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Old 04-30-2013, 12:48 PM   #921
Rich Knapp
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April 30th
Arms:

Pre w/o: K-Otic, HMBs, i-Ruch 475 (cycling off D-3 )
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs,V-E, V-C, 2 rice cakes.

w/o:
Tri Press Downs, jumbo sets, over ropes, under hand grip
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/15
(Same as 12 single sets) 125 reps

Cable Curls , jumbo sets: overhand, ropes underhand grip
55 x 5/10/10
55 x 10/10/10
55 x 10/10/10
55 x 10/10/10
(Same as 12 single sets) 115 reps

Cell Rush, LBA and LG-5

Db Alternating Curls for saturation, per arm
30s x 20
30s x 20

40 reps.
--
Same as a total of 26 single sets and 280 reps for this workout.
-------------------------------------------------
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Old 05-01-2013, 03:30 PM   #922
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May 1st
Back:

Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C,
2 rice cakes.

w/o: Power

Wide Grip Pull ups
X 10
X 10

High Cable V Handle Rows
100 x 10
150 x 10
200 x 5
250 x 3
300 x 1
300 x 1
250 x 5
200 x 10

Cell Rush, LBA and LG-5

Wide Grip Pull Ups, for saturation.
x 10
x 10
x 10
-------------------------------------------------
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Old 05-03-2013, 07:18 AM   #923
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------------------------------------------------------------
May 2nd
Delts:

Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

w/o:

Cable Single Arm Side Raises S.S. with 2 Arm Cable front Raises (R/L/F)
20 x 10/10/10
20 x 10/10/10
20 x 10/10/10
(same as 6 single sets for each arm)

Heavy Band (70lb.) Rear Delt Flies
x 10
x 20

AAEFXs LBA, Cell Rush and LG-5

ground out 40
x 25
x 25

Very busy day but I got a workout in. A light w/o is better than NO w/o.
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Old 05-03-2013, 05:00 PM   #924
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May 3rd
Abs:

Pre w/o: K-Otic, HMBs, i-Ruch 475
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

w/o:
Incline bench Ab Crunches S.S. with twisted Ab Crunches
8 sets (same as 10 sets)

AAEFXs: LBA, Cell Rush and LG-5.

2 more sets

Off weights May 4th and 5th.
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Old 05-06-2013, 04:43 PM   #925
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May 6th
Chest:

Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C,
4 fig bars.

w/o:
Incline Bb Bench Press
115 x 15
135 x 15
205 x 10
225 x 9

Bb Bench Press
205 x 5
205 x 8
205 x 3, CNS failed

Cell Rush, LBAs and LG-5

160 x 15
160 x 15
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Old 05-07-2013, 04:57 PM   #926
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Keep going hard!
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Old 05-08-2013, 08:31 AM   #927
Rich Knapp
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Quote:
Originally Posted by EliteDreams View Post
Keep going hard!
always.
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Old 05-08-2013, 08:31 AM   #928
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------------------------------------------------------------
May 7th
Arms:

Pre w/o: K-Otic, HMBs, i-Ruch 475
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C, 2 rice cakes.

w/o:
Tri Press Downs, jumbo sets, over ropes, under hand grip
60 x 10/10/10
60 x 10/10/10
60 x 10/10/10
60 x 10/10/10

Cable Curls , jumbo sets: overhand, ropes underhand grip
60 x 5/10/10
60 x 10/10/10
60 x 10/10/10
60 x 10/10/10

Cell Rush, LBA and LG-5

Db Alternating Curls for saturation, per arm
35s x 20
35s x 20
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Old 05-08-2013, 04:37 PM   #929
Rich Knapp
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May 8th
Back:
Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb
Intra w/o: 40gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C,
2 Pop Tarts (1 foil pack).
w/o:
Db Incline Bench, 2 arm Low Rows to the hip not chest.
80s x 10
90s x 10
100s x 10
100s x 10
Incline Bench, Db Trap Pulls
100s x 25
120s x 15 (120s is as high as my Dbs go)
120s x 18
120s x 20
120s x 20
Cell Rush, LBA and LG-5
Wide Grip Pull Ups, for saturation.
x 10
x 10
x 10
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Old 05-13-2013, 05:18 AM   #930
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Join Date: Mar 2010
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May 11th and 12th off weights. Family weekend.
--------------------------------------------------------------------------
May 10th
Upper Body Saturation (low weights higher reps)
Pre w/o: K-Otic, HMBs, i-Ruch 475
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, pineapple and almond shake. HMBs, V-E, 2 rice cakes.
w/o:
High cable Rows
100 x 15
100 x 15
100 x 15
Bb Bench Press, Close grip
135 x 15
135 x 15
135 x 15
Cable Curls
60 x 20
60 x 20
AAEFXs Cell Rush, LBA and LG-5
60 x 20
Tris got great blood flow from the Close Grips.
-------------------------------------------------
May 9th
Abs:
Pre w/o: K-Otic, HMBs, i-Ruch 475
Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.
w/o:
Incline bench Ab Crunches S.S. with twisted Ab Crunches
8 sets (same as 10 sets)
AAEFXs: LBA, Cell Rush and LG-5.
2 more sets
-----------------------------------------------------------------------------
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