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Old 01-08-2011, 06:09 PM   #1001
Rich Knapp
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Default Jan 8th work out.

Jan 8
B/W= 151.4 lbs.

Chest and Bis

H.S. ISO Seated Flat Press (plate weight per side only)

45 x w/up
70 x 8
95 x 3
105 x fail rep
70 x 8
70 x 6
45 x sat set


H.S. ISO Incline Press

45 x w/up
90 x 8
115 x 3
125 x 2 PR
135 x fail rep
125 x fail rep
90 x sat set


Bb Bench Press (plate weight per side only)

55 x Sat set
55 x Sat set
55 x Sat set


1 Arm Chin ups

1 set, 10 each arm


Laying High Cable Flat Bar Curl Downs

40 x 10
70 x 10
110 x 10
140 x 4
80 x 15
80 x 11


20 mins Hand Bike Cardio.



Elbow is better but not 100%. Weight is coming down slow. Veins and cuts coming in.
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Old 01-09-2011, 05:48 PM   #1002
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Default Jan 9

B/W= 151.8 lbs. NEW Macro’s Pro = 175, Carbs = 135, Fats = 40



Delt’s and Traps

Db Over Head Shoulder press

40’s x w/up
50’s x 10
60’s x assisted 6
50’s x 10


Db Front Delt Raises (palm up)

35’s x 10
35’s x 10
35’s x 10 These are a PR for palm up.


H.S. ISO Shoulder Press (plate weight per side only)

55 x w/up
90 x 5
115 x 5
125 x 3 PR
45 x sat set


Machine Delt Raises (Super Sets)-Front single arm- R/L- then side both arms.

Stack x fail
100 x 10,10,3
190 x 10,10,2


Machine Revers Flies (knife/karate chip grip, palm down)

130 x 62 sec. static hold
130 x 10
130 x 10


Db Face down Incline Bench Shrugs

130 x 10
130 x 10
130 x 10
130 x 10

20 min’s Hand Bike Cardio. I did constant resistance, tried HIIT but elbow didn’t like it yet.
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Old 01-09-2011, 07:24 PM   #1003
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Default

Great workouts goin on in here, lets keep up the pr's
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Old 01-10-2011, 05:15 PM   #1004
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Default Jan 10

B/W= 152.0 lbs. **NEW** Macros

Pro = 175, Carbs = 130 (down another 5gs), Fats = 40


A work out

Back and Tris Gym time 80 min 20 for cardio

Db Pull overs to warm the back up

60 x 10
60 x 10
60 x 10


Machine Chest Supported Underhand Rows

85 x 10
130 x 10
175 x 10
220 x 10
Stack(305) x fail 1/3 rep
295 x fail rep
85 x sat set


FreeMotion Lat Pull Downs

120 x 10
140 x 10
140 x 10
80 x sat set



Weighted Bench Dips

90 x w/up , Deep almost butt to floor
150 x 10
90 x sat set (30)


Fixed Bb Skull Crushers

65 x 6 (elbow discomfort)
65 x 6 Super Set with Close grip press 65 x 15




Machine Tri Extensions

95 x 10
100 x 10
130 x 10
130 x 10
100 x slow sat set


Straight Bar Tri Press Downs Palm Up Grip

90 x 10
110 x 10
150 x 5


20 mins Hand Bike Cardio. HIIT but elbow didnt like it at normal level so went 1 level down.



B work out: Saturation

Lat Pull Downs Pro Grip. Weighted Abb Crunches, Tri Press Downs as elbow allows.
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Old 01-10-2011, 05:24 PM   #1005
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Wow rich thats some heavy ass rows!
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Old 01-10-2011, 05:35 PM   #1006
Rich Knapp
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Default

Quote:
Originally Posted by big_swede View Post
Wow rich thats some heavy ass rows!
Thanks swede. Ya my back is strong and I can't back off or it will crap out on me.
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Old 01-10-2011, 07:36 PM   #1007
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Your hard work on Back is really paying off. Back pics are looking crazy good.
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Old 01-10-2011, 07:39 PM   #1008
Rich Knapp
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Default

Quote:
Originally Posted by BendtheBar View Post
Your hard work on Back is really paying off. Back pics are looking crazy good.
Thanks
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Old 01-13-2011, 08:24 PM   #1009
Rich Knapp
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Default Jan 13th

B/W= 150.4 lbs. Re-Feed Macros Pro = 175, Carbs = 230, Fats = 40

Chest and Bis



Db Low Incline Press

50s x w/up
80s x 10
90s x fail rep
85s x fail rep (no brake after the 90s f )
85s x 6 PR


Db Flat Press

100s x 1 assist
80s x 6


Machine Extended Arm Flies

80 S.S. with 100 x w/up
200 x 3
260 x 4
140 x sat set
110 x sat set
270 x 2
Stack x fail


Db Seated Alternating Curls

40s x 10
45s x 10
60s x 6 PR


Fixed Bb Curls JB Style

45 x 10
45 x 10
55 x 9
55 x 8
55 x 5


Machine Preacher Curls

95 x 10
50 x sat set
65 x sat set


20 mins HIIT Hand Bike Cardio. Gym was packed and made it hard to keep in a flow.



Work Out B

2 sat set Bb presses, 7 sat sets of Low Cable Curls, 3 sets of weighted Ab Crunches.

NOTE: I love re-feed days. I have not been doing them once a week just as I felt I needed it, but from here on I will have a re-feed once a week.
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Old 01-13-2011, 10:03 PM   #1010
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Default acording to Casey Butt

Maximum Muscular Bodyweight and Measurements Calculator
by Casey Butt my max size. So I'm doing something right. Well exept for legs. lol
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Last edited by Rich Knapp; 01-14-2011 at 12:47 AM.
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