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Old 08-08-2012, 01:28 PM   #441
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Get well Rich.
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Old 08-09-2012, 03:05 PM   #442
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Get well Rich.
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Old 08-09-2012, 03:07 PM   #443
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Aug 9th

Down to 166 lbs. after being sick the last 2 days.

Chest noon workout.

Pre w/o: AAEFX’s K-Otic, 35g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins. (no cocoa due to stomach bug earlier.)
Intra w/o: 35g Karbolyn, , AAEFX’s Cell Rush and LBA
Post w/o’s: 8 oz. Low-fat milk, a AAEFX protein’s, spinach, pineapple shake. Glutazorb, HBM


w/o:

22 ½ deg. Decline Bb Presses
• Bar warm up
• 135 x 5
• 185 x 5
• 205 x 5
• 225 x 5
• 245 x 5
• 265 x 4
• 285 x 1
• 295 x F, lost groove and concentration
• 295 x 1, PR
• Cell Rush, LBA
• 255 x 3
• 205 x 10
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Old 08-10-2012, 05:57 PM   #444
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Aug 10th

Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, 30g Karbolyn, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, spinach, 10g AAEFX Karbolyn, pineapple, low-fat chocolate milk - shake. AAEFX’s Glutazorb, AAEFX HBM


w/o: noon w/o

Alternating Db Curls, palm up (R/L)
• 55’s x 5/5
• 55’s x 10/10
• 55’s x 6/6
• 55’s x 6/6
• 40’s x 10/10
• 40’s x 10/10
• 40’s x 10/10
• 40’s x 7/7, got sloppy

Alternating Hammer Grip Db Curls
• 40’s x 10/10
Cell Rush, LBA
• 40’s x 10/10
• 40’s x 10/10

Feeling better today. Took it light today after busting it out yesterday to help out getting to 100% for next week.

When the body is run down already, workouts are just that much more harder on it for recovery.
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Old 08-13-2012, 04:12 PM   #445
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Laptop back. I'll update logs tomarrow.

Hit a 300 lb. Decline x 1 today. Hit my goal way early.
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Old 08-13-2012, 04:22 PM   #446
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Hit a 300 lb. Decline x 1 today. Hit my goal way early.
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Old 08-14-2012, 09:26 AM   #447
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11th and 12th were off days.
Aug 13th
168 lbs.

Chest noon workout with Dakota.

Pre w/o: AAEFX’s K-Otic, 30g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.

Intra w/o: 50g Karbolyn, , AAEFX’s Cell Rush and LBA

Post w/o’s: 8 oz. Low-fat milk, a AAEFX protein’s, spinach, pineapple shake. Glutazorb, HBM


w/o:

22 ½ deg. Decline Bb Presses

· Bar warm up
· 135 x 5
· 205 x 5
· 255 x 5
· 275 x 1
· 285 x 1, decided to skip the 295 and just go 300 right away.
· 300 x 1, stopped 1″ from chest to make sure no chest/belly bounce and it was clean, PR, beating the 295 x 1 PR set on the 9th. Went up smooth and NO stall or grind so I tried 305.
non-meet and unofficial gym rat press

· 305 x Failed
· Cell Rush, LBA
· 260 x 3
· 205 x 10
· 205 x 13
On my bench pressing I doing a “lbs. x 5” till I fail and only get 4, at that time I go to singles till I fail. Then I drop to a weight I can do 3-5 when I’m trashed. Last 2 sets are saturation.

I have been liking this lay out. I don’t know if it has a fancy name or not but I like it. My press and chest size has greatly improved doing things this way over the way I was doing it. Chest, Back and Delts are the only days I do this. My Bi’s and Tri’s like high reps and even Super Sets or Jumbo Sets.


Nothing I hate more than a e-mail asking for help because they have been stuck for a few months and when I ask about their training they throw some fancy name at me. Then I ask why they picked that program? "It looked cool" "So and So said I should use it." or "My buddy is getting great results with it." Don’t matter how fancy of name a workout has or how popular it is.
If you aren’t making gains either it’s not for your personal body or you aren’t putting in a true effort.


Yes, use the fancy name program as a starting point, keep a log and tweak it to what your personal body likes or if your logs show no change? Throw it out no matter how “Cool” it sounds to say you use that program. I use “West Side” but you look like south side of a north bound cow after a year. I use 5 – 3 -1, but after a year you have made minimal changes. Does it make sense to keep doing what you’re doing? NO, either you’re not giving full effort or your personal body just doesn’t like it.

I’m not saying I’m the greatest or want to come off that way, I sure got a slap in the face of “Not me.”reality and learned from it. In my first go around in competitive bodybuilding I was stubborn. This go around I’m not, and making much more gains.

I have changed everything I used to believe from reading (web wasn’t as big back then.) from workouts to meal timing and even sups and sup timing.

Be honest, how many times have you talked with a person in the gym or on web and in back of your mind you thought “WoW, something is wrong.” No matter if it’s for workouts or nutrition for Bulk or Cutting. Even though you’re nice and don’t say anything or even agree with them.
Every study or fact compiled research there is a smaller % on one side than the other and no one likes to think they may be on the smaller side of that persent.
When you are on stage you don’t need a “Fancy name” to impress people, if you’re dedicated and driven your results will do it for you. If you go for the fancy names or follow the pack to impress people then you’re in the wrong game.

If you like to follow the pack then take up Dog Sled Racing.
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Last edited by Rich Knapp; 08-14-2012 at 09:29 AM.
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Old 08-14-2012, 09:37 AM   #448
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Nice post Rich. Agree 100%. Experiment, track results, make changes.

Al
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Old 08-14-2012, 10:11 AM   #449
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Quote:
· 300 x 1, stopped 1″ from chest to make sure no chest/belly bounce and it was clean, PR, beating the 295 x 1 PR set on the 9th. Went up smooth and NO stall or grind so I tried 305.
Great work Rich. Love the drop down sets too. Build that muscle!

Quote:
Don’t matter how fancy of name a workout has or how popular it is.
If you aren’t making gains either it’s not for your personal body or you aren’t putting in a true effort.
Amen. Great advice.

Quote:
I have changed everything I used to believe from reading (web wasn’t as big back then.) from workouts to meal timing and even sups and sup timing.
Me too Rich. Adapt and thrive.
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Old 08-14-2012, 10:25 AM   #450
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Great work Rich. Congrats on the 300 bench. I am hoping to get to two hundy soon, from there it will be just 100 lbs to catch up with you
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