[Rich Knapp]

Oct 16th

Body Weight = 160.0

Tri’s, Bi’s, Delts

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: BCAA’s, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, Karbolyn, pineapple and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o:

Single Arm Concentration Curls
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
• 50 x 10/10
• 40 x 10/10
• 40 x 10/10 with a last rep squeeze.

“V” Handle Tri Press Downs S.S. sets = underhand and overhand grip
• 25 x 15/15
• 45 x 15/15
• 45 x 12/12
• 45 x 10/6

Rope Curls
• 45 x 15
• 45 x 15
• 45 x 15

Reverse Grip Tri Press Downs
• 45 x 15
• 45 x 12

Db Side Laterals, (R/L), only long enough brake to change plates
• 40 x 10/10
• 40 x 10/10
• 30 x 10/10
• 20 x 15/15
• Cell Rush, LBA
• 20 x 10/10
• 10 at top ½ of rep x 12/12
• Straight into 5 at top ½ of rep x 12/12

26 sets for the day.