WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

How were the shoulders feeling today on the pressing movements?

Worked but not sore.

[Rich Knapp]

Not done yet but here.

[Rich Knapp]

May 2nd

Back, Traps and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFX’s HBM

W/O “A”, Upper Back:

1 arm Chin-ups with chair and chains
• 1 set

RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test)• 55 x 10
• 75 x 10
• 95 x 10
• 185 x F, bench lifted up.
• 115 x 12
• 115 x 15
• 125 x 10

2 arm Pull-Ups
• 10
• 12
• 10
• Cell Rush, LBA
• 12
• 12

12 full sets

W/O: “B” Low Back, Bi's and Traps

Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake

22 ½ deg. Incline Bench Db Low Rows
• 60’s x 12
• 75’s x 12
• 85’s x 10
• 85’s x 10
• 85’s x 10

Db Shrugs
• 85’s x 15
• 85’s x 15
• 85’s x 20

Alternating Db Curls
• 55’s x 5

Db Concentration Curls (R/L)
• 55 x 10/10
• 55 x 10/10
• 55 x 10/10

12 sets

Daily total = 24 sets.

NOTE: Think I’ll have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.

OFF weights May 3 & 4th.

[Rich Knapp]

Multiple day log.(May 4th and 5th)

May 6th off weights.

May 5th

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, fat free milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Tri Press downs, Jumbo sets, over hand-ropes-underhand
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10

Tri Press Downs, ”V” handle reverse grip, speed sets between Dakota and I
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 20

Cable V Handle Curls S.S. with Reverse Grip
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Db Concentration Curls (R/L)
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
Cell Rush, LBA
• 60 x 10/10
• 70 x 10/10

25 single sets

May 3th off weights.

May 4th

Chest

Wake up: Test Charge
Pre w/o’s: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o’s: 30g Karbolyn
Immediate Post w/o’s: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = Chest: Joint ReHab cream and SpeedBall.

22 ½ deg. Incline, Bench Pin Press (pins at 2 board height)
• 3 warm up sets
• 175 x 10
• 155 x 10
• 175 x 10
• 190 x 10

Standard 22 ½ deg. Incline
• 200 x 5

Decline Bench Pin Press (pins at 2 board height)
• Warm up set
• 205 x 10
• 225 x 4

Standard Decline
• 255 x 1
• 240 x 2
• 205 x 7

Flat Pin Press (pins at 1 board height)
 LBA, Cell Rush
• 135 x 10
• 185 x 10
• 190 x 8

17 sets

[BendtheBar]

How are those shoulders holding up Rich?

[Rich Knapp]

Originally Posted by BendtheBar

How are those shoulders holding up Rich?

OK but I am not being as stubburn and I'm lissoning to them.

[IronWill]

Yer killin it Rich!

[Rich Knapp]

Originally Posted by IronWill

Yer killin it Rich!

Thanks IronWill.

[Rich Knapp]

May 7th Planed on going to Back and Bi's, Chest and Tri but didn’t work out that way.

Back and Ab's

Wake UP: AAEFX’s Test Charge.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, (higher carb breakfast, w/o 1 hour post so no pre w/o Karbolyn).
Intra w/o’s: 20g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/o’s: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 30g Karbolyn shake, AAEFX’s HBM.

w/o:"A", Back, 30 sec breaks

RK Pull ups
• 2 sets

RK High Rows, 4-1-4-1 tempo
• 95 x 12
• 145 x 10

Chest supported 22 ½ Incline Bench Db Low Rows
• 70’s x 15
• 70’s x 15
• 70’s x 15
• 70’s x 15

“V” Handle Lat pull downs, 4-1-4-1 tempo
• 145 x 10
• 145 x 10
• 145 x 8, wiped out

RK pull ups
Cell Rush, LBA
• 3 sets

14 sets
__________________________________________________ _______________

w/o:"B", Back and Ab’s

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

Chin-up Grip Lat pull downs S.S. with Incline Ab Crunches, I have found I can do Incline Crunches on my new bench without back or tail bone pain. Happy dance, another plus with my new set up.
• 145 x 10 / 30
• 145 x 10 / 30
• 145 x 15 / 30
• 145 x 15 / 30

Daily total= 22 sets

[Rich Knapp]

May 8th

Traps, Speedball 15 min’s

Pre w/o’s: K-Otic, HMB, 20g’s Karbolyn, 5g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A”

Db, Face down, Incline Bench, shrugs/trap pulls
• 2 warm up sets
• 120’s x 20
• 120’s x 20
• 150’s x 5, 10lb. and 5lb. Plates added on ends, plates fell off.
• 150’s x 10, plates fell off again.
• 120’s x 20
• 120’s x 20
 LBA, Cell Rush
• 120’s x 20
• 120’s x 20

10 sets

w/o: “B”

Pre w/o’s: K-Otic, HMB, 10g’s Karbolyn, 2g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20, had to fight to get these.

Daily total = 15 sets.

NOTE: Short and sweet but hit the spot.