WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

Real solid volume Rich. That looks excellent all the way around.

Thanks Steve. Ya I got the blood flowing real nice. Dakota slammed the same w/o and weight, just it was a working sets w/o for him hitting 10 reps.

[BendtheBar]

Anytime you can do multiple higher sets with the same weight it's saying something. I lack tricep endurance to get past one.

[Kuytrider]

You're in astonishing shape judging by those pics. You must have almost OCD attention to detail at this stage! You're a role model to those who want to get into bodybuilding. Best of luck in your 2012 comps

[Rich Knapp]

Originally Posted by Kuytrider

You're in astonishing shape judging by those pics. You must have almost OCD attention to detail at this stage! You're a role model to those who want to get into bodybuilding. Best of luck in your 2012 comps

Thank you.
2012 I'm all bulk. 2013 should be the first WNBF w/c pro show and I will be there with a bigger and better package.

[Rich Knapp]

Originally Posted by BendtheBar

Anytime you can do multiple higher sets with the same weight it's saying something. I lack tricep endurance to get past one.

Kind of why I bounce between a Chest and Tri and a Chest and Bi rotation.

I like how on the Chest and Bi w/o's the Bi's get hit will a more pure full effort seen as they arn't already hit secondary from the presses.

Back and Tri, the Tri's are still ready to go when you get to them and you can hit more weight and over load them.

[Rich Knapp]

Dec 29th

Back and Tri, saturation work

W/O : (w/o alone tonight) changed up sups timing a bit.
Pre w/o’s: AAEFX’S – Test Charge, K-Otic, GlutaZorb and HBM
INTRA:, BCAA’s
Post W/O: AAEFX NF Pro, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb, 50g AAEFX Karbalyn


Single arm Lat Pull Downs, Sitting sideways pulling away from the pulley, palm forward
1. 45 x 20/20
2. 50 x 20/20
3. 50 x 20/20

Db Rows, flat bench chest supported, palm down “T” bar style
1. 55’s x 20
2. 55’s x 20
3. 55’s x 20

Stiff Arm Pull Downs
1. 50 x 15, at this point it felt like 100 lbs.
2. 50 x 15
3. 50 x 15

“V” Handle Tri Press Down, S.S. Overhand/Underhand
1. 50 x 15/15
2. 50 x 15/10
 Liquid sups
3. 50 x 15/15
4. 50 x 15/10

Peanut shut me down.

[LtL]

Nice work Rich. Happy New Year.

LtL

[Rich Knapp]

Originally Posted by LtL

Nice work Rich. Happy New Year.

LtL

Thanks LtL, and to you also.

[Rich Knapp]

Notes:
Started to lower my carbs leading into a mini cut. I don’t go for set weight numbers but I do tax the body every workout.
I believe your body can’t and don’t read numbers, so as long as you push it hard every workout the body has no choice but progress. There are too many variables to deal with outside of the ones you can control.
Something as little as room and body temp can change the weight you can move.
So just close your eyes and push it hard every workout and use logs to look at long term trends and gains. Just like losing weight. If you look at numbers every day you won’t see the true gains and may get discouraged.

Jan 2nd

Chest and Bi’s:

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, V-C shake.
AAEFX’s HBM

w/o = “A”(alone) Chest

Bb Flat Bench Press, 4-1-4-1 tempo
• 185 x 3, Left Delt discomfort. Forgot to Joint ReHab and hoodie. Did it now.
• 185 x 6, wide grip
• 185 x 6, narrow grip
• 200 x 6
• 220 x 3
• 200 x 5

Db Flat Presses
• 75’s x 9, concentration was thrown.
• 75’s x 15
• 75’s x 12

w/o = “B” Chest and Bi’s (alone) All Lifts 4-1-4-1 tempo

Decline Db Presses
• 75’s x 12
• 90’s x 10
• 100’s x 8
• 100’s x 4

Cable Curls Straight Bar S.S.’s – Overhand /underhand
• 45 x 10/10
• 45 x 10/10
• 50 x 10/10

Db seated Alternating Curls
• 40’s x 10
• 40’s x 10
• 40’s x 9
 LG-5, Cell Rush, LBA Pro
• 40’s x 8
• 40’s x 9

[Shadowschmadow]

200x5 and 220x3 @ 4-1-4-1... I bet that was fun. Lol. Good work Rich.