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Old 03-27-2013, 04:10 PM   #891
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Thanks everyone. It's been a long road.


March 27th
Bodyweight: 141.0
Back and Bis
Pre w/o: AAEFXs K-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFXs NF-Pro protein, Greek Yogurt, and spinach shake, AAEFXs HMB, Vitamin E
w/o: 5-3-5-1 tempo
V Handle chest supported Low Rows
5 sets
Pro Grip chest supported Low Rows
3 sets
Cable curls
3 sets
Cell Rush, LBA, LG-5
Cable Curls
2 sets
Band Low rows
1 set with low back squeezes
..
Afternoon cardio, 20 mins, H/R @ 145
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Old 03-28-2013, 11:26 AM   #892
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March 28th

Bodyweight: 141.0

20 min's posing hard followed by a 5 min's arm sprint on Hybrid.

Sick so I rested the rest of the day.
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Old 03-28-2013, 02:02 PM   #893
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Get well soon Rich!
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Old 03-31-2013, 12:07 PM   #894
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March 31st
Bodyweight: 141.2 Day after re-feed.
Looking rock hard, thin skin, tight and no splash over.
Off weights today.
Cardio: 10 mins of arm sprints.
I only did 200gs carbs yesterday for re-feed being I have been sick didnt want to overdo it. I planned on going down to 100gs today (Sunday) but with the way I look Ill do 125gs and see how I look through the day and make any adjustments I need to make.
_________________________________________
March 30th
Bodyweight: 140.2 lbs.
Re-Feed day.
Light full body w/o, dont want to tax body to much being that Im sick. BUT yet I dont want to let the body off the hook. Taking tomorrow off weights as a recovery not from lifting, but to help kick the being sick.
Pre w/o: Kre-Alkalyn Pro, HMBs, i-Ruch 475, Joint ReHab cream, D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMBs, V-E, NF-Pro whey, spinach, Greek Yogurt shake.
Full body circuit style with tight squeeze.
Followed by 5 mins arm sprint cardio.
15 mins posing. Looking full, tight, sharp, cut and no splash over so far. Decided to add a little more to the planed carbs and fats.
_________________________________________________
March 29th
Bodyweight: 140.2 lbs.
Chest
Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint ReHab cream, D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMBs, V-E, NF-Pro whey, spinach, Greek Yogurt shake.
w/o:
Bb 22 deg. Decline Press
3 sets
Bb 22 Incline Presses
3 sets
Band Flies, slow and squeeze
4 sets
Tri Press Downs
2 sets
LBA, Cell Rush
2 sets
15 mins posing.
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Old 04-01-2013, 05:51 PM   #895
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April 1st
Bodyweight: 141.0 lbs., Looked dry and tight but little flatter.
Chest and Tris
Pre w/o: K-Alkalyn Pro, HMBs, i-Ruch 475, Joint ReHab cream, D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMBs, V-E, NF-Pro whey, spinach, BCAA, Greek Yogurt shake.
w/o: Range 8-10, heavy
Bb 22 deg. Incline Press (warm up set then following)
3 sets
Bb 22 Decline Presses
3 sets
Band Flies, slow and squeeze
4 sets
Tri Press Downs, jumbo sets
3 sets

Post w/o 6 min. arm sprint cardio LBA and Cell Rush with 2 mins left.
Posing threw out the day.
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Old 04-02-2013, 05:26 PM   #896
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April 2nd
Body weight = 141.0 lbs.
Morning: 10 mins arm run cardio, 20 mins hard posing.
Pre w/o: AAEFX Kre-Alkalyn Pro, HMB, i-Rush, HMB, V-D3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFXs NF Pro whey, Greek Yogart, BCAA, spinach shake. V-E, HMB, GlutaZorb
W/O: Delts, Traps, Abs
Jumbo sets: Heavy Band Trap Pulls, Heavy Band Rear Delt Flies and Db shugs.
5 sets
( Same as 15 sets )
Single Arm Cable Lateral Delt Raises (R/L - 2 sets back to back without a brake)
4 set
Ab crunches
3 sets
Post W/O: 10 mins arm run cardio on Hybrid
Cell Rush, LBA with 2 min left.
15 mins. of hard posing.
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Old 04-03-2013, 03:34 PM   #897
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April 3rd
Bodyweight: 140.4
Back and Bis
Pre w/o: AAEFXs K-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFXs NF-Pro protein, Greek Yogurt, BCAA and spinach shake, AAEFXs HMB, Vitamin E
w/o: 5-3-5-1 tempo
V Handle chest supported High Rows
4 sets
Pro Grip chest supported Low Rows
4 sets
Cable curl Downs
2 sets
Db Curls
3 sets
Cell Rush, LBA, LG-5
Band Low rows
3 set with low back squeezes
Stiff Arm Pull Downs
2 sets
..
Afternoon cardio, 12 mins, H/R @ 142
Posing 15 mins
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Old 04-05-2013, 10:04 AM   #898
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April 5th
Bodyweight: 140.6 lbs.

Look dry, super thin skinned, flat.

No weights today. Posing = 60 mins.

Tomorrow starts my Peek Week. As the excitement begins.
We are starting the packing.
Re-calculating meals to fit with the way my body has been reacting and putting meals together that can be.
_________________________________________
April 4th
Bodyweight: 139.8 lbs.

Chest, Delts and Tris (last heavy day)

Pre w/o: K-Alkalyn Pro, HMBs, i-Ruch 475, Joint ReHab cream, D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMBs, V-E, NF-Pro whey, spinach, BCAA, Greek Yogurt shake.

w/o: heavy

Bb 22 deg. Incline Press (warm up set then following)
8 sets (best lift 285 x 1. 2 x present bodyweight is 279.6 lbs.)

Band Flies, slow and squeeze
4 sets

Tri Press Downs, jumbo sets
3 sets

Db Side Raises
3 sets

Post w/o 6 min. arm sprint cardio LBA and Cell Rush with 2 mins left.

15 mins. Posing.
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Old 04-09-2013, 05:33 AM   #899
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NOTE: April 11th threw 14th will be grouped and summed up on the 15th or 16th. So after the 11th I won't be logging until after the show.
_________________________________________
April 8th

Body weight: 139.6 lbs.

Re-fill day: carbs up to 200gs, fats and proteins stay the same.

Pre w/o: Kre-Alkalyn Pro, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3

Intra w/o: AAEFXs Cell Rush and LBA

Post w/os: Rice cake, AAEFX NF-Pro whey protein, BCAAs, Greek Yogurt, spinach shake, HMB, vitamin E

W/O: 80% normal weight, slow and controlled. Chest, Delts and Tris, 3-4-3-1 tempo

22 deg. Incline Db press
3 sets

22 deg. Decline Db Presses
3 sets

Band Flies
3 sets

Db Military presses
3 sets

Tri Press downs
2 sets

AAEFXs LBA, Cell Rush

Weighted Ab Crunches
3 sets

20 mins total time posing threw the day.



April 7th

Bodyweight: 140.0

Carbs up another 10gs, fats and proteins stay the same.

Pose, Pose, Pose

Flat, ripped, veins popping out even in my pecs. Fans for rear low Lats. Tris are twisted ropes under the skin. Tammy said if I look 1/2 this good after Peek week and carbing up. I will be in better shape than my last show. This is a delicate area for me this year. Its almost like Im diabetic (super sensitive to any carbs, simple or complex) .

Posed for Tammy and her mouth dropped. I normally pose in the back room in front of my floor mirror. I keep covered. Tammy normally dont see anymore than anyone else. Sounds mean and not true, BUT how else can I get the judges reaction from her when she would see me all the time?

YES, I am one ANAL MOFO. But I put my money were my mouth is.

Now when you even shock you own wife in a good way with your changes, that says a lot.



April 6th

Bodyweight: 139.8

Cardio and posing.

Looking flat, tight, thin skinned. Got chair all cleaned up. Ripped my CDs.
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Old 04-09-2013, 05:41 AM   #900
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Good luck for the show Rich. Excited to see the results of all of your hard work.
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