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Old 09-26-2012, 03:31 PM   #561
Rich Knapp
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Sep 26th

Body weight: up to 162.8

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, i-Rush
Intra w/o: BCAA’s, pure baking coca, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, non-fat milk, spinach shake, AAEFX’s HBM.

w/o:

Pro Grip Lat Pull Downs behind the neck 1 count hold and squeeze.
• 95 x 10, warm up
• 165 x 10
• 165 x 10
Normal pace
• 165 x 10
• 165 x 10
• 165 x 10

Wide grip “hammer grip style” Pull Ups
• 5 sets

Incline Bench Db Low rows S.S with Db Srugs
• 105 x 10/10
• 105 x 10/10
• 105 x 7/10

Ropes (weighted) Ab Crunches
• Cell Rush, LBA
• 5 sets

Been taking Karbolyn other times in the day around my workouts.
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Old 09-26-2012, 05:19 PM   #562
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Old 09-27-2012, 05:59 PM   #563
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Sep 27th

Body Weight = 162.6

Chest and Tri’s

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, HMB’s, GlutaZorb, Karbolyn shake.

w/o "A"

Db 22 ½ deg. Decline Press
• 65’s x warm up
• 85’s x 10
• 105’s x 10
• 105’s x 10
• 95’s x 12

Bb 22 ½ deg. Incline Press
• 135 x 10
• 205 x 8
• 230 x 5
• 205 x 11
• 205 x 6
• Cell Rush, LBA
• 145 x 16
• 145 x 12
(12 sets)

W/O “B”

Tri Press Downs, straight bar over under hand grip, over hand grip, ropes Jumbo sets
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 25 x 25/25/25
• 55 x 10/10/10
(same as 21 single sets)
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Old 09-28-2012, 09:47 AM   #564
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Old 09-28-2012, 03:18 PM   #565
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Sep 28th

Bodyweight = 162.2

Back and Bi's

Pre w/o: HMB, GlutaZorb, i-Rush
Intra w/o: BCAA’s, pure Baking cocoa, LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach shake.

W/O:

Pull Ups
• 2 slow sets

Pro Grip Lat Pull Downs, very slow
• 95 x 10
• 95 x 10
• 95 x 10

“V” Handle Pull Downs, very slow
• 95 x 10
• 95 x 10
• 95 x 10

Laying on Back, Bi Curl downs
• 35 x 10
• 45 x 15
• 45 x 15
• 45 x 15
• 45 x 15
• Cell Rush, LBA
• 45 x 15
• 45 x 15

Pull Ups
• 1 set last rep a static hold.
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Old 10-01-2012, 08:17 AM   #566
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Sep. 29th - 30th

Both were off weights days. The 29th I was 162.4 in the morning. It was a re-feed but fell into a cheat day. We were at the soccer fields all day for a tournament Mac had. I was nibbling on no butter or salt popcorn all day. I was low on protein grams and had 2 home made beef burritos for supper. I was up to 170.4 lbs. Sat night (normally I’m 2-3 lbs. more than my next morning weight), No worries. All water and sodium.

Sunday (30th) 167.0 lbs. in the morning. It was still an off weights day but I was back to cutting macro’s. I have dropped my fat macro to 35 grams. And on the carb cycling style I do, Sunday was 50 grams of carbs.

Monday Oct 1st the body weight was down to 163.4. About a pound less than last Monday.

NOTES: IMO

“Never” input:
• Never freak out.
• Never over think things.
• Never think your nutrition needs change.
• Never assume your last diet style will work again.
• If you do instead of do not, do the above? “Never” get good results.

“Always” input:
• Always learn your body’s reactions.
• Always stick with what works for YOU.
• Always follow through.
• Always allow extra time.
• Always be patient and don’t freak out and let your body and diet plan do its job.
• If you do always do these? Your end result will “Always” be favorable.
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Last edited by Rich Knapp; 10-01-2012 at 08:51 AM.
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Old 10-01-2012, 06:16 PM   #567
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Oct 1st

Body Weight: 163.4 this morning.

Chest

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Joint ReHab Cream
Intra w/o: AAEFX’s Cell Rush and LBA
Post w/o’s: AAEFX protein’s, spinach shake, BCAA’s, Pure Baking cocoa, Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• 135 x 10
• 205 x 10
• 255 x 5
• 275 x 2
• 295 x F
• 285 x 1, NEW PR
• 205 x 15

22 ½ deg. Decline Bb Presses
• 225 x 5
• 255 x 2
• 285 x F
• Cell Rush, LBA
• 205 x 10
• 185 x 12
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Old 10-02-2012, 08:39 AM   #568
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SUPER LOW carb - Chocolate Cream of Wheat.
8oz coffee
35g NF Pro Chocolate Whey Protein
11g powdered BCAA's
11g Psyllium Husk fiber.

Once you have it mixed let it sit for 5 min's. To thicken up.


10/02
Morning B/W: 162.0 New low, and its only Tue.

What?? What???? 167.0 Sunday morning and now 162.0 Tues morning.

Plus a new PR yesterday??????

To many people listen then talk.
To many just talk.

Not enough learn themselves then talk.

Theres BIG diffrence.

I learn and always will.
I walk the walk and back my talk.

Ya I'll get people that say "Ya it was because of this." or "That"
It don't make the drop any less.
Its the will power to go threw with it and get it done. No excuses.
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Last edited by Rich Knapp; 10-02-2012 at 09:10 AM.
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Old 10-02-2012, 08:42 AM   #569
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Old 10-02-2012, 01:56 PM   #570
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Question Tracking weight

Hey Rich, I had a question bud. I was just looking over your training Logs on the Muscle and Brawn Forum and Noticed you are meticulous in regards to checking and recording your weight. I haven't quite made it to the point where it is a big concern for me personally, but I guess my question is do you have special equipment for this? Whenever I have needed to check weight I have needed to go to the clinic or someplace similar for a scale with hand rails, or one large enough to accommodate a chair, which isn't exactly convenient. I guess a second part to that question would be, being bound to a wheelchair, my lower extremities (as are most) are atrophied so how important, accurate, and integral to the entire process is it? I mean for self tracking purposes my scale may read 175, but the majority of that is from the waist up, this same phenomenon affects my body fat and BMI numbers, and by normal standards, pegs me as obese. Any thoughts or insight?
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