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-   -   WNBF Pro Rich Knapp. Pro Bodybuilding Log. (http://www.muscleandbrawn.com/forums/showthread.php?t=6256)

Rich Knapp 05-16-2011 09:54 AM

WNBF Pro Rich Knapp. Pro Bodybuilding Log.
 
http://i382.photobucket.com/albums/o...ep/WNBFpro.gif
http://i382.photobucket.com/albums/o...s/PIC_0052.jpg
http://a8.sphotos.ak.fbcdn.net/hphot..._5522631_n.jpg
http://a5.sphotos.ak.fbcdn.net/hphot..._4881427_n.jpg
http://a6.sphotos.ak.fbcdn.net/hphot..._5555952_n.jpg


Lets get started.

Abaddon 05-16-2011 09:59 AM

sub'd Rich. Wicked shit.

Rich Knapp 05-16-2011 10:08 AM

Quote:

Originally Posted by Abaddon (Post 137729)
sub'd Rich. Wicked shit.

Thank Ab.

Rich Knapp 05-16-2011 10:20 AM

To start with I am doing Sarcoplasmic Hypertrophy, continues tension, rest pause workout in the morning and Myofibrillar Hypertrophy workouts at night.

I'm a Wheelchair Bodybuilder so some things very from a Able body like my macro's nutrition (grams of: Pro, Carbs, Fat per day). This is due to legs burn 2-3 times the calories to function than arms.

I do the macro counting vrs the calories so I know exactly how much and were my nutrients are coming from.

I supplement a lot to make up for low calorie/food in take due to being in a wheelchair vrs what my body needs and burns. Here is a list of my bulking supplementation:

Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge
AAEFX CZM
BCAA’s
AAEFX Nytric Pro

Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX HBM
AAEFX V&M

30 min pre “A” work out:
AAEFX K-Otic
AAEFX Kre-Alkalyn

“A” work out:
Bottle Capps (pure Dextrose)
BCAA's

Post “A” work out:
AAEFX HBM
AAEFX NF-Pro
Garlic – 1000 IU’s
AAEFX Kre-Alkalyn

30 min’s pre meal:
AAEFX Nytric Pro
Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M

Pre work out “B”
AAEFX K-Otic
During Workout
BCAA's
Bottle Caps (Pure Dextrose)

At later meal or post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM
Liquid Potassium

Supper:
AAEFX V-3
AAEFX V&M
Later at night:
AAEFX Carnitine
Liquid Potassium

Bed time:
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma Blocker

BendtheBar 05-16-2011 10:28 AM

Subbed! Onward and upward!

LtL 05-16-2011 10:32 AM

Kill it Rich!

LtL

Rich Knapp 05-16-2011 10:32 AM

Quote:

Originally Posted by BendtheBar (Post 137747)
Subbed! Onward and upward!

Yep no more playing around. Time to take things serous. Down to business.
Being vage and general don't help anyone.

Rich Knapp 05-16-2011 05:06 PM

May 16th

Back Workout 30 sets for the day

A Back = 12 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 3-2-2-0 tempo.

Lat pull downs to full contraction. Alternating between behind the neck and in front.
1. 100 x 25
2. 100 x 30
3. 100 x 40
4. 100 x 40

Lat pull downs - full range.
1. 100 x 15
2. 100 x 16
3. 100 x 15
4. 100 x 25

Lat pull downs - Close chin up grip, full range.
1. 100 x 15
2. 100 x 20
3. 100 x 15
4. 100 x 12


B Back Workout 18 sets, Myofibrillar Hypertrophy ending in saturation. 1-0-1-0 tempo

H.S. ISO Seated chest supported Rows, single arm rows.
1. 192 x 10
2. 192 x 10
3. 242 x 8
4. 262 x 5 - the 5's the first few were clean, rest were M.E.
5. 262 x 5
6. 262 x 5
7. 262 x 5
8. 112 x 15, both arms
9. 112 x 15, both arms

H.S. ISO High Row single arm
1. 137 x 8
2. 182 x 8 -the 4 & 8's the first few were clean, rest were M.E.
3. 182 x 8
4. 182 x 8
5. 182 x 8
6. 227 x 4
7. 92 x 15, both arms
8. 92 x 15, both arms
Liquid Sups.
1. 47 x sat set
2. 47 x sat set

"B" was great. Sound funny to you but I totaly lost my legs and started to loose my vision. GREAT W/O.

bamazav 05-16-2011 05:10 PM

I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.

Rich Knapp 05-16-2011 05:32 PM

Quote:

Originally Posted by bamazav (Post 137975)
I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.

One B-Cap = 1g pure dextrose. ;)


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