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Old 11-10-2012, 03:03 PM   #651
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Nov 9th

Body Weight: 156.4 this morning.

10 mins band cardio. Cheat day

Pre w/o: AAEFXs K-Otic, Karbolyn, HMB, GlutaZorb, Joint ReHab Cream
Intra w/o: BCAAs, AAEFXs Cell Rush and LBA
Post w/os: AAEFX proteins, non-fat cottage cheese, spinach, pineapple shake, Glutazorb, HMB

w/o: upper pecs

22 deg. Incline Bb press
Bar warm up
135 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 8
205 x 8
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Old 11-10-2012, 05:29 PM   #652
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hell of a work out...keep it up
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Old 11-11-2012, 11:20 AM   #653
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hell of a work out...keep it up
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Old 11-11-2012, 11:20 AM   #654
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Nov. 11th
B/W= 159.4
Off weights. 10 min's band cardio in afternoon.
Look very full but with a little splash over.

-------------------------------------

Nov 10th

Off weights and cardio. 100 carbs over, not a cheat day. (re-feed style day )
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Old 11-12-2012, 10:45 AM   #655
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I did a cheat day followed by a controlled re-feed day. Today I'm at 156.0 and looking on track yet. This is my way of slowing things down but keeping on track. Scale weight is only a rule of thumb. Looks are the real deal.
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Old 11-12-2012, 10:56 AM   #656
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Originally Posted by Rich Knapp View Post
I did a cheat day followed by a controlled re-feed day. Today I'm at 156.0 and looking on track yet. This is my way of slowing things down but keeping on track. Scale weight is only a rule of thumb. Looks are the real deal.
And you are the real deal. Keep hard after it Rich.
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Old 11-12-2012, 03:26 PM   #657
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And you are the real deal. Keep hard after it Rich.
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Old 11-12-2012, 03:26 PM   #658
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Nov. 12th

Body Weight = 156.0

Tris, Bis

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

w/o:

Single Arm Db Concentration Curls (R/L)
45 x 10/10
45 x 10/10
45 x 10/10

Reverse grip V Handle Tri Press Downs
55 x 10
55 x 10
55 x 10
55 x 10

V Handle Low Cable Curls
55 x 15
55 x 20
55 x 20

Reverse Grip Tri Press downs
55 x 15
55 x 15
55 x 15
Cell Rush, LBA
55 x 15
55 x 15

15 mins posing.
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Old 11-12-2012, 06:45 PM   #659
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Dem der gunz!
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Old 11-13-2012, 05:25 PM   #660
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Dem der gunz!
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