________

w/o = 2 Tris
Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 20g Karbolyn
Intra w/o: BCAAs, 30g Karbolyn
Immediate Post w/o: Charcoal grilled chicken breast, Johnsonville brat and a Angus burger with jalapeno.

Tri press Downs, ropes, overhand, underhand grips Jumbo sets


45 x 10/10/10
50 x 10/10/10
60 x 10/10/10
60 x 10/10/10
Same as 12 singles.

Cage dips (like bench dips but on the safety bar and feet on my chair) DEEP
Body weight x 30
B/W x 30
B/W x 40

28 single sets for the day. Total gym time around 2 hours.
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