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Old 06-11-2013, 04:29 PM   #31
Rich Knapp
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------------------------------------------------------------
June 11th
W/O A (8:30am): Abs:
Pre w/o: K-Alkalyn Pro
Intra w/o: WATER
Immediate Post w/o: GlutaZorb, 40+gs in protein - Lunch (9am)
w/o:
Incline bench Crunches S.S. with Twisted Crunches
6 sets (didnt count the reps)

W/O B (12:00 noon) Delts
Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 20gs Karbolyn, BCAAs, Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.
w/o:
Bb Military Presses, Slow and Deep, Took it slow seen I havent done them in a while. Balance is a issue here.
45 x 10
45 x 15
65 x 15
95 x 10
115 x 10
135 x 10
135 x 7
135 x 5
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Old 06-11-2013, 07:56 PM   #32
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Stay strong Rich.
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Old 06-14-2013, 09:59 AM   #33
Rich Knapp
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Quote:
Originally Posted by BendtheBar View Post
Stay strong Rich.
^5 That's the plan. Never know if or when I'll decide to come out of retirement.
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Old 06-14-2013, 09:59 AM   #34
Rich Knapp
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June 14th
10 min hand/arm sprint cardio.
--------------------------------------------------------------
June 13th
Back:
Pre w/o: Kre-Alkalyn Hardcore, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.
w/o:
High Cable Rows
100 x 10
170 x 10
220 x 10
220 + chains x 10
Pro Grip Lat Pull Downs to front
170 x 10
170 x 10
170 x 10
Cell Rush, LBA and LG-5
for saturation.
100 x 20
100 x 20
------------------------------------------------------------
June 12th
A (8:30am) Arms:
Pre w/o: Kre-Alkalyn, GutaZorb
Intra w/o: WATER
Immediate Post w/o: Lunch
w/o:
Cable Curls Downs S.S. with DB Alternation Curls
45 x 20/30s x 10
45 x 20/30s x 10
45 x 20/30s x 10
45 x 20/30s x 10
Same as 8 single sets.
----
W/O B: 12:00 noon
Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, i-Ruch 475, Joint Rehab
Intra w/o B: 20gs Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
2 rice cakes.
W/O:
1 set of Warm up Pull Ups
Chin Up grip Pull Downs
3 sets
Unexpected day. Will hit back more tomorrow.
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Old 06-18-2013, 12:39 PM   #35
Rich Knapp
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June 18th
Back:
Pre w/o: Kre-Alkalyn Hardcore, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.
w/o:
Single arm High Cable Rows (R/L)
100 x 10/10
100 x 10/10
100 x 10/10
High cable Rows, slowww
100 x 10
100 x 10
100 x 10
150 x 10
150 x 10
Cell Rush, LBA and LG-5
for saturation.
100 x 20
100 x 20

--------------------------------------------------------
June 17th
Chest and Tris:
w/o: Morning (A) 8:30am Pre: Kre-Alkalyn, i-Rush
Tri Press downs Jumbo sets. Overhand /Underhand/Overhand
35 x 10/10/10
50 x 10/10/10
50 x 10/10/10
50 x 10/10/10
Same as 12 single sets.
Post W/O A - Lunch. (Fathers Day weekend left overs).
-------------------------------------------------------------------------------------------
Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab
Intra w/o B: 20gs Karbolyn, 5gs pure baking coca. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
2 rice cakes.
Db Presses as a warm up. (Doing Tris earlier, the pecs are forced to do more of the work.)
55s x 15
75s x 10
75s x 10
75s x 15
Band Flys, with a squeeze.
x 20
x 20
x 20
x 20
x 20
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Old 06-18-2013, 02:21 PM   #36
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Strong training as always Rich. Keep winning at life good sir.
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Old 06-18-2013, 03:07 PM   #37
dzarello
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Lots of strong work in here. Great job!
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Old 06-20-2013, 01:44 PM   #38
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
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Quote:
Originally Posted by EliteDreams View Post
Strong training as always Rich. Keep winning at life good sir.
Quote:
Originally Posted by dzarello View Post
Lots of strong work in here. Great job!
Thanks guys.




June 20th
Ab:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMBs
Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
Incline Bench Crunches
6 sets, didnt count just went until it knocked the wind out of me.
Liking the Hardcore. Kind of like K-Otic without needing to measure it out. Down side is, no good tasting flavors to drink. Lol But I can live with that.
------------------------------------------------------------
June 19th
Arms:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMBs
Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
w/o:
Cable Curls
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
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Old 06-22-2013, 07:32 PM   #39
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
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Join Date: Mar 2010
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June 21st

W/O: Delts

Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 20gs Karbolyn, BCAAs, 100% Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

w/o:

Bb Military Presses, Power day
Bar x 20
135 x 5
135 x 5
145 x 5
155 x 5
175 x 5
195 x 3
210 x 1 failed on rep 2
215 x 1, New PR
225 x F
135 x 10
135 x 10
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Old 06-22-2013, 08:31 PM   #40
dzarello
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Congrats on the new Pressing PR! Awesome work.
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