WNBF Pro Rich Knapps training log.

[Rich Knapp]

Feb 24th

Arms

w/o: at home, Bi’s

Spider Db Curls, pause/squeeze on top ( I like and really feel these. )
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10
• Cell Rush, LBA
• 40’s x 13
• 40’s x 15

Still not feeling 100% but better. After the Lift-A-Thon (Chest) I will work Tri's at night.

[Rich Knapp]

Feb 25th

Lift-A-Thon day.
The Db's used are the IronMaster adjustable Db's.

We started with Db Flat presses warm up sets then went to Db Presses. We hit a few sets with 100's or more.
Here Dakota presses 95's. Couple months ago 70's x 1 was his best.


Then we went to some Flat Bb presses.

A couple months ago when Dakota first started with me he had problems with a 165lb. press. Here he preps himself for another 235lb press. Dakota is the opposite of most people, he puts himself in a calm trance type state for heavier lifts. This makes the 2nd time he pressed it successfully this week. A 70 lb increase 100% naturaly.


Jer hits it hard. His pecks are getting some nice shape to them. He was also very thin and hard gainer when he started with me. Pic him if he had a narrow or close grip on this press.


Over all we had a great time. Pushing each other, talked sups and diet. We didn't talk any posing or prep as scheduled because these two only lift to better there physique. No intrest in competing in BB or P/L.


Jer's another one that pressing 55's was his best, now doing these 95's is a 6-10 rep norm depending on were in the w/o the Db presses land.

P.S. Both these guys are also AAEFX supplement users. In which worked out because they each got a boat load of K-Otic and Kre-Alkalyn courtesy of AAEFX.

I look forward to the March L-A-T.

[BendtheBar]

Good time Rich. I look forward the the May LAT.

[Rich Knapp]

Originally Posted by BendtheBar

Good time Rich. I look forward the the May LAT.

Yes it was. Those 2 guys are power houses compaired to how they look in pics. They put this old man threw the grinder.

[Rich Knapp]

Feb 27th
Back and Tri

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, soy nuts, banana, V-C shake.
AAEFX’s HBM, 30g Karbolyn

W/O :

Db Chest supported Incline Bench Low Rows
• 2 warm up sets
• 95 x 10
• 95 x 10
• 95 x 10
• 2 saturation sets

Pro Grip Lat Pull Downs
• 2 Warm up sets
• 165 x 10
• 165 x 10
• 165 x 10
• 2 saturation sets

Tri Press downs, V Handle, slow and continues tension.
• 2 warm up sets
• 75 x 10
• 95 x 10
• 95 x 10
 Cell Rush, LBA
• 2 saturation sets

21 sets total

[Rich Knapp]

Feb 28th

140's improv - YouTube

140's improv - YouTube

[BendtheBar]

Nice job Rich. Bring on the 165 kit.

[Rich Knapp]

Originally Posted by BendtheBar

Bring on the 165 kit.

[Rich Knapp]

Feb 28th

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, 60g AAEFX Karbolyn, soy nuts, banana shake.
AAEFX’s HBM

W/O: Home alone, power w/o

Seated Db Shrugs (upper traps)
• 2 warm up sets
• 100’s x 20
• 120’s x 10
• 120’s x 10
• 120’s x 10

Face Down Incline bench Db Shrugs (mid traps)
• 120’s x 20
• 120’s x 20
• 140’s x 15 (laid a 10lb plate on each end of Db to make it a 140)
• 140’s x 8, a 10 plate slid off the right Db
 AAEFX’s Cell Rush, LBA
• 2 saturation sets

Later at Night = 20 min’s hand bike cardio

[Rich Knapp]

Mar 1st
Off weights, chest is feeling it today.

Feb 29th

168.4 today

Chest

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 5g 100% natural Cocoa
Immediate Post w/o’s: AAEFX NF Pro, low-fat chocolate milk, spinach, 30g AAEFX Karbolyn, 5g 100% natural Cocoa, soy nuts, Pepitas shake
AAEFX’s HBM

w/o = “A”(alone - self load) Chest, low carb last 2 days, No Karbolyn intra

Db Slight Incline Bench Press
• 2 warm up sets
• 95’s x 12
• 95’s x F,F (2 attempts), load killed me on this weight today
• 85’s x 11
• 2 sat sets

Bb Narrow Grip Decline Presses. (delt is tender now so did lighter weight with chains)
• 140+C x 15
• 160+C x 10
• 180+C x 10
• LBA, Cell Rush
• 2 saturation sets, no chains

Forgot to Joint Rehab Pre w/o.

w/o = “B” Remembered to Joint Rehab, with Dakota

Bb with chains, weight plus chains

• 140 x 10
• 160 x 10
• 180 x 10
• 200 x 10
• 2 sat sets, no chains

Db Flat Presses
• 65’s x 10
• 80’s x 10
• 100’s x 5
• 2 saturation sets