WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by Rich Knapp

watch at 1:50

[Rich Knapp]

This was followed by double arm 40's x 15

[Ryano]

You got some good work there Rich!

[Rich Knapp]

Originally Posted by Ryano

You got some good work there Rich!

Thanks Ryano

[Rich Knapp]

March 27th off weights day. B/W= 165.0

March 28th

B/W = 164.2

Macro’s: Pro= 190, Carb= 114 ? (phone call and scale shut off on A post workout shake), Fat= 34

Chest and Bi’s

Pre w/o’s: AAEFX’s – K-Otic, 3g salt, 5g baking cocoa, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o’s: Water. AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: AAEFX protein, 47g’s AAEFX Karbolyn, BCAA’s, spinach, shake. Glutazorb

w/o A : Chest, self load

Db Decline Presses
• 70’s x 10
• 90’s x 10
• 110’s (even 1 rep on a self-load is a PR) I got 5
• 120’s x ½ rep for the fail
• 100’s x 6

Db Low Incline Presses, saturation work
• 60’s x 15
• 60’s x 15
__________________________________________________ ______
Pre w/o’s: AAEFX’s – K-Otic, HBM, speedball 10 mins.
Intra w/o’s: Water
Post w/o’s: AAEFX protein, HBM, Glutazorb, Kre-Alkalyn

w/o: B

Db Seated Curls
• 60’s x 5
• 60’s x 6
• 60’s x 8
• 60’s x 7
• 40’s x 15
• 40’s x 15
• 40’s x 15

[BendtheBar]

Always working hard and inspiring.

[Rich Knapp]

March 29th

B/W= 164.2

Back

Wake UP: First day on AAEFX’s **NEW** Lean Fix.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 5g pure baking cocoa
Intra w/o’s: water, Cell Rush and LBA 2nd to last set.
Post w/o’s: AAEFX’s protein, 47g’s Karbolyn, AAEFX’s HBM. Spinach, BCAA’s

w/o: #1, BACK, at home

Chest supported Incline Bench Db Low Rows, lighter weight with a squeeze
• 85’s x 10
• 95’s x 10
• 95’s x 10
• 95’s x 10
Time to work
• 120’s x 10
• 120’s x 10
• 120’s x 10
• Cell Rush, LBA
• 90’s x 12
• 90’s x 13

w/o: #2, Home Back and Tri's

Pre w/o’s: AAEFX’s HBM, K-Otic
Intra w/o’s: water
Post w/o’s: AAEFX’s protein, AAEFX’s HBM.

Pro Grip Lat pull downs
• 115 x 10
• 185 x 10
• 235 x 10
• 265 x 10

V Handle Overhand/Underhand Grip Tri press down S.S.’s
• 45 x 10/10
• 55 x 10/10
• 55 x 10/10
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

[Rich Knapp]

March 30th

B/W: 163.0

Just a light play Ab and Delt day.

[Rich Knapp]

April 2nd
B/W: 164.0

Chest

Wake up: **NEW formula** Lean Fix

Pre w/o’s: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa,

Intra w/o’s: 50g Karbolyn (last sets: Cell Rush, LBA)

Immediate Post w/o’s: AAEFX’s HBM, Vita Drive and NF Pro, spinach shake

w/o = “A”(alone – no spotters), Joint ReHab cream

Db Slight Incline Bench Press

75’s x 5, Didn’t like the feeling in left Delt.
Bb Decline Bench Press, 3,1,3,1 tempo

135 x 10
185 x 5
205 x 5
225 x 5
245 x 1


Flat Bb Press, 3-1-3-1 tempo

205 x 3 (I got wobbly)
LBA, Cell Rush
Being as a wheelchair bodybuilder, everything uses the shoulders. I will be taking a week or 2 off training and see if the Delt gets better.

April 1st
B/W 164.4
Down .6 from 31st's re-feed weight.

[BendtheBar]

Being as a wheelchair bodybuilder, everything uses the shoulders. I will be taking a week or 2 off training and see if the Delt gets better.

I never thought about that.

How's the cutting going so far?