WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

Great pics Rich.

Thanks Steve. We had a great time.

[Rich Knapp]

This will posably change next week. I will know more tonight.

[Rich Knapp]

Things are going to get serease up in here very soon.

[Rich Knapp]

April 18th and 20th off weights.

April 19th

Back

Wake UP: AAEFX’s Test Charge
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 5g pure baking cocoa, 10g Karbolyn
Intra w/o’s: 10g Karbolyn , Cell Rush and LBA 2nd to last set.
Post w/o’s: AAEFX’s protein’s NF Pro and ½ serving IGF-33, Spinach, non-fat milk shake, AAEFX’s HBM, 50g’s Karbolyn

w/o: #1, Lower Back, at home

Chest supported Flat Bench Db Low Rows
• 60’s x 20
• 70’s x 10
• 80’s x 10, start static hold and squeeze
• 80’s x 10
• 80’s x 10
• 80’s x 10
• Cell Rush, LBA
• 80’s x 10
• 80’s x 10

w/o: #2, Upper Back, Home

Pre w/o’s: AAEFX’s HBM, K-Otic
Intra w/o’s: 30g Karbolyn
Post w/o’s: AAEFX’s protein, non-fat milk, AAEFX’s HBM.

Pro Grip Lat pull downs to back of neck, 4-2-4-1 tempo
• 115 x 12
• 135 x 12
• 135 x 12
• 135 x 12
• 135 x 12
V Handle Pull Downs, 4-2-4-1 tempo
• 135 x 8
• 135 x 8
• 135 x 8

Light workout working back into it slower for the health of the left Delt.

[BendtheBar]

Crazy row volume there Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Crazy row volume there Rich.

Thanks Steve, and thats only week 1, I have week 2 and then back to training full force.

[Rich Knapp]

April 22nd off weights.

April 21st

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, Test Charge, 3g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, 2g pure baking cocoa, 1% chocolate milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Again a light , Bi’s and Tri’s

Tri Press Downs, V handle, underhand grip
• 2 warm up super sets
• 70 x 10
• 70 x 10
• 70 x 10

Db Concentration Curls (R/L)
• 40 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10


Not feeling just to bad. One more week a little higher but not 100% then back to full force.

[LtL]

Looking large and in charge in those pics Rich. I have been inspired by your off season bulk and may even start tracking calories and macros after my holiday

LtL

[Rich Knapp]

Originally Posted by LtL

Looking large and in charge in those pics Rich. I have been inspired by your off season bulk and may even start tracking calories and macros after my holiday

LtL

Thanks LtL.

I have found for my body, theres a difference between a Bulk and putting on quality muscle and a plain indulging old school eat anything that moves Bulk.

I have also learned the timing of my foods that works with my body to bulk and put on muscle vrs. fat. Karbolyn has also helped with this.

I have left living to eat and gone to eating to live in my old age.

[Rich Knapp]

April 24th off weight.

April 23rd

Chest, 2 week back, bring it up a little more. Listened to Delt.

Pre w/o: AAEFX’s K-Otic, 10g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
(Added the 3g’s pure cocoa, and 3g salt to my breakfast oatmeal as far as Pre for 1st w/o.)
Intra w/o: 10g Karbolyn, 2g pure baking Cocoa, AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33) , 30g’s AAEFX Karbolyn, spinach, Low-fat chocolate milk, ½ banana, soy nut shake. Glutazorb

w/o A : Chest

Bb Decline Presses, 3-1-3-2 tempo
• 135 warm up
• 185 x 6
• 225 x 3
• 225 x 4
• 225 x 5
• 205 x 7 went to a normal press 2-0-2-2 tempo, no bounce just touching the chest
• 205 x 7
• 205 x 8
• 185 x 12
• 185 x 8
__________________________________________________ ________________
Pre w/o: AAEFX’s Test Charge, K-Otic, HBM, Joint ReHab Cream, speedball 10 mins
Intra w/o’s: 20g Karbolyn
Post w/o’s: AAEFX protein, apple sauce, spinach Low-fat chocolate milk shake, HBM, Glutazorb, Kre-Alkalyn

w/o: B, Chest, self load

Db slight Incline Presses
• 80’s x 10
• 90’s x 10
• 80’s x 10
• 80’s x 10
• 80’s x 9
• 60’s x 15
• 60’s x 15

NOTE: Delt let me know it was here and weak, but over all things went well. Look forward to hitting it hard again. Looks like full bore again late this week or start of next week.