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Old 05-10-2011, 06:15 PM   #1351
Rich Knapp
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As of today (May 10th 2011) here are my sups and timing.
I make sure I also have a good nutrition plan.

Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge
AAEFX CZM
BCAA’s
AAEFX Nytric Pro

Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX HBM
AAEFX V&M

30 min pre “A” work out:
AAEFX K-Otic
AAEFX Kre-Alkalyn

“A” work out:
Bottle Capps (pure Dextrose)
BCAA's

Post “A” work out:
AAEFX HBM
AAEFX NF-Pro
Garlic – 1000 IU’s
AAEFX Kre-Alkalyn

30 min’s pre meal:
AAEFX Nytric Pro

Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M

Pre work out “B”
AAEFX K-Otic

During Workout
BCAA's
Bottle Caps (Pure Dextrose)

At later meal or post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM
Liquid Potassium

Supper:
AAEFX V-3
AAEFX V&M
Later at night:
AAEFX Carnitine
Liquid Potassium

Bed time:
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma Blocker
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Old 05-10-2011, 06:20 PM   #1352
gaspers04
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Location: North Central Illinois
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WoW! That is all my friend!
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M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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Old 05-10-2011, 06:25 PM   #1353
Rich Knapp
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Quote:
Originally Posted by big_swede View Post
Thats some serious volume youre smashing Rich. Great work Buddy!!! And im happy youre doing good in the BB world, you really deserve it after all the hard work you put into it!!
Rocking it Bro. ^5

Quote:
Originally Posted by gaspers04 View Post
WoW! That is all my friend!
lol Thats how I can hit the vollume and not kill myself.
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Old 05-11-2011, 04:59 PM   #1354
Rich Knapp
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May 11th

32 sets = Daily Total

“A” Back Workout - 17 sets

Low Cable Single Arm curls = 4-2-3-0 tempo
• 25 x 10
• 25 x 10
• 25 x 10
• 30 x 10
• 30 x 10
• 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo
• 30 x 20
• 30 x 20
• 40 x 20
• 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo
• 30 x 10
• 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo
• 40 x 15
• 40 x 15
• 40 x 15
• 40 x 15
• 40 x 15
• 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.
• 125 x 5
• 160 x 5
• 160 x 3
• 115 x 3
• 70 x 5
• 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.
• 85 x 10
• 100 x 8
• 55 x 5
• 55 x 8

Db Seated Negatives = 20 count goal
• 40’s x 5
• 40’s x 5
 Liquid sups
• 40’s x Sat set – regular curls
• 40’s x Sat set

Db Seated Over Head Tri Extensions
• 40 x Sat set
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Old 05-11-2011, 05:20 PM   #1355
dmaipa
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good stuff mr. knapp
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Old 05-11-2011, 05:27 PM   #1356
Rich Knapp
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Activity: 3% Activity: 3% Activity: 3%
 
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Quote:
Originally Posted by dmaipa View Post
good stuff mr. knapp
Thanks dm
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Old 05-11-2011, 05:41 PM   #1357
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Tearing it up per usual
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Old 05-12-2011, 06:12 PM   #1358
Rich Knapp
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Activity: 3% Activity: 3% Activity: 3%
 
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May 12th
Delts and Core Workout – 33 sets for the day

“A” Delt only Workout = 14 sets

Low Cable Single Arm Delt Raises = 3-0-3-0 tempo
  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises = 3-0-3-0 tempo
  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo
  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

“B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press
  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).
  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10
v Liquid Sups.
  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb's better. Post cutting power is coming back a little. Dedication to nutrition a little off with taste buds still going crazy. Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.
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Old 05-12-2011, 06:47 PM   #1359
bamazav
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Good stuff Rich. a 3-0-3-0 tempo sounds tough. I am playing with 2-1-2-1 and finding it difficult to go so slow, I can't imagine anything slower.
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Old 05-12-2011, 06:52 PM   #1360
Rich Knapp
Wheelchair Pro
Max Brawn
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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Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
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Quote:
Originally Posted by bamazav View Post
Good stuff Rich. a 3-0-3-0 tempo sounds tough. I am playing with 2-1-2-1 and finding it difficult to go so slow, I can't imagine anything slower.
Ya its a bear. But worth it.
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