"The Freak on Wheels" Prep for the 2011 "Buckeye Classics Wheelchair Nationals'.

[RichKnapp]

Great work outs today. Arms are feeling good. 9 out of 10
Trap and shoulder day.

Work out "A" FD work out.

Db shrugs 5 sets face down on incline bench

Single arm Machine Front delt raises, 2 sets.
( I do these sitting side ways on a side lateral raise machine and do single arm then turn around for the other arm to keep the right angle.) (Face to right for right arm, placing left hand over right pec and reverseing for left arm)

Single arm side delt Machine raises, 3 sets.

Reverse Machine Flies, 4 sets.

Work out "B" FS work out.

Front delt raises using a plate. 2 sets

Side delt raises with a plate, 3 sets

Face down on incline bench plate reverse flies, 3 sets.

Crunches with a 35lb plate on chest. 2 sets. (not sit-ups but crunches)

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

I did get weight plates off Craig's List and Tammy got me a new O-bar. So now I have a 300lb set. Now Thur. we are ordering the missing parts for the LPD machine. Ya baby. This has been working out great for split routines.

I just make sure my home work outs are a saturation/squeeze work outs seen as I am alone when Rick takes a day off. I don't think Peanut is big enough to spot for me. lol

[RichKnapp]

Not bad today. I am happy with my lifts just coming out of bad arms. I would give it 10 out of a 10.

Work out "A"

Lat Pull Downs ( Pro grip)
200 x 6
130 x 8,8
190 x 8
200 x 10 with a hold at full flex.

"T" bar chest suported Rows
45 x 8,10,12 (squeeze and holds)

H.S. ISO High Row
3 plates per side x 8,8,8

H.S. ISO Low Rows
90 x 8 (squeeze)
90 x 10 (speed reps)
90 x 9

Laying Cable Curls (Tammy laying on my chest to hold me down)
120 x 6,10,8
80 x 21 (Saturation set)

Work Out "B"

Incline bench laying face down plate low rows.
25's x 20,20,20,20,20

Crunchs with 35lb plate on chest
12,10,10

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

My final interveiw with 3DMJ http://www.3dmusclejourney.com/team3...-interview.php

Thanks guys it was a great expereance I will never forget.


Off weights the next 2 days. Rest recoop and grow.

[FATHER FLEX]

My final interveiw with 3DMJ http://www.3dmusclejourney.com/team3...-interview.php

Thanks guys it was a great expereance I will never forget.


Off weights the next 2 days. Rest recoop and grow.

Seriously, one of the biggest highlights of my bodybuilding career. Thank you for letting me be part of this Rich, easily one of the coolest coaching experiences I ever had. Not to mention it was always a pleasure, because like me every third things that comes out of your mouth is a joke.

[Quelly]

Thank you for representing yourself, the sport and us with such class amigo. I'm really glad we selected you, you've done so much for us and the sport I feel like we owe you!

[RichKnapp]

Seriously, one of the biggest highlights of my bodybuilding career. Thank you for letting me be part of this Rich, easily one of the coolest coaching experiences I ever had. Not to mention it was always a pleasure, because like me every third things that comes out of your mouth is a joke.

Thank you for representing yourself, the sport and us with such class amigo. I'm really glad we selected you, you've done so much for us and the sport I feel like we owe you!

OK , Eric tell you what, you can take the team out to eat on me. Just use your wallet. lol O shoot that was first thing out not third. OUPS. ok heres 1 and 2.
1. I am working on my rutien for the 2011 Buckeye 100% Natural wheelchair Nationals.
2. You want to beet me? You better plan on being flawless.

ok Now it will be the third if Berto reads it backwards. lol

[RichKnapp]

Just did a night work out at home.

Incline Bench press Bb x 2

Flat Bench presses Bb. x 5

Decline Bench presses Bb x 3

Crunches with 35lb plate on chest. x 3

Man his home Bench will help with the stabilizers. Are they ever bad. Weight compaired to what I do on H.S. ISO Machines is a least 10-20% lower.

But this is going to change.

[RichKnapp]

Good day. Shoulders

work out "A"

Machine Front Delt raises
110 x 8,8 (single arm) * up 10 lbs. keeping to 2 sets so side and rear Delts will catch up.

Machine Side delt raises. (single arm)
110 x 8,8,8,4 * up 10 lbs.

Machine Reverse Flies
140 x 10,10,10 * up 5 lbs.

Db Shrugs. Incline bench back down
50 x 10,15,20,20,20


Work out "B" Planed on something diffrent but shoulders felt good with this. Saturated and sweld up like pink grapfruit.

Plate side lateral raises
10's for 20,20,20,20
A combination of speed reps and hold at full contraction. Full extention of arms (no bent arms) and hand never went in front of my body.

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

Here is how I do the Fron Delt raises on a machine. This is 95 lbs. I am up to 115 on a shoulder work out.


Here is how I do my "T" Bar Rows.


I have to share this one. Here is Tammy doing 60lbs per side. 4 months ago she was doing 25 per side.

[RichKnapp]

Well been on my 2 day off tomarow back to grind. Chest and tri's tomarow.

Did a few sets of crunches tonight.

[RichKnapp]

WOW Great work outs. I do have to see what the M/T pull is on my Lat pull down on the high and on the low pulley because I can't do as much as at the gym. On to work outs.

"A" warm ups excluded.

H.S. ISO Flat Press. * mised a PR only a 1/2 rep.
5,2,2,2,F

H.S. ISO Seated Press. * missed a PR only a 1/2 rep.
5,F,1,1,5

H.S. ISO Incline Press.
6,5,8,6

Shoulder and forarm had a big play on rep numbers.

"B"

Bb presses
10,10,10,15

Rope Tri Press Downs
10,10,10,10,10,10,10,10 ( Arms still feel like I have softballs taped to them.)

This split works out great. Tammy sets up the real heavey weight (Bb) before she heads to work. Being the equipment is in Mac's room I have his bed and the bench to lay down on and recoop, allowing me to gimp around with out using the chair like I have to at the gym were I have no place to lay down and recoop. For the people that don't know I am not parolized. I have artritise, bone degeneration and 2 bad disks in my low back, plus the M.S. that has put me in a chair. Winters are real bad on me but summers things lighten up a bit and I can get around the apartment some with out my chair. So don't be shocked when I post home video's and you see me gimping around. Any work with legs? lol forget it, and any rows or pulling has to be chest suported.

AAEFX Kre-Celazine has made a big diffrence in my mobility and level of pain. Before I started it I had to lean on things when I stood for any time. Thank you AAEFX.

[RichKnapp]

Shoulder Day

Work out "A"

Machine S/A Front Delt raises:
115 (up 5lbs) 7(R)-8, 8-8, 8-8, 6-6


Machine S/A Side Delt raises:
115 (up 5lbs) 5-5, 8-8, 6-6, 5-5

Machine Reverce Flies.
145 (up 5lbs) 8 , 8, 8, 8
Delts trashed at this piont.

Work out "B"

Low pulley S/A Delt raises
reps= 8, 20

Plate Pull Overs
45 x 10, 10, 10, 10

Weighted Abb crunchs
4 sets.

Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

Back and Bi.



My back was a bit sore from the party yet but worked around it. Still had a good RR work out. Consentrated hard on feeling the muscles work and not worry about PR's.



work out "A"



H.S. ISO High Rows.

x 10, 10, 10, 10, 10



Machine close underhand grip Pull Downs.

x 8, 10, 7, 10



Machine Chest suported Wide grip Rows. ( pulling only with traps, no arm movement at all)

x 12, 20

x 10

x 15



Machine Low Rows

x 10, 10, 10



Work out "B"



Pro Grip Lat Pulldowns S.S. with Close Grip underhand Grip Pull downs

10/10, 10/10,



High Pulley Over head curl downs

10, 10 slow, 20 speed reps.



Low pulley short bar curls

12, 15, 15



Single arm low pulley curls

10, 10, 10, 10



Low Pulley short Bar curls

x 15, 15



Wake Up:
AAEFX Kre-Celazine

AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

[RichKnapp]

Off weights.
20 min. Hand Bike cardio this morning.

rest and grow day.

[RichKnapp]

B/W 152. Total weight of 306. After a 296 x 2 betting my PR of 281 x 2



B/W 152.

great day Chest and tri's

work out "A" Bb Press warm up.

H.S. ISO Horizontal Press
115 per side x 4
total 296 x 2 new PR for 2 reps
total 306 x 1 PR for 1 rep.

H.S. ISO Incline Press
70 per side x 8,8,10,8

H.S. ISO Seated press
70 per side x 2
45 per side x 13,9,7

work out "B"

4 sets of Bb Bench Presses for saturation.

Rope and diffrent Bar tri press downs didn't count reps or sets. Just did a variety and kept changing it up till the tri's felt fried.

Weighted Abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

[RichKnapp]

Feel a little off today good thing it was a short day today.

W/O "A"

Machine Front Delt Raises, single arm ( up another 5lbs)
120 x 8,8,8,6

Machine Side Delt Raises, single arm
120 x 4,4
110 x 6,6

Machine Reverse Flies
150 x 8,8,12(?)
120 x 20

W/O "B"

weighted abb crunches 4 sets

High pulley straight arm pull overs/downs 4 sets.

[tdinh]

good job bro-- I like that chest exercise you have there-- I wish the la fitness had that.

B/W 152. Total weight of 306. After a 296 x 2 betting my PR of 281 x 2



B/W 152.

great day Chest and tri's

work out "A" Bb Press warm up.

H.S. ISO Horizontal Press
115 per side x 4
total 296 x 2 new PR for 2 reps
total 306 x 1 PR for 1 rep.

H.S. ISO Incline Press
70 per side x 8,8,10,8

H.S. ISO Seated press
70 per side x 2
45 per side x 13,9,7

work out "B"

4 sets of Bb Bench Presses for saturation.

Rope and diffrent Bar tri press downs didn't count reps or sets. Just did a variety and kept changing it up till the tri's felt fried.

Weighted Abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

[RichKnapp]

Total weight of 425. Sloppy but I can fix that.




A sweet day for work outs. Posted a video of my back PR. Bi's are shreaded. Off weights next 2 days. Going to spend time with Mac and Tammy so I will be back on Mon. May pop on now and then .

[RichKnapp]

good job bro-- I like that chest exercise you have there-- I wish the la fitness had that.

Thank you. I love the ISO's in part I work out with my wife and she can't spot the weights I lift.

[RichKnapp]

--------------------------------------------------------------------------------

Ok I'm back. lol

Chest and Tri home work out today.

CHEST:

Flat bench Bb presses 4 sets

Decline Bb bench Presses 4 sets

Single arm Cable Flys 4 sets

TRI's:

Rope tri press downs 4 sets

Flat bar Tri Press downs 4 sets

Reverse grip Tri press downs 4 sets

Work out polished off with My chest blaster Bb presses.

Pumped sore and loving it.

[RichKnapp]

--------------------------------------------------------------------------------

Nothing exiting today. Just a rep range delt "A" and "B" work outs. Then spent the rest of the day re-upholstering Tammy's raggy blue cloth computer chair into a white soft glove leather chair.

[RichKnapp]

"A" work out- 17 sets for back
"B" 2 warm up of 21's and 21 sets for Bi's.

[RichKnapp]

Off weights just weighted abb crunches now and then threw out the day.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

I added a few sups today. AAEFX HMB ELite and AAEFX CMZ Elite. Off work outs just some weighted abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
AAEFX HMB ELite
AAEFX CZM ELite
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB ELite

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

Supper
AAEFX HMB ELite

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

Work out "A" 13 sets for chest. Work out "B" 2 sets chest and 3 sets Tri's (yes they felt this.). Work out "C" yes "C" 3 sets chest and 3 sets abbs. High reps today.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
Breakfast:
AAEFX HMB ELite
AAEFX CZM ELite
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB ELite

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

Supper:
AAEFX HMB ELite

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

[RichKnapp]

Back and Bi's.

Work out "A"

"T" Bar rows for 3 sets.

H.S. ISO Low Rows for 4 sets.

Lat Pull Downs with standard bar for 8 sets.

Db Seated Curls 4 sets with 2 more sets for saturation.

Work out "B"

Lat Pull Downs with Pro grip bar for 6 sets.

Short straight bar Bi Curls for 7 sets.

[RichKnapp]

[RichKnapp]

--------------------------------------------------------------------------------

Starting out. B/W= 160 lbs. Flexed mesurements: Bi's = 16" Chest (not a lat spread pose, arms hanging down but lats flexed) = 46 1/2.

--------------------------------------------------------------------------------

"A" Work out with BTB. This was kind of a play day so didn't keep track of any weights today. Just made darn sure I felt it before I was done.

Delts. went great.
Front & Side Machine Delt RK style Lifts

H.S. ISO Shoulder Presses

Did some paying with BB presses. I failed big time. Still have a ways to go on stabalizers.


Worlout "B"

Variaty of Tri press downs.

Sup's.
Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge (A)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine
AAEFX Test Charge (B)

[RichKnapp]

Week "A" work out (low on sodium) BUT slammed it for "B".



"B" was as follow:



4 quad sets for saturation. 45 sec brake between main sets. NO brake on the quad sets.



BB Presses Quad setted with Tri press downs. (had ropes and a standard bar attached to high cable at same time, did underhand- ropes- overhand ,10 of each).

I keep the ending of the press downs at least a foot away from body for continue's tention on the tri's.



Yes short but defonitly feel it and pumped hard.



Sup's. today



Wake Up:

AAEFX Kre-Celazine

AAEFX Nytric Pro

AAEFX Test Charge (A)



Breakfast:

Garlic - 1000 IU's

V-D3

AAEFX V3 (1)

AAEFX V&M (1)



30 min pre "A" work out:

AAEFX Kre-Alkalyn PRO (2)





post "A" work out:

AAEFX Cell Rush

AAEFX NF Pro protein

AAEFX LBA Pro

AAEFX EFX LG5 Pro



Lunch:

V-E

AAEFX V3 (1)

AAEFX V&M (1)

AAEFX Kre-Alkalyn (1)



1/2 hour pre snack:

AAEFX Nytric Pro



1/2 hour pre "B" work out:

AAEFX Nytric Pro

AAEFX Test Charge (A)



At later meal after "B" work out :

AAEFX IGF33 Elite

AAEFX Amino Elite

AAEFX V&M (1)

AAEFX Kre-Alkalyn (1)

AAEFX V3 (1)

V-D3



60 min before bed:

AAEFX ZMA



Bed time:

Leucine

AAEFX Test Charge (B)