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Old 05-16-2013, 10:12 AM   #1
Rich Knapp
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Default Natural Pro Bodybuilder Rich Knapp's training log.

Being that I don't know what the future bring for me competition wise. I'll start a new log here.

Many family and other things going threw my mind at this time.

----------------------------------------------------------
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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Old 05-16-2013, 10:13 AM   #2
bruteforce
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Lack of nosebleeds is good. Looking forward to seeing where you go from here. Good luck and godspeed.
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Old 05-20-2013, 06:45 AM   #3
Rich Knapp
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Originally Posted by bruteforce View Post
Lack of nosebleeds is good. Looking forward to seeing where you go from here. Good luck and godspeed.
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Old 05-20-2013, 06:46 AM   #4
Rich Knapp
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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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Old 05-20-2013, 01:29 PM   #5
Rich Knapp
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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
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Old 05-20-2013, 02:16 PM   #6
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Solid work Rich!!


Good luck with everything buddy!
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Old 05-20-2013, 05:08 PM   #7
Rich Knapp
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Originally Posted by big_swede View Post
Solid work Rich!!


Good luck with everything buddy!
Thanks you much. ^5
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Old 05-20-2013, 05:08 PM   #8
Rich Knapp
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Old 05-22-2013, 07:11 AM   #9
Rich Knapp
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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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Old 05-22-2013, 12:28 PM   #10
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Nice work Rich!
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