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Old 07-02-2012, 03:59 PM   #371
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July 2nd

First w/o when Im back to bulk. I went down to the 160.0 Sat morning unintentionally.
My right elbow is still tender. Im trying a new elbow support rap.


Morning B/W = 168.0

Today Chest and Tris: Rep range work

1 hour post breakfast

Pre w/o: K-Otic, 5g pure baking cocoa, 20g Karbolyn, HBM, GlutaZorb
Intra w/o: BCAAs, 20g natural Lemon juice, 20g Karbolyn
Immediate Post w/o: AAEFXs NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn shake, AAEFX HBM


w/o = Chest, SpeedBall, Joint ReHab, 72 degs. and 80% humidity in house.

22 deg. Incline, Bb Press
135 x 10
185 x 10
225 x 9
225 x 8
225 x 6

Bb 22.5 Decline Presses
135 x 10
225 x 5
205 x 8
205 x 10
 Cell Rush, LBA
205 x 8
205 x 7
135 x 20

__________________________________________________ ______________________________

w/o = #2 Tris, 75 degs. and 80 % humidity in house.

Pre w/o: HBM, GlutaZorb, K-Otic, 10g Karbolyn
Intra w/o: BCAAs, 20g natural lemon juice, 5g pure baking cocoa.
Post w/o: non-fat milk, spinach, NF Pro whey, 30g Karbolyn


Tri press Downs, Under and Overhand grip S.S. , slow
25 x 10/10
45 x 10/10
45 x 10/10
45 x 10/10

Overhand Tri Press downs, slow
45 x 15
50 x 11
50 x 12
50 x 10
50 x 10
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Old 07-02-2012, 06:27 PM   #372
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you do alot of moving weight around...im struggling with 6x10reps lol
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Old 07-02-2012, 07:04 PM   #373
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Looking great Rich
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Old 07-03-2012, 09:21 AM   #374
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Quote:
Originally Posted by RobMoriRB View Post
you do alot of moving weight around...im struggling with 6x10reps lol
All in how bad you want it and how long you have been lifting. Plus a great fat burner. lol

Quote:
Originally Posted by BendtheBar View Post
Looking great Rich
Thanks Steve.
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Old 07-04-2012, 07:59 AM   #375
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July 3rd

B/W: 166.6

Delts, De-load, 75 degs. and 80% humidity in house.

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


W/O: Delts 15 min’s SpeedBall

Db Single arm Side raises (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

Db Military Presses, concentrating on keeping shoulders back and in the sockets.
• 30’s x 15
• 30’s x 15
• 30’s x 15
 Cell Rush, LBA
• 30’s x 14
• 30’s x 15
• 30’s x 15
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Old 07-04-2012, 08:01 AM   #376
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Lifting today, or resting and firing up the grill?
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Old 07-04-2012, 08:11 AM   #377
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Quote:
Originally Posted by BendtheBar View Post
Lifting today, or resting and firing up the grill?
Up in the air. Next w/o is back/bi's. Very good chance I'll w/o and take tomarow as my weekly off day.

We may grill out but very sticky already out.
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Old 07-05-2012, 08:47 AM   #378
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July 4th

Back/Traps and Bi’s

Pre w/o: K-Otic, HBM, 5g’s pure Baking cocoa, 20g Karbolyn, GlutaZorb
Intra w/o: BCAA’a, 25g lemon juice, before last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, 30g Karbolyn, non-fat milk, 10g soy nut shake.


W/O: Dedicated to concentrating on the target muscle doing all the work.

22.5 deg. Incline Bench, Db Rows, hands = palm in and to just below pecs on contraction, slow, controlled and squeeze SS with Speed Db Trap pulls
• Warm up SS set
• 30’s x 10/20
• 55’s x 10/20
• 55’s x 10/20
• 55’s x 10/20

Pro Handle Lat Pull Down, Back SS front, slow and controlled
• Warm up 10/10
• 75 x 10/8
• 75 x 10/7

“V” Handle Pull downs
• 75 x 11
• 75 x 11
• 75 x 10
• 75 x 10

Db alternating curls (R/L)
• 30’s x 10/10
• 30’s x 10/10
• Cell Rush, LBA
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 12/12
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Last edited by Rich Knapp; 07-05-2012 at 08:55 AM.
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Old 07-06-2012, 02:34 PM   #379
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i-Rush 475 note: First day took it with pre-workouts. I love my pre w/o sups and how they worked. I-Rush was wild. It was like I took a double dose of everything. I almost tore up my right elbow I had so much fun today so far. I found it hard to lesson to the pre w/o injuries and take it easy and lesson to my body. All w/o all I could think was “This stuff is dangerous, but in a good way. “ as I filled in my log and posed between sets. This was only my first day and I keep a open mind and didn’t anticipate anything so I could make a honest log on it.

I need a tan. lol
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Old 07-06-2012, 04:15 PM   #380
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July 6th

Morning B/W = 166.2

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: K-Otic, , 30g Karbolyn, HBM, GlutaZorb, i-Rush 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn, 5g pure baking cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 25g Karbolyn shake, AAEFX HBM


w/o = Chest, SpeedBall, Joint ReHab

22 deg. Decline Bb Press
• 135 x 10
• 205 x 5
• 255 x 1
• 275 x 1
• 285 x 1, I wanted more but right elbow side let’s stop there and get some reps in.
• 255 x 2
• 205 x 10

Bb 22.5 Incline Presses, time to lose the collar bone
• 205 x 6
• 205 x 10
• 205 x 10
• 205 x 10
Cell Rush, LBA
• 185 x 13
• 185 x 11

i-Rush 475 note: First day took it with pre-workouts. I love my pre w/o sups and how they worked. I-Rush was wild. It was like I took a double dose of everything. I almost tore up my right elbow I had so much fun today so far. I found it hard to lesson to the pre w/o injuries and take it easy and lesson to my body. All w/o all I could think was “This stuff is dangerous, but in a good way. “ as I filled in my log and posed between sets. This was only my first day and I keep a open mind and didn’t anticipate anything so I could make a honest log on it.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic, 10g Karbolyn
Intra w/o: BCAA’s, 20g natural lemon juice, 5g pure baking cocoa.
Post w/o: HBM, GlutaZorb, Pizza


Tri press Downs, Under and Overhand grip S.S. , slow
• 3 sets

Db Tri Kick Backs
• 4 sets

Over Hand Tri Press Downs
• 1 set
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Last edited by Rich Knapp; 07-06-2012 at 04:23 PM.
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