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Old 03-27-2010, 01:55 PM   #1
Rich Knapp
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Default 100% Natural Wheelchair Bodybuilder Rich Knapp's log.

I'll start on here in BBers section seen as I am a competitive BBer.

here is the start. Nothing exiting this close to comp but here we go:

3-27-10, 15 DAYS OUT
B/W= 133.6
Back rep range/cardio day
Macro's for today:
Fat= 40, Carbs= 135, Pro= 190, Leucine= 25000.00+
55 min lifting time, Hand bike for a 108 cal burn post work out.
Listed sets and reps weights are nothing great being this close to comp.

Bb Bench Press
8,6,8,4,4,3

Db Floor Presses
8,2,12,8

Decline Bb Presses
5,3

Life Fit Extended Arm Flies palm down
8,10,15

Ab crunches till felt like I was turning blue (litteraly).


10 out of 10 work out.
--------------------------------------------------------------
Todays SUPPLEMENTS:

Wake Up:
Leucine
AAEFX Lean Fix
V-D3

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

45 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
Leucine
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Old 03-27-2010, 02:10 PM   #2
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great to have you here man, looks good. good luck in your comp
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 03-27-2010, 02:13 PM   #3
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im in. good luck with the comp.

why not post weights? (even if they are low since its so close to the comp)
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Old 03-27-2010, 02:15 PM   #4
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Great Workout. Good Luck at Competition.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Old 03-27-2010, 02:31 PM   #5
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Quote:
Originally Posted by strkout35 View Post
great to have you here man, looks good. good luck in your comp
Thank you.

Quote:
Originally Posted by kman025 View Post
im in. good luck with the comp.

why not post weights? (even if they are low since its so close to the comp)
If you like I can start post them.

Quote:
Originally Posted by jhuse2 View Post
Great Workout. Good Luck at Competition.
Thanks

Hear is some video's from a heavy days in Feb 2010. .(excuse the bad audeo )

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Last edited by Rich Knapp; 03-27-2010 at 02:41 PM.
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Old 03-27-2010, 02:37 PM   #6
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WOW brother congrats on moving forward with your life and doing what you love. Really looking forward to your log and success in the near future. Welcome also, I missed your entrance to the forum. Sorry.
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Old 03-27-2010, 03:32 PM   #7
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I am definitely in for this log, great stuff and best of luck with your competition
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Old 03-27-2010, 06:28 PM   #8
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Sweet log getting started here Knapp!!!

I'm loving your work ethic on that press video, FORCED THAT ISH UP!!!
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Old 03-27-2010, 07:03 PM   #9
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Glad to see you're running a log. Looking forward to seeing your progress.
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Old 03-28-2010, 06:43 PM   #10
Rich Knapp
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3-28-10, 14 days out.

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

B/W= 134.0
Arm & Shoulder day.
Post W/O Hand bike cardio for a 105 Cal burn.
Macro's for today:
Fat= 40g, Carbs= 135g, Pro= 190g, Leucine= 23874.00 mg
Warm ups not listed.

Db Curls
35's x 8,7,5,4,8,8

Db Concentration Curls
35's x 7,7,7
BB Tri Over Head Extentions
65 x 12,8,8

L.F. Machine Single Arm Preacher curls
45 x 5,6, speed rep for 12

L.F. Single Arm Machine Extentions
50 x 6, 6, 6

Dips
B/W x 12, 12, 12

L.F. Machine Delt Side Lateral Raises Took it a little easy didn't want to rehurt my right delt.
40 x 8,8,8

L.F. Machine Revers Flies
55 x 10
70 x 12,12
-------------------------------------
Todays SUPPLEMENTS:

Wake Up:
Leucine
AAEFX Lean Fix
V-D3

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

45 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator
V-D3

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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