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Old 02-14-2013, 07:31 PM   #841
Rich Knapp
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Feb 14th
Bodyweight: 144.2

Back and Cardio

Pre w/o: AAEFXs Kre-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA, LG-5
Post w/o: AAEFXs NF-Pro protein, non-fat cottage cheese and spinach shake, AAEFXs HMB, Vitamin E

w/o:

Single Handle Pull Downs (R/L)
55 x 10/10
75 x 10/10
75 x 10/10

V Handle Pull Downs, slow
125 x 10
125 x 10
125 x 10

Pro Grip Lat Pull Downs, back of neck
125 x 10
125 x 10
125 x 10

Cell Rush, LBA, LG-5

Pro Grip Lat Pull Downs, to chest
125 x 10
125 x 12
125 x 15

10 mins band cardio
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Old 02-18-2013, 08:24 AM   #842
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------------------------------------------------
Feb 17th
Body Weight: 149.6 (Day after a M.S. episode and cheat day.)
Chest day
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, non-fat cottage cheese, spinach, shake, HMB, vitamin E
w/o: (light day with what happened the day before.)
Bb 22 deg. Incline Press (20 sec breaks)
2 x warm up set
185 x 10
185 x 10
185 x 10
Flat Bb Press
185 x 9
185 x 6 (narrow grip)
185 x 6
Laying Band Flies (80 lb. band setting)
2 sets x 20
LBA, Cell Rush, LG-5
2 sets x 25 with hard contraction squeeze
15 mins posing.
__________________________________________________ ________________________________
Feb 16th
Bodyweight: 144.0
A M.S. episode and cheat day. Dont remember much of the day.
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Old 02-19-2013, 07:47 AM   #843
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Feb 18th
Body Weight: 146.6

Arm’s

Pre w/o: AAEFX’s Kre-Alkalyn Pro, HMB, Vitamin D-3, GlutaZorb, Joint ReHab Cream
Intra w/o: AAEFX’s Cell Rush, LG-5 and LBA
Post w/o’s: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB, Vitamin E

w/o:

Db Alternating Curls (R/L) S.S. with Cable Curls
• 40’s x 10/10 – 55 x 10
• 40’s x 10/10 – 55 x 10
• 40’s x 10/10 – 55 x 10

Tri Press Downs, Jumbo Sets – Over hand, Ropes, Under hand
• 40 x 10/10/10
• 40 x 10/10/10
• 40 x 10/10/10

AAEFX’s Cell Rush, LBA and GL-5

Band Cardio, 10 mins
__________________________________________________ ________________________________

Eating more now than I did in bulk and loosing weight. Got to love it, but I won't lye, I'm looking foraward to my reverse diet being over post show and back to normal meals.

Vains in core coming out better, Arm's look sick (good way). Getting time for nitty gritty detailing, less than 8 weeks out to peek week.
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Old 02-19-2013, 04:45 PM   #844
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Swobra! Swole Cobra!
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Old 02-19-2013, 06:33 PM   #845
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Quote:
Originally Posted by EliteDreams View Post
Swobra! Swole Cobra!
I hate the turms "swole and swolen"
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Old 02-19-2013, 06:34 PM   #846
Rich Knapp
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Feb 19th
Bodyweight: 144.6
Back and Cardio
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, non-fat cottage cheese and spinach shake, AAEFXs HMB, Vitamin E
w/o:
Chest Supported Low Rows
95 x 10
115 x 10
135 x 10
135 x 10
Pro Grip Pull Downs, to back of neck
135 x 10
135 x 10
135 x 10
V Handle Pull Downs
135 x 10
135 x 10
135 x 10
Weighted Ab Crunchs
95 x ?
95 x ?
95 x ?
15 mins band cardio
Cell Rush, LBA, LG-5
10 mins posing
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Old 02-21-2013, 07:48 AM   #847
Rich Knapp
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Feb 20th
Bodyweight = 144.0

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: AAEFXs LG-5, LBA and Cell Rush
Post w/o: HBM, GlutaZorb, chicken, coleslaw

W/O: Delt

Cable Lateral Delt raises, right arm, left arm, both in front (R/L/F)
5 set x 10 rep each side. (30 each set)

Reverse Band Flies
4 sets
LG-5, LBA, Cell Rush
2 sets

15 mins posing.
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Old 02-24-2013, 07:10 PM   #848
Rich Knapp
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Feb 24th
Body weight: 149.0
Pre w/o: K-Otic, 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, non-fat cottage cheese, spinach, shake, HMB, vitamin E
W/O:
22.5 deg. Incline Bb press
135 x warm up
205 x 10
225 x 8
225 x 5
135 x 15
Flat Bb Press (sat set)
135 x 15
22.5 Decline Bb Presses
135 x 15
205 x 5 (CNS fail)
225 x 3
205 x 6
AAEFXs LBA, Cell Rush and GL-5
185 x 8
185 x 8
------------------------------------------------
Feb 23rd
Body Weight: 144.6 (day after show day test and cheat)
Pre w/o sups were taken early in day. Workout was at night after all meals were in.
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, non-fat cottage cheese, spinach, shake, HMB, vitamin E
w/o: Depletion w/o for a show day test tomorrow. (10 sec breaks, high reps)
Db Press
3 sets
V Handle Lat Pull down
3 sets
Band Flies (80 lb. band setting)
4 sets
Reverse Band Flies
4 sets
Cable Curls
4 sets
Tri Press Downs
4 sets
Db Presses
2 sets
15 mins posing.
----------------------------------------------------
Feb 22nd
Body weight: 144.8
Off weights cardio 20 mins.
-------------------------------------------------
Feb 21st
Body weight: 144.6
Off weights 20 mins band cardio.
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Old 02-26-2013, 11:49 AM   #849
Rich Knapp
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-------------------------------------------------------------------------------
Feb 25th
Body Weight: 147.6

Morning: Band cardio.

Arms and Abs

Pre w/o: AAEFXs K-Otic, 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, non-fat cottage cheese, spinach, shake, HMB, Vitamin E

w/o:

Db Alternating Curls (R/L) S.S. with Cable Curls
40s x 10/10 55 x 10
40s x 10/10 60 x 10
40s x 10/10 60 x 10

Tri Press Downs, Jumbo Sets Over hand, Ropes, Underhand
45 x 10/10/10
45 x 10/10/10
45 x 10/10/10

AAEFXs Cell Rush, LBA and GL-5

Ab crunches
3 sets
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Old 02-26-2013, 01:57 PM   #850
EliteDreams
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Good work Rich. Reps like woah!
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