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Old 10-19-2012, 01:36 PM   #611
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Oct 19th

Bodyweight = 159.4

Delts

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: BCAAs, LBA and Cell Rush
Post w/o: AAEFXs NF Pro whey, Karbolyn, non-fat cottage cheese, spinach shake. HBM, GlutaZorb

W/O: Delt power day, Abs

Bb Military Press
Bar x warm up
135 x 5
155 x 3
175 x 2
185 x 1 ( easy, matching my PR )
200 x 1 (*NEW* PR)
205 x F
135 x 10

Weighted Ab Crunches
4 sets
Cell Rush, LBA
4 sets

Twisted Weighted Ab Crunches
2 sets

Low back is toast calling it a day.
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Old 10-21-2012, 09:28 AM   #612
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Oct 20th

B/W = 159.6 ( 2 days of 159's ) Re-feed day.

Oct 21

B/W = 161.6
10min. cardio at wake up. ( I geuss they call it "Fasted Cadio" now days )

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Old 10-21-2012, 09:56 AM   #613
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Quote:
Originally Posted by Rich Knapp View Post

Bb Military Press
Bar x warm up
135 x 5
155 x 3
175 x 2
185 x 1 ( easy, matching my PR )
200 x 1 (*NEW* PR)
205 x F
135 x 10

One heck of a press Rich.
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Old 10-21-2012, 09:57 AM   #614
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Smashing a PR when cutting. Well done.
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Old 10-21-2012, 01:06 PM   #615
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Quote:
Originally Posted by kitarpyar View Post

One heck of a press Rich.
Quote:
Originally Posted by BendtheBar View Post
Smashing a PR when cutting. Well done.
Thanks guys.

Oct 21th

Body Weight = 161.6 (day after re-feed)

Tri’s, Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: BCAA’s, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, Karbolyn, non-fat cottage cheese, pineapple and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o:

Single Arm Db Concentration Curls S.S. with Tri Rope press downs

Weighted Ab crunches

Photo shoot for tracking, so it was like circuit training.


From todays tracking photo shoot today.



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Last edited by Rich Knapp; 10-21-2012 at 01:25 PM.
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Old 10-22-2012, 12:30 PM   #616
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Oct 22th

Body weight: 160.2

Well re-feed on Sat put me up to 161.6. Now Mon. morning I'm back to 160.2, pre cardio weigh in.

I did 10 min's band cardio (Just to get in the swing of doing it.) at wake up, pre breakfast. I guess they call it "Fasted Cardio" now days.

Back

Pre w/o: AAEFXs HBM, GlutaZorb and K-Otic, i-Rush, Karbolyn
Intra w/o: BCAAs, Cell Rush, LBA
Post w/o: AAEFXs NF-Pro protein, Karbolyn, pineapple, non-fat cottage cheese and spinach shake, AAEFXs HBM.

w/o:

Single Arm Chest Supported Low Rows, 2 sets back to back (R/L)
55 x 10/10
75 x 10/10
75 x 10/10

22 Incline Db Low Rows S.S. with Trap Pulls
85s x 10/10
85s x 10/10
85s x 10/10

V Handle Pull Downs, slowww
75 x 10, armpits ready to blow. Fell the pull.
75 x 10
75 x 10, feel the pain. This light of weight you know your concentrating on the right muscle doing the work and no momentum doing the work when youre in pain.
75 x 10

Cell Rush, LBA

Wide Grip Pull ups
2 sets
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Old 10-22-2012, 12:38 PM   #617
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Quote:
Originally Posted by Rich Knapp View Post
Oct 20th

B/W = 159.6 ( 2 days of 159's ) Re-feed day.

Oct 21

B/W = 161.6
10min. cardio at wake up. ( I geuss they call it "Fasted Cadio" now days )

That band cardio made me think of this, dunno why, could be the hoodie and such as well as the boxing similarities...



They do call it fasted cardio, these days, I'm like you it's just cardio done when I get up.

Nice session and interesting twist on the cardio.
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Old 10-23-2012, 08:06 AM   #618
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5K

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Old 10-23-2012, 08:07 AM   #619
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Major water purge last night. Bodyweight down to 158.2 for a new low
by 1.2 lbs. and its only Tue. morning. Things are about to get crazzy people.



April 13th =
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Old 10-23-2012, 04:01 PM   #620
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Oct 23rd

Body Weight = 158.2

Tris, Bis and Rear Delts

Pre w/o: AAEFXs HMBs, i-Rush 475, K-Otic, Karbolyn
Intra w/o: BCAAs, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, Karbolyn, non-fat cottage cheese, pineapple and spinach shake. AAEFXs Glutazorb, AAEFX HMB

w/o:

Single Arm Db Concentration Curls (R/L) S.S. with Tri Rope press downs
40s x 10/10, 75 x 10
40s x 10/10, 75 x 10
40s x 10/10, 75 x 10

Weighted Ab crunches, side crunches- 5 per side, straight crunches the rest.
75 x 30
75 x 30
75 x 30

E-Z Bar Hammer Grip Tri Presses
105 x 10
105 x 12
105 x 15

V Handle Low Cable Curls
55 x 20
55 x 20
55 x 12

Rear Delt Db Raises/Flies, single arm (R/L)
30 x 10/10
30 x 10/10
20 x 10/10
20 x 10/10
10 x 10/10 slowed down the tempo.
Cell Rush, LBA
10 x 10/10
5 x 10/10
5 x 10/10.
5s for a 2 arm speed set x 50
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