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Old 12-12-2011, 02:18 PM   #461
Rich Knapp
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Old 12-12-2011, 08:39 PM   #462
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Dec 12th

Chest and Tris:

Pre w/os: K-Otic, HBM, GlutaZorb, 10g Karbolyn
Intra w/os: BCAA, 40g AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFXs HBM

w/o =
2 set R/C warm up.
Bb Decline Bench Press
95 x warm up
115 x warm up
1. 150 x 10
2. 205 x 10
3. 225 x 6, shoulder gave but not in a bad way.
4. 205 x 7
5. 145 x 20

Db Decline Presses
1. 85s x 10
2. 100s x 8
3. 100s x 6

V Handle/Ropes S.S. with Tri Press downs (Overhand-underhand grip)
1. 55 x 10/10
2. 55 x 10/10
3. 75 x 10/10
4. 75 x 10/10
 Cell Rush, LBA Pro, LG-5
4. 55 x 15/10
5. 55 x 20/15 Did underhand first
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Old 12-15-2011, 06:47 AM   #463
Rich Knapp
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Dec 14th

Delts, Abs, Light day

Pre w/os: K-Otic, 10g Karbolin, HBM

Intra w/os: BCAAs, 40gs AAEFX Karbolyn

Post w/o: AAEFXs NF Pro, Karbolyn, GlutaZorn, HBM

W/O, light Delts (shoulder rehab yet),

Side Db Delt Raises S.S. with Double arm Front Db Raises (S/F)

1. 10 x 10/10

2. 10 x 10/10

3. 10 x 10/10

4. 10 x 10/10

5. 10 x 10/10

Ab Crunches

5 set



Dec 13th

Back and Bis

W/O :

Pre w/os: AAEFXS Test Charge, K-Otic, Kre-Alkalyn and HBM, 10gs Karbolyn

INTRA: 40g AAEFX Karbalyn, BCAAs

Post W/O: AAEFX NF Pro, 10g Karbolyn, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb

Pro Grip Lat Pull Downs, with chains (weight dont count chains)

Warm up

1. 140 x 12

2. 150 x 12

3. 165 x 10

4. 185 x 10

5. 185 x 10

V Handle Lat Pull Downs, with chains

1. 175 x 10

2. 175 x 10

3. 175 x 10

Seated Db Alternating Bi Curls

1. 55s x 7

2. 55s x 9, nerves in right arm gave out and arm went dead

3. 55s x 8

 Liquid sups

1. 40s x 10 slower tempo here down

2. 40s x 10

3. 40s x 6, Im fried.
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Old 12-15-2011, 06:49 AM   #464
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great work Rich
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Old 12-15-2011, 07:59 AM   #465
Rich Knapp
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Quote:
Originally Posted by 5kgLifter View Post
great work Rich
Thanks K5
I think as long as I lissen to my shoulder and my own advise, I'll be on the fast track again.
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Old 12-15-2011, 09:05 AM   #466
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Originally Posted by Rich Knapp View Post
Well done Rich. That was very enjoyable to watch.
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Old 12-15-2011, 01:51 PM   #467
Rich Knapp
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Originally Posted by BendtheBar View Post
Well done Rich. That was very enjoyable to watch.
Had diarrhea of the mouth a bit. lol
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Old 12-15-2011, 03:10 PM   #468
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by Rich Knapp View Post
Had diarrhea of the mouth a bit. lol
We all do at times.
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Old 12-16-2011, 09:59 AM   #469
Rich Knapp
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Dec 15th

Chest and Tris: lower weight, saturation day
Pre w/os: serving K-Otic, HBM, GlutaZorb, 10g Karbolyn

Intra w/os: BCAA, other K-Otic 40g AAEFX Karbolyn

Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake. AAEFXs HBM




w/o = slow tempo

Bb Bench Press

1. 95 x 15

2. 95 x 15

3. 100 x 15, here down chain work.

4. 100 x 15

5. 100 x 15

Db Presses

1. 55s x 15

2. 55s x 15

3. 55s x 15

4. 40s x 20+, reped it out, varied range from here down.

5. 40s x 20+

V Handle S.S. Tri Press downs (Overhand-underhand grip)

1. 55 x 15/15

2. 55 x 15/15

3. 55 x 15/15

Bench Dips

1. 15 reps

2. 25 reps

 Cell Rush, LBA Pro, LG-5

1. 35 reps

2. 20 with 90 on lap

3. 20 very deep
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Old 12-19-2011, 10:23 AM   #470
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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16th was a play saturation back day, nothing to log other than low weight high reps.

12/19- morning: AAEFX Lean Fix then 20 min's Hand Bike cardio.
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