WNBF Pro Rich Knapps training log.

[BendtheBar]

Nice chesticle session Rich. Hopefully this new rack will allow for you to hit the pecs harder than ever.

[Rich Knapp]

Originally Posted by BendtheBar

Nice chesticle session Rich. Hopefully this new rack will allow for you to hit the pecs harder than ever.

Thanks Steve.

I will be able to push the extra reps or higher weight without being afrad of failing and getting stuck under the bar. Both Tammy and I see big changes coming.

[Rich Knapp]

April 26th new bench and cage. Play day.

April 25th

Back

Wake UP: AAEFX’s Test Charge, 100% pure cocoa in oatmeal.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 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, 1 banana’s, ½ tart, non-fat milk shake, AAEFX’s HBM.

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

Chest supported Flat Bench Db Low Rows
• 70’s x 12
• 80’s x 10
• 90’s x 10
• 90’s x 10
• 90’s x 10
• 100’s x 10
• Cell Rush, LBA
• 100’s x 10
• 100’s x 10
__________________________________________________ _______________
w/o: #2, 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.

Chin-up Grip Lat pull downs
• 95 x 15
• 145 x 10
• 165 x 10


Work out cut short due to a phone call on the cage delivery and having to scramble to find help unloading my new equipment from the delivery semi in the morning.

[Rich Knapp]

[IronWill]

Pullups with chains AND the chair! Awesome Rich!

[BendtheBar]

Good times Rich. That thing looks very well made. Must be nice to do some pullups with resistance.

[Rich Knapp]

Originally Posted by BendtheBar

Good times Rich. That thing looks very well made. Must be nice to do some pullups with resistance.

Yes it was. Dakota could only get 5 with just the chair straped on. He had to try. I didn't get that on vid though. lol

Yes, very well made. I am very happy with it and the bench.

[J_Byrd]

I cant lie, the pull ups are crazy impressive Rich!

[Rich Knapp]

Originally Posted by J_Byrd

I cant lie, the pull ups are crazy impressive Rich!

Thanks J B. Maybe I will do chains, chair, 1 handed yet this next week.

[Rich Knapp]

April 27th

Tri’s and Bi’s

Wake up: Test Charge
Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, 1% chocolate milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Db Concentration Curls (R/L)
• 50 x 10/10
• 50 x 10/10
• 60 x 10/10, This was work. Very close to throwing it. So max weight for now.
• 60 x 10/10
• 60 x 10/10

Tri Press Downs, Reverse Grip slow continues tension.
• 55 x 10
• 55 x 10
• 55 x 15 (had a phone call so was a longer break)

Over Head O-Bar Tri Extensions on a Incline Bench
• Bar x 10
• Bar x 10 (worked on new setup)
• 65 x 10
• 85 x 10
• 100 x 5

Cable V Handle Curls S.S. with Reverse Grip
• 55 x 10/5
• 55 x 15/5
• 55 x 15/5

April 28th – 29th off weights. April 30th will be back to full steam ahead.