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Old 03-31-2010, 07:12 PM   #31
BendtheBar
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Rich, just a heads up. MAB will sponsor competitors. It's not a big chunk of change, but we try to help somewhat. PM me if interested in learning more...
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Old 03-31-2010, 07:16 PM   #32
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tank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good posts
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Quote:
Originally Posted by Rich Knapp View Post
Out line of my full blown prep days:
  • No tv
  • very little web
  • No news
  • liston to "rocky theme songs"
  • liston to classical music
  • pose pose pose pose
  • flex flex flex flex
  • eat
  • work out
Thats intense Rich!!!
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Old 03-31-2010, 10:13 PM   #33
bb12
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Damn impressive!!
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Old 04-01-2010, 11:32 AM   #34
sneezingstardust
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Quote:
Originally Posted by Rich Knapp View Post
Out line of my full blown prep days:
  • No tv
  • very little web
  • No news
  • liston to "rocky theme songs"
  • liston to classical music
  • pose pose pose pose
  • flex flex flex flex
  • eat
  • work out
Wow, add some school work to that mix, and that's like me minus the classical music, and rocky theme songs, hehe.

Also, you have more willpower than me to resist the web!! Kudos
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Old 04-01-2010, 06:10 PM   #35
Rich Knapp
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Default

4-01-10, 10 days out.

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

At this point B/W isn't a issue. 3DMJ has me right were they want me to be. Now it is all in peeking. All in the way you look from this point on. Whe has a judge ever had you step on a scale or come up on stage and do a pinch test.
Re-Feed today, Macro's: Fat= 40, Carbs= 255, Pro= 190, Leucine= 21389.37mg

I would like to say I picked up a new training partner/trainee post comp (He likes to be trashed by the end of the W/O. My kind of guy ).

On that note on with my work out.

Chest

H.S. Horizontal ISO Press Weight per side not counting arm weight.
45 x 10 (warm up)
100 x 2
90 x 4,4,4

H.S. ISO Incline Press Weight per side not counting arm weight.
45 x 10 (warm up)
90 x 4,4,3,2

H.S. ISO Vertical Lateral PressSeat set all the way up, Weight per side not counting arm weight.
45 x 10 (warm up)
70 x 4,2,2
45 x 10

L.F. Extended Arm Flies Palms down. list][*]100 x 10,12,10,12,15[/list]Cardio on hand bike for a 111 cal burn.
-------------------------------------------------
Todays SUPPLEMENTS : some changes

Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Nytric Pro

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
V-D3

30 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)

Pre W/O:
AAEFX Cell Rush

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator
V-D3

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Old 04-02-2010, 07:55 PM   #36
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4-2-10, 9 days out

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

Nothing exiting today.
Average but very good work out. Very BLAAAAA for posting. As for next few days. lol
Spent all day setting up meal plans and timing.

I have 4 done only 5 more days to plan out.

Be patient, relax and hold on to your seats for my show pics.

Posted on or around the 11th. I

Its going to be a late night on 10th, so 11th or 12th at latest.

Everyone have a good and safe Easter.
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Old 04-02-2010, 08:00 PM   #37
tank316
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tank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good poststank316 has made some very good posts
Default

Quote:
Originally Posted by Rich Knapp View Post
4-2-10, 9 days out

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

Nothing exiting today.
Average but very good work out. Very BLAAAAA for posting. As for next few days. lol
Spent all day setting up meal plans and timing.

I have 4 done only 5 more days to plan out.

Be patient, relax and hold on to your seats for my show pics.

Posted on or around the 11th. I

Its going to be a late night on 10th, so 11th or 12th at latest.

Everyone have a good and safe Easter.
Same here Rich, be good be safe!!
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Old 04-03-2010, 05:36 PM   #38
Rich Knapp
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Default Tammy snapped som shots while I was practicing



Day 1 of peek week.
Tammy snaped this pics while I was practising because of the vains in my chest.
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Last edited by Rich Knapp; 04-03-2010 at 05:43 PM.
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Old 04-04-2010, 12:18 PM   #39
Rich Knapp
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Default Yes I took a few hour off to devote to Easter. Then back to work but keeping Easter

4-4-10, 6 days out
Yes I took a few hours off to devote to Easter. Then back to work but keeping Easter in my mind and spirit.
--------------------------------------------------------------------------------

Only Pose practice today. 60 mins.
Macro's:
Fat= 40, carbs= 115, Pro= 190.
---------------------------------------------------------
Todays SUPPLEMENTS : Peek week

Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Nytric Pro

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
V-D3
AAEFX Kre-Alkalyn PRO (1)

Pre pose practes:
AAEFX Nytric Pro
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
V-E
Life Force Energy Activator
V-D3
AAEFX Kre-Alkalyn PRO (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
Life Force Energy Activator
AAEFX Kre-Alkalyn PRO (1)

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine

--------------------------------------------
Happy Easter
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Old 04-05-2010, 02:32 PM   #40
Rich Knapp
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Activity: 3% Activity: 3% Activity: 3%
 
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4-5-10, 5 days out

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

Well Back and Bi's today. 80% weight and slow tempo. Feel the squeeze.

When it came to Bi's. I was a show stopper. lol People were stopping there work outs and watching me. Tammy was even in such AWWWW she forgot to take a few pics. lol

"What a Feeling" GOTA LOVE IT. More vains poping out then a detailed road map. More cuts than a blind butchers hands. lol
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