WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by bruteforce

Great video rich! Love the addition of the chains in there too

Originally Posted by BendtheBar

Beast!

Thanks guys. Ya got a few e-mails about "What are your Bench Pull-ups"

I'll do a double log later. Today is a play day so I'll just combine the post.

[Rich Knapp]

Feb 9th

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: Chest /Back low weight play day

Bench Pull Ups
• B/W x 2 sets
• B/W + chains, 2 sets
• Made a P/U video

Db Low Incline Press
• 4 speed sets



Feb 8th

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:

Pro Grip Lat Pull downs
• 100 x 15
• 170 x 10
• 200 x 10
• 200 x 10

V Handle Pull Downs
• 200 x 8
• 200 x 10
• 170 x 10

AAEFX’s Cell Rush, LBA

RK Style Bench Wide Grip Pull Ups, night B/W (172.4 ) x
• 15
• 20
• 20

[Rich Knapp]

Feb 10th
Pre w/o: K-Otic, HBM, GlutaZorb
Intra w/o: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, soy nuts, banana, V-C shake.
AAEFX’s HBM

W/O: low weight day (still delt re-hab )

Db Pull Overs
• 65 x 10
• 65 x 10
• 65 x 10
• 80 x 10

Db Shrugs, slow and squeeze
• 65 x 20
• 65 x 20
• 65 x 20
 AAEFX’s Cell Rush, LBA
• 65 x 20
• 65 x 20

[Rich Knapp]

Feb 11th
Body weight 169.4

Arms

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

w/o: with Dakota

Db Spider Curls, slow with a squeeze.
• 20’s x 10
• 20’s x 10
• 30’s x 10
• 30’s x 10
• 40’s x 10
• 40’s x 10

Cable Curls S.S. with Rope Curls.
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

V Handle Tri Press Downs S.S. with underhand grip
• 50 x 10/10
• 50 x 15/15
• 50 x 30/30

 Cell Rush, LBS Pro

Over/Ropes/Under Tri sets
• 60 x 15/15/15
• 60 x 25/25/25 These where screamers

[Rich Knapp]

Feb 13th Mon.

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 A: at home with Jer

Bb Shoulder Presses
• 45 (bar) x 12, warm up
• 135 x 10
• 135 x 10
• 135 x 17

Db Overhead Presses
• 55’s x 12
• 65’s x 10
• 75’s x 5
• 60’s x 12
 LBA Pro, LG -5, Cell Rush

Db Side Delt Raises slow
• 20’s x 10
• 20’s x 10
• 20’s x 10


Feb 14th Tue.

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: alone at home

Light Db rows veried grip as warm up.

Chest supported Db Rows, T Bar grip Rows S.S. with Hammer Low Row grip.
• 75’s x 10/10
• 75’s x 10/10
• 75’s x 10/10

same as 6 sets

Eccentric (slow negatives) - V Curl Handle Chin Style Pull Downs S.S. with Reverse Grip Straight Arm Pull Downs
• 60 x 10/10
• 60 x 10/10
• 70 x 10/10
AAEFX’s Cell Rush, LBA
• 70 x 10/10
• 70 x 10/10

same as 10 sets


NOTE: Any days not logged are a off day. When it comes to my logs I only get behind a day of logging here and there, but my logs do have every workout. Crappy one or not they get logged.
Delt feels ok so will see how it feels under load. On Chest day. ( next w/o )

[Rich Knapp]

Old #2004 belt on the left. (4" wide)
New custom #3006, Non-production or single order offered changes: Black on Black, side buckle, strap retainer belt on right.
Plus they threw in a pair of Power Gel with wrist wrap lifting gloves.
Drove down to pick up in person. Everone was very cool and down to earth and freindly. ^5 Schiek for your great customer service.

[BendtheBar]

That was lightning quick! Let me know how you like it.

[Rich Knapp]

Originally Posted by BendtheBar

That was lightning quick! Let me know how you like it.

Schiek 3006 review - YouTube

Schiek 3006 review - YouTube

Feb 15th

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: alone at home, self load

Db Presses (tried flats to see how they feel on Delt)
• 75’s x 10
• 75’s x 10
• 75’s x 10, Left delt still so so on flats. Have to do flared arm just to have no discomfort.
• 75’s x 10
• 75’s x 10

W/O B: Home with Dakota

Db Decline Press
• 75’s x 10
• 95’s x 10
• 105’s x 9, lost grip, new gloves not broke in yet.
• 100’s x 10

Bb Decline Presses
• 135 x 10
• 185 x 10
• 225 x 4
 LBA, Cell Rush
• 185 x 8, Left delt fail

[Rich Knapp]

Feb 16th
Body weight 165.2

Arms

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

w/o #1:

Db Spider Curls, slow with a squeeze.
• 50’s x 5
• 40’s x 5
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10


W/O #2

Cable Curls S.S. with Rope Curls.
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

Over Hand Tri Press Downs S.S. with Ropes, slow continues tension
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10
 Cell Rush, LBS Pro
• 60 x 10/10
• 60 x 10/10

Db Alternating Curls
• 40’s x 10
• 40’s x 10

[Rich Knapp]

Feb 17th

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple shake.
AAEFX’s HBM

W/O:

High cable abb crunch’s using ropes, alternating between 30 and 5 sec breaks.
• 60 x 20
• 60 x 20, 5 sec. break
• 60 x 20
• 60 x 20, 5 sec. break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20
• 60 x 20, 5 sec break
• 60 x 20

Son's basketball game tonight and a tournament this weekend. Off days.