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Old 01-19-2013, 05:38 PM   #801
Rich Knapp
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Jan 18th
Body Weight: 149.2

Chest day

Pre w/o: AAEFXs K-Otic, Karbolyn, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: BCAAs, AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o: (Added flats for a change of pace. Im still not feeling 100% from the flu. )

Bb flat press
1 x warm up set
205 x 5
225 x 3
245 x 1
185 x 10

22.5 deg. Incline Bb Press
185 x 10
205 x 5
255 x 1
205 x 10

Laying Band Flies (140 lb. band setting)
2 sets x 10
LBA, Cell Rush, LG-5
2 set x 10

15 mins posing.

__________________________________________________ ________________________________

Jan 19th
Body Weight = 148.4

Biceps,Tris, Delts and Abs

Pre w/o: AAEFXs HMBs, i-Rush 475, K-Otic, GlutaZorb and Vitamin D-3
Intra w/o: BCAAs, LBA, Cell Rush, LG-5
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake, AAEFX HMB, Vitamin E

w/o:

Cable Straight bar Bicep Curls: Overhand - Underhand S.S. set
25 x 10/10 (warm up)

Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets
45 x 20/10/10
45 x 20/10/10
45 x 20/10/10

Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)
45 x 15, 20 x 10/10
45 x 20, 20 x 10/10
45 x 20, 20 x 10/10

Triceps Press downs S.S. with Weighted Ab Crunches
45 x 10 / ?
45 x 10 / ?

Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
45 x 20 / ? /20 x 12/12
45 x 20 / ? /20 x 15/15
45 x 20 / ? /20 x 12/12
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Old 01-19-2013, 08:09 PM   #802
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Looking good Rich
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Old 01-21-2013, 07:37 AM   #803
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Quote:
Originally Posted by Mr.Silverback View Post
Looking good Rich
Thanks S/B
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Old 01-21-2013, 07:37 AM   #804
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Jan 20th
Bodyweight: 150.2 (day after cheat, re-feed type day)

Back

Pre w/o: AAEFXs HMB, GlutaZorb and K-Otic, i-Rush
Intra w/o: Cell Rush, LBA, LG-5
Post w/o: AAEFXs NF-Pro protein, non-fat cottage cheese and spinach shake, AAEFXs HMB.

w/o:

Pro grip Lat Pull Downs to back of neck (slow) S.S. with V Handle Chest supported Low rows
60 x 15/15
80 x 15/15
105 x 13/15

V Handle Lat Pull Downs (slow) S.S. Wide grip Pull ups
105 x 10/ 1 set
105 x 10/ 1 set
105 x 10/ 1 set

Single Arm Lat Pull Downs (R/L)
75 x 10/10
80 x 10/10
80 x 10/10

Cell Rush, LBA, LG-5

Wide grip Pull Downs to back of neck, slow and a squeeze.
80 x 15
80 x 15
80 x 15
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Old 01-21-2013, 05:07 PM   #805
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solid weight loss so far keep it up
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GYM PR
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Old 01-22-2013, 12:43 PM   #806
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Quote:
Originally Posted by RobMoriRB View Post
solid weight loss so far keep it up
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Old 01-22-2013, 12:44 PM   #807
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Jan. 21st
Bodyweight: 148.4
Im off weights but 5 mins of band cardio.
-----------------------------------------------------------------
Jan 22nd
Body Weight: 147.6

Chest day

Pre w/o: AAEFXs K-Otic, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o: Light chest

Bb flat press
1 x warm up set
225 x 3
225 x 3

22.5 deg. Decline Bb Press
225 x 5
225 x 5
225 x 5

Laying Band Flies (140 lb. band setting)
2 sets x 10
LBA, Cell Rush, LG-5
2 set x 10

15 mins posing.
__________________________________________________ ________________________________
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Old 01-23-2013, 05:03 PM   #808
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the bands must kill lol
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GYM PR
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Old 01-24-2013, 08:02 AM   #809
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Quote:
Originally Posted by RobMoriRB View Post
the bands must kill lol
It's a total diffrent resistance than Db's or Cables. Hurts so good.
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Old 01-24-2013, 08:03 AM   #810
Rich Knapp
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Jan 23rd
Body Weight: 146.6

Arm, Delt day

Pre w/o: AAEFXs K-Otic, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o:
Db Bicep curls S.S. with Rev. Grip Tri Press Downs
40s x 10 / 30 x 15
40s x 10 / 50 x 15
40s x 10 / 50 x 15

Bi Curl Downs S.S. with Tri Press Downs
50 x 20 / 50 x 15
50 x 20 / 50 x 20
50 x 20 / 50 x 20

Db Hammer Curls S.S. with Laying Band Rev Flies (70 lb. band)
40s x 10 / x 10
40s x 10 / x 10
LBA, Cell Rush, LG-5
40s x 10 / x 10
40s x 10 / x 10

15 mins posing.
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