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Old 07-22-2013, 08:14 AM   #61
Rich Knapp
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Thanks.

Some people wouldn't believe how much their back day hits Biceps more than there back. Some people are stubborn and grunt out heavy weight just to look impressive.

But this also depends on your goal and dedication to your goal.
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Old 07-22-2013, 08:15 AM   #62
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July 18th
Off due to super high humidity in apartment.
--------------------------------------------------------------------------
July 19th
Biceps and Triceps:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMBs
Intra w/o: 40gs Karbolyn, 5gs pure baking coca, 2nd to last set: LBA Pro, Cell Rush and AAEFX Glutamine - Raspberry Rush
Immediate Post w/o: BIG Supper
w/o:
Cable Straight Bar Curl Downs S.S. Triceps Press Downs
5 sets (same as 10 single sets)


20th and 21st
Not good days to over stress my body. My M.S. was even effecting my family weekend days.
Pain, lethargic, coward enation, speech everything was off thanks to a storm front that came threw.
Time to step back, recover and then hit it hard again.
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Old 07-22-2013, 01:13 PM   #63
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--------------------------------------------------------
July 22nd

Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab, i-Rush, GlutaZorb, HMBs, 15g Karbolyn

Intra w/o : 25gs Karbolyn, 5gs pure baking coca, BCAAs. LBA, Cell Rush, LG-5 just before last set.

Immediate Post w/o : AAEFXs NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 2 pieces of apple pie, HMBs, V-E, V-C

Chest :

Bb 45 deg. Bb Incline Presses
Bar warm up
135 x 10
205 x 5
255 x 5
305 x 1, PR
310 x F
135 x Pin press and sat plus re-racking the bar.

45deg. Decline Bb Press
135 x 10 (neck issues, going to sets of 3 or less)
205 x 3
255 x 3
305 x 1, PR
225 x 5
225 x 5
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Old 07-22-2013, 01:15 PM   #64
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2 off-days and then several PRs, nice work Rich!
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Old 07-24-2013, 12:41 PM   #65
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Quote:
Originally Posted by 5kgLifter View Post
2 off-days and then several PRs, nice work Rich!
^5 thanks.
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Old 07-24-2013, 12:41 PM   #66
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--------------------------------------------------------------------------------------
July 24th
Back and Traps:
Pre w/o: Kre-Alkalyn Hardcore, 15gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 25gs Karbolyn, BCAAs, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMBs, V-E, V-C.
w/o:
V handle High Rows S.S. with Trap Pulls, slow
95 x 10/10
105 x 10/10
105 x 10/10
105 x 10/10
105 x 10/10
105 x 10/10
(same as 12 single sets)
--------------------------------------------------------------------------

July 23rd :
Bicep and Triceps
Pre w/o: Kre-Alkalyn Hardcore, 15gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 25gs Karbolyn, BCAAs, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMBs, V-E, V-C.
w/o:
High Cable Curl downs S.S. with Tri press downs
55 x 10/10
55 x 15/15
65 x 15/12
Cable Curls S.S. with Rope Curls
65 x 15/15
65 x 15/15
65 x 15/15
Bench Dips
3 sets, deep and slow
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Old 07-26-2013, 01:10 PM   #67
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------------------------------------------------------------
July 26th

W/O: Delts

Pre w/o: Kre-Alkalyn Hardcore, 15gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 25gs Karbolyn, BCAAs, 100% Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last sets LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Banana shake. HMBs, V-E.

w/o:

Single Arm Db Side Raises, Glass Style
20 x 10
20 x 10
20 x 10

Band Reverse Flies, with a hold and squeeze
70 x 20
70 x 20
70 x 20

Db Reverse flies, 45deg. Incline, Thumbs down
20s x 10
20s x 10
20s x 10

Cable Single arm raises (L/R)
25 x 10/10
25 x 10/10
25 x 10/10
25 x ouch 15/15
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Old 07-29-2013, 04:29 PM   #68
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--------------------------------------------------------
July 29th (started mini cut)
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab, i-Rush, GlutaZorb, HMBs, 10g Karbolyn
Intra w/o : 10gs Karbolyn, 5gs pure baking coca, BCAAs. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFXs NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 10gs Karbolyn, , HMBs, V-E, V-C

Chest : ( Bad M.S. day yesterday, so took my time today)
Bb 45 deg. Bb Decline Presses
185 x 10
205 x 10
225 x 12
225 x 12
225 x 15
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Old 08-01-2013, 06:01 AM   #69
Rich Knapp
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Activity: 3% Activity: 3% Activity: 3%
 
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--------------------------------------------------------------------------
July 31st :
Bicep and Triceps

Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 15gs Karbolyn, BCAAs, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: 6oz. chicken breast smothered in salsa, blueberry-banana pancakes.

w/o:

Cable Curl
55 x 10
75 x 10
95 x 10
95 x 10
95 x 8

Reverse Tri Press Downs, slow and elbows locked and never passing my core in front or back
55 x 15
65 x 15
65 x 15
65 x 15 (Tris pumped hard as a rock)

Db Alternating Hammer Grip saturation curls
40s x 10
40s x 10
40s x 10
--------------------------------------------------------------
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Old 08-05-2013, 02:59 PM   #70
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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--------------------------------------------------------
Aug 5th

Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab, i-Rush, GlutaZorb, HMBs, 10g Karbolyn
Intra w/o : 20gs Karbolyn, 5gs pure baking coca, BCAAs. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFXs NF Pro whey, non-fat cottage cheese, spinach, pineapple shake/smoothie. 10gs Karbolyn, , HMBs, V-E, V-C

Chest : ( Peanuts hovering so going to take it slow)

DB Flies
25s x 10
25s x 10
25s x 10

Db Presses (self load)
70s x 15
80s x 15
90s x 15
100s x 10
100s x 10
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