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Old 01-04-2012, 11:55 PM   #31
emekajokammor
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You are the man Rich!
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Old 01-05-2012, 10:12 AM   #32
Rich Knapp
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Quote:
Originally Posted by BigJosh View Post
Great work Rich! The pull up fest is impressive.
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You are the man Rich!
Thanks guys. Guess I am the king of improvise. lol
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Old 01-05-2012, 10:25 AM   #33
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Jan 4th

Pre w/os: K-Otic, HBM, GlutaZorb
Intra w/os: BCAA, 30g AAEFX Karbolyn
Immediate Post w/os: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFXs HBM


A W/O: Abs

High pulley Weighted Ab Crunches with ropes, slow tempo
50 x 25
100 x 15
100 x 15
100 x 15, here down they knocked the wind out of me.
100 x 15
100 x 15
100 x 15


W/O: "B" Ab's and Delts

Weighted Ab Crunch's
  • 100 x 15
  • 100 x 15
  • 100 x 15
  • 100 x 15

Front Delt Cable Raises
  • 15 x 10
  • 15 x 15

Front and side Delt Cable Raises (L/R/Front)
  • 15 x 10/10/10
  • 15 x 10/10/10
LG-5, Cell Rush, LBA Pro
  • 15 x 10/10/10

Felt more discomfort with Cable Raises than with Db's in the left Delt. Think its due to the continues tension with Cables.
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Old 01-05-2012, 03:05 PM   #34
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Jan 5th

Off weights, cardio day.
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Old 01-05-2012, 03:20 PM   #35
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Awesome work rich, your dedication is inspiring!
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Old 01-05-2012, 07:55 PM   #36
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Originally Posted by Rich Knapp View Post
Jan 5th

Off weights, cardio day.
Doing cardio at home or at Gold's?
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Old 01-05-2012, 08:36 PM   #37
Rich Knapp
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Awesome work rich, your dedication is inspiring!
^5 Thanks swede

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Doing cardio at home or at Gold's?
At home. I never go to Gold's anymore.

I use a bike flipped up so I can use it like a UBE.
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Old 01-05-2012, 08:48 PM   #38
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Cardio good.
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Old 01-05-2012, 09:27 PM   #39
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I love seeing home gymers finding creative ways to solve equipment issues.
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Old 01-06-2012, 07:13 AM   #40
Rich Knapp
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Quote:
Originally Posted by gaspers04 View Post
Cardio good.
Ya time to watch my weight better. The more I stretch out the fat cells the harder it will be to shrink them and my skin for a comp. I'm more than 20 lbs over last show weight so its about time to do a mini cut and take advantage of the post show rebound growth.

Quote:
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I love seeing home gymers finding creative ways to solve equipment issues.
^5

This is my 8th home gym set up. 2nd since being in a wheelchair. Always learning, now more than ever with the leg issue.

I will know everything when I die and talk bodybuilding with my maker.
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