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Old 04-23-2013, 12:39 PM   #911
Rich Knapp
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Originally Posted by big_swede View Post
Strong work. And looking GOOD on stage rich!
Thanks Swede.

Quote:
Originally Posted by EliteDreams View Post
Never failing to improve Rich!
Old dogs don't die, we just get better.
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Old 04-23-2013, 12:42 PM   #912
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April 23rd
Arms:

Pre w/o: K-Otic, HMBs, i-Ruch 475, D-3
Intra w/o: 40gs Karbolyn, BCAAs, 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:
Tri Press Downs, jumbo sets, over ropes, under hand grip
45 x 10/10/10
45 x 10/10/10
50 x 10/10/10
40 x 15/15/15
Cable Curls
40 x 15
65 x 15
75 x 10
80 x 10
Rope Hammer Curls
45 x 20
45 x 20
45 x 20
Cell Rush, LBA and LG-5
45 x 20
45 x 20
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Old 04-24-2013, 06:09 AM   #913
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hell of a training day....going for a repeat?
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Old 04-25-2013, 07:39 AM   #914
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hell of a training day....going for a repeat?
I'll always be a drug free bodybuilder, back and support drug free wheelchair bodybuilding, but I'm not sure what my future will bring.
M.S. is 100% unpredictable.

I could retire now and have a career (able body and wheelchair combined) :
  • 16 shows
  • top 3 in class 15 times
  • 1st in class 8 of the 15
This equals out to I enter a show, 50% chance I will pull 1st place in class. Very few bodybuilders in any fed pro or amateur can claim that.
I have had a very productive career so if I retire I have nothing to feel bad about.
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Old 04-25-2013, 07:41 AM   #915
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April 24th
Back:

Pre w/o: K-Otic, HMBs, i-Ruch 475, D-3
Intra w/o: 40gs Karbolyn, BCAAs, 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:

Wide Grip Pull ups (slow)
X 10
X 10

Single Arm Cable High Rows (L/R arm)
60 x 10/10
60 x 10/10

Rope Pull Overs
60 x 10
o 60 x 10 = S.S. with Ab and Oblique crunches X 30

Single Arm Low Cable Rows (R/L)
60 x 10/10
60 x 10/10

Cell Rush, LBA and LG-5

Chin Ups, slow, last rep static hold
x 10
x 10
x 10
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Old 04-25-2013, 05:13 PM   #916
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April 25th
Delts:

Pre w/o: K-Otic, HMBs, i-Ruch 475, D-3
Intra w/o: 40gs Karbolyn, BCAAs, 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
Bar warm up and pins/bench alignment
95 x 10
135 x 5, I can tell I havent done these in a while.
135 x 5
135 x 6
135 x 8, getting better.
135 x 9
AAEFXs LBA, Cell Rush, LG-5
115 x 13
115 x 12

NOTE: I forgot my Joint ReHab
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Old 04-25-2013, 05:49 PM   #917
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Nice work, Rich!
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Old 04-27-2013, 06:51 PM   #918
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Nice work, Rich!
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Old 04-27-2013, 06:51 PM   #919
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April 26th
Abs:

Pre w/o: K-Otic, HMBs, i-Ruch 475, D-3
Intra w/o: 40gs Karbolyn, BCAAs, 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:

Incline bench Ab Crunches S.S. with twisted Ab Crunches
5 sets (same as 10 sets)
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Old 04-29-2013, 03:06 PM   #920
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April 29th
Chest:

Pre w/o: K-Otic, HMBs, i-Ruch 475, D-3, Joint Rehab
Intra w/o: 40gs Karbolyn, BCAAs, 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 Bench Press (raw)
140 x warm up
205 x 3
225 x 1 (wow my flat press suffered not doing them for so long.)
225 x 2
225 x 2
225 x 2
205 x 5
205 x 6
Cell Rush, LBAs and LG-5
155 x 12
155 x 10

I shouldnt be so hard on myself. I just came off a 6 month cut and havent done flats consistently in a long time. A 225 x 10 is same as a 300 single. BUT I will get that. NO excuses just consistency to get there. My 300 PR was on 22.5 Decline (Same as a able body flat with arch, for me.) My flats are FLAT. lol
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