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Old 10-19-2011, 02:37 PM   #381
Rich Knapp
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Thanks Trap.


Oct. 19th

1 gallon water through the day.

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

6 am Breakfast: oatmeal with NF Pro mixed in, cup of coffee, AAEFX’s V&M and HBM,1000 mg Garlic

7:15 am w/o #1:
Pre: AAEFX’s HBM, 2 caps GutaZorb, K-Otic
Intro: 7g AAEFX K-Otic, BCAA’s.

Db Overhead Presses
• 40’s x 12
• 40’s x 12
• 50’s x 12
• 60’s x Failed at getting them up without being able to do the leg throw and balance.
• 50’s x 20
• 50’s x 20

Single Arm Leaning Over Side Db Delt Raises (alternating the starting arm, resisting but not stopping it on the lowering)
• 20 x 10/10
• 20 x 10/10

Single Arm Side Db Delt Raises (alternating the starting arm, resisting but not stopping it on the lowering)
• 20 x 10/10 (no rest right into next set)
• 20 x 10/10
• 20 x 10/10 (straight into)
• 20 x 10/10

Post w/o: 1 capsule *NEW* GlutaZorb. AAEFX N-F Pro, applesauce, Blue berries and spinach shake.

12:30 Lunch: AAEFX’s V&M, V-3, HBM. 6 oz Breaded Chicken, string cheese, 2 rice cakes with natti Pb

1:30 w/o #2:
Pre: Kre-Alkalyn Pro
Intro: 7g K-Otic, BCAA’s

Db Reverse Flies on Incline Bench (face down), palms pointing toward feet
• 10’s x 10
• 20’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 30’s x 10
• 20’s x 12
• 20’s x 12
• 20’s x 12
• 20’s x 12
• AAEFX’s LG-5, Cell Rush, LBA Pro
• 10’s x 25
• 10’s x 25

Post W/O: AAEFX’s HBM. V-C, AAEFX’s IGF-33, non-fat milk, 2 pop tart shake

Supper: AAEFX’s V&M, Aroma Block-R, 1000 mg Garlic, (? Did logs early)

Snack: (? Did logs early)

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

GlutaZorb notes: Still liking the recovery and the way a pump hangs around without the lingering soreness.
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Last edited by Rich Knapp; 10-19-2011 at 03:00 PM.
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Old 10-19-2011, 03:57 PM   #382
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Amazing volume rich, truly strong work!
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Old 10-19-2011, 06:53 PM   #383
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Great pressing volume Rich.
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Old 10-20-2011, 01:55 PM   #384
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the volume of your work still blows my mind everytime I read about it.
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Old 10-21-2011, 06:00 AM   #385
Rich Knapp
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Quote:
Originally Posted by big_swede View Post
Amazing volume rich, truly strong work!

Quote:
Originally Posted by BendtheBar View Post
Great pressing volume Rich.

Quote:
Originally Posted by austin.j.taylor View Post
the volume of your work still blows my mind everytime I read about it.
Last week of De-Load then back to the grind.
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Old 10-21-2011, 06:05 AM   #386
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Oct. 20th Chest Tris
1 gallon water through the day.

Wake up: BCAAs, AAEFXs: Test Charge, CMZ Elite, Joint ReHab

6 am Breakfast: oatmeal with AAEFX IGF-33 mixed in, cup of coffee, AAEFXs V&M, and 1000 mg Garlic

7:15 am w/o #1:
Pre: AAEFXs HBM, 2 caps GutaZorb, K-Otic
Intro: 7g AAEFX K-Otic, BCAAs, 1 Bottle Cap between sets

Decline Db Presses
55s x 15
65s x 12
75s x 14
90s x 10
100s x 6 (Were theres a will theres a way. The loads were very dangers but I wanted this so bad after Saturdays 100s x 2 flat. I wont post a vid or even tell anyone because it was my choice and I do not want ANY one to try it.)
80s x 12
Post w/o: AAEFX HBM and a N-F Pro, applesauce, Blue berries, Pineapple and spinach shake.

Snack 11:00 am: Cottage cheese and sweet potato

2:00 pm Lunch: AAEFXs V&M, V-3. Tuna, string cheese, 2 rice cakes with natti Pb

3:15 pm w/o #2:
Pre: Kre-Alkalyn Pro, HBM, 1 capsule *NEW* AAEFX GlutaZorb
Intro: 7g K-Otic, BCAAs, 1 Bottle Cap between sets

Db Flies
10s x 15
20s x 10
30s x 10
30s x 10
30s x 10

Db Presses (2 caps between sets)
60s x 15
60s x 18
60s x 20

V Handle Tri S.S. Press Downs (overhand / underhand)
45 x 10/10
50 x 10/10
50 x 10/10
50 x 10/10
AAEFXs LG-5, Cell Rush, LBA Pro

Narrow Grip Bb Presses
135 x 12
135 x 12
Post W/O: AAEFX HBM, V-C, AAEFX IGF-33, non-fat milk, 2 pop tart shake

Supper: AAEFXs V&M, Aroma Block-R, 1000 mg Garlic, Pizza

Snack: 2 PB cookies and some Lays Stax

30 mins before bed: BCAAs and AAEFXs ZMA Elite

GlutaZorb notes: Still liking the recovery.
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Old 10-21-2011, 09:33 AM   #387
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15 lbs of pure home grown WI. FAT reserves, over comp weight at this time.

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Old 10-21-2011, 09:45 AM   #388
BendtheBar
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Great presses Rich. You da man.
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Old 10-21-2011, 10:10 AM   #389
Rich Knapp
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Great presses Rich. You da man.
Thanks Steve. May have to skip heavy front delt training till they fully recover. They gave out before my pecs did again.
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Old 10-22-2011, 08:32 AM   #390
Rich Knapp
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22nd and 23rd recover days.

Oct. 21th Back and Bis, Last De-Load day.

1 gallon water through the day.

Wake up: BCAAs, AAEFXs: Test Charge, CMZ Elite, Joint ReHab
6 am Breakfast: Chicken, Brown Rice with P/B mixed in, cup of coffee, AAEFXs V&M, and 1000 mg Garlic

7:30 am w/o #1:
Pre: AAEFXs HBM, K-Otic, Kre-Alkalyn Pro
Intro: 7g AAEFX K-Otic, BCAAs, 2 Bottle Caps between sets

Pro Grip Lat Pull Downs S.S. Db laying Bench rows.
100 x 20 / 55s x 15
100 x 15 / 55s x 12
100 x 20 / 55s x 12
100 x 18 / 55s x 12
100 x 12 / 55s x 12
100 x 16 / 55s x 12

Post w/o: AAEFX HBM, V-C and a N-F Pro, oats, Pineapple and spinach shake. 1 capsule *NEW* AAEFX GlutaZorb

Snack 11:00 am: Protein Bar (quick fast, I lost track of time) 1 stick string cheese, 2 PB Bber cookies

12:30 w/o #2:
Pre w/o: Kre-Alkalyn Pro, HBM
Intra w/o: 7g K-Otic, 2 bottle caps between sets

Seated Alternating Db Curls (per arm)
1. 30s x 20
2. 30s x 20
3. 30s x 18
4. 30s x 20
5. 30s x 20
6. 30s x 20
7. 30s x 20

Post: V-C, HBM, 2 capsule *NEW* AAEFX GlutaZorb.
Post W/O Shake: Cell Rush, LG-5, LBA, spinach, applesauce, Greek yogurt, Brown Rice.

Snack: Hamberger to support search and rescue K-9s then at home: AAEFXs V&M, V-3.

Supper: AAEFXs Aroma Block-R, V-E, 1000 mg Garlic, Tammys homemade Taco salad.

30 mins before bed: BCAAs and AAEFXs ZMA Elite, Joint ReHab Cream on low back.

GlutaZorb notes: Still liking the recovery. I like the effects I get taking it post workout vs. pre workout.

Personal Notes: Very severer M.S. created drastic mood stings.
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