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Old 10-07-2011, 10:05 AM   #361
Rich Knapp
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Back to full meals. Feed-back is over.
Breakfast, even though it is healthy its more cals about 50 pro, 50 carb and 30 good fats.(about I didn't add them up)
‎44g wheat flower pancake mix, 35g NF Protein, 10g IGF-33 protein with toppings: 10g IGF-33, 15g LBA Pro, blue berries, and a few M&M dark chocolate covered peanuts.

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Old 10-07-2011, 06:01 PM   #362
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Oct 7th My day.
1 gallon clear water threw out the day.

Back to bulk diet. My feed back is over now.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 Cake Mafia cake (see my site page Cakes Bodybuilder Rich Knapp – Freak on Wheels ), 1 cup coffee

9:00am W/O:
Pre w/o- AAEFX’s HBM, 10g K-Otic

Intro: 4g K-Otic, BCAA’s

Pro Grip Lat Pull Downs to back of neck, band work.
Weight don’t count a 30 lb. band added.
1. 105 x 10
2. 105 x 10
3. 105 x 10
4. 105 x 10
5. 125 x 10
6. 135 x 10
7. 135 x 10
8. 135 x 20, alternated between front and back of neck.
9. 75 x 26, alternating speed reps.
10. 75 x 22, alternating speed reps

Post: AAEFX’s IGF-33 46g , hand full of blue berries, 1 pop tart, 4 oz fat free milk, 4oz red grape juice, 500mg V-C and HBM, *NEW*GlutaZorb

Lunch: AAEFX V&M, 5 large left over Mozzarella breaded cheese sticks and salsa

1:30pm W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-E

Intra: 7g K-Otic, BCAA’s

Monster sets
Tri Press downs (Overhand/ropes/underhand) S.S. with Bi curl downs
1. 25 x 10/10/10 - 15
2. 45 x 10/10/10 - 20
3. 55 x 10/10/10 - 20
4. 55 x 10/10/10 - 20
5. 60 x 10/10/10 – 20

“V” handle Bi curls
1. 60 x 20
2. 80 x 12
3. 80 x 12
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 80 x 15
2. 80 x 15

Post – 35g AAEFX’s NF-Pro, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 cup chocolate animal crackers smoothie.

Supper: AAEFX’s V&M, *NEW* GlutaZorb, 1000 IU’s Garlic, Turkey burger on a Arnie thin, pickles and ketchup, Lays Stax’s Sour Cream and Inion, 1 cup unsweetened applause.

Snack: 4oz Chicken Breast, 25g spinach

30 mins before bed: BCAA’s and AAEFX’s ZMA Elite

GlutaZorb notes: I feel a bit fuller today after w/o’s. Post w/o pumped burn left sooner but the pump itself remained longer today.
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Last edited by Rich Knapp; 10-07-2011 at 06:05 PM.
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Old 10-08-2011, 09:12 AM   #363
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Oct 8th: Breakfast YUUMMMM

BOTTOM layer: 46g AAEFX IGF -33, 44g wheat pancake mix, MIDDLE: 35g Natti peanut butter, 30g Honey, TOP Layer: 35g NF-Pro, 44g wheat pancake mix, FROSTING: 40g Nutella

whole cake very ruff getstamet. 100g pro, 150g carb 60 good fats.
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Old 10-10-2011, 05:05 PM   #364
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Oct 10th

My day.
B/W at 151.8 lbs. this morning.
1 gallon clear water threw out the day.
Bulk diet.

Wake up: BCAAs, AAEFXs: Test Charge, CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 40g Oatmeal with 35g NF-Pro mixed in.

7:30am W/O:

Pre w/o- AAEFXs HBM, K-Otic 10g

Intro: 4g K-Otic, BCAAs

Decline Bb Presses
1. 135 x 16
2. 185 x 8
3. 185 x 8
4. 200 x 8
5. 200 x 5
6. 200 x 6, starting to slide even with shirt off. Lowered weight for safety.
(I take my shirt off to stick to the bench for declines seen as I dont have a leg brace on my bench)
7. 185 x 8
8. 185 x 8
9. 185 x 8
10. 155 x 12
11. 155 x 12

Post: AAEFXs IGF-33 - 46g, hand full of blue berries, 1 pop tart, 4 oz fat free milk, 4oz red grape juice, 500mg V-C and HBM, 2 capsules of *NEW* GlutaZorb

Lunch: AAEFX V&M, 5 oz chicken breast, 25g spinach, 118g sweet potato

Snack: 2 rice cakes with Natti peanut butter.

2:00pm W/O:
Pre W/O: AAEFXs Kre-Alkalyn Pro, HBM
Intra: 7g K-Otic, BCAAs

Tri Press downs (straight bar underhand)
1. 45 x 10
2. 45 x 12
3. 55 x 12
4. 55 x 10
5. 55 x 10

V handle Tri press downs
1. 55 x 12
2. 55 x 12
3. 55 x 12
AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 55 x 15
2. 55 x 15

Post HBM, 35g AAEFXs NF-Pro, AAEFXs with 4oz milk & 4oz red grape juice, 1 cup chocolate animal crackers smoothie. 1000 IUs of V-E
Snack: 225g plain Greek Yogart and 100g Pineapple

4:30pm W/O:
Pre W/O: AAEFXs Kre-Alkalyn Pro, Joint Rehab Cream, Test Charge
Intra: 7g serving K-O

Reverse grip narrow Bb Bench Press
1. 135 x 10
2. 155 x 3
3. 175 x 2
4. 205 x 1 Lifetime PR
5. 135 x 6
6. 135 x 6
7. 135 x 6
8. 135 x 6
9. 135 x 4

Post w/o: AAEFXs V&M, *NEW* GlutaZorn 1 capsule, 1000 IUs Garlic
1 Pop tart.


Supper: AAEFX Aroma Blocker-R, 4 Breaded fish fillets, Whole Grain Mac & Cheese.

30 mins before bed: BCAAs and AAEFXs ZMA Elite

GlutaZorb notes: Again today I felt a bit fuller after w/os. Also again post w/o pump burn left sooner but the pump itself remained longer.
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Old 10-12-2011, 05:43 AM   #365
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Oct 11th

My day.
B/W at 151.8 lbs. this morning again.

1 gallon clear water threw out the day.
Bulk diet.

Wake up: BCAAs, AAEFXs: Test Charge, CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: cereal and milk, cup of coffee, AAEFXs V&M, 1000 mg Garlic

7:30am W/O: Abs, havent hit them directly last week or so.
Pre w/o- AAEFXs HBM, K-Otic 10g

Intro: 4g K-Otic, BCAAs

Rope Ab crunches, being careful to not do the Hip Flexors.
 10 sets

Post: AAEFXs IGF-33 - 92g, 50g Pineapple, 1 pop tart, 4 oz fat free milk, 4oz red grape juice, 500mg V-C and HBM, 2 capsules of *NEW* GlutaZorb

11:30am W/O:

Pre W/O: AAEFXs Kre-Alkalyn Pro, HBM

Intra: 7g K-Otic

Rope Ab Crunches, 15 sec breaks
 8 sets
AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
 3 sets

Lunch: AAEFX V&M, 5 oz chicken breast, 25g spinach, 118g sweet potato, 2 Dark chocolate Peanut butter cups.

Snack: 2 rice cakes with Natti peanut butter.

Snack:
pop tart, 35g NF-Pro, 1000 IUs of V-E

Later in day: 1 capsel of *NEW* GlutaZorb, Test Charge, BCAAs, 8oz non fat milk

Supper: AAEFXs V&M, HMB, Aroma Block-R, 1000 mg Garlic, Flat out home made pineapple and chicken breast pizza.

30 mins before bed: BCAAs and AAEFXs ZMA Elite

GlutaZorb notes: Again today I felt a bit fuller after w/os compaired to how I used to.
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Old 10-12-2011, 10:51 AM   #366
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Default Oct 12th vidio

W/O log coming later tonight but here is a sneek peek of the first work out.

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Old 10-12-2011, 02:09 PM   #367
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55 lbs each as they sit. I can take them from 5 lbs to 120 lbs. per hand.


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Old 10-12-2011, 04:22 PM   #368
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Never seen that style of weight before. What are the two "stems" on the floor? Assuming they belong with the weights, of course, and not something entirely unrelated.
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Old 10-12-2011, 05:16 PM   #369
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Quote:
Originally Posted by 5kgLifter View Post
Never seen that style of weight before. What are the two "stems" on the floor? Assuming they belong with the weights, of course, and not something entirely unrelated.
These are ajustable Bb's from 5 lbs to 120.lbs. The long stems are for anything over 75 lbs I have to use them instead of the short stems.
Here is a pic of them at 120 lbs for a hand to size comparison.



No bigger than a fixed gym 120 lber and smaller than a Power Block 120 lbs. BTW this one is Steve.
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Last edited by Rich Knapp; 10-12-2011 at 05:45 PM.
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Old 10-12-2011, 06:06 PM   #370
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Oct 12th My day.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Test Charge, CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: Grape Nuts with NF-Pro and milk, cup of coffee, AAEFX’s V&M, 1000 mg Garlic

8:00am W/O:

Pre w/o- AAEFX’s HBM, K-Otic 10g, 1 capsel *NEW* GlutaZorb

Intro: 4g K-Otic, BCAA’s

Pro Grip Lat Pull Downs “elbows held forward, very strict on feeling the lat’s do all the work”
1. 75 x 20
2. 85 x 20
3. 105 x 18
4. 110 x 15
5. 110 x 12
6. 110 x 12

“V” Handle Lat Pull Downs
1. 110 x 10
2. 110 x 10
3. 110 x 10
4. 110 x 10

Post: AAEFX’s IGF-33 - 46g, 25g Spinach, 4 oz fat free milk, 4oz red grape juice, 500mg V-C smoothie and HBM, 1 capsules of *NEW* GlutaZorb

Lunch: Protein Bar (lazy today), Almonds

Snack: AAEFX V&M, Cottage cheese, 2 rice cakes with peanut butter.

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM

Intra: 7g K-Otic, BCAA’s

Db Incline bench Rows
1. 55’s x 10
2. 65’s x 10
3. 65’s x 10
4. 75’s x 10
5. 120’s x 4 (1/2 reps) had to brake in the full set. Lol
6. 80’s x 8
7. 55’s x 20

Db Concentration Curls
1. 55 x 6
2. 55 x 5
3. 55 x 5
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro

Incline Bench Alternating Db Curls
1. 30 x 10/10
2. 30 x 10/10
3. 30 x 10/10

Post W/O: AAEFX’s N-F Pro, spinach, no fat milk, red grape juice, chocolate animal cracker shake, AAEFX’s 1 capsule *NEW* GlutaZorb, HBM

Supper: AAEFX’s V&M, HMB, Aroma Block-R, 1000 mg Garlic, V-E, 2 rice cakes with Natti peanut butter, cottage cheese.

30 mins before bed: BCAA’s and AAEFX’s ZMA Elite

GlutaZorb notes: I’m trying different timings with it to see what works the best for me.
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Last edited by Rich Knapp; 10-13-2011 at 09:04 AM.
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