[Rich Knapp]

Oct 29th

Bodyweight = 159.6

Back & Bi’s

Pre w/o: HMB, GlutaZorb, Karbolyn, K-Otic, i-Rush
Intra w/o: BCAA’s, LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, Karbolyn, spinach, pineapple, Karbolyn shake.

W/O: Last few back w/o’s were dedicated to low back, today upper back.
Concentrating on the lat doing all the work.

Pull Ups
• 2 sets

Pro Grip Lat Pull Downs
• 145 x 10
• 165 x 10
• 185 x 8
• 185 x 6
• 145 x 10, saturation set

Close Chin Up Grip Pull Downs
• 145 x 7
• 145 x 10, OMG the pain
• 145 x 10

Alternating Db Bi Curls, concentrating on Bi doing all the work.
• 20’s x 12
• 30’s x 12
• 30’s x 12
• 40’s x 10
• Cell Rush, LBA
• 40’s x 10
• 20’s x 20, saturation sets
• 20’s x 20

15 min’s posing.