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Old 06-23-2012, 10:39 AM   #361
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Quote:
Originally Posted by Rich Knapp View Post
June 23rd
B/W = down to 164.8
Bring it home.

Real excited for you Rich. When's the date you guys will be clashing?
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Old 06-25-2012, 09:43 AM   #362
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Originally Posted by BendtheBar View Post
Bring it home.

Real excited for you Rich. When's the date you guys will be clashing?
30th with the pro's from the UK.
July 14th for the Lift-A-Thon.
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Old 06-25-2012, 04:18 PM   #363
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I had a re-feed on the 23rd. I was 164.8 going in. I came out on Sunday morning being 166.4. This was a great re-feed. Anything between 1.5 and 2 is a good re-feed for me. I was off weights Sat- Sunday and was 166.4 again Mon morning.
My right elbow is still tender, I think I strained it. I will lesson to my body and do as much as I can.

June 25th

Today Chest and Bi’s:

1 hour post breakfast

Pre w/o: K-Otic, 5g pure baking cocoa, HBM, GlutaZorb
Intra w/o: BCAA’s, natural Lemon juice
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 40g Karbolyn shake, AAEFX HBM

Morning B/W = 166.4

w/o = Chest, SpeedBall, Joint ReHab, Right elbow still tender.

22 deg. Incline, Bb Press’s, 4-1-4-1 tempo
• 135 x 10
• 155 x 15
• 185 x 12
• 225 x 6
• 225 x 5

Bb 22.5 deg. Decline Presses
• 185 x 10
• 255 x 1
• 255 x 1
• 205 x 10
 Cell Rush, LBA
• 205 x 7
• 205 x 8

__________________________________________________ ______________________________

w/o = “#2” Bi’s

Pre w/o: HBM, GlutaZorb
Intra w/o: BCAA’s, K-Otic, 20g natural lemon juice.
Post w/o: Grilled Chicken breast

Db alternating curls
• 8 sets, pyramiding up then down. 4-2-4-1 tempo.
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Old 06-26-2012, 12:46 PM   #364
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I am running my mini cut as such.

I started at a 50-30-20 macro setting ajusted for age, metab and activity level (no leg work).
= 1430 cals.
Bulk days were 3000+ on average.

pro- 180g (1.25 x my LBM)
carbs-108g
fats-32g

I do a re-feed on the weekend (208 carbs), I'm off weights so the re-feed goes to healing and recovery vrs. fuel.

Day after re-feed (Sunday) I do 50 or less carbs. The the rest of the week the 108 carbs up to Fri. night again. NO cardio.

I started at 170 and I'm down to 165.2 in 2 weeks and still hitting PR's on my power days. I eat that ever I want as long as I stay in/on my macro's. I hit my macro's I have the right combination for a healthy cut and the cals will just fall in place.

Hunger pains dose not mean your burning muscle. It is just your body telling you its at a non normal intake that its used to. Just like a low fuel light on your car. Your not out, just lower than average and what its used to having in the tank. Even though your ok, at this point your body looks to your fat as fuel. As long as you hit each of your daily macro's within +-5 grams you are fine. I just like 100% on. That way I have NO excuse for failing other than my own lack of drive.

Count everything, everything counts.
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Old 06-26-2012, 12:53 PM   #365
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Old 06-27-2012, 08:08 AM   #366
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June 26th

B/W: Down to 165.2lbs.

Back and Tris,

Pre w/o: K-Otic, HBM, 5gs pure Baking cocoa, GlutaZorb
Intra w/o: BCAAa, 25g lemon juice, before last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, 30g Karbolyn, 10g soy nut shake.


W/O: #1, Back

Pull ups, Chin ups, V Handle Lat Pull Down, 3 way (Jumbo sets)
10-10-10
10-10-10
10-10-10
Same as 9 single sets

22.5 deg. Incline Bench, Db Low Rows

12
12
 Cell Rush, LBA
12

__________________________________________________ ___________________________________
W/O: 2 Tris

Pre w/o: K-Otic
Intra w/o: BCAAs, 35gs pure lemon juice
Post w/o: supper


Tri Db Kick Backs, hold and squeeze on contraction.
6 sets

EZ bar Over Head Tri Extensions, speed reps
8 sets
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Old 06-28-2012, 05:01 PM   #367
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Old 06-29-2012, 09:13 AM   #368
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June 30th and July 1st are cheet days, but also w/o days this time around.

June 29th
In the morning.
Remember all my weigh in's are first thing in the morning after I empty my bladder.
B/W: 164.8, last meal last night was a lot later than average, so it was much closer to the time I weight in.
I normally eat my last meal at 5pm. and in bed at 7pm. I ate at 6:45pm and was in bed at 7:30.

I also upper my sodium intake yesterday, I noticed it was too low. I'm not much on salting my foods so for me, this is the hardest macro for me to keep on track with.
I need 24 grams a day and I have been averaging 14-16 grams. Drinking a gallon of water a day, it's better to go over seen as the extra will just wash away, than going under. Going under, your muscles and nerves suffer.

SALT is your freind.


June 28th
B/W: 164.4

Delts and Chest

Pre w/o: K-Otic, 10g’s Karbolyn, 5g Pure baking cocoa, HBM, GlutaZorb, 5g salt
Intra w/o: BCAA’s, 20g natural lemon juice, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, 30g Karbolyn, spinach shake. HBM, GlutaZorb


W/O: “A”, Delts 15 min’s SpeedBall

Bb Military presses
• Bar warm up
• 135 x 3
• 135 x 5
• 155 x 5
• 175 x 2
• 155 x 5
• 155 x 6

Db Reverse Flies 22 deg. Incline Bench, face down, palms facing feet
• 30’s x 12
• 30’s x 12
• 30’s x 12
 Cell Rush, LBA
• 30’s x 12
• 30’s x 12

-----------------------------------------------------------------------
W/O: B: Chest, Dakota came over for the first time to w/o in couple months or so. (he has been working out of town) so we did a M/E chest to see how much he lost. His job has keep him in pretty good shape.

Pre w/o: K-Otic, HBM, GlutaZorb
Intra w/o: BCAA’s
Post w/o: 7oz chicken breast HBM, GlutaZorb


Bb Flat Bench Presses
• 135 x 5
• 185 x 3
• 205 x 3
• 255 x 1
• 275 x 1 tying my PR for flat during a Bulk. (I’m cutting). I was pretty happy with this following a Morning Delt w/o.
• 280 x F, way up and missed getting the lockout.
• 280 x F
• 185 x 10
• 185 x 10
• 185 x 10


June 27th
B/W: 164.0 Off weights day.
.
.
.
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Last edited by Rich Knapp; 06-29-2012 at 09:16 AM.
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Old 06-29-2012, 10:55 AM   #369
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Rest, recovery and come back strong.
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Old 07-01-2012, 04:15 PM   #370
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Quote:
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Rest, recovery and come back strong.
Thanks Steve.

Sat morrning BW: 160.5, major water dump and no sleep looking forward to w/o with Chris Nsubuga.

Saturday
Chris Nsubuga ( Big 50 ) and I really slammed back and some Tri work. Finished off w/o with Pull Ups. The w/o rules went like this.

NO talking other than pushing each other.

Only break was while other one was doing there reps.

Every sets was a 3 step drop set.

Starting weight was never more than you could hold on contraction for a 3 count.

Ending weight varied. ( I had one set of Lat "V" handle pull downs that was as low as 50lbs.)

Absolutely no throwing, swinging the core or highsting the weight, making the muscle being worked do 100% of the work. Lock the core in place and don't move it from that spot. (He was 100% dedicated to this.)

He yeld at me a few times when I would lean or highsting. When I went back to control I felt it worce than if I stayed doing it right. He reminded me on why for a bber its how you move it not how much you move.

Out side Db Rows (He started out doing Dead Lifts and I did Pull ups and Db presses while he did his Deads.) we never lifted anything more than around 120lbs. (The label on the stacks. But I think they were off because earlier when Chris was doing Deads, Tammy is 112lbs and couldn't hand me down the Lat Pull Down Straight bar for a 80lb setting, and we all know she is strong enough to do that. )
We did Db rows just before our last set of Pull Ups, he did controled 150's x what ever it took. At this time in the game I could only do 90's controlled and like I do at home, 2 arm face down on Incline Low Rows.

During this w/o: 30+ sets. I had a small Black-out, didn't leave mouth but tasted my breakfast, K-Otic and Karbolyn, swetted up a storm, had to have Tammy streach me, I loved every minute of it.
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