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Old 12-08-2011, 10:16 AM   #21
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Dec 7th , Delts, Abs and Traps

Pre w/os: 1/2 serving K-Otic

Intra w/os: Rest of the K-Otic

Post w/o: AAEFXs, GlutaZorb and LBA

W/O: Delts , Traps

Single Arm side Delt Cable raises S.S. with Double arm Front Cable Raises (R/L/F)
warm up Super set
15 x 10/10/20
15 x 10/10/20
20 x 10/10/20
20 x 10/10/15

Incline Bench Db Shrugs, face up
75s x 10
80s x 10
100s x 10
120s x 15
120s x 15
120's x 10
75s x 35
75s x 20

On some lifts Dakota is a lot stronger than he looks. This work out he impressed me a lot.
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Old 12-08-2011, 10:18 AM   #22
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Nice work Dakota
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Old 12-09-2011, 09:42 AM   #23
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Nice work Dakota
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Old 12-09-2011, 09:49 AM   #24
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Dec 8th


Chest and Tris:

Intra w/os: K-Otic
Post w/o: AAEFXs Glutazorb, LBA Pro
A protien shake.


Bb Decline Bench Press
7 sets

Db Decline Presses
3 sets

V Handle/Ropes Giant sets Tri Press downs (Overhand-ropes-underhand grip)
5 sets- same as 15
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Old 12-09-2011, 10:34 AM   #25
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Looking good in here Rich.
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Old 12-12-2011, 04:43 PM   #26
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Looking good in here Rich.
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Old 12-12-2011, 04:47 PM   #27
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Dec 10th Back and Bis
Dakota keep right up with me. Here is his work.

W/O :

(weights dont count the chains)

Pro Grip Lat Pull Downs, with chains

Warm up

Warm up

1. 135 x 10

2. 140 x 10

3. 150 x 10

4. 160 x 10


V Handle Lat Pull Downs, with chains
1. 160 x 10

2. 160 x 10

3. 160 x 10


Db Incline Bench Rows
1. 65s x 10

2. 100s x 10

3. 100s x 10


Seated Db Alternating Bi Curls
1. 45s x 10

2. 45s x 10

3. 45s x 10

4. 45s x 6

5. 45s x 10 speed reps
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Old 12-12-2011, 05:54 PM   #28
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Good work being done.
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Old 12-12-2011, 08:45 PM   #29
Rich Knapp
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Quote:
Originally Posted by BendtheBar View Post
Good work being done.
I am impressed with his drive.

He went up on all lifts again tonight.
He did sat sets with the weight he started out with for working sets his first week.

155 Bb presses working sets and 75's for Db working sets (7-10 rep range)
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Old 12-15-2011, 08:07 AM   #30
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The rest of the week is Saturation sets so nothing big to log. W/O's will be the same lifts as I do but lower weight.
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