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-   -   Natural Pro Bodybuilder Rich Knapp's training log. (http://www.muscleandbrawn.com/forum/showthread.php?t=13722)

Rich Knapp 05-16-2013 10:12 AM

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.

bruteforce 05-16-2013 10:13 AM

Lack of nosebleeds is good. Looking forward to seeing where you go from here. Good luck and godspeed.

Rich Knapp 05-20-2013 06:45 AM

Quote:

Originally Posted by bruteforce (Post 364092)
Lack of nosebleeds is good. Looking forward to seeing where you go from here. Good luck and godspeed.

:biglifter:

Rich Knapp 05-20-2013 06:46 AM

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

Rich Knapp 05-20-2013 01:29 PM

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

big_swede 05-20-2013 02:16 PM

Solid work Rich!!


Good luck with everything buddy!

Rich Knapp 05-20-2013 05:08 PM

Quote:

Originally Posted by big_swede (Post 365589)
Solid work Rich!!


Good luck with everything buddy!

Thanks you much. ^5

Rich Knapp 05-20-2013 05:08 PM


Rich Knapp 05-22-2013 07:11 AM

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

5kgLifter 05-22-2013 12:28 PM

Nice work Rich!


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