WNBF Pro Rich Knapps training log.

[BendtheBar]

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa

^ Just noticed the cocoa Rich. You mixing that straight in the K-Otic?

[Rich Knapp]

Originally Posted by BendtheBar

^ Just noticed the cocoa Rich. You mixing that straight in the K-Otic?

Yep and my post w/o. I have done this for a long time now just never posted it because I didn't want the average Joe thinking a chocolate bar would be as good. FAIL
lol I goofed up and put it in a interview so figured I may as well put it in my logs.

The more refined the cocoa is, the less Anti's it has. Thats why you need to use pure 100% cocoa. 100% Pure baking cocoa is perfect.

5g pure cocoa has 5 times what a 1/2 cup Blueberries has.

[Rich Knapp]

March 7th

B/W = 165.6

Chest and Bi's

Pre w/o’s: 5g baking cocoa, AAEFX’s – K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/o’s: ( AAEFX Karbolyn 3g’s A w/o to reach macro’s) and BCAA’s
Post w/o’s: AAEFX protein, spinach, no-fat milk, AAEFX Karbolyn 30g’s, 5g baking cocoa, shake.

w/o A : alone at home, self load

Low Incline Db Presses
• 60’s x 12
• 80’s x 10
• 100’s x with self-load couldn’t get them again today
• 90’s x 10
• 90’s x 10
• 80’s x 15

Bb Declines with chains, weight don’t count chains
• 145 x 10
• 155 x 10
• 190 x 8
• 225 x 3, narrow grip
• 225 x 3, narrow grip
• 145 x 13, N/G again


w/o: B with Dakota, Chest and Bi's.

Bb Declines with chains, weight don’t count chains
• 145 x 10
• 145 x 10
• 165 x 10
• 190 x 10, Dakota- 6
• 230 x 2, Dakota got 1 for a PR
• 240 x 1, Dakota- F
• 155 x 10
 LBA, Cell Rush

V Handle Bi Low Cable curls
• 35 warm up set
• 65 x 10
• 75 x 10
• 105 x 10
• 125 x 6, Dakota- 3
• 150 x 2, Dakota- F
• 85 x 12
• 75 x 15
• 45 x 30

NOTE: First, the mini cut is going great I'm down to the 165's already from the 170 last week. Now the extra water is gone also.

Dakota keep right up with me on all but the max effert lifts. He has made great progress. I'm proud of him.

Eating my 2nd post workout meal I was met with a surprise.
I had a tooth that was deteriorating below the filling and as I bit down it felt firm the next bit was a Ice pick getting drove up my upper jaw.
Looked in the mirror and almost ¾ of my upper back tooth was missing.
It was after 5pm so had to do a Emergence dentist appointment. Doc was great, he got me fixed up so I could at and sleep. Have to go back in for either a crown and all the goodies that go with it or have it extracted. Being its my very last tooth on the upper left side I may just have it pulled.

March 8th I’ll probably take off with the temp filling, seen doing traps I grind my teeth a lot. We will see.

[BendtheBar]

Sorry to hear about all this Rich. Hope you can be back at it heavy and har soon.

[Rich Knapp]

Originally Posted by BendtheBar

Sorry to hear about all this Rich. Hope you can be back at it heavy and har soon.

I may just get the thing pulled. They things making me 2nd geuss training right now is the filling is just a temp. He had to take even more out just so it would hold so I can just imagine if the temp fell out from me grinding my teeth is a set, how it would feel. lol I get it fixed today or soon.

[BigJosh]

Great session Rich! Hope everything goes well with the tooth.

[Rich Knapp]

Originally Posted by BigJosh

Great session Rich! Hope everything goes well with the tooth.

Thanks Josh. I only have to put up with it for another 2 weeks. Then OUT it comes. lol

[Rich Knapp]

March 9th

Delts / Traps

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, brown rice, non- Milk, spinach shake. HBM, GlutaZorb

W/O A: Delts at home alone.

Db Strict very slow Lateral raises
• 6 sets

W/O: B: at home with Dakota

Db Side Delt Raises, slow and keeping shoulders packed
• 3 sets
Db Shoulder Presses
• 3 sets
Db Seated Shrugs
• 6 sets

[Rich Knapp]

March 12th
B/W = 168.2 I had a cheat day (eat anything) Sat. and a re-feed ( 100g carbs over ) Sun.

Chest and Bi’s

Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb
Intra w/o’s: 5g baking cocoa, ( AAEFX Karbolyn 53g’s ) and BCAA’s
Post w/o’s: AAEFX protein, spinach, no-fat milk shake.

w/o : slow tempo, 4-1-4-1, 8-10 rep range work, light Bi work

Bb Flat Presses
• Warm up 2 sets
• 135 x 10
• 155 x 10
• 185 x 10
• 185 x 10
• 185 x 10
• 185 x 10
• 185 x 10

Db Flat Presses S.S. Flat Bar, Low cable Bi curls
• 70’s x 12, 60 x 10
• 70’s x 12, 60 x 10
• 70’s x 12, 60 x 10

[Rich Knapp]

Mar 13th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA, 53g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, HBM, 30g, spinach

W/O: Bi’s

Db Spider Curls
• 40’s x 12
• 50’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 8
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 40’s x 12
 Cell Rush, LBA
• 40’s x 15
• 40’s x 13
• 40’s x 12

Notes: I have seen what I wanted to with this mini cut. I'm now going back to a controled bulk again.