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Old 07-10-2012, 09:29 AM   #391
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Originally Posted by Rich Knapp View Post
My progress. 1 year, controled bulk with a few mini cuts in there.
Good work. That's how it's done.
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Old 07-10-2012, 09:35 AM   #392
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Good work. That's how it's done.
Thanks Steve.

I have a long way to go to meet my goals, but getting closer.
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Old 07-10-2012, 11:13 AM   #393
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Originally Posted by Rich Knapp View Post
My progress. 1 year, controled bulk with a few mini cuts in there.
Now that is progress....nice going Rich
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Old 07-10-2012, 12:12 PM   #394
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Now that is progress....nice going Rich
Thank you Mark. I had to keep that in mind today for my back w/o. Did Lat pull down's with chains added. 8-2-8-2 tempo. I am f*cking glad I'm done. (crying like a wipped baby) lol

I have my night w/o to go yet. Oh crap.

lol
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Old 07-10-2012, 01:45 PM   #395
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Old 07-10-2012, 04:07 PM   #396
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July 10th

Back

Pre w/o: AAEFXs HBM, GlutaZorb and K-Otic, 30gs Karbolyn, i-Rush
Intra w/o: BCAAs, 10g Karbolyn, lemon juice, 5g pure baking cocoa, Cell Rush, LBA
Post w/o: AAEFXs NF-Pro protein, non-fat milk, spinach and 30g Karbolyn, V-C shake, AAEFXs HBM.


w/o: Morning- Back

V Handle Pull downs, weight plus micro chains, Slow and controlled, 8-2-8-2 tempo
100 x 10
100 x 10
100 x 10
100 x 10

Pro Grip plus chains, Goal: 5 to back of neck then 5 to front 8-2-8-2 tempo
100 x 10
100 x 10
100 x 10
Cell Rush, LBA
2 Pro Grip, 2 V handle, chains off, rep speed 1-1-1-1
100 x 20 (p)
100 x 20 (p)
100 x 20 (v)
100 x 20 (v)

i-Rush Note: Still liking the feeling during my w/o's.
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w/o: Night - Abs

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


Incline bench Ab crunchs (I love being able to do these with my new bench. My low back is ok with it.)
8 sets
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Old 07-12-2012, 01:13 PM   #397
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Self load is getting very hard at this point.
The self load is a w/o in its self. I slide them onto my thighs from the stand, then tip them up. With my legs locked in I can use my abs to slow my desent but it kills the crap out of my low back.

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Last edited by Rich Knapp; 07-12-2012 at 01:30 PM.
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Old 07-12-2012, 02:03 PM   #398
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Strong pressing Richard. You da man.
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Old 07-12-2012, 02:34 PM   #399
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Strong pressing Richard. You da man.
Thanks Steve. I try. Now I'm all beet up and I have Tri's to hit yet tonight.
lol
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Old 07-12-2012, 06:14 PM   #400
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July 12th

Today Chest and Tri’s:

Pre w/o: K-Otic, , 25g Karbolyn, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 40g Karbolyn, pineapple shake, AAEFX HBM


w/o = Chest, SpeedBall, Joint ReHab, power day

22 deg. Decline, Db Press
• 40’s x warm up
• 85’s x 5
• 105’s x 5
• 120’s x 5, Lifetime PR
• 80’s x 10

Bb 22.5 Incline Presses
• 135 x 10
• 205 x 3
• 255 x 1
• 265 x 1, NEW PR
 Cell Rush, LBA
• 205 x 7
• 205 x 8

i-Rush 475 note: Took it pre w/o again. Tomorrow I’ll start post w/o and see how I like the recovery effect from it.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic, 5g pure baking cocoa
Intra w/o: BCAA’s, 30g Karbolyn
Post w/o: HBM, GlutaZorb, nonfat milk, chicken breast and string cheese, fig bars


Tri press Downs, Under, ropes and Overhand grip, Giant sets, slow
• 35 x 10/10/10
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10
 REVERSED ROTATION
• 50 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10

Same as 21 single sets.
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Last edited by Rich Knapp; 07-12-2012 at 06:30 PM.
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