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Old 04-23-2010, 05:49 PM   #111
Rich Knapp
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Quote:
Originally Posted by BendtheBar View Post
See you tomorrow Rich. Coming down with my whole family.
Sweet.

I will have the shirt along. or if you will be wereing one. I would like you to be in your sponcer pic.

OK rest of tonight I will be chilling and off line.

I will be getting there around 11am.
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Old 04-23-2010, 08:00 PM   #112
BendtheBar
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Quote:
Originally Posted by Rich Knapp View Post
Sweet.

I will have the shirt along. or if you will be wereing one. I would like you to be in your sponcer pic.

OK rest of tonight I will be chilling and off line.

I will be getting there around 11am.
Do it to it.
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Old 04-23-2010, 08:22 PM   #113
Rich Knapp
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Originally Posted by BendtheBar View Post
Do it to it.
Pics will be as soon as I leave the stage and am done at the night show.
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Old 04-23-2010, 08:32 PM   #114
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good luck to ya! bring home another title!
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Old 04-23-2010, 08:48 PM   #115
Rich Knapp
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good luck to ya! bring home another title!
Thats the plan.
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Old 04-26-2010, 02:22 PM   #116
Rich Knapp
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Default OK, 25 days out from Mr. MN

As you have seen I took 1st hardware for wheelchair class once again.
Today I almost lost gym membership over a miss understanding on me and my training partner. Shut down early to get sups in and stop canabizem.

4-26-10
OK now that I am cooled down:

B/W= 138.8 this morning after my cheat day.
Everything still looks great and just a little water under skin.

Work out the little I got in:
warm ups excluded.

Lat pull downs:
145 X 8,8,8

H.S. ISO High rows (plates per side)
1 X 12
3 X 8
4 X 4
8 X12

Found out with Tammy's help I can get on and lay on a Bent over chest supported "T" Bar row.
1 plate for 12,10
2 plates for 10, hammer grip for 10
back to wide grip - 1 plate for 12

Then came the partner gym crap.
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Old 04-26-2010, 03:47 PM   #117
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Hope things get ironed out for you at the gym Rich.

Btw, I really like T-bars.
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Old 04-26-2010, 03:57 PM   #118
Rich Knapp
Wheelchair Pro
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
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Quote:
Originally Posted by BendtheBar View Post
Hope things get ironed out for you at the gym Rich.

Btw, I really like T-bars.
Thanks , ya I got it taken care of now. Ya I always liked did them to, I am glad I found out how I can do them now.
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Old 04-27-2010, 02:07 PM   #119
Rich Knapp
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Join Date: Mar 2010
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4-27-10, 24 Days out of Mr.MN.

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

B/W = 135.2.

Macro's today:
Fat= 40, Carbs= 110, Protein= 190. Lucein= 20,000mg's+ (don't have some foods levels)

Abs till I blacked out. Litteraly.

Cardeo on hand bike for a 110 cal burn.
----------------
Sups for today:
---------------
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine

Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX Kre-Alkalyn PRO (2 at end of meal)

30 min pre snack/or pre gym:
AAEFX Nytric Pro

snack/or pre work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX FWSS LG5 Pro

1/2 hour pre lunch:
AAEFX Lean Fix

Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fix

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Old 04-29-2010, 01:58 PM   #120
Rich Knapp
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Activity: 3% Activity: 3% Activity: 3%
 
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Default 4-29-10, 22 Days out.

OK So I have been embarest to post work outs as of late. I went back Solo taining with Tammy's help. I'm back.

B/W = 133.2. Back and Cardio day.
Post work out Hand bike for a 107 Cal. burn.
Macro's for the day: Fat= 40, Carb= 150, Pro= 190, Leucine= 22151mg +.

On to work out.
Lat Pull downs S.S. with under hand close grip pull downs for back warm up, 100lbs for 12x12,12x12.

Chest supported "T" Bar Rows- wide grip S.S. with hammer grip. (plate weight only)
70 X 8/5
95 X 5/2, 5/2
35 X 12/6 - saturation set.
On these remember it is all back and arms. I can not use my legs for the driving of the weight as in a standing non chest suported.

H.S. ISO High Row. plate weight per side
Glass Grip 45 X 12
135 X 8,8
Glass Grip 45 X 15- saturation set.

H.S. ISO Chest supported Lateral Row plate weight per side
45 X 10
135 X 8
180 X 2 drop set to 135 X 5
45 x 17- saturation set.

Seated Chest suported Machine Row
105 X 5,5 just to keep back warm while waiting for the revers fly machine.

Machine Extended Arm Reverse Flies
130 X 8
160 X 6
125 X 8

Seated Incline Db Shrugs
60 X 12,12,12,12

2 diffrent Ab Machines with a veriaty of speeds and range reps till I seen spots.
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