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Old 01-30-2012, 06:56 PM   #101
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Jan 30th
Delts

Pre w/os: K-Otic, HBM, GlutaZorb
Intra w/os: BCAAs, 30gs AAEFX Karbolyn
Post w/os: AAEFXs NF Pro, soy nut, Pepitas Nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb


W/O

Bb Overhead Press

1. 45 (bar) x warm up
2. 115 x 10
3. 135 x 10
4. 185 x 5
5. 155 x 12
6. 135 x 12

Side Cable Delt raises, single arm, L/R no break L/R then a break.
1. 15 x 12/12, 12/12
2. 15 x 12/12, 12/12
Same as 4 sets.

Incline Bench Db Reverse Flies.
1. 30s x 10
2. 20s x 12
3. 20s x 12

Side Db side raises
1. 20s x 10
LBA Pro, LG -5, Cell Rush
2. 20s x 10
3. 20s x 12

Same as 16 sets

W/O #2 = gym play time

H.S. ISO Shoulder Press (total weight)
1. 200 x 10
2. 290 x 1
3. 290 x 1
4. 200 x 15

Extended Arm Reverse Flies
1. 130 x 10
2. 205 x 8
3. 295 x F
4. 160 x 12

Daily total of 24 sets
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Old 01-31-2012, 05:32 PM   #102
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Old 01-31-2012, 06:47 PM   #103
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Love that image Rich!
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Old 01-31-2012, 06:50 PM   #104
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Love that image Rich!
Thanks Steve. Tammy got a good shot.
I only got 3 double arms reps on it but next set got 10 single arms with the same plates per side.
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Old 02-01-2012, 10:49 AM   #105
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Jan 31st
Back

Pre w/os: AAEFXs HBM, GlutaZorb and K-Otic
Intra w/os: 30gs Karbolyn with my BCAAs
Post w/os: AAEFXs protein, spinach, banana, no-fat milk, AAEFXs HBM.


w/o A: saturation work at home, (were relevant, weight at 75% rap range work), 15 sec brakes

Pro Grip Lat Pull downs
4 sets x 15
Stiff Arm Pull Downs
4 sets x 15
RK Style Bench Wide Grip Pull Ups, B/W (164.4 ) x
4 sets x 15

w/o B: Power at gym

H.S. ISO Seated Rows- total weight, single arm sets noted, rest are double arms.
294 x 10
474 x 5
564 x 3
282 x This one single arm- R10/L10
294 x 10

H.S. ISO High Row- total weight, single arms noted, rest are double arms.
184 x 10
364 x 10
272 x This one single arms, R3/L3
364 x 10
184 x 17

Daily total of 22 sets, 5 mins hand bike cardio hard to stop due to pee brake got back and someone was on the hand bike.
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Old 02-01-2012, 01:00 PM   #106
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Originally Posted by Rich Knapp View Post
Thanks Steve. Tammy got a good shot.
I only got 3 double arms reps on it but next set got 10 single arms with the same plates per side.
It always felt easier to do one arms on machines like that.

Nicely done!
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Old 02-01-2012, 01:21 PM   #107
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Originally Posted by BendtheBar View Post
It always felt easier to do one arms on machines like that.

Nicely done!
Thanks Steve. It was fun.

For me I used to take some weight with my legs, but now that I can't the chest support crushes the wind out of me on the 2 arms. The single arms I can hold the handle on the chest support and press to take up some weight off my chest.
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Old 02-02-2012, 05:30 PM   #108
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Feb 2nd

Pre w/os: AAEFXs K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/os: AAEFX Karbolyn 30gs and BCAAs
Post w/o: AAEFX protein, spinach, low fat Chocolate milk, soy nuts and Pepitas nut shake.


w/o A: Power-Rep range at home with Jer

Db Low Incline Presses
1. 75s x 10
2. 95s x 10
3. 105s x 5 - Weight PR
4. 115s x 2, 3 but didnt count the 1st one because helped out of the hole. NEW weight PR
5. 75s x 13

Decline Bb Presses
1. 135 x 10
2. 185 x 10
3. 185 + chains x 5
4. 135 + chains x 15
5. 135+ chains x 10, lost balance had to rack

W/O B: Saturation at the gym

H.S. Seated Straight Press
3 sets

Db Flat Presses
3 sets

Daily total 16 sets
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Old 02-05-2012, 11:10 AM   #109
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Feb 4th Body weight 168.4

Arms

Pre w/os: AAEFXs HBMs, Test Charge and K-Otic,
Intra w/os: 30g AAEFX Karbolyn and some BCAAs
Post W/Os: Low fat chocolate milk, AAEFX Whey Protein, pineapple, soy nuts shake. AAEFXs Glutazorb, HBM


w/o: at the gym with Jer

Seated Tri Press down Machine
330 x 12 (stack)
330 x 20 speed reps
330 x 15 slow
120 x sat sets

EZ Bar Preacher Curls
55 x 12
75 x 10
80 x 8
80 x 7
55 x sat set

V Handle Tri Press Downs S.S. with underhand grip
50 x 10/10 (weight at gym way lighter than my home cable machine)
100 x 10/10
100 x 10/10
150 x 8/5

Db Seated Curls
40s x 10
50s x 10
60s x 5

Alternating Seated Db Hammer Curls
70s x 2
35s x sat set

Machine Tri Press Down
80 x 10
125 x 10
Cell Rush, LBS Pro, GL-5
155 x 8
210 (Stack) x (playing)
210 x
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Old 02-06-2012, 01:07 PM   #110
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