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Old 11-17-2011, 09:57 AM   #1
Rich Knapp
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Default Dakota Knapp's journey to fit and symmetry.

Back ground. 170 lbs, 6' tall. Worked out 6-7 year ago and starting back out.

GOAL: Happy with legs with there development due to job. Upper body is behind. More the left side due to job and being right handed. Has the caved in chest deal from birth. Build up pecs, arms and some width.

JOB: Roofer, up and down ladders all day and lifting and carring bundles.

Advantage to ME. I know how his body reacts from the past and seeing him all his life. He is a spitting image of me jean wise except for his hight.

Sups at this time: AAEFX's K-Otic and FOOD.

He looks just as I did before I started to lift. With the exepsion of very sick(good) Erector Spinea . They are better than some competitive BBer I know.
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Old 11-17-2011, 10:10 AM   #2
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He has a great base, good luck to Dakota!
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Old 11-17-2011, 11:36 AM   #3
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Originally Posted by 5kgLifter View Post
He has a great base, good luck to Dakota!
Thanks k5
Ya he don't want to be a bber just look fit and even.
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Old 11-17-2011, 01:01 PM   #4
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Good luck Rich. He has a great base. A little muscle will go a long way.
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Old 11-17-2011, 01:40 PM   #5
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Originally Posted by BendtheBar View Post
Good luck Rich. He has a great base. A little muscle will go a long way.
Thanks Steve. Shouldn't take to long to get him back to were we was. Then to add a little more clay here and there.

He starts logging things tonight so eather Him or I will try to update in here daily.
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Last edited by Rich Knapp; 11-17-2011 at 01:43 PM.
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Old 11-17-2011, 01:46 PM   #6
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Default

Dakota is on a set up with 3 w/o's a week. With his job the extra recovery time will be good for now.

He will be on a Chest/Back/Abs,Delts,Arms split for now.
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Old 11-18-2011, 08:28 PM   #7
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Nov 18th Dakota's w/o.

Arms, Abs- Light day

“V” Handle Low cable curls S.S Tri Press downs
• 3 Sets
Tri Press Downs S.S. “V” Handle Reverse Bi Curls
• 3 Sets
Reverse Ab Crunches
• 5 sets
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Old 11-19-2011, 02:35 AM   #8
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Rich he looks like he has a solid foundation there; very lean and good shape but why no leg training?

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Old 11-19-2011, 03:22 PM   #9
Rich Knapp
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Originally Posted by LtL View Post
Rich he looks like he has a solid foundation there; very lean and good shape but why no leg training?

LtL
He wasn't to get his upper body to match his legs.

His legs and Erector Spinea are sick (in a good way ) and his upper body ( arms, chest and abs) don't match.

For general fitness and cemitry like he wants his legs get a ton of work on his roofing job between climbing the ladders and with carring bundles of shingles up the ladders.
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Last edited by Rich Knapp; 11-19-2011 at 03:25 PM.
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Old 11-19-2011, 10:44 PM   #10
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Nov 19 DK's w/o

Bb Presses
• 4 sets
Db Presses
• 3 set
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