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Old 11-16-2011, 06:58 AM   #431
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Default 15th

Nov. 15th - Chest

Pre w/os: AAEFXs K-Otic, HBM, Glutazorb
Intra w/os: AAEFX Karbolyn and BCAAs

w/o #1

R/C plate swings warm up.

Decline Db Presses
1. Warm up 55s x 10
2. Warm up 75s x 10
3. 95s x 1 (bad bench alignment)
4. 95s x 10
5. 95s x 4 (balance and shoulder issues going to flats)

Flat Bench Db Presses
1. 95s x 1
2. 85s x 2
3. 75s x 12
4. 65s x 15
5. 65s x 15
AAEFXs LBA Pro and Cell Rush, Glutazorb
6. 65s x 17
7. 65s x 16

Post w/o: Karbolyn, NF Pro, spinach, No-fat milk, 1 fig bar - shake.

w/o #2: light chest

Bb Presses
1. 135 x 10 warm up
2. 135 x 10
3. 135 x 10 (plus chains here down)
4. 135 x 10
5. 135 x 10

Db Presses
1. 55s x 10
2. 55s x 20

Post w/o: no-fat Milk, NF-Pro, Karbolyn, spinach, fig bar shake. Glutzorb, HBM

NOTES: with this 3 on, 1 off rotation Im also going to a Chest,Back, Arms-Traps-Abs rotation.
Shoulder getting better but still tender.
Karbolyn is working great for the extra carbs without putting on the unwanted over amount of fat. Bouncing around the 158 to 160 range.
Looking smooth but can still see the outline of my abs. Muscle separation is still seen when I flex.
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Old 11-17-2011, 06:53 AM   #432
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Nov 16th
Body weight= 158.8 Back day

Pre w/o's: AAEFXs HBM, K-Otic
Intra w/o's: Trying 20g (vrs 10g) Karbolyn with my BCAAs

w/o #1: rep range and squeeze day

Pro Grip Lat Pull Downs, chain work
1. 95 x 10 Front 10 Back of neck, warm up.
2. 95 x same as above but reversed.
3. 115 x 10, to the back only, plus chains, here down.
4. 135 x 10 to back only
5. 140 x 10 to back 5 to front
6. 140 x 10 and 5 again
7. 115 x 15-B, 8-F, no chains

Incline Bench Db Low Rows (no chains)
1. 55s x 15
2. 55s x 15
3. 80s x 12
Cell Rush, LBA, HBM, Glutazorb
4. 80s x 12
5. 80s x 12

Post w/o: AAEFX IGF -33, 10g Karbolyn, spinach, 1 fig bar, no-fat milk, V-C shake.

w/o #2

Pro Grip LPDs
1. 75 x 10 warm up
2. 105 x 10
3. 145 x 10
4. 170 x 10
5. 190 x 10
6. 125 x 15
7. 125 x 15

V Handle Pull Downs
1. 125 x 10
2. 125 x 16
3. 125 x 10
4. 125 x 15

Post w/o: Glutazorb, AAEFX IGF-33, no-fat milk, spinach, fig bar shake.

NOTES: 20g Karbolyn Intra, my muscles when pumped are much much harder.
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Old 11-18-2011, 12:42 PM   #433
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Nov. 17th
Arms, Obl and Abs
(no direct Delt or Trap work)
Pre w/os: AAEFXs HBMs and K-Otic
Intra w/os: AAEFX Karbolyn and some BCAAs

w/o #1 Bis and Obl

Db Concentration Curls S.S. Db Pull overs
1. 40 x 10/10 60 x 10
2. 40 x 10/10 60 x 10
3. 40 x 10/10 60 x 10
4. 40 x 15/15 60 x 15

High Cable Bi Curl Downs S.S. Stiff Arm Pull Downs
1. 25 x 15 / 25 x 15 (warm up)
2. 45 x 20 / 45 x 20
3. 55 x 15 / 55 x 15
4. 55 x 15 / 55 x 15

8 sets (same as 16 single sets)

w/o #2 Bis and Tris (no ab work Peanut shut me down. )

Seated Alternating Db Curls S.S. Seated Reverse Grip Tri extensions
1. 40s x 10 / 55 x 10
2. 40s x 10 / 55 x 10
3. 40s x 10 / 55 x 10

Concentration Curls
1. 40 x 10
2. 40 x 10
3. 30 x 10

Seated Tri V Handle extensions OH Grip S.S. UH Grip
1. 55 x 10 / 10

Day: 15 sets (same as 27 singles)

18th is a off day. Good thing to because this weather is wiping me out.
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Old 11-18-2011, 01:22 PM   #434
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Quote:
NOTES: with this 3 on, 1 off rotation Im also going to a Chest,Back, Arms-Traps-Abs rotation.
Shoulder getting better but still tender.
Might have to ask Santa for a Sling Shot.

Heal up Rich.
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Old 11-19-2011, 10:51 PM   #435
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Quote:
Originally Posted by BendtheBar View Post
Might have to ask Santa for a Sling Shot.

Heal up Rich.
Db's were my Santa gift. lol
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Old 11-19-2011, 10:52 PM   #436
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Nov. 19th – Chest, B/W = 159.6
Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb
Intra w/o’s: AAEFX Karbolyn and BCAA’s

w/o #1
R/C, plate swings for warm up.
Bb Presses (no chain work this morning, shoulder 95%)
1. Warm-up set 135
2. Warm-up set 185
3. 205 x 3
4. 225 x 3
5. 245 x 1
6. 255 x 1 (no spotter so stopped there just in case the shoulder would go out)
7. 225 x 3
8. 205 x 5
• Cell Rush, LBA Pro, Glutazorb, HBM
9. 185 x 8
10. 185 x 8
Post w/o: Karbolyn, NF Pro, No-fat milk, 1 fig bar - shake.

w/o #2: light chest
Bb Presses
1. 135 warm up
2. 205 x 5
3. 255 x 1
4. 275 x F (Dakota and Tim spotting).
5. 205 x 6
Db Presses
• 55’s x 20
• 75’s x 5
• 100’s x 1

Post w/o: no-fat Milk, NF-Pro, Karbolyn, fig bar shake. Glutzorb, HBM
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Last edited by Rich Knapp; 11-19-2011 at 10:54 PM.
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Old 11-21-2011, 07:20 AM   #437
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Nov 20th Back day

Pre w/o: AAEFXs HBM and K-Otic
Intra: 20g Karbolyn with my BCAAs

w/o #1: rep range and squeeze day

Pro Grip Lat Pull Downs, chain work
1. 95 x 10
2. 95 x 10
3. 165 x 10, plus chains, here down.
4. 165 x 10
5. 165 x 10
6. 165 x 10
7. 165 x 10
8. 165 x 10
Cell Rush, LBA, Glutazorb
9. 100 x 10-B, 10-F, no chains
10. 100 x 10-F, 10-B, no chains

Post w/o: AAEFX IGF -33, 20g Karbolyn, 1 fig bar, no-fat milk, V-C shake.

w/o #2 lower weight squeeze reps.

Pro Grip LPDs
1. 100 x 10
2. 100 x 10
3. 100 x 10

Db Incline bench Low Rows
1. 55s x 10
2. 55s x 10
3. 55s x 10

Post w/o: Glutazorb, AAEFX IGF-33, no-fat milk, fig bar shake.
NOTES: 20g Karbolyn Intra, my muscles when pumped are much much harder.
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Old 11-21-2011, 10:42 AM   #438
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you and your no fat milk..........


your workouts would be a marathon to me, lol
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Push Press: 235X3
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12 inch Log Press: 250
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Old 11-21-2011, 01:27 PM   #439
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Quote:
Originally Posted by austin.j.taylor View Post
you and your no fat milk..........


your workouts would be a marathon to me, lol
lol I get my fats from almonds and cheese.
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Old 11-21-2011, 01:45 PM   #440
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Delts time in deep down the arm. That side delt already looks ferocious.
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