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Old 08-13-2013, 06:43 AM   #71
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-----------------------------------------------------------------------------------
Last week tornados ripped through our town putting myself and thousands of others out of power.
This week things are a little back to normal. At least we have power.
-----------------------------------------------------------------------------------
Aug 12th

W/O: Delts

Morning was saturation sets with Db side Raises and Band reverse flies.

Afternoon workout.

Pre w/o: Kre-Alkalyn Hardcore, 15gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 20gs 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 NF Pro whey, non-fat cottage cheese shake. HMBs, V-E, homemade pizza.

w/o:
Bb military Press
Bar (45) x warm up
135 x 3, something didnt feel right in my neck and left delt. Ill try the 135 again.
135 x 5
205 x 2
205 x 2 , Neck feels like I have a stinger.
205 x Lost it. Thank god for a full cage.

Peanut shut me down.
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Old 08-14-2013, 06:51 AM   #72
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--------------------------------------------------------
Aug 13th
and 14th
(Mornings, 5am)
----------------
Chest : ( 13th)
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, pineapple shake/smoothie. 20gs Karbolyn, , HMBs, V-E, V-C
Bb 45deg. Decline Presses
10 sets. Made it up to 255lbs. before neck became a issue.
----------------------------------------------------------------------------------------------
Arms : (14th)
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, pineapple shake/smoothie. 10gs Karbolyn, , HMBs, V-E, V-C
Db Curls for warm up
3 sets.
Cable Curls
4 sets (high of 100 x 10)
Single Arm Tri Press downs
3 sets, warm up
Tri Press Downs
4 sets (high of 100 x 5)
Rope Hammer Curls
4 sets (high of 100 x 10)
Jumbo sets, Tri Tress Downs (Underhand-Ropes-Overhand) grip
3 sets for saturation
Neck is feeling better but not 100% yet. Keeping to 1 workout a day until its better and I feel 100% normal again.
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Old 08-15-2013, 01:03 PM   #73
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Great lifting. Hope the neck keeps healing.

Did not know that about the coca, cool.
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Old 08-16-2013, 08:17 AM   #74
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Quote:
Originally Posted by EliteDreams View Post
Thank you.
Did not know that about the coca, cool.
Has to be 100% pure coca and the dark is even better.
Just like coffee, the darker it is the less refined it is and more pure.




--------------------------------------------------------------------------------------
Aug 15th
Back: Morning
Pre w/o: Kre-Alkalyn Hardcore, 15gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab, BCAAs
Intra w/o: 30gs Karbolyn, 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:
Wide grip Pull ups
1 set for warm up.
Close Grip (chin up style) Lat Pull downs
5 speed sets between R. D. and I
Pro Grip Lat Pull Downs
3 sets
Seated T-Bar Rows
4 sets
Close Grip Rows
3 sets
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Old 08-20-2013, 07:19 AM   #75
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--------------------------------------------------------------------------
Aug 19th :
Morning Chest:
Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Decline 45deg. Bb Presses
3 sets
Bb Presses
3 sets
Bb 45deg. Incline Presses
3 sets
***Neck gave me problems with anything over 185 lbs. So did a saturation day.
-----------------------------------------------------
Aug 20th :
Morning Arms:
Pre w/o: Kre-Alkalyn Hardcore, 20gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Speed sets with Richard D.
--Triceps press downs:
Reverse grip
3 sets
Overhand Grip
3 sets
--Cable Curls
Underhand Grip
3 sets
Reverse Grip
3 sets

Saturation sets
Rope Tri Press Downs
1 set
Underhand Cable Curls
1 set
Neck is tender but workable.
-----------------------------------------------
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Old 08-23-2013, 06:59 AM   #76
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I'm having some neck issues. I don't play when it's my neck so taking a few extra days of rest and see wee it's at and going on with it.
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Old 08-23-2013, 09:16 AM   #77
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Hopefully your neck issue isn't anything too serious. Rest & heal up.
Great work in here Rich!
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Old 08-26-2013, 07:43 AM   #78
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Quote:
Originally Posted by dzarello View Post
Hopefully your neck issue isn't anything too serious. Rest & heal up.
Great work in here Rich!
Thank you much. I had this before. Just time and taking it slow and I should be ok.

-----------------------------

--------------------------------------------------------
Aug 26th
(Mornings, 5am) Neck not 100% but tried a saturation/test workout to see how it took it.
Wasnt too bad, at the end it became a issue but deal able. Rich DePas had to help me up from laying down here and there.
Chest :
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab, i-Rush, GlutaZorb, HMBs, 30g 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, 2% Milk, 30gs Karbolyn, , HMBs, V-E, V-C
Bb 45deg. Incline Presses
1 warm up set.
3 sets at 135 lbs. x 10-15 rep range.
Bb Flat Presses
3 sets at 135 x 15-25 rep range.
45deg. Decline Bb Presses
3 sets at 135 x 10-15 rep range.

Tomorrow arms
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Old 08-28-2013, 09:01 AM   #79
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--------------------------------------------------------------------------
Aug 27th :
Morning Arms:
Pre w/o: Kre-Alkalyn Hardcore,20gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Cable Curls
4 sets
Triceps Press Downs, overhand
3 sets
Rope/Cable Bicep Curls
3 sets
Rope Tri Press Downs
2 sat sets
Underhand Cable Curls
2 sat sets
-----------------------------------------------------
Aug 28th :
Morning Back:
Pre w/o: Kre-Alkalyn Hardcore, 30gs Karbolyn, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Pro Grip Lat Pull Downs
3 sets
Close Grip (V handle) Lat Pull Downs
3 sets
Lat Pull Downs, Close grip chin up style
3 sets
Wide grip Pull ups
3 sets
Neck felt ok. Things are looking good.
-----------------------------------------------
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Old 08-28-2013, 10:40 AM   #80
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Good work.

Quote:
Neck felt ok. Things are looking good
Oh yes.
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