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Old 12-18-2012, 03:04 AM   #741
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Quote:
Originally Posted by Rich Knapp View Post
Dec 14th

Bodyweight = 151.4

Off weights, short photo shoot.
------------------------------------------------------------------------
Dec. 15th

Body Weight = 153.8

Arms

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

w/o:

Cable Curl Downs slow and squeeze. They hurt today, so it meant they were hitting the heads hard. Stuck with what was working.
11 sets

Tri Press Downs, Overhand/Ropes/Underhand, Jumbo sets
4 sets
Cell Rush, LBA
2 sets
(Same as 18 single sets.)

Bi Curl Downs
1 set

15 mins posing.
Quote:
Originally Posted by Rich Knapp View Post
16-17 weeks out. Don't take it personal or as a insult please.
This is what seperates a Pro from a amiture.

Insult? No way,proud to follow your hard dedication.It pays off!
Quote:
Originally Posted by Rich Knapp View Post
Hey Ben you any relation to the IFPA bbing pro Luke Ellis?
never mid. Its spelled diffrent.
No relation to my knowledge.
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Old 12-18-2012, 12:23 PM   #742
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Originally Posted by EliteDreams View Post
Insult? No way,proud to follow your hard dedication.It pays off!

No relation to my knowledge.
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Old 12-18-2012, 12:24 PM   #743
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Dec 16th

Bodyweight = 152.2

Off weights, Band cardio
----------------------------------------------------------------------------
Dec 17th

Body weight: 152.2 (day after slight re-feed, way between a re-feed and cut day.)

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush, Vitamin D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, Vitamin E, NF Pro whey, spinach, non-fat cottage cheese shake.

Back

W/O:

Single arm Lat Pull Downs S.S. with Double arm, rotating between starting arm.
4 set (same as 8 single sets)

Pro Grip Lat Pull Downs to front
3 set

Pro Grip LPDs to front S.S. with Trap pulls.
7 set (same as 14 single sets)

Cell Rush, LBA

Slow, Heavy, 2 Arm Band Rows
3 sets
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Old 12-18-2012, 12:57 PM   #744
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Great work Rich! Saw your back pics, don't think you need to train your back anymore , keep it up!
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Old 12-19-2012, 08:55 AM   #745
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Great work Rich! Saw your back pics, don't think you need to train your back anymore , keep it up!
lol Always push to improove. My main goal is to bring the front up to match the back. BUT a lot of that is also nutrition during cutting and B/F.

See my upper back don't store much fat so its the first thing to get ripped. Next will be my arms and chest. My abb and low back are the lat thing to get lean.
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Old 12-19-2012, 08:55 AM   #746
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Dec. 18th

Body Weight = 151.0

Arms/Bis

Pre w/o: AAEFXs HMBs, i-Rush 475, K-Otic, Glutazorb, Vitamin E

Intra w/o: LBA, Cell Rush, BCAAs

Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFXs Glutazorb, AAEFX HMB, Vitamin D3

w/o:

Cable Curl Downs slow and squeeze.

11 sets

Cell Rush, LBA

2 sets



15 mins posing.


Cutting is on schedule.
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Old 12-19-2012, 10:24 AM   #747
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Down to 150.0 this morning. Hit my pre Holiday's goal. Any more before the food rush is a plus. I can enjoy the food with a sound mind before it gets real the begining of Jan.

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Old 12-19-2012, 03:22 PM   #748
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Dec 19th
Body Weight: 150.0
Pre w/o: AAEFXs K-Otic, HMB, GlutaZorb, Joint ReHab Cream
Intra w/o: BCAAs, AAEFXs Cell Rush and LBA
Post w/os: AAEFX proteins, non-fat cottage cheese, spinach, shake, Glutazorb, HMB
w/o:
22 deg. Decline Bb press, full range.
Bar x warm up
135 x 5
205 x 3
255 x 1
275 x 1
285 x 1
290 x F, changed out elbow rap.
290 x F, Left Delt didnt like.
255 x 3
205 x 11
Weighted Ab Crunchs
3 sets
22 deg. Incline Bb Press ( I only went to 90deg. so I dont hyper extend my front delt. )
205 x 3
255 x 2
275 x F
135 x didnt count just rep it out full range.
135 x
Cell Rush, LBA
135 x
135 x
Weighted Ab Crunches
3 sets
15 mins posing.

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Old 12-20-2012, 09:19 AM   #749
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OMG: feed the kid he is wasting away and is down to 149.4
lol
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Old 12-20-2012, 07:49 PM   #750
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Congrats on the weight loss so far, how much more you got to cut
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