WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 30th
Delts

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA’s, 30g’s AAEFX Karbolyn
Post w/o’s: AAEFX’s NF Pro, soy nut, Pepitas Nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb

W/O

Bb Overhead Press

1. 45 (bar) x warm up
2. 115 x 10
3. 135 x 10
4. 185 x 5
5. 155 x 12
6. 135 x 12

Side Cable Delt raises, single arm, L/R no break L/R then a break.
1. 15 x 12/12, 12/12
2. 15 x 12/12, 12/12
Same as 4 sets.

Incline Bench Db Reverse Flies.
1. 30’s x 10
2. 20’s x 12
3. 20’s x 12

Side Db side raises
1. 20’s x 10
 LBA Pro, LG -5, Cell Rush
2. 20’s x 10
3. 20’s x 12

Same as 16 sets

W/O #2 = gym play time

H.S. ISO Shoulder Press (total weight)
1. 200 x 10
2. 290 x 1
3. 290 x 1
4. 200 x 15

Extended Arm Reverse Flies
1. 130 x 10
2. 205 x 8
3. 295 x F
4. 160 x 12

Daily total of 24 sets

[Rich Knapp]

[BendtheBar]

Love that image Rich!

[Rich Knapp]

Originally Posted by BendtheBar

Love that image Rich!

Thanks Steve. Tammy got a good shot.
I only got 3 double arms reps on it but next set got 10 single arms with the same plates per side.

[Rich Knapp]

Jan 31st
Back

Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: 30g’s Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, banana, no-fat milk, AAEFX’s HBM.

w/o A: saturation work at home, (were relevant, weight at 75% rap range work), 15 sec brakes

Pro Grip Lat Pull downs
• 4 sets x 15
Stiff Arm Pull Downs
• 4 sets x 15
RK Style Bench Wide Grip Pull Ups, B/W (164.4 ) x
• 4 sets x 15

w/o B: Power at gym

H.S. ISO Seated Rows- total weight, single arm sets noted, rest are double arms.
• 294 x 10
• 474 x 5
• 564 x 3
• 282 x This one single arm- R10/L10
• 294 x 10

H.S. ISO High Row- total weight, single arms noted, rest are double arms.
• 184 x 10
• 364 x 10
• 272 x This one single arms, R3/L3
• 364 x 10
• 184 x 17

Daily total of 22 sets, 5 mins hand bike cardio hard to stop due to pee brake got back and someone was on the hand bike.

[BendtheBar]

Originally Posted by Rich Knapp

Thanks Steve. Tammy got a good shot.
I only got 3 double arms reps on it but next set got 10 single arms with the same plates per side.

It always felt easier to do one arms on machines like that.

Nicely done!

[Rich Knapp]

Originally Posted by BendtheBar

It always felt easier to do one arms on machines like that.

Nicely done!

Thanks Steve. It was fun.

For me I used to take some weight with my legs, but now that I can't the chest support crushes the wind out of me on the 2 arms. The single arms I can hold the handle on the chest support and press to take up some weight off my chest.

[Rich Knapp]

Feb 2nd

Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/o’s: AAEFX Karbolyn 30g’s and BCAA’s
Post w/o: AAEFX protein, spinach, low fat Chocolate milk, soy nuts and Pepitas nut shake.

w/o A: Power-Rep range at home with Jer

Db Low Incline Presses
1. 75’s x 10
2. 95’s x 10
3. 105’s x 5 - Weight PR
4. 115’s x 2, 3 but didn’t count the 1st one because helped out of the hole. NEW weight PR
5. 75’s x 13

Decline Bb Presses
1. 135 x 10
2. 185 x 10
3. 185 + chains x 5
4. 135 + chains x 15
5. 135+ chains x 10, lost balance had to rack

W/O B: Saturation at the gym

H.S. Seated Straight Press
• 3 sets

Db Flat Presses
• 3 sets

Daily total 16 sets

[Rich Knapp]

Feb 4th Body weight 168.4

Arms

Pre w/o’s: AAEFX’s HBM’s, Test Charge and K-Otic,
Intra w/o’s: 30g AAEFX Karbolyn and some BCAA’s
Post W/O’s: Low fat chocolate milk, AAEFX Whey Protein, pineapple, soy nuts shake. AAEFX’s Glutazorb, HBM

w/o: at the gym with Jer

Seated Tri Press down Machine
• 330 x 12 (stack)
• 330 x 20 speed reps
• 330 x 15 slow
• 120 x sat sets

EZ Bar Preacher Curls
• 55 x 12
• 75 x 10
• 80 x 8
• 80 x 7
• 55 x sat set

V Handle Tri Press Downs S.S. with underhand grip
• 50 x 10/10 (weight at gym way lighter than my home cable machine)
• 100 x 10/10
• 100 x 10/10
• 150 x 8/5

Db Seated Curls
• 40’s x 10
• 50’s x 10
• 60’s x 5

Alternating Seated Db Hammer Curls
• 70’s x 2
• 35’s x sat set

Machine Tri Press Down
• 80 x 10
• 125 x 10
 Cell Rush, LBS Pro, GL-5
• 155 x 8
• 210 (Stack) x ½ (playing)
• 210 x ½

[Rich Knapp]

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