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Old 05-16-2011, 09:54 AM   #1
Rich Knapp
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Old 05-16-2011, 09:59 AM   #2
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sub'd Rich. Wicked shit.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-16-2011, 10:08 AM   #3
Rich Knapp
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Originally Posted by Abaddon View Post
sub'd Rich. Wicked shit.
Thank Ab.
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Old 05-16-2011, 10:20 AM   #4
Rich Knapp
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To start with I am doing Sarcoplasmic Hypertrophy, continues tension, rest pause workout in the morning and Myofibrillar Hypertrophy workouts at night.

I'm a Wheelchair Bodybuilder so some things very from a Able body like my macro's nutrition (grams of: Pro, Carbs, Fat per day). This is due to legs burn 2-3 times the calories to function than arms.

I do the macro counting vrs the calories so I know exactly how much and were my nutrients are coming from.

I supplement a lot to make up for low calorie/food in take due to being in a wheelchair vrs what my body needs and burns. Here is a list of my bulking supplementation:

Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge
AAEFX CZM
BCAA’s
AAEFX Nytric Pro

Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX HBM
AAEFX V&M

30 min pre “A” work out:
AAEFX K-Otic
AAEFX Kre-Alkalyn

“A” work out:
Bottle Capps (pure Dextrose)
BCAA's

Post “A” work out:
AAEFX HBM
AAEFX NF-Pro
Garlic – 1000 IU’s
AAEFX Kre-Alkalyn

30 min’s pre meal:
AAEFX Nytric Pro
Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M

Pre work out “B”
AAEFX K-Otic
During Workout
BCAA's
Bottle Caps (Pure Dextrose)

At later meal or post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM
Liquid Potassium

Supper:
AAEFX V-3
AAEFX V&M
Later at night:
AAEFX Carnitine
Liquid Potassium

Bed time:
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma Blocker
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Old 05-16-2011, 10:28 AM   #5
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Subbed! Onward and upward!
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Old 05-16-2011, 10:32 AM   #6
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Kill it Rich!

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Old 05-16-2011, 10:32 AM   #7
Rich Knapp
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Quote:
Originally Posted by BendtheBar View Post
Subbed! Onward and upward!
Yep no more playing around. Time to take things serous. Down to business.
Being vage and general don't help anyone.
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Old 05-16-2011, 05:06 PM   #8
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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May 16th

Back Workout 30 sets for the day

A Back = 12 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 3-2-2-0 tempo.

Lat pull downs to full contraction. Alternating between behind the neck and in front.
1. 100 x 25
2. 100 x 30
3. 100 x 40
4. 100 x 40

Lat pull downs - full range.
1. 100 x 15
2. 100 x 16
3. 100 x 15
4. 100 x 25

Lat pull downs - Close chin up grip, full range.
1. 100 x 15
2. 100 x 20
3. 100 x 15
4. 100 x 12


B Back Workout 18 sets, Myofibrillar Hypertrophy ending in saturation. 1-0-1-0 tempo

H.S. ISO Seated chest supported Rows, single arm rows.
1. 192 x 10
2. 192 x 10
3. 242 x 8
4. 262 x 5 - the 5's the first few were clean, rest were M.E.
5. 262 x 5
6. 262 x 5
7. 262 x 5
8. 112 x 15, both arms
9. 112 x 15, both arms

H.S. ISO High Row single arm
1. 137 x 8
2. 182 x 8 -the 4 & 8's the first few were clean, rest were M.E.
3. 182 x 8
4. 182 x 8
5. 182 x 8
6. 227 x 4
7. 92 x 15, both arms
8. 92 x 15, both arms
Liquid Sups.
1. 47 x sat set
2. 47 x sat set

"B" was great. Sound funny to you but I totaly lost my legs and started to loose my vision. GREAT W/O.
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Old 05-16-2011, 05:10 PM   #9
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I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.
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Old 05-16-2011, 05:32 PM   #10
Rich Knapp
Rich Knapp
100% Natural Bodybuilder
Wheelchair Pro
Max Brawn
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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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,051
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
My Mood: Lurking
Reputation: 148170
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member


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Quote:
Originally Posted by bamazav View Post
I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.
One B-Cap = 1g pure dextrose.
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