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Old 03-12-2013, 07:37 AM   #871
Rich Knapp
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March 11th
Body weight: 144.8 lbs.

Pre w/o: Kre-Alkalyn Pro, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3
Intra w/o: AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, Greek Yogurt, spinach, pineapple shake, HMB, vitamin E

W/O: Saturation work.

22.5 deg. Incline Bb press
warm up set
6 set. Sets
(total of 105 reps)
AAEFXs LBA, Cell Rush and GL-5 with 2 mins cardio left
20 mins Hybrid cardio, Heart rate @ 140
------------------------------------------------
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Old 03-12-2013, 11:18 AM   #872
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http://youtu.be/hLlqbgtkC8E

Last edited by Rich Knapp; 03-13-2013 at 06:41 AM.
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Old 03-13-2013, 06:39 AM   #873
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-------------------------------------------------------------------------------
March 12th
Body Weight: 143.8

Arms

Pre w/o: AAEFXs Kre-Alkalyn Pro, HMB, Vitamin D-3, GlutaZorb, Joint ReHab Cream
Intra w/o: AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, Greek Yogurt, spinach, Pineapple shake, HMB, Vitamin E

w/o:

Rope Hammer Curls
75 x 10
75 x 10
75 x 10

Straight Bar Cable Curls
70 x 10
70 x 10
70 x 10
70 x 10

Reverse Grip Tri Press Downs S.S. with Overhand Grip
45 x 10/10
45 x 10/10
45 x 10/10
45 x 10/10

AAEFXs Cell Rush, LBA and GL-5

Db Curls for saturation
30 x 20
30 x 20
30 x 20
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Old 03-13-2013, 07:25 PM   #874
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March 13th
Bodyweight: 143.6 (4 weeks and 3 days and its show day.)
Mid-Morning Hybrid cardio for 20 mins. , H/R @ 139
Back
Pre w/o: AAEFXs K-Otic, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA, LG-5
Post w/o: AAEFXs NF-Pro protein, Greek Yogurt, pineapple and spinach shake, AAEFXs HMB, Vitamin E
w/o:
V Handle Pull Downs S.S. with Pro Grip LPD Handle Chest Supported Low Rows
4 sets (same as 8 singles)
Chest Supported V handle Low Rows
4 sets
V Handle Chest Supported Trap Pulls
2 sets
Cell Rush, LBA, LG-5
V Handle C/S Trap Pulls
4 sets
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Old 03-15-2013, 07:41 AM   #875
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---------------------------------------------------------------------------------------------------
March 14th
Bodyweight = 143.6

Abs

Pre w/o: Kre-Alkalyn Pro, HMB, GlutaZorb, i-rush, Vitamin D-3
Intra w/o: LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs NF Pro, Greek Yogurt, spinach blended together. HMB, Vitamin E

W/O:

Incline Board Crunches, 15 sec breaks
8 sets (LBA, Cell Rush and GL-5 between set 6 and 7)
Never counted, just went until I couldnt get another one out.

Only 30 days until I roll on stage. Things are on track and looking good.
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Old 03-16-2013, 07:19 AM   #876
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March 16th
Bodyweight 143.4 re-feed day today.
Off weights
20 mins. Hybrid cardio
Notes: Still on track. Weight is in same ball park but I am pleased with how Im looking and the direction changes are going. 4 Saturdays from now Ill be waking up on show day morning. WOW, after starting prep back in Oct. It is finally down to the wire. I wont lie. I am looking forward to it and reverse dieting back to bulk. But I have to keep show day and dedication to show day. Not the time after. My goal is show day, not the bulk after.
--------------------------------------------------------------------------------------------
March 15th
Bodyweight = 143.4
Pre w/o: Kre-Alkalyn Pro, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: AAEFXs LG-5, LBA and Cell Rush
Post w/o: NF-Pro, HBM, GlutaZorb, spinach, Greek yogurt shake.
W/O: Full body, Push Pull layout, low sets each.
Bb Military Pin press
3 set
Pro Grip Lat Pull Down
3 sets
22 Deg. Incline Bb Press
3 sets
Tri Press Downs, Reverse grip
3 sets
Cable Curls, Straight Bar
3 sets
Ab Crunches
3 sets
Hybrid Cardio 15 mins
LG-5, LBA, Cell Rush @ 2 mins of cardio left.
Planed on 20, but had to stop and use rest room.

15 mins posing.
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Old 03-18-2013, 08:35 AM   #877
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March 17th

Bodyweight = 145.6 (day after re-feed).

Off weights and cardio.
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Old 03-18-2013, 01:13 PM   #878
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getting closer to the show and looging bigger than ever keep it up
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MEET PR
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Bench: 301
Dead Lift: 501

GYM PR
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Bench: 285
Dead Lift: 475

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Old 03-18-2013, 03:53 PM   #879
Rich Knapp
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-----------------------------------------------------------------------
March 18th
Body weight: 143.6 lbs
.
Pre w/o: Kre-Alkalyn Pro, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3
Intra w/o: AAEFXs Cell Rush, LG-5 and LBA
Post w/os: AAEFX NF-Pro whey protein, Greek Yogurt, spinach shake, HMB, vitamin E

W/O: Chest and Bis

22 deg. Incline Db press (self load)
75s x 12
75s x 12
75s x 12

22 deg. Decline Db Presses (self load)
75s x 12
75s x 12
75s x 6

Band Flies
3 sets of 15 with a squeeze.

Straight bar Cable Curls
45 x 15
65 x 10
70 x 10

Db Alternating Curls (R/L)
30s x 10/10
AAEFXs LBA, Cell Rush and GL-5 with 2 mins cardio left
30s x 10/10
30s x 10/10

Band Flies
1 sets with a squeeze

Mid after neon cardio.
------------------------------------------------
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Old 03-19-2013, 06:26 PM   #880
Rich Knapp
Wheelchair Pro
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Mar 2010
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Fav Supp: AAEFX's whole line.
Reputation: 148270
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March 19th
Bodyweight = 142.2
Pre w/o: Kre-Alkalyn Pro, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: AAEFXs LG-5, LBA and Cell Rush
Post w/o: NF-Pro, HBM, GlutaZorb, spinach, Greek yogurt shake.
W/O:
Cable Side Delt Raises S.S. with Cable Front Raises (R/L/F)
3 drop sets ( same as 6 singles)
Db Side Raises
3 sets
Band Reverse Flies
3 sets
Weighted Ab Crunchs
3 sets
Twisted Ab Crunches
3 sets
Hybrid Cardio 10 mins. H/R @ 142
LG-5, LBA, Cell Rush @ 2 mins of cardio left.

15 mins posing.
______________________________________________
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