May 14th – 20th workouts

Posted: May 17, 2012 in Training Logs

 Sat 5/19/2012, at the L-A-T

I did chins with Tammy on my back. Tammy didn’t want to be on camera so maybe next week with Mac if he comes over. I did more than one (?) with the last being a static hold.

 

May 17th
Rich Knapp
Back, with Dakota.

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 25g’s Karbolyn.
Intra w/o: 25g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/o: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 10g Karbolyn shake, AAEFX’s HBM.

w/o: Back morning

We did 4 sets of tried doing Chin ups with each other clamped on our back. Fails at this point, only got to 90 deg. with arms.

RK Pull ups
• 2 sets

RK High Rows
• 95 x 12
• 145 x 10
• 145 x 10
• 145 x 10

RK pull ups
Cell Rush, LBA
• 3 sets

At night I was successful in doing a chin up with Tammy on my back and fell just short of doing a second rep.

Fri (18th) off weights. Sat (19th) a Lift-A-Thon and I’ll video my chin’s, a set with Tammy on back and one with Mac on my back.

 

May 16th Rich Knapp

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 25g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 25g AAEFX Karbolyn, fat free milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s

Db Spider Curls
• 30’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10

Cable “V” Handle curls S.S. with reverse grip
• 55 x 10/5
• 55 x 10/10
• 55 x 10/7
• 55 x 10/10
Same as 8 single sets

Db Alternating Seated Curls (R/L)
• 40’s x 10/10
• 40’s x 10/10
• 40’s x 10/10

15 single sets.
__________________________________________________ ________

Pre w/o: AAEFX’s HBM’s, K-Otic
Intra w/o: 25g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 25g AAEFX Karbolyn, fat free milk – shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Tri’s

Tri Press Downs, Giant sets = over, ropes, under hand grip
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 15/15/15
• 55 x 15/15/15
15 singles

“V” handle Tri Press downs
• 55 x 25
• 55 x 30

Daily total = 32 singles for the day, 3 hours gym time.

 

May 15th

Delts, Traps

Pre w/o: K-Otic, 25g’s Karbolyn, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o: 25g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

W/O: “A”, Delts 15 min’s SpeedBall

Military presses, with cage now, I’m setting up more up-right. (no worries if I fall forward, able to do less weight due to more delt direct)
• Bar warm up
• 95 x 10
• 135 x 5
• 135 x 5
• 145 x 8, First made bench adjustment to clear racking pins better, put gloves on.
• 165 x 2
• 135 x 8

Db Reverse Flies 22 ½ deg. Incline Bench, Palms toward feet.
• 30 x 10
• 30 x 10
• 30 x 10
Cell Rush, LBA
• 30 x 10
• 30 x 10
12 sets

__________________________________________________ _______________

W/O: B: Traps

Pre w/o : K-Otic, HBM, GlutaZorb
Intra w/o : 25g Karbolyn (had a big lunch)
Post w/o : AAEFX’s NF Pro whey, non-fat milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

DB Trap pulls on 22 ½ Incline Bench
• 90’s x 15
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
8 sets

Daily total of 20 sets and 3 hours gym time.

 

Played with presses on 13th with Eric and Dakota.

May 14th

Chest

Pre w/o: AAEFX’s K-Otic, 30g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: 20g Karbolyn, 2g pure baking Cocoa, AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: 16 oz. non-fat milk, a AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33), spinach, Pepitas seed, pineapple shake. Glutazorb

w/o A : Chest

22 ½ deg. Incline Bb Presses
• 135 x 10
• 185 x 10
• 205 x 8
• 205 x 8
• 225 x 4, Poor un-rack threw things off a little.
• 185 x 8, Because of fail on rep 5 on 225 this is a pin press as starter.
Cell Rush, LBA
• 185 x 8, Back to normal presses off rack.
• 185 x wide grip. Failed on 4
8 sets
__________________________________________________ ___________________________________

Pre w/o: K-Otic, 30g’s Karbolyn, HBM
Intra w/o’s: 20g Karbolyn
Post w/o’s: AAEFX protein, apple sauce, spinach, Non-fat milk shake, HBM, Glutazorb, Kre-Alkalyn

w/o: B, Ab’s

Decline Bench Crunch’s alternating with High Pulley Weighted Ab Crunch’s with Ropes. Brake only long enough to transfer over for the Incline to High pulley each set. (Incline B. / High P.)
• 30 / 75 x 20
• 40 / 75 x 20 , knocked wind out of me.
• 50 / 75 x 20, again with wind.
• 40 / 75 x 10, wow they are trashed already.
• 30 / 75 x 10

Same as 10 sets

Daily set total 18

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