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Old 06-12-2012, 09:07 AM   #341
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Body weight

April 12: 160 (ending weight at last mini cut)
June 12: 168

The goal of a mini cut is not to get ripped. Just to bring the body weight and fat back into a manageable level over on average of about 4 weeks.
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Old 06-13-2012, 11:14 AM   #342
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A few that w/o with me have never seen my bad days. Well here it is.

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Old 06-14-2012, 08:22 AM   #343
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June 13th

Chest

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , 20g Karbolyn
Intra w/o: BCAAs
Immediate Post w/o: AAEFXs NF Pro whey, spinach, non-fat milk, 30g Karbolyn shake, AAEFX HBM


NOTE: As you see with my mini cut my carb timing is different. Im doing 40% in morning and pre w/o, 40% post then last 20% filtered out threw first the day. Then I go all protein and fats later in the day. Started at 170, down to 167.4 lbs.

w/o = Chest, SpeedBall, Joint ReHab

22 deg. Incline, Bb Pin Presss
bar x warm up
135 x 8
185 x 8
185 x 8
195 x 5
225 x 2
135 x 20

22 Decline Bb Pin Presses
135 x warm up
185 x 10
 Cell Rush, LBA
205 x 3
135 x 15

NOTE: Under the weather so I just did a chest w/o to not totally run myself down.
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Old 06-14-2012, 10:02 AM   #344
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Hope you feel better Rich.
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Old 06-15-2012, 08:34 AM   #345
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Quote:
Originally Posted by BendtheBar View Post
Hope you feel better Rich.
Thanks Steve. Just another day in the salt mines.
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Old 06-15-2012, 08:38 AM   #346
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June 14th

Speedball 15 mins
Pre w/o: K-Otic, HMB, 20gs Karbolyn, 5g pure baking cocoa
Intra w/o: BCAAs
Post w/o: AAEFXs NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 30gs AAEFX Karbolyn, spinach, non-fat milk shake.


W/O: Delts and Abs

Cable Side Delt Raises (R/L)
15 x 12/12
20 x 12/12
20 x 12/12
25 x 10/10
25 x 12/12

Incline Bench Ab Crunches, Reps / 3 deep breaths / Reps / 3 deep breaths / Reps / break
2 sets
(Same as 6 sets, or 2 jumbo)

Bb Military Presses, saturation work
Bar warm up
65 x 20
135 x 15
 LBA, Cell Rush
135 x 15
135 x 13
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Old 06-15-2012, 12:23 PM   #347
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6/15/2012 heres my day so far.

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Old 06-18-2012, 08:21 AM   #348
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June 15th

Back

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


w/o:

Pull ups
Chair and chains x 10
C+C+22 lb weight x 8
C+C+22 x 8
C+C+45 x 5

Db Trap pulls S.S. with DB Low Rows
80s x 20/10
80s x 20/10
80s x 20/10
80s x 20/10

Pull ups (just chair)
1 set
Cell Rush, LBA
2 sets
__________________________________________________ _______________

16th and 17th were off weights and was a refeed days. Bodyweight = 168.8 Monday morning (18th).
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Old 06-18-2012, 04:49 PM   #349
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June 18th

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , (20g Karbolyn with Breakfast)
Intra w/o: BCAA’s, 5g pure baking cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 30g Karbolyn shake, AAEFX HBM


NOTE: Did my re-feed over weekend. Mon morning B/W = 168.8
w/o = Chest, SpeedBall, Joint ReHab


22 deg. Incline, Bb Pin Press’s at 4 board height
• bar x warm up/alignment test
• Above again
• 135 x 15
• 205 x 10
• 225 x 4
• 215 x 5
• 205 x 6

Bb Presses
• 135 x warm up
• 225 x 4
• 225 x 4
 Cell Rush, LBA
• 205 x 6
• 135 x 20
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: AAEFX Test Charge, HBM, GlutaZorb
Intra w/o: BCAA’s, K-Otic
Immediate Post w/o: Chicken, cheese, onion, Taco Sauce homemade pizza made with a Flat Out crust.


“V” Handle Tri press Downs, overhand, underhand grip. S.S.’s
• 55 x 10/10
• 65 x 10/10
• 75 x 10/10
• 75 x 10/10
• 55 x 15/15
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Last edited by Rich Knapp; 06-19-2012 at 08:10 AM.
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Old 06-19-2012, 08:08 AM   #350
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B/W = 166.6 this morning.
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