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Old 09-05-2011, 09:07 AM   #271
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Can you get table top bike set-ups over there?

We saw one at the local shop (Lidls) and it can be used for those sitting in an armchair but also has hand attachments to replace the pedals and can then be used on a table for arm work. Never seen one in the shops before.
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Old 09-05-2011, 10:25 AM   #272
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Originally Posted by 5kgLifter View Post
Can you get table top bike set-ups over there?

We saw one at the local shop (Lidls) and it can be used for those sitting in an armchair but also has hand attachments to replace the pedals and can then be used on a table for arm work. Never seen one in the shops before.
Ya but they cost $$$$$ for a quality one.
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Old 09-05-2011, 10:25 AM   #273
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Old 09-05-2011, 03:01 PM   #274
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Sep 5th

19 days out. Yesterdays Re-feed up to 149.6, full and little spill over. 60 carb day today, 175 pro, 28 fat.

Morning W/O: Chest, rotator cuff warm up with plates and empty bar.

Bb Bench Press, weight plus a 30 lb. Band added

1. 135 x 10

2. 155 x 10

3. 175 x 5

4. 180 x 5

5. 180 x 5

v Removed band

6. 230 x 1

7. 205 x 3

8. 185 x 6, here down, with 3 count pause at bottom.

9. 185 x 5

10. 185 x 4

11. 185 x 5

12. 185 x 3

13. 135 x 15

14. 135 x 15



Noon w/o: Tris

Shoulder Width Reverse Grip Bb Bench Presses

1. 135 x 5

2. 135 x 10

3. 135 x 10


V Handle Tri Press Downs, 4-1-3-0 tempo

1. 55 x 10

2. 55 x 10

3. 55 x 10

4. 55 x 10

Set total to here= 21


Afternoon w/o Chest and Tri:

Narrow Grip Bench Press S.S. with V Handle Tri Press Downs

1. 135 x 8 / 55 x 8

2. 135 x 10 / 55 x 10

3. 135 x 10 / 55 x 10

4. 135 x 10 / 55 x 10

5. 135 x 10 / 55 x 10

6. 135 x 10 / 55 x 10

Daily Total sets = 27 (33 singles)
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Old 09-05-2011, 05:07 PM   #275
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Bench press-a-thon.
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Old 09-06-2011, 09:45 AM   #276
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Originally Posted by BendtheBar View Post
Bench press-a-thon.
lol yeppers. today a OH Press-a-thon just a little smaller by 2 sets. lol

150 lbs. here.

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Last edited by Rich Knapp; 09-06-2011 at 09:54 AM.
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Old 09-06-2011, 05:14 PM   #277
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Sep 6th 18 days out.

Sun re-feed, went up to 149.6 Mon morning.

175 pro, 60 carb, 28 fat on Mon.

Today (Tues) 146.0, down 3.6 lbs of the re-feed weight increase.

Delts

Morning W/O: Pre W/O: Joint Rehab, K-Otic
Intra w/o: serving K-Otic

Bb Over Head Press
1. 100 x 10
2. 100 x 10
3. 120 x 10
4. 135 x 10
5. 145 x 6
6. 150 x 5 (see vid)
7. 135 x 8
8. 135 x 8
9. 135 x 8
10. 105 x 15
AAEFXs = LBA, Cell Rush and LG-5
11. 105 x 20
12. 105 x 20
Post W/O: NF-Pro, BCAAs

Noon w/o:
Pre W/O: Kre-Alkalyn Pro (1 capsule)

Cable single Arm Reverse Flies
1. 15 x 10
2. 15 x 10
3. 15 x 10
4. 15 x 10

Face Down Incline Bench Plate flies
1. 10s x 20
2. 10s x 20
3. 10s x 20
4. 10s x 20

Set total to here= 20

Afternoon w/o:

Cable Single Arm side laterals (R-L) S.S. with front Cable raises
1. 15 x 10-10 / 10
2. 15 x 10-10 / 10
3. 15 x 10-10 / 10
4. 15 x 10-10 / 10
5. 15 x 10-10 / 10
6. 15 x 10-10 / 10

Daily Total sets = 26 (32 singles)
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Old 09-06-2011, 06:17 PM   #278
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Quote:
Originally Posted by Rich Knapp View Post
lol yeppers. today a OH Press-a-thon just a little smaller by 2 sets. lol

150 lbs. here.

AAEFX gets K-Otic with Joint Rehab - YouTube
Looking easy Rich.
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Old 09-07-2011, 06:25 AM   #279
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Originally Posted by BendtheBar View Post
Looking easy Rich.
Thanks Steve. Ya still playing it safe till I get my Stands.
IronMaster Adjustable Db's and stands getting added to collection right after the Cardinal.
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Last edited by Rich Knapp; 09-07-2011 at 06:29 AM.
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Old 09-07-2011, 07:39 AM   #280
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