Rich Knapp, fighting the odds.

[RichKnapp]

--------------------------------------------------------
June 24th
Chest
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab
Intra w/o : 40g’s Karbolyn, 5g’s pure baking coca. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
2 rice cakes.
Bb Decline Presses
• 45 x 15, warm up
• 135 x 10
• 205 x 5
• 255 x 3
• 265 x 1
• 275 x 1
• 285 x 1
• 295 x F, left delt crapped out.
Time to go back to my stopping when my arms are at a 90 deg. bends again.

[demonwareltd]

How are u liking the Kre-Alkalyn hardcore so far? I just started up on it about a week ago and have had great workouts every time to be sure.

[RichKnapp]

How are u liking the Kre-Alkalyn hardcore so far? I just started up on it about a week ago and have had great workouts every time to be sure.

I'm liking it so far. Kind of like K-Otic pre measured out. Great workouts (as long as my M.S. handles them). As goofy as my schedule has been I still get in there and have the drive. Just like K-O but nice to be able to take number of caplets by needs with out a scale to measure out a 1/2 serving if needed.

It won't replace my K-O but it will be the go to for off days for sure as it has the thermo genic Raspberry Ketones in it. I just started taking them a few months ago and like it.

[RichKnapp]

June 25th
Biceps:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s
Intra w/o: 40g’s Karbolyn, 5g’s pure baking coca, 2nd to last set: LBA Pro, Cell Rush and AAEFX Glutamine - Raspberry Rush
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, shake. 2 rice cakes
w/o:
Cable Straight Bar Curls
• 95 x 5
• 105 x 5
• 115 x 5
Cable Curl downs
• 55 x 10
• 60 x 10
• 60 x 10
• 60 x 10
• 60 x 15

[RichKnapp]

Over the weekend just recovered and relaxed. Dis a little cardio here and there.
--------------------------------------------------------
July 1st
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush
Intra w/o : 40g’s Karbolyn, 5g’s pure baking coca. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
Nonfat milk, 2 rice cakes.
Bb 45* Incline Presses ( just going to 90* due to delt)
• 45 x 15, warm up
• 135 x 10
• 205 x 3
• 255 x 3
• 275 x 1
• 295 x 1
• 305 x F, CNS gave out
• 135 x saturation
• 135 x sat.

Review on Kre Alkalyn Hardcore
I’m liking it. Like K-Otic but pre measured out.
Easy of use: 10
Taste: N/A
Effect: 9
Does what they claim: 10
My overall rating: 10
They have come out with another great product that does what they claim. A great alternative if you can’t take K-Otic or handle a full serving of K-Otic. With this you can just find the number of caplets that works best for you.

[RichKnapp]

July 2nd
Triceps:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s
Intra w/o: 40g’s Karbolyn, 5g’s pure baking coca, 2nd to last set: LBA Pro, Cell Rush and AAEFX Glutamine - Raspberry Rush
Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, pineapple shake. 2 rice cakes
w/o:
Cable Straight Bar push Downs Over hand, under hand, slow, squeezing super sets
• 25 x 10/10
• 35 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
Same as 12 single sets
Can still see sterrations in the Triceps. I like that.

[RichKnapp]

Over the weekend just recovered and relaxed from a July 4th holiday Sunburn.
--------------------------------------------------------
July 8th
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab (felt good on sunburn), i-Rush, GlutaZorb
Intra w/o : 40g’s Karbolyn, 5g’s pure baking coca. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
Nonfat milk, 2 rice cakes.
Chest: Light, Saturation day
Db Flies S.S. with Band Flies
• 3 sets (same as 6 higher rep sets.)


Sunburn hurt like heck laying on it. Felt like skin was being ripped apart when any weight was put on it.
Peanut has been keeping a close eye on me as the sunburn is dragging me out.
On the other side. I’m liking the AAEFX Kre-Alkalyn Hardcore and will be going with all the Hardcore line as they come out. I will keep you posted on how my body likes them and work for me.
Test Charge Hardcore comes out next.

[RichKnapp]

--------------------------------------------------------
July 15th
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab (felt good on sunburn), i-Rush, GlutaZorb, HMB’s
Intra w/o : 40g’s Karbolyn, 5g’s pure baking coca. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
Nonfat milk, 2 pop tarts.
Chest and Tri’s:
Bb 45 deg. Incline Presses, Paused: 1-4-1-2 tempo
• Bar warm up
• 135 x 10
• 205 x 10
• 205 x 10
• 205 x 10
70 lbs. Band Flies with a squeeze, Jumbo set with Tri Pushdowns (underhand grip, then overhand both with a squeeze)
• 20 – 30 x 10/10
• 20 – 30 x 10/10
• 20 – 30 x 10/10
Seen Tri’s get worked secondary when you do chest they feel pretty good (worked) with this w/o.
Chest feels worked. Dedication to feeling target muscle doing the work was spot on today.

[RichKnapp]

July 16th I did 5 min. Hand/arm cardio nonstop run.
--------------------------------------------------------------------------------------
July 17th
Back and light Traps:
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMB’s, V-E, V-C.
w/o:
Db Face down 45 deg. bench double arm Rows to the hip not chest
• 65’s for warm up.
• 85’s x 10
• Mouth guard put in for tooth grinding. Versa Grips for safety. Time to get real.
• 105’s x 10
45 deg. Incline Double Arm rows to the hip S.S. with 45 deg. Incline Trap Pulls.
• 120’s x 10/10
• 120’s x 8/10 (humidity was making breathing hard during reps)
• 120’s x 10/10 (almost blacked out but drove threw it)
Lat Pull Downs, Chin up grip with a squeeze. Pulling at elbow’s NOT hand’s and Bicep. Learning to ONLY have the forearm as a link like a chain between elbow and grip is the key IMO. This also helps to keep you from pulling with the Bicep not the Lats.
• 100 x 10
• 100 x 10
• 100 x 10

[RichKnapp]

July 18th
Off due to super high humidity in apartment.
--------------------------------------------------------------------------
July 19th
Biceps and Triceps:
Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s
Intra w/o: 40g’s Karbolyn, 5g’s pure baking coca, 2nd to last set: LBA Pro, Cell Rush and AAEFX Glutamine - Raspberry Rush
Immediate Post w/o: BIG Supper
w/o:
Cable Straight Bar Curl Downs S.S. Triceps Press Downs
• 5 sets (same as 10 single sets)

20th and 21st
Not good days to over stress my body. My M.S. was even effecting my family weekend days.
Pain, lethargic, coward enation, speech everything was off thanks to a storm front that came threw.
Time to step back, recover and then hit it hard again.

[RichKnapp]

--------------------------------------------------------
July 22nd
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 15g Karbolyn
Intra w/o : 25g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 2 pieces of apple pie, HMB’s, V-E, V-C

Chest :
Bb 45 deg. Bb Incline Presses
• Bar warm up
• 135 x 10
• 205 x 5
• 255 x 5
• 305 x 1, PR
• 310 x F
• 135 x Pin press and sat plus re-racking the bar.
45deg. Decline Bb Press
• 135 x 10 (neck issues, going to sets of 3 or less)
• 205 x 3
• 255 x 3
• 305 x 1, PR
• 225 x 5
• 225 x 5

[demonwareltd]

--------------------------------------------------------
July 22nd
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 15g Karbolyn
Intra w/o : 25g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 2 pieces of apple pie, HMB’s, V-E, V-C

Chest :
Bb 45 deg. Bb Incline Presses
• Bar warm up
• 135 x 10
• 205 x 5
• 255 x 5
• 305 x 1, PR
• 310 x F
• 135 x Pin press and sat plus re-racking the bar.
45deg. Decline Bb Press
• 135 x 10 (neck issues, going to sets of 3 or less)
• 205 x 3
• 255 x 3
• 305 x 1, PR
• 225 x 5
• 225 x 5

Congrats on those pressing PRs - 305 on incline is no joke!

[RichKnapp]

Congrats on those pressing PRs - 305 on incline is no joke!

Thanks.

I do only go to 90deg's. like a few others due to some delt issues but I'm still happy with it.

[RichKnapp]

--------------------------------------------------------------------------------------
July 24th
Back and Traps:
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMB’s, V-E, V-C.
w/o:
“V” handle High Rows S.S. with Trap Pulls, slow
• 95 x 10/10
• 105 x 10/10
• 105 x 10/10
• 105 x 10/10
• 105 x 10/10
• 105 x 10/10
(same as 12 single sets)
--------------------------------------------------------------------------

July 23rd :
Bicep and Triceps
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 25g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMB’s, V-E, V-C.
w/o:
High Cable Curl downs S.S. with Tri press downs
• 55 x 10/10
• 55 x 15/15
• 65 x 15/12
Cable Curls S.S. with Rope Curls
• 65 x 15/15
• 65 x 15/15
• 65 x 15/15
Bench Dips
• 3 sets, deep and slow

[RichKnapp]

------------------------------------------------------------
July 26th

W/O: Delts
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 25g’s Karbolyn, BCAA’s, 100% Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last sets LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Banana shake. HMB’s, V-E.
w/o:
Single Arm Db Side Raises, Glass Style
• 20 x 10
• 20 x 10
• 20 x 10
Band Reverse Flies, with a hold and squeeze
• 70 x 20
• 70 x 20
• 70 x 20
Db Reverse flies, 45deg. Incline, Thumbs down
• 20’s x 10
• 20’s x 10
• 20’s x 10
Cable Single arm raises (L/R)
• 25 x 10/10
• 25 x 10/10
• 25 x 10/10
• 25 x ouch 15/15

[RichKnapp]

--------------------------------------------------------
July 29th (started mini cut)
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn
Intra w/o : 10g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 10g’s Karbolyn, , HMB’s, V-E, V-C

Chest : ( Bad M.S. day yesterday, so took my time today)
Bb 45 deg. Bb Decline Presses
• 185 x 10
• 205 x 10
• 225 x 12
• 225 x 12
• 225 x 15

[demonwareltd]

--------------------------------------------------------
July 29th (started mini cut)
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn
Intra w/o : 10g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, Nonfat milk, shake/smoothie. 10g’s Karbolyn, , HMB’s, V-E, V-C

Chest : ( Bad M.S. day yesterday, so took my time today)
Bb 45 deg. Bb Decline Presses
• 185 x 10
• 205 x 10
• 225 x 12
• 225 x 12
• 225 x 15

Fellow mini-cutter checking in Harder to do a mini cut then a contest prep in my opinion because all I can think about is how I'd rather be eating in a surplus and continue to make gains.

[RichKnapp]

Fellow mini-cutter checking in Harder to do a mini cut then a contest prep in my opinion because all I can think about is how I'd rather be eating in a surplus and continue to make gains.

So True.






--------------------------------------------------------------------------
July 31st :
Bicep and Triceps
Pre w/o: Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 15g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: 6oz. chicken breast smothered in salsa, blueberry-banana pancakes.
w/o:
Cable Curl
• 55 x 10
• 75 x 10
• 95 x 10
• 95 x 10
• 95 x 8
Reverse Tri Press Downs, slow and elbows locked and never passing my core in front or back
• 55 x 15
• 65 x 15
• 65 x 15
• 65 x 15 (Tri’s pumped hard as a rock)
Db Alternating Hammer Grip saturation curls
• 40’s x 10
• 40’s x 10
• 40’s x 10
--------------------------------------------------------------

[RichKnapp]

--------------------------------------------------------
Aug 5th
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn
Intra w/o : 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, pineapple shake/smoothie. 10g’s Karbolyn, , HMB’s, V-E, V-C

Chest : ( Peanuts hovering so going to take it slow)
DB Flies
• 25’s x 10
• 25’s x 10
• 25’s x 10
Db Presses (self load)
• 70’s x 15
• 80’s x 15
• 90’s x 15
• 100’s x 10
• 100’s x 10

[RichKnapp]

-----------------------------------------------------------------------------------
Last week tornados ripped through our town putting myself and thousands of others out of power.
This week things are a little back to normal. At least we have power.
-----------------------------------------------------------------------------------
Aug 12th

W/O: Delts
Morning was saturation sets with Db side Raises and Band reverse flies.
Afternoon workout.
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3
Intra w/o: 20g’s Karbolyn, BCAA’s, 100% Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last sets LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese shake. HMB’s, V-E, homemade pizza.
w/o:
Bb military Press
• Bar (45) x warm up
• 135 x 3, something didn’t feel right in my neck and left delt. I’ll try the 135 again.
• 135 x 5
• 205 x 2
• 205 x 2 , Neck feels like I have a stinger.
• 205 x Lost it. Thank god for a full cage.
Peanut shut me down.

[RichKnapp]

--------------------------------------------------------
Aug 13th
and 14th
(Mornings, 5am)
----------------
Chest : ( 13th)
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn
Intra w/o : 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, pineapple shake/smoothie. 20g’s Karbolyn, , HMB’s, V-E, V-C
Bb 45deg. Decline Presses
• 10 sets. Made it up to 255lbs. before neck became a issue.
----------------------------------------------------------------------------------------------
Arm’s : (14th)
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 10g Karbolyn
Intra w/o : 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, non-fat cottage cheese, pineapple shake/smoothie. 10g’s Karbolyn, , HMB’s, V-E, V-C
Db Curls for warm up
• 3 sets.
Cable Curls
• 4 sets (high of 100 x 10)
Single Arm Tri Press downs
• 3 sets, warm up
Tri Press Downs
• 4 sets (high of 100 x 5)
Rope Hammer Curls
• 4 sets (high of 100 x 10)
Jumbo sets, Tri Tress Downs (Underhand-Ropes-Overhand) grip
• 3 sets for saturation
Neck is feeling better but not 100% yet. Keeping to 1 workout a day until it’s better and I feel 100% normal again.

[RichKnapp]

If you are trying to friend me or anything threw "Body Space" Forget it. I have no idea on how to get into my body space. BB.com is so, so upsetting me to the point I may leave it. It's becoming the most messed up bb forum on the web.

Good store, but forum and body space is becoming a joke to navigate.

[RichKnapp]

--------------------------------------------------------------------------------------
Aug 15th
Back: Morning
Pre w/o: Kre-Alkalyn Hardcore, 15g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab, BCAA’s
Intra w/o: 30g’s Karbolyn, 5g pure baking coca, LBA, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, pineapple, spinach shake. HMB’s, V-E, V-C.
w/o:
Wide grip Pull ups
• 1 set for warm up.
Close Grip (chin up style) Lat Pull downs
• 5 speed sets between R. D. and I
Pro Grip Lat Pull Downs
• 3 sets
Seated T-Bar Rows
• 4 sets
Close Grip Rows
• 3 sets

[RichKnapp]

--------------------------------------------------------------------------
Aug 19th :
Morning Chest:
Pre w/o: Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Decline 45deg. Bb Presses
• 3 sets
Bb Presses
• 3 sets
Bb 45deg. Incline Presses
• 3 sets
***Neck gave me problems with anything over 185 lbs. So did a saturation day.
-----------------------------------------------------
Aug 20th :
Morning Arms:
Pre w/o: Kre-Alkalyn Hardcore, 20g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Speed sets with Richard D.
--Triceps press downs:
Reverse grip
• 3 sets
Overhand Grip
• 3 sets
--Cable Curls
Underhand Grip
• 3 sets
Reverse Grip
• 3 sets

Saturation sets
Rope Tri Press Downs
• 1 set
Underhand Cable Curls
• 1 set
Neck is tender but workable.
-----------------------------------------------

[RichKnapp]

Having some neck issues so I'm taking a few extra days off and let it heal and see what's going on with it. When it comes to my neck I don't play around.

[RichKnapp]

--------------------------------------------------------
Aug 26th
(Mornings, 5am) Neck not 100% but tried a saturation/test workout to see how it took it.
Wasn’t too bad, at the end it became a issue but deal able. Rich DePas had to help me up from laying down here and there.
Chest :
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 30g Karbolyn
Intra w/o : 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, 2% Milk, 30g’s Karbolyn, , HMB’s, V-E, V-C
Bb 45deg. Incline Presses
• 1 warm up set.
• 3 sets at 135 lbs. x 10-15 rep range.
Bb Flat Presses
• 3 sets at 135 x 15-25 rep range.
45deg. Decline Bb Presses
• 3 sets at 135 x 10-15 rep range.

Tomorrow arms

[RichKnapp]

--------------------------------------------------------------------------
Aug 27th :
Morning Arm’s:
Pre w/o: Kre-Alkalyn Hardcore,20g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Cable Curls
• 4 sets
Triceps Press Downs, overhand
• 3 sets
Rope/Cable Bicep Curls
• 3 sets
Rope Tri Press Downs
• 2 sat sets
Underhand Cable Curls
• 2 sat sets
-----------------------------------------------------
Aug 28th :
Morning Back:
Pre w/o: Kre-Alkalyn Hardcore, 30g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Pro Grip Lat Pull Downs
• 3 sets
Close Grip (“V” handle) Lat Pull Downs
• 3 sets
Lat Pull Downs, Close grip chin up style
• 3 sets
Wide grip Pull ups
• 3 sets
Neck felt ok. Things are looking good.
-----------------------------------------------

[RichKnapp]

--------------------------------------------------------
Sep 3rd
(Mornings, 5am) Neck not 100% but slowly getting better.
Wasn’t too bad, at the end it became a small issue but deal able.
Chest :
Pre w/o : **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab, i-Rush, GlutaZorb, HMB’s, 40g Karbolyn
Intra w/o : 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s. LBA, Cell Rush, LG-5 just before last set.
Immediate Post w/o : AAEFX’s NF Pro whey, 2% Milk , HMB’s, V-E, V-C
Bb Flat Presses
• 135 x warm up
• 185 x 10
• 205 x 10
• 210 x 10
• 210 x 10
• 185 x 10
• 185 x 10
• 135 x 25

Tomorrow arms

[RichKnapp]

--------------------------------------------------------------------------
Sep 4th :
Morning Arm’s:
Pre w/o: Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Triceps Press Downs, O-R-U hand grip giant sets
• 3 sets (same as 9 sets)
Db Curls
• 3 sets
Tri Press Downs
• 1 set
Cable Curls
• 3 sets
Tri Press Downs
• 1 set
Cable Curls
• 2 sat sets

-----------------------------------------------------
Sep 5th :
Morning Back:
Pre w/o: Kre-Alkalyn Hardcore, 40g’s Karbolyn, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
Intra w/o: 30g’s Karbolyn, BCAA’s, 5g pure baking coca, before last set LBA, Cell Rush and LG-5
Immediate Post w/o: Breakfast
w/o:
Lat Pull Downs, Close grip chin up style
• 3 sets
Pro Grip Lat Pull Downs
• 3 sets
Close Grip Rows
• 3 sets

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

[Ccm644]

Hope your well and training is going well for you

Shame about the neck the other weeks lets hope it's sorted now

Keep pushing