[Rich Knapp]

Oct 31st
B/W = 157.8

Off weights and cardio. 1 hour pose practice.

Oct 30th

Bodyweight = 159.4

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: BCAA’s, LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach shake. HBM, GlutaZorb

W/O: Delt, Ab’s

Db Side Laterals
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db Side Laterals Pinkies up
• 20’s x 15
• 20’s x 15

Single Arm Delt Cable Raises (R/L)
• 15 x 10/10
• 15 x 10/10
• 15 x 10/10

DB Side Laterals, Pinkies Up
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db side Laterals, Palm down
• 20’s x 15
• 20’s x 12
• 20’s x 10

Cell Rush, LBA

Weighted Ab Crunches
• 4 sets

15 min’s posing.