[Rich Knapp]

Notes:
Started to lower my carbs leading into a mini cut. I don’t go for set weight numbers but I do tax the body every workout.
I believe your body can’t and don’t read numbers, so as long as you push it hard every workout the body has no choice but progress. There are too many variables to deal with outside of the ones you can control.
Something as little as room and body temp can change the weight you can move.
So just close your eyes and push it hard every workout and use logs to look at long term trends and gains. Just like losing weight. If you look at numbers every day you won’t see the true gains and may get discouraged.

Jan 2nd

Chest and Bi’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

w/o = “A”(alone) Chest

Bb Flat Bench Press, 4-1-4-1 tempo
• 185 x 3, Left Delt discomfort. Forgot to Joint ReHab and hoodie. Did it now.
• 185 x 6, wide grip
• 185 x 6, narrow grip
• 200 x 6
• 220 x 3
• 200 x 5

Db Flat Presses
• 75’s x 9, concentration was thrown.
• 75’s x 15
• 75’s x 12

w/o = “B” Chest and Bi’s (alone) All Lifts 4-1-4-1 tempo

Decline Db Presses
• 75’s x 12
• 90’s x 10
• 100’s x 8
• 100’s x 4

Cable Curls Straight Bar S.S.’s – Overhand /underhand
• 45 x 10/10
• 45 x 10/10
• 50 x 10/10

Db seated Alternating Curls
• 40’s x 10
• 40’s x 10
• 40’s x 9
 LG-5, Cell Rush, LBA Pro
• 40’s x 8
• 40’s x 9