July 2nd – July 8th workouts

Posted: July 2, 2012 in Training Logs

July 8th

 

July 7th

Bi’s

Pre w/o: K-Otic, HBM, 5g’s pure Baking cocoa, 40g Karbolyn, GlutaZorb, i-Rush
Intra w/o: BCAA’a, 10g Karbolyn, before last sets: LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach, non-fat milk, 5 almonds, 40g Karbolyn shake.

W/O: Dedicated to concentrating on the target muscle doing all the work.

Db concentration curls (R/L)
• 30 x 10/10
• 30 x 10/10
• 40 x 10/10
• 40 x 10/10
• 40 x 10/10
• 50 x 8/8, lower core cramps
• 50 x 7/7, cramps again
• 30 x 10/10
Cell Rush, LBA
• 30 x 10/10
• 30 x 15/15, speed sets straight into
• 30 x 10/10 slow ones

i-Rush NOTE: Today I noticed at the end of my w/o, a way lot more vascularity than normal. Upped my Karbolyn today to see what happens post w/o and how I look and feel tomorrow.

WNBF Pro Rich Knapps training log.-imag0089.jpg WNBF Pro Rich Knapps training log.-imag0090.jpg

 

July 6th

Morning B/W = 166.2

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: K-Otic, , 30g Karbolyn, HBM, GlutaZorb, i-Rush 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn, 5g pure baking cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 25g Karbolyn shake, AAEFX HBM

w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Decline Bb Press
• 135 x 10
• 205 x 5
• 255 x 1
• 275 x 1
• 285 x 1, I wanted more but right elbow side let’s stop there and get some reps in.
• 255 x 2
• 205 x 10

Bb 22.5 Incline Presses, time to lose the collar bone
• 205 x 6
• 205 x 10
• 205 x 10
• 205 x 10
Cell Rush, LBA
• 185 x 13
• 185 x 11

i-Rush 475 note: First day took it with pre-workouts. I love my pre w/o sups and how they worked. I-Rush was wild. It was like I took a double dose of everything. I almost tore up my right elbow I had so much fun today so far. I found it hard to lesson to the pre w/o injuries and take it easy and lesson to my body. All w/o all I could think was “This stuff is dangerous, but in a good way. “ as I filled in my log and posed between sets. This was only my first day and I keep a open mind and didn’t anticipate anything so I could make a honest log on it.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic, 10g Karbolyn
Intra w/o: BCAA’s, 20g natural lemon juice, 5g pure baking cocoa.
Post w/o: HBM, GlutaZorb, Pizza

Tri press Downs, Under and Overhand grip S.S. , slow
• 3 sets

Db Tri Kick Backs
• 4 sets

Over Hand Tri Press Downs
• 1 set

July 4th

Back/Traps and Bi’s

Pre w/o: K-Otic, HBM, 5g’s pure Baking cocoa, 20g Karbolyn, GlutaZorb
Intra w/o: BCAA’a, 25g lemon juice, before last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, 30g Karbolyn, non-fat milk, 10g soy nut shake.

W/O: Dedicated to concentrating on the target muscle doing all the work.

22.5 deg. Incline Bench, Db Rows, hands = palm in and to just below pecs on contraction, slow, controlled and squeeze SS with Speed Db Trap pulls• Warm up SS set
• 30’s x 10/20
• 55’s x 10/20
• 55’s x 10/20
• 55’s x 10/20

Pro Handle Lat Pull Down, Back SS front, slow and controlled
• Warm up 10/10
• 75 x 10/8
• 75 x 10/7

“V” Handle Pull downs
• 75 x 11
• 75 x 11
• 75 x 10
• 75 x 10

Db alternating curls (R/L)
• 30’s x 10/10
• 30’s x 10/10
• Cell Rush, LBA
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 12/12

 July 3rd

B/W: 166.6

Delts, De-load, 75 degs. and 80% humidity in house.

Pre w/o: K-Otic, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o: BCAA’s, 20g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat milk, 30g Karbolyn, spinach shake. HBM, GlutaZorb

W/O: Delts 15 min’s SpeedBall

Db Single arm Side raises (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

Db Military Presses, concentrating on keeping shoulders back and in the sockets.
• 30’s x 15
• 30’s x 15
• 30’s x 15
 Cell Rush, LBA
• 30’s x 14
• 30’s x 15
• 30’s x 15

July 2ndRich Knapp

 I went down to the 160.0 Sat morning unintentionally. So went back to bulk.

 First w/o when I’m back to bulk.
My right elbow is still tender. I’m trying a new elbow support rap.

Morning B/W = 168.0

Today Chest and Tri’s: Rep range work

1 hour post breakfast

Pre w/o: K-Otic, 5g pure baking cocoa, 20g Karbolyn, HBM, GlutaZorb
Intra w/o: BCAA’s, 20g natural Lemon juice, 20g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn shake, AAEFX HBM

w/o = Chest, SpeedBall, Joint ReHab, 72 deg’s. and 80% humidity in house.

22 ½ deg. Incline, Bb Press
• 135 x 10
• 185 x 10
• 225 x 9
• 225 x 8
• 225 x 6

Bb 22.5 Decline Presses
• 135 x 10
• 225 x 5
• 205 x 8
• 205 x 10
 Cell Rush, LBA
• 205 x 8
• 205 x 7
• 135 x 20

__________________________________________________ ______________________________

w/o = “#2” Tri’s, 75 deg’s. and 80 % humidity in house.

Pre w/o: HBM, GlutaZorb, K-Otic, 10g Karbolyn
Intra w/o: BCAA’s, 20g natural lemon juice, 5g pure baking cocoa.
Post w/o: non-fat milk, spinach, NF Pro whey, 30g Karbolyn

Tri press Downs, Under and Overhand grip S.S. , slow
• 25 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10

Overhand Tri Press downs, slow
• 45 x 15
• 50 x 11
• 50 x 12
• 50 x 10
• 50 x 10

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