[Rich Knapp]

July 16th

Today Chest and Tri’s:

Pre w/o: K-Otic, , 10g Karbolyn, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn, V-C, pineapple shake, AAEFX HBM

w/o = Chest, SpeedBall, Joint ReHab, rep range work

Bb 22 ½ deg. Decline Press
• 170 x 10
• 185 x 10
• 205 x 10
• 225 x 8
• 185 x 15

Bb 22 ½ deg. Incline Press
• 135 x 10
• 185 x 10
• 200 x 10
• 200 x 10
 Cell Rush, LBA
• 135 x 20 speed reps
• 135 x 20 speed reps

i-Rush 475 note: I was going to go post w/o but I love how it works taking it pre w/o so just going to stay with that.
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w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic
Intra w/o: BCAA’s, 30g Karbolyn, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, nonfat milk, NF -Pro

Tri press Downs, “V” Handle, Underhand and Overhand grip, Super sets, slow
• 25 x 15/15
• 45 x 15/15

 REVERSED ROTATION
• 45 x 15/15
• 40 x 15/15

Reverse Rotation, went to straight bar
• 40 x 15/15
• 40 x 15/15

Single arm Tri Press Downs, Overhand/Underhand
• R = 15 x 15/15, L = 15 x 15/15
• R = 15 x 15/15, L = 15 x 15/15