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Old 05-29-2012, 03:34 PM   #301
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May 29th

Delts (Only one workout today)

Speedball 15 mins

Pre w/o: K-Otic, HMB, 30gs Karbolyn,(5g pure baking cocoa with earlier meal)
Intra w/o: 30gs Karbolyn, BCAAs
Post w/o: AAEFXs NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 25gs AAEFX Karbolyn, spinach, non-fat milk shake.


W/O:

Bb Military Presses
2 warm up sets
135 x 10
155 x 5 Weight for reps PR on true upright M/P
160 x 5 NEW PR
135 x 9 Back to 135 due to back.

Db Rear Flies Palms towards feet on 22 deg. Incline Bench

30s x 12
30s x 12
30s x 12
30s x 12
 LBA, Cell Rush
30s x 15
30s x 15
12 sets

Note: Not feeling the best from all the mosquito bites yesterday (Im allergic. ) but did the work. Ill never get today back.
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Old 05-30-2012, 04:42 PM   #302
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May 30th

Back and Bis, Super Set day.

Worked out with Mac.

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: my normal shake.


W/O: #1, Back, Super Sets.

Lap Pull Downs Chin ip Grip S.S. with Pro Grip Lat Pull Downs to back of neck.
95 x 12 / 95 x 12
115 x 12 / 115 x 12
165 x 10 / 165 x 10
185 x 10 / 185 x 10
Same as 8 singles

Pull Ups S.S. with Chin Up Grip
12/12
12/11
 Cell Rush, LBA
12/9
12/10
w/o total, same as 16 singles.
__________________________________________________ ___________________________________
W/O: 2 Bis
Pre w/o: K-Otic ,20g Karbolyn
Intra w/o: 30g Karbolyn, BCAAs
Post w/o: non-fat milk with supper


Bi High Pulley Curl Downs S.S. with V Handle Low pulley Curls
55 x 15/15
60 x 15/15
60 x 15/15
60 x 20/20, Think the neighbors heard this grind. Lol

V Handle Reverse Curls S.S. DB Spider Curls
60 x 15 / 35s x 15
60 x 15 / 35s x 15
60 x 15 / 35s x 15
60 x 20 / 35s x 20

Same as 16 single sets.
Arms pumped to 17 flexed. Cant bend them past 90 degs. lol

Daily total = 32 single sets.
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Old 05-30-2012, 04:48 PM   #303
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Nice session again Rich! Is the speedball one of those that boxers use?
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Old 05-30-2012, 05:00 PM   #304
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Originally Posted by 5kgLifter View Post
Nice session again Rich! Is the speedball one of those that boxers use?
SpeedBall roller
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Old 05-30-2012, 05:12 PM   #305
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Originally Posted by Rich Knapp View Post
SpeedBall roller
Definitely not what a boxer uses
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Old 05-30-2012, 05:15 PM   #306
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Originally Posted by 5kgLifter View Post
Definitely not what a boxer uses
I can't foam roll and just do upper body so this works great.

BTW thanks for the comment on my work out. I'm pretty happy with it. I don't really hold any fat in my arms so the 17" pump was a great feeling.
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Old 05-31-2012, 05:21 PM   #307
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Off weights today and first day jacking my protein macro to 180 grams a day.
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Old 06-02-2012, 12:30 PM   #308
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June 1st

Chest , Saturation work

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


w/o = “#1”, Chest (15-20 reps no less)

22 deg. Incline, Db Press’s
• 5 sets
Cell Rush, LBA

Db Flies
• 3 sets quick and very light weight

NOTE: Peanut shut me down but I squeezed the flies in and kept an eye on him as he did me.

No night w/o.
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June 2nd

w/o = Full body saturation ( well full body for me. lol )

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, 5g Pure baking cocoa
Intra w/o: BCAA’s, 50g Karbolyn
Immediate Post w/o: AAEFX whey protein powers, spinach, non-fat milk, pineapple, 30g Karbolyn shake.


Tri press Downs, ropes, overhand, underhand, overhand grips. Quad sets

• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
• 45 x 10/10/10/10
Same as 16 single sets. 160 reps

Bb Bench Press S.S. Pin Press’s (pins at chest height)
• 135 x 15/6
• 135 x 15/5
• 135 x 15/5
Same as 6 single sets. 61 reps

Db Alternating curls S.S. “V” Handle Lat Pull Downs
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 15
• 30’s x 15 / 95 x 20
Same as 6 single sets, 95 reps.

As you notice I did small muscle groups first, this was so the fibers for the large muscle groups were recruited more and forced to do more work on their lifts and not rely on the small for doing the work.

28 single sets for the day.

316 total reps.
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Old 06-02-2012, 03:58 PM   #309
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can you ever be stopped...not at this rate you wont :P
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Old 06-03-2012, 09:18 AM   #310
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can you ever be stopped...not at this rate you wont :P
lol Thnks Rob.


June 3rd.

Off weights day. Time to rest and grow.
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