[Rich Knapp]

Multiple day log.(May 4th and 5th)

May 6th off weights.

May 5th

Tri’s and Bi’s

Wake up: Test Charge
Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, fat free milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Tri Press downs, Jumbo sets, over hand-ropes-underhand
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10

Tri Press Downs, ”V” handle reverse grip, speed sets between Dakota and I
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 20

Cable V Handle Curls S.S. with Reverse Grip
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Db Concentration Curls (R/L)
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
Cell Rush, LBA
• 60 x 10/10
• 70 x 10/10

25 single sets

May 3th off weights.

May 4th

Chest

Wake up: Test Charge
Pre w/o’s: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o’s: 30g Karbolyn
Immediate Post w/o’s: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = Chest: Joint ReHab cream and SpeedBall.

22 ½ deg. Incline, Bench Pin Press (pins at 2 board height)
• 3 warm up sets
• 175 x 10
• 155 x 10
• 175 x 10
• 190 x 10

Standard 22 ½ deg. Incline
• 200 x 5

Decline Bench Pin Press (pins at 2 board height)
• Warm up set
• 205 x 10
• 225 x 4

Standard Decline
• 255 x 1
• 240 x 2
• 205 x 7

Flat Pin Press (pins at 1 board height)
 LBA, Cell Rush
• 135 x 10
• 185 x 10
• 190 x 8

17 sets