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Old 01-13-2011, 11:02 PM   #1011
Trevor Lane
I am a VIKING!
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Points: 10,591, Level: 68 Points: 10,591, Level: 68 Points: 10,591, Level: 68
Activity: 13% Activity: 13% Activity: 13%
 
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Join Date: Mar 2010
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Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
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Lookin' good Rich! And you're moving some good poundage too brutha.
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Old 01-14-2011, 12:13 AM   #1012
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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default

Quote:
Originally Posted by Trevor Lane View Post
Lookin' good Rich! And you're moving some good poundage too brutha.
Thanks Trevor.
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Old 01-14-2011, 04:10 AM   #1013
Carl1174
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Join Date: Dec 2010
Location: South Wales - UK
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Carl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machine
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Awesome work in here, your back is immensely strong buddy... very inspiring stuff

Carl.
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Old 01-14-2011, 10:51 AM   #1014
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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
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Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
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Quote:
Originally Posted by Carl1174 View Post
Awesome work in here, your back is immensely strong buddy... very inspiring stuff

Carl.
Thanks Carl
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Old 01-14-2011, 06:30 PM   #1015
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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default Jan 14th

B/W= 151.0 lbs. Day after Re-Feed, Macro’s Pro = 175, Carbs = 130, Fats = 40

Delts and Traps



H.S. Shoulder Press (plate weight per side only)

45 x w/up
70 x 10
80 x 10
90 x 3
115 x 3
135 (3 plates per side) x 2 PR
45 x sat set
45 x sat set


Db Front Raises S.S with Db Side Delt Raises

Alternating front palm up / front palm down / per side

35’s x 10 / 4 / 8
35’s x 10 / 5 /10
35’s x 10 / 8 /8


Db Seated Face up Shrugs ( used 55’s for saturation, full gym and rack was empty for my weight range for fronts)

55’s x 15, 18, 20, 20


Delt day so no Hand Bike Cardio. Gym was packed and made it hard to keep in a flow again.



Work Out “B”

3 sat set Low cable Side Delt raises, 3 sat sets High cable Rear delt pulls. 3 sets of weighted Ab Crunches.

30 total sets today.
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Old 01-14-2011, 06:34 PM   #1016
Trevor Lane
I am a VIKING!
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Points: 10,591, Level: 68 Points: 10,591, Level: 68 Points: 10,591, Level: 68
Activity: 13% Activity: 13% Activity: 13%
 
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,490
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
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Monster!
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Old 01-14-2011, 06:42 PM   #1017
Rich Knapp
Wheelchair Pro
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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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default

Quote:
Originally Posted by Trevor Lane View Post
Monster!
^5 Thanks Trevor. I have to catch Steve on the H.S. Sh-Press.
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Old 01-15-2011, 11:07 AM   #1018
Rich Knapp
Wheelchair Pro
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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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default sup list update.

Heres the updated sup list.

Supplements and Timing – 1/14/2011 Bodybuilder Rich Knapp – Freak on Wheels
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Old 01-15-2011, 11:29 AM   #1019
andys_trim
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Fav Exercise: Deadlift!
Fav Supp: Any I can afford.
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That's a big list. I don't know if I could keep up with all of that. But that's what it takes to be the best
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Old 01-16-2011, 02:01 PM   #1020
Rich Knapp
Wheelchair Pro
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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
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default Jan 15 and 16th.


Jan 15th

B/W= 150.6 lbs. Macro’s Pro = 175, Carbs = 130, Fats = 40

Back and Tri’s



H.S. Low Chest Supported Row (plate weight per side only)

45 x w/up
90 x 10
135 x 8
180 x 6 PR?
135 x 10
135 x 10
90 x sat set
45 x sat set


Chest Supported “T” Bar Rows

Wide grip S.S. with Hammer grip

45 x 10 / 10
90 x 10 / 2
45 x 10 / 10 (slow squeezing sat sets)


Arm Chin ups (Right/Left)

10 / 10


FreeMotion Lat Pull Downs

80 x sat set
80 x sat set
80 x sat set


Db Pull Overs

80 x 5 (pulling GoGear so stopped to re position it)
80 x 10
80 x 10


Flat Bar Tri Press Downs

70 x w/up
130 x 5
180 x 5
197.5(stack) x 5
Stack x 5
100 x sat set
60 x sat set (very hand positions)
20 mins Hand Bike cardio.

Back wasn’t to good so no “B” work out. Rest and get up for meals only.




Jan 16th

B/W = 149.6

20 mins hand Bike cardio only.
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Last edited by Rich Knapp; 01-16-2011 at 02:08 PM.
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