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Old 07-24-2012, 06:45 AM   #411
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July 23rd

Chest:

Pre w/o: K-Otic, 5g pure cocoa, HBM, GlutaZorb, 30g Karbolyn, i-Ruch 475
Intra w/o: BCAAs, 20g natural Lemon juice, 20g Karbolyn
Immediate Post w/o: AAEFXs NF Pro whey, spinach, Low-fat Chocolate Milk, V-C, pineapple shake, AAEFX HBM


w/o = Morning w/o, SpeedBall, Joint ReHab

Bb 22 deg. Incline Press
Bar warm up x 20
185 x 10
205 x 10
225 x 10
225 x 7, F on rep 8
225 x 10

Bb Flat press
225 x 5
225 x 3, F of 4- Left shoulder gave out.
205 x 7

Bb 22 deg. Decline Press
205 x 7
 Cell Rush, LBA
Peanut shut me down.


I was a little worried about doing Delts the day before Chest. We will see what the next rotation brings.
Theres a chance I may have to stay way from Flat Bb presses. Flat Db don't bother me.
Until I tried Flat Bb again, I was on the come back again.
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Old 07-24-2012, 10:25 AM   #412
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Theres a chance I may have to stay way from Flat Bb presses. Flat Db don't bother me.
Don't want to see you mess up that shoulder any worse.
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Old 07-24-2012, 10:29 AM   #413
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Originally Posted by BendtheBar View Post
Don't want to see you mess up that shoulder any worse.
Nope
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Old 07-24-2012, 10:30 AM   #414
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July 24th

Back

Pre w/o: AAEFXs HBM, GlutaZorb and K-Otic, 20gs Karbolyn, i-Rush
Intra w/o: BCAAs, 20g Karbolyn, lemon juice, 5g pure baking cocoa, Cell Rush, LBA
Post w/o: AAEFXs NF-Pro protein, Low-fat chocolate milk, spinach, pineapple and 20g Karbolyn, AAEFXs HBM.


w/o: Morning- Back, concentrating on direct muscle doing the work.

Pro Grip Lat Pull Downs, to front
95 x 15, warm up
165 x 10
165 x 10
165 x 10

V Handle Pull Downs
165 x 10
165 x 10
165 x 10

Cell Rush, LBA

Pull-ups
3 sets

i-Rush Note: Back swelled big time.
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Old 07-25-2012, 11:22 AM   #415
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July 25th

Tris and Bis

Pre w/o: AAEFXs HBMs, K-Otic, 5g pure baking cocoa, 30g Karbolyn, i-Rush
Intra w/o: 30g AAEFX Karbolyn, BCAAs
Post W/O: AAEFX Whey Protein, spinach, 20g AAEFX Karbolyn, pineapple, low-fat chocolate milk - shake. AAEFXs Glutazorb, AAEFX HBM


w/o: Morning

Lets see if the left delt and right elbow cooperates.

Db Spider Curls

30s x many for warm up
50s x 5, Hammer grip
50s x 5, palm up

Seated Alternating Db Curls (R/L)
50s x 5/5
50s x 5/5
50s x 4/4
50s x 6/6

Because of elbow Ill be keeping this part of w/o short and sweet. Keep it short to allow staying in rotation and lift again tomorrow and not have to take many weeks off.

V Handle Close body Tri Press Downs
95 x 10/5, cable on right of neck then the left side. Right tri/elbow said Enough

V Handle Press downs
25 x 20 underhand grip, 20 overhand grip

Incline Bench, 2 arm, Db Kickbacks with a hard squeeze
20s x 15, Heard a POP in right elbow. Funny thing is it felt good.
30s x 10
30s x 10
 Cell Rush, LBA
30s x 10
30s x 12

Time and workout management leads to more gains over time than just pushing hard every time and not respecting your body when you have a injury. This will just lead to needing to see a Doc or surgery and/or major recovery time.

No one knows your body better than your own body. So shut up and listen.
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Old 07-29-2012, 08:39 AM   #416
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July 28th

Chest and arms:

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


w/o = Morning w/o, SpeedBall, Joint ReHab


Bb 22 deg. Decline Press
• Bar x warm up
• 205 x 5
• 225 x 5
• 255 x 3
• 275 x 1
• 285 x 1
• 255 plus micro chains x 3

Bb 22 deg. Incline Press
• 205 x 3
• 255 x F, changed out Versa-Grips for gloves try again
• 255 x 1
• 270 x 1, PR
 Cell Rush, LBA
• 205 x 5
• 185 x 10
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w/o = “#2” Tri’s and Bi’s

Pre w/o: HBM, GlutaZorb, K-Otic
Intra w/o: BCAA’s, 25g Karbolyn, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, nonfat milk, NF –Pro


Arm play w/o with Dakota
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Last edited by Rich Knapp; 07-29-2012 at 08:48 AM.
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Old 07-29-2012, 12:38 PM   #417
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July 29th.

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Old 07-29-2012, 05:05 PM   #418
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Nice!!!

Can I just ask, how much does the chair add on/weigh?
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Old 07-29-2012, 07:50 PM   #419
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Nice!!!

Can I just ask, how much does the chair add on/weigh?
My body weight is around 170 at w/o time lately and my chair alone only weighs
27lbs. set up the way it is when I do my pull ups.

Its all Titanium.

They are still a killer at the end of a w/o like this.

July 29th

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 30g’s Karbolyn, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, lemon juice, 5g pure baking cocoa, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Low-fat chocolate milk, spinach, pineapple and 20g Karbolyn, AAEFX’s HBM.


w/o: Mid-day - Back

Pro Grip Lat Pull Downs, to front
• 95 x 15, warm up
• 165 x 10
• 205 x 10
• 255 x 3

“V” Handle Pull Downs
• 255 x 3
• 300 x 1
• 345 x 1
• 345 x 1
• 205 x 10

Cell Rush, LBA

Pull-ups, wide grip, palm’s toward each other.
• 3 sets
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Last edited by Rich Knapp; 07-29-2012 at 07:54 PM.
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Old 07-30-2012, 11:32 AM   #420
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July 30th

Traps and Delts

Speedball 15 mins

Pre w/o: K-Otic, HMB, 5g pure baking cocoa, i-Rush
Intra w/o: BCAAs, 30g Karbolyn
Post w/o: AAEFXs NF Pro whey, HBM, GlutaZorb , 30gs AAEFX Karbolyn, spinach, low-fat chocolate milk shake.


W/O: morning, Traps and Rear Delts

Db Trap Pulls, 22.5 Incline Bench S.S. with seated Db Shrugs
85s x 10/10
85s x 10/10
85s x 10/10
85s x 15/10

(Same as 8 single sets)

Db 22 Incline Bench, Rear Flies (face down, palms toward feet)
30s x 10
30s x 10
30s x 10
30s x 10
LBA, Cell Rush
30s x speed trap pulls followed by rear flies, 20/10
30s x , 20/10

Note: Must be the weather, both Tammy and I are in a very Blaa and tired mood. It took a lot of will power just to get out of bed. Even with it being a light workout, it drained the crap out of me. These light weights felt like a ton and I sweated my butt off today. Very, very unusual that K-Otic didnt pull me out of this feeling. It did how ever get me back there and hitting it. Pre K-Otic, I felt like saying screw it today and using a weekly day off. Not good. Thank you K-Otic for getting me back there. A work out is better than nothing, even if its one like this. Mood and w/o: a 5 out of a 10.
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