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  1. #1
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Smile Rich Knapp, fighting the odds.

    Well as many people know, I did the first ever WNBF Pro Wheelchair show and took 1st place.





    Onward and upward to prepping for my next show and a better package. As a truly competitive bodybuilder knows, we are always prepping for one thing or another.

    I'm not 100% sure were or when I'll be rolling the stage again but there's no backing down. Pushing it as if I have a show this fall.

    I was 47 years old at this show and look forward to hitting the stage again before I turn 50. We will see how far my M.S. will let me go before it gets to the point I can't compete. The dieting has been taking it's toll on me these last few shows. I refuse to give in though.

    Onward to my Chest workout. Hope you all a great day.

    --------------------------------------------------------
    May 13th
    Chest:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab, 5gs pure baking coca
    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C,
    2 rice cakes.
    w/o:

    Bb Bench Press
    135 x 10
    205 x 5
    225 x 5
    245 x 1
    255 x 1

    Incline Bb Bench Press
    205 x 5
    225 x 5
    245 x 3
    255 x 1
    Cell Rush, LBAs and LG-5
    205 x 7
    135 x 15 speed reps.
    Follow along at
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  2. #2
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    ------------------------------------------------------------
    May 14th
    Arms:

    Pre w/o: K-Otic, HMBs, i-Ruch 475
    Intra w/o: 40gs Karbolyn, BCAAs
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C, 2 Pop tarts (1 foil pack), LBA, Cell Rush, LG-5

    w/o:
    Tri Press Downs
    60 x 20
    80 x 20
    90 x 20
    110 x 20 (elbow say its enough time for curls)
    Cable Curls
    110 x 5
    90 x 10
    70 x 15
    70 x 15 ( got a bad nose bleed had to quit. )
    Cell Rush, LBA and LG-5

    Was disappointed I had to stop but crap happens.
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  3. #3
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
    Join Date: Nov 2009
    Location: Appleton, Wisconsin, United States
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    ----------------------------------------------------------
    May 15th
    Back:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb
    Intra w/o: 40gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C,
    4 rice cakes.

    w/o: Today was about feeling and making every rep hurt. Last rep a real 5 sec static hold and squeeze.

    Cable High Rows, 4-2-4-1 tempo
    80 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10

    Cell Rush, LBA and LG-5

    Wide Grip Pull Ups, for saturation.
    x 10
    x 10
    x 10

    No nose bleed today. So thats a good thing.
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  4. #4
    Chicken Legs Brah lukamura's Avatar
    Join Date: Dec 2012
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    lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500) lukamura is a jewel in the rough. (+500)
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    Hella insipiring persona you are, damn. No excuses at all.
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  5. #5
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Originally Posted by lukamura View Post
    Hella insipiring persona you are, damn. No excuses at all.
    ^5 Thank you much.
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  6. #6
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    May 19th

    off weights.
    Day with my folks.
    ----------------------------------------------------------
    May 18th

    AAEFX CZ seminar day.
    Seminar went great. Did some press challenges. I personally just missed a 295 Flat Bb Press.
    --------------------------------------------------------------------------
    May 17th
    Upper Body Saturation (low weights higher reps)

    Pre w/o: K-Otic, HMBs, i-Ruch 475
    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, pineapple and almond shake. HMBs, V-E, 2 rice cakes.

    w/o:
    High cable Rows
    100 x 15
    100 x 15
    100 x 15

    Bb Bench Press, Close grip
    135 x 15
    135 x 15
    135 x 15

    Cable Curls
    60 x 20
    60 x 20
    AAEFXs Cell Rush, LBA and LG-5
    60 x 20

    Tris got great blood flow from the Close Grips.
    -------------------------------------------------
    May 16th
    Abs:

    Pre w/o: K-Otic, HMBs, i-Ruch 475
    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

    w/o:
    Weighted High Cable (ropes) Ab Crunches S.S. with twisted Ab Crunches
    8 sets (same as 10 sets)

    AAEFXs: LBA, Cell Rush and LG-5.
    2 more sets
    -----------------------------------------------------------------------------
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  7. #7
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    ----------------------------------------------------------
    May 20th
    Back:
    Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 40gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, Low fat milk, spinach, banana shake. HMBs, V-E, V-C, 1 foil pack of pop tarts.
    w/o:
    Pro Grip Lat Pull Downs to front
    100 x 10
    170 x 10
    190 x 10
    210 x 10 (had to fight super hard to keep form lost it on 8, 9 and 10)
    High Cable Rows
    210 x 8
    210 x 10 ofts, got dizzy on this one, ya babyyy i-Rush and Karbolyn pump.
    210 x 8, oups , crapped my pants. Who has the guts to even admit that or post it?
    Changed and cleaned up then.
    Cell Rush, LBA and LG-5
    Wide Grip Pull Ups, for saturation.
    x 10
    x 10
    x 10
    Follow along at
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  8. #8
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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  9. #9
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    ------------------------------------------------------------
    May 21st
    Arms: Saturation work

    Pre w/o: K-Otic, HMBs, i-Ruch 475, joint ReHab
    Intra w/o: 40gs Karbolyn, BCAAs, 5g pure baking coca
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMBs, V-E, V-C, LBA, Cell Rush, LG-5

    w/o:
    Rope Cable Hammer Curls
    60 x 30
    60 x 30
    60 x 30
    60 x 20
    60 x 20
    60 x 20
    60 x 20

    Cable Tri Press Downs Over Hand grip, slow
    60 x 30
    60 x 30
    60 x 30
    60 x 30
    Cell Rush, LBA and LG-5
    60 x 30
    60 x 30
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  10. #10
    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    Fighting the fight

    Rich,
    You keep fighting the fight man n keep inspiring the masses! You have done great things n appreciate the work ethic you bring that others could only hope to attain!
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  11. #11
    Registered User jaredmus's Avatar
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    killin it in here man
    Trying to improve day in and day out.

    MY youtube-://www.youtube.com/user/JaredBodyB/videos

    My instagram-- JaredBB22
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  12. #12
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Originally Posted by Cytrainer913 View Post
    Rich,
    You keep fighting the fight man n keep inspiring the masses! You have done great things n appreciate the work ethic you bring that others could only hope to attain!
    Originally Posted by jaredmus View Post
    killin it in here man
    Thanks much. Yeppers going to keep lifting and challenging myself.
    Follow along at
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  13. #13
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    --------------------------------------------------------
    May 22nd
    Chest:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab, 5gs pure baking coca
    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMBs, V-E, V-C,
    2 rice cakes.

    w/o:
    Bb Bench Press, 2-3-2-1 tempo
    135 x 10, 2-3-2-1 tempo
    155 x 10, 5-3-1-1 tempo
    155 x 10, normal tempo here down
    205 x 1
    225 x 1
    245 x 1
    255 x 1
    265 x CNS fail
    Cell Rush, LBAs and LG-5
    225 x 3
    225 x 3
    135 x 15 speed reps.

    Personal side, I'm now working with the DFAC bodybuilding fed. To help promote and grow there wheelchair class.
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  14. #14
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    --------------------------------------------------------

    I took the Holiday weekend off leading into a new training rotation.

    May 28th

    Chest and Tris:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab, 5gs pure baking coca

    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5

    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMBs, V-E, V-C,

    2 rice cakes.

    w/o:

    Db Flat Bench Press (self load)

    70s x 10
    80s x 10
    90s x 10
    100s x 10
    110s x 3
    115s x 3 ( my body weight per arm )

    Tri Press downs
    60 x 15
    60 x 15
    60 x 15
    Cell Rush, LBAs and LG-5
    60 x 15
    60 x 15
    Follow along at
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  15. #15
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    May 29th
    Abs and Delts:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, Glutazorb
    Intra w/o: 40gs Karbolyn, BCAAs, LBA, Cell Rush, LG-5, 5g pure baking coca
    Immediate Post w/o: AAEFXs IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, V-C, Glutazorb, 2 tarts.

    w/o:
    Incline Bench Ab Crunches S.S. with twisted Ab Crunches
    8 sets (same as 16 sets)

    Single arm Cable Side Laterals/raises S.S. with 2 arm Front raises (R/L/F)
    20 x 10/10/10
    20 x 10/10/10
    20 x 10/10/10

    AAEFXs: LBA, Cell Rush and LG-5.

    2 more sets
    Same as 24 single sets for the day. Plan was to do Bb Military Presses but with all the weather changes my back wasnt up to it.
    -----------------------------------------------------------------------------
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  16. #16
    Demon Fitness - Owner demonwareltd's Avatar
    Join Date: Nov 2006
    Location: Ephrata, Pennsylvania, United States
    Posts: 12,085
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    A fellow AAEFX user and an amazing inspiration to boot! Will be following along Rich!
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  17. #17
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Originally Posted by demonwareltd View Post
    A fellow AAEFX user and an amazing inspiration to boot! Will be following along Rich!
    ^5

    Here's a link to a list of my present sups and timing of them.

    http://richknapp.wordpress.com/2013/...ming-12102010/
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  18. #18
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    June 2nd
    10 mins arm cardio. Did nonstop, fast, arm run/sprint style.
    -------------------------------------------------------------
    May 31st June 1st off
    ----------------------------------------------------------
    May 30th
    Back and Biceps:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.

    w/o: 5-2-4-1 tempo, rep range work

    High Cable Rows
    130 x 10
    130 x 10
    130 x 10

    Pro Grip Lat Pull Downs to front
    130 x 10
    130 x 10
    130 x 10

    Db Alternating Curls SS with Hammer Grip
    30s x 10/10
    30s x 10/10
    30s x 10/10

    Cell Rush, LBA and LG-5

    for saturation.
    30s x 10/10
    30s x 10/10
    Follow along at
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  19. #19
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    June 3rd
    Chest and Tris:

    Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab
    Intra w/o: Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
    2 rice cakes.

    w/o:
    Db Flat Bench Press (self load)
    75s x 5
    95s x 5
    115s x Failed self-load today

    Bb Presses
    135 x 5
    205 x 5
    255 x 2
    275 x 1
    280 x Failed (legs started to spaz from nerve stress, left ham and right calf) Peanut is edgy.
    255 x 1
    205 x 5

    Tri Press downs
    65 x 15
    65 x 15
    65 x 15
    Cell Rush, LBAs and LG-5
    65 x 15
    65 x 15
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  20. #20
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Location: Appleton, Wisconsin, United States
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    June 5th

    Back:

    Pre w/o: K-Otic, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3

    Intra w/o: 20gs Karbolyn, BCAAs, Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5

    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

    w/o:

    High Pulley Stiff Arm Pull Downs, squeezing the Lats hard.

    45 x 10
    45 x 10
    50 x 10
    60 x 10
    60 x 10
    60 x 10
    45 x 15
    45 x 15
    ----------------------------------------------------------------

    June 4th

    Delts:

    Pre w/o: K-Otic, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3

    Intra w/o: 20gs Karbolyn, BCAAs, (before last 2 sets LBA, Cell Rush, LG-5)

    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.

    w/o:

    Db Overhead/Military Presses
    Deep, Slow, not my normal 90* reps, shoulders sounded like firecrackers or Rice Crispy cereal even with the Joint ReHab.

    30s x 20 for 8 sets.

    Very busy day but I got a workout in. A light w/o is better than NO w/o. The next week will be very busy on the personal life side but Ill get some kind of workout in each day.
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  21. #21
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    ------------------------------------------------------------
    June 6th
    Arms: Saturation work
    Pre w/o: K-Otic,10gs Karbolyn, HMBs, i-Ruch 475, joint ReHab
    Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca
    Immediate Post w/o: AAEFXs NF Pro whey, non-fat cottage cheese, spinach shake. HMBs, V-E, V-C, LBA, Cell Rush, LG-5, 2 rice cakes.
    w/o:
    Cable Curls Downs, 5-3-5-1 tempo
    45 x 10
    45 x 10
    45 x 10
    45 x 10
    45 x 10
    45 x 10
    45 x 20 (normal tempo for saturation)
    45 x 20
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  22. #22
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    June 7th
    10 mins arm run cardio day.
    -----------------------------------------------------
    June 8th
    Off everything day.
    ----------------------------------------------------
    June 9th
    Pre w/o: K-Otic, HMBs, i-Ruch 475, Joint Rehab
    Intra w/o: Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs NF Pro whey, non-fat cottage cheese shake. HMBs, V-E, V-C
    2 rice cakes.
    W/O:
    Db Alternating curl S.S. with Bb Flat Bench Presses
    30s x 10/205 x 10
    30s x 10/205 x 10
    30s x 10/205 x 10
    Tri Press Downs S.S. with Wide Grip Pull Ups
    45 x 15/ x 10
    45 x 15/ x 10
    45 x 15/ x 10
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  23. #23
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    --------------------------------------------------------
    June 10th
    Chest and Tris:
    w/o: Morning (A) Pre: Kre-Alkalyn Pro
    Tri Press downs Super sets. Overhand /Ropes/Underhand
    45 x 10/10/10
    45 x 10/10/10
    45 x 15/15/15
    Same as 9 single sets PostW/O A - 2 tuna fish sandwiches made with double protein bread.

    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, i-Ruch 475, Joint Rehab
    Intra w/o B: 20gs Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
    2 rice cakes.
    Db Flis (deep, feeling the pull/stretch)
    30s x 10
    30s x 15
    30s x 15
    30s x 15 (ouch, hurt so good)
    30s x 15
    Outer Pecs sore but here we go.
    Bb Presses
    205 x 5
    205 x 10
    205 x 10

    What the "H" just happened. (In a good way) Only first day so that's all I'm saying.
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    ------------------------------------------------------------
    June 11th
    W/O A (8:30am): Abs:
    Pre w/o: K-Alkalyn Pro
    Intra w/o: WATER
    Immediate Post w/o: GlutaZorb, 40+gs in protein - Lunch (9am)
    w/o:
    Incline bench Crunches S.S. with Twisted Crunches
    6 sets (didnt count the reps)

    W/O B (12:00 noon) Delts
    Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
    Intra w/o: 20gs Karbolyn, BCAAs, Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.
    w/o:
    Bb Military Presses, Slow and Deep, Took it slow seen I havent done them in a while. Balance is a issue here.
    45 x 10
    45 x 15
    65 x 15
    95 x 10
    115 x 10
    135 x 10
    135 x 7
    135 x 5
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  25. #25
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    June 14th
    10 min hand/arm sprint cardio.
    --------------------------------------------------------------
    June 13th
    Back:
    Pre w/o: Kre-Alkalyn Hardcore, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.
    w/o:
    High Cable Rows
    100 x 10
    170 x 10
    220 x 10
    220 + chains x 10
    Pro Grip Lat Pull Downs to front
    170 x 10
    170 x 10
    170 x 10
    Cell Rush, LBA and LG-5
    for saturation.
    100 x 20
    100 x 20
    ------------------------------------------------------------
    June 12th
    A (8:30am) Arms:
    Pre w/o: Kre-Alkalyn, GutaZorb
    Intra w/o: WATER
    Immediate Post w/o: Lunch
    w/o:
    Cable Curls Downs S.S. with DB Alternation Curls
    45 x 20/30s x 10
    45 x 20/30s x 10
    45 x 20/30s x 10
    45 x 20/30s x 10
    Same as 8 single sets.
    ----
    W/O B: 12:00 noon
    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, i-Ruch 475, Joint Rehab
    Intra w/o B: 20gs Karbolyn, 5gs pure baking coca, BCAAs, LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
    2 rice cakes.
    W/O:
    1 set of Warm up Pull Ups
    Chin Up grip Pull Downs
    3 sets
    Unexpected day. Will hit back more tomorrow.
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  26. #26
    Inner Builder Ccm644's Avatar
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    Sorry im late this log, followed your last one, great job and congrates
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


    My Blog - www.innerbuilder.weebly.com

    Fat is temporary, strength and muscle is not
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  27. #27
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Originally Posted by Ccm644 View Post
    Sorry im late this log, followed your last one, great job and congrates
    ^5 Thanks much
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  28. #28
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    June 18th
    Back:
    Pre w/o: Kre-Alkalyn Hardcore, HMBs, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20gs Karbolyn, BCAAs, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFXs NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMBs, V-E, V-C.
    w/o:
    Single arm High Cable Rows (R/L)
    100 x 10/10
    100 x 10/10
    100 x 10/10
    High cable Rows, slowww
    100 x 10
    100 x 10
    100 x 10
    150 x 10
    150 x 10
    Cell Rush, LBA and LG-5
    for saturation.
    100 x 20
    100 x 20

    --------------------------------------------------------
    June 17th
    Chest and Tris:
    w/o: Morning (A) 8:30am Pre: Kre-Alkalyn, i-Rush
    Tri Press downs Jumbo sets. Overhand /Underhand/Overhand
    35 x 10/10/10
    50 x 10/10/10
    50 x 10/10/10
    50 x 10/10/10
    Same as 12 single sets.
    Post W/O A - Lunch. (Fathers Day weekend left overs).
    -------------------------------------------------------------------------------------------
    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMBs, Joint Rehab
    Intra w/o B: 20gs Karbolyn, 5gs pure baking coca. LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFXs NF Pro whey, non-fat cottage cheese, spinach, shake. HMBs, V-E, V-C
    2 rice cakes.
    Db Presses as a warm up. (Doing Tris earlier, the pecs are forced to do more of the work.)
    55s x 15
    75s x 10
    75s x 10
    75s x 15
    Band Flys, with a squeeze.
    x 20
    x 20
    x 20
    x 20
    x 20
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    June 20th
    Ab:
    Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMBs
    Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
    Incline Bench Crunches
    6 sets, didnt count just went until it knocked the wind out of me.
    Liking the Hardcore. Kind of like K-Otic without needing to measure it out. Down side is, no good tasting flavors to drink. Lol But I can live with that.
    ------------------------------------------------------------
    June 19th
    Arms:
    Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMBs
    Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
    w/o:
    Cable Curls
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10
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    ------------------------------------------------------------
    June 21st

    W/O: Delts
    Pre w/o: Kre-Alkalyn Hardcore, 10gs Karbolyn, HMBs, i-Ruch 475, Joint ReHab, D-3
    Intra w/o: 20gs Karbolyn, BCAAs, 100% Pure Dark Baking Coca ( 5gs pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMBs, V-E, 2 rice cakes.
    w/o:
    Bb Military Presses, Power day
    Bar x 20
    135 x 5
    135 x 5
    145 x 5
    155 x 5
    175 x 5
    195 x 3
    210 x 1 failed on rep 2
    215 x 1, New PR
    225 x F
    135 x 10
    135 x 10
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