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Old 06-03-2012, 10:19 AM   #311
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How are your shoulders feeling lately Rich.
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Old 06-03-2012, 02:26 PM   #312
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How are your shoulders feeling lately Rich.
Pretty good for the most part. Thanks for asking.

The time off and coming back with more lighter saturation work added in has help a lot on the recovery from the constant overload stress on them.

This old body recovers quick with all the things I have going in my favor, but don't recover as quick as it used to. All part of getting older. lol
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Old 06-04-2012, 03:51 PM   #313
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June 4th

Chest and Tris

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , Joint ReHab
Intra w/o: 25g Karbolyn, BCAAs, 5g 100% pure natural Cocoa
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach, 30g Karbolyn shake, AAEFX HBM


w/o = #1, Chest, SpeedBall

22 deg. Decline, Bb Presss
135 x warm up
185 x 10
245 x 5
250 x 5
250 x 3 (took a wider grip)

Db Flat Bench Press, self-load.
30s x 2 sets = for warm up and set up.
80s x 12
100s x 5
 Cell Rush, LBA
100s x 5
85s x 10
11 sets, 55 reps + warm up and set up reps.

NOTE: Short sweet and to the point. Now with the cage and how I can adjust the bench below the bar/racking. Im looking at getting some Power Hooks for Db work. I worked with a chain set up but the way the IronMasters adjust between sets, a chain set up wont work but the Power Hooks will.
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w/o = #2 Tris

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: BCAAs, 20g Karbolyn
Immediate Post w/o: Chicken, beef, cheese, onion, tomato, pineapple homemade pizza made with a Flat Out crust.


Tri press Downs, overhand, ropes, underhand grip. Jumbo sets
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
Same as 15 single sets. 150 reps.

Daily total= same as 26 single sets, 205+ reps
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Old 06-04-2012, 04:39 PM   #314
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solid work out....an i assume doing that many reps for each body part works out nice
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Old 06-04-2012, 04:44 PM   #315
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solid work out....an i assume doing that many reps for each body part works out nice
I keep logs for years and found it works well for my body.
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Old 06-04-2012, 05:45 PM   #316
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Nice work Rich!
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Old 06-05-2012, 08:51 AM   #317
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Nice work Rich!
Thanks Tim.
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Old 06-05-2012, 08:57 AM   #318
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When's the next LAT Rich?

Might take my daughter to Gold's this Saturday if you want to join us. Or whatever Golds is now.
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Old 06-05-2012, 09:00 AM   #319
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When's the next LAT Rich?

Might take my daughter to Gold's this Saturday if you want to join us. Or whatever Golds is now.
Going to see my Mom on Sat if she is up to company.

I haven't scedualed a LAT yet, lots of things going on right now.
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Old 06-05-2012, 04:39 PM   #320
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June 5th

Speedball 15 mins

Pre w/o: K-Otic, HMB, 20gs 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: Traps


22 deg. Incline Db Trap Pulls
85s x 20
95s x 20
105s x 20
115s x 20
120s x 20
 LBA, Cell Rush
120s x 20
120s x 20
120s x 20
8 sets, 160 reps

Note: Raised reps out of the gate to compensate for Dbs only going safely to 120s.

__________________________________________________ _______________

w/o: B Delts

Pre w/os: K-Otic, HMB, 20g Karbolyn
Intra w/os: 30gs Karbolyn
Post w/os: AAEFXs NF Pro, HBM, GlutaZorb, spinach, non-fat milk shake.


Bb Military Presses ( spotters at 90 degs )
2 warm up sets
135 x 5
155 x 5
170 x 5, weight and rep PR
180 x 2, Weight PR

Db 22 Incline Bench Reverse Flies, palms towards feet.
40s x 12
40s x 12
40s x 12
40s x 12
10 sets , 65+ reps

Daily total 18 sets, 225+ reps
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