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Old 06-03-2013, 05:54 AM   #21
Rich Knapp
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June 2nd
10 mins arm cardio. Did nonstop, fast, arm run/sprint style.
-------------------------------------------------------------
May 31st June 1st off
----------------------------------------------------------
May 30th
Back and Biceps:

Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.

w/o: 5-2-4-1 tempo, rep range work

High Cable Rows
130 x 10
130 x 10
130 x 10

Pro Grip Lat Pull Downs to front
130 x 10
130 x 10
130 x 10

Db Alternating Curls SS with Hammer Grip
30s x 10/10
30s x 10/10
30s x 10/10

Cell Rush, LBA and LG-5

for saturation.
30s x 10/10
30s x 10/10
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Old 06-03-2013, 05:01 PM   #22
Rich Knapp
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June 3rd
Chest and Tris:

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

w/o:
Db Flat Bench Press (self load)
75s x 5
95s x 5
115s x Failed self-load today

Bb Presses
135 x 5
205 x 5
255 x 2
275 x 1
280 x Failed (legs started to spaz from nerve stress, left ham and right calf) Peanut is edgy.
255 x 1
205 x 5

Tri Press downs
65 x 15
65 x 15
65 x 15
Cell Rush, LBAs and LG-5
65 x 15
65 x 15
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Old 06-03-2013, 05:18 PM   #23
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Ton of Volume....Nice work...
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Old 06-05-2013, 04:05 PM   #24
Rich Knapp
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Quote:
Originally Posted by Ramrod View Post
Ton of Volume....Nice work...
Thanks Ram
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Old 06-05-2013, 04:05 PM   #25
Rich Knapp
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June 5th

Back:

Pre w/o: K-Otic, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3

Intra w/o: 20gs Karbolyn, BCAAs, Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets 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:

High Pulley Stiff Arm Pull Downs, squeezing the Lats hard.

45 x 10
45 x 10
50 x 10
60 x 10
60 x 10
60 x 10
45 x 15
45 x 15
----------------------------------------------------------------

June 4th

Delts:

Pre w/o: K-Otic, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3

Intra w/o: 20gs Karbolyn, BCAAs, (before last 2 sets 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:

Db Overhead/Military Presses
Deep, Slow, not my normal 90* reps, shoulders sounded like firecrackers or Rice Crispy cereal even with the Joint ReHab.

30s x 20 for 8 sets.

Very busy day but I got a workout in. A light w/o is better than NO w/o. The next week will be very busy on the personal life side but Ill get some kind of workout in each day.
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Old 06-05-2013, 05:04 PM   #26
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Good stuff Rich
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Old 06-07-2013, 10:40 AM   #27
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Quote:
Originally Posted by LindenGarcia18 View Post
Good stuff Rich
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Old 06-07-2013, 10:40 AM   #28
Rich Knapp
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------------------------------------------------------------
June 6th
Arms: Saturation work

Pre w/o: K-Otic,10gs Karbolyn, HMBs, i-Ruch 475, joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca
Immediate Post w/o: AAEFXs NF Pro whey, non-fat cottage cheese, spinach shake. HMBs, V-E, V-C, LBA, Cell Rush, LG-5, 2 rice cakes.

w/o:
Cable Curls Downs, 5-3-5-1 tempo
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
45 x 20 (normal tempo for saturation)
45 x 20
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Old 06-09-2013, 01:31 PM   #29
Rich Knapp
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June 7th
10 mins arm run cardio day.
-----------------------------------------------------
June 8th
Off everything day.
----------------------------------------------------
June 9th
Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab
Intra w/o: Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs NF Pro whey, non-fat cottage cheese shake. HMBs, V-E, V-C
2 rice cakes.
W/O:
Db Alternating curl S.S. with Bb Flat Bench Presses
30s x 10/205 x 10
30s x 10/205 x 10
30s x 10/205 x 10
Tri Press Downs S.S. with Wide Grip Pull Ups
45 x 15/ x 10
45 x 15/ x 10
45 x 15/ x 10
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Old 06-10-2013, 12:47 PM   #30
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Mar 2010
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--------------------------------------------------------
June 10th
Chest and Tris:
w/o: Morning (A) Pre: Kre-Alkalyn Pro
Tri Press downs Super sets. Overhand /Ropes/Underhand
45 x 10/10/10
45 x 10/10/10
45 x 15/15/15
Same as 9 single sets PostW/O A - 2 tuna fish sandwiches made with double protein bread.

Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, i-Ruch 475, Joint Rehab
Intra w/o B: 20gs Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
2 rice cakes.
Db Flis (deep, feeling the pull/stretch)
30s x 10
30s x 15
30s x 15
30s x 15 (ouch, hurt so good)
30s x 15
Outer Pecs sore but here we go.
Bb Presses
205 x 5
205 x 10
205 x 10

What the "H" just happened. (In a good way) Only first day so that's all I'm saying.
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