WNBF Pro Rich Knapps training log.

[Rich Knapp]

May 9th

Chest

Pre w/o: AAEFX’s K-Otic, 10g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: 30g 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, non-fat milk, soy nut shake. Glutazorb

w/o A : Chest, Flat Bench power day.

Bb Bench Presses, 60 sec breaks
• 135 warm up
• 185 x 3
• 205 x 2
• 225 x 2
• 245 x 1, 4-1-3-rack tempo
• 255 x 1
• 265 x 1, Delt feeling ok but stopped here to save it, to soon to go any higher on flats.
• 225 x 5

22 ½ deg. Incline Bb Presses
• 135 x 15
• 135 x 15
• 135 x 15

Bb Decline Presses
• 185 x 5, left shoulder sounded funny, SpeedBall, now it let’s try this again.
• 185 x 10, SpeedBall
 Cell Rush, LBA
• 185 x 10
• 185 x 8

15 sets

[BendtheBar]

Those inclines are killers. Well done.

[RobMoriRB]

Good job, on the work out Rich....keep doing it

[IronWill]

What's the speedball you mention? Punching bag???

[Rich Knapp]

Originally Posted by BendtheBar

Those inclines are killers. Well done.

Thanks Steve. they felt great as a saturation set, but that little 135 felt like 500 after the flat presses. lol

Originally Posted by RobMoriRB

Good job, on the work out Rich....keep doing it

^5 Rob. Keep on my "A" game.

Originally Posted by IronWill

What's the speedball you mention? Punching bag???

lol I can't foam roll so I use a hobby ink hand held soft rubber roller.

[Rich Knapp]

Got a few update pics of me next to Dakota.
He bounces between 170-175. 20's and over 6" tall
I'm bouncing between 165-170. 46 years old, 5'8" out of the chair. 4' in it lol.
He benches and almost keeps up to me in lifts.
Don't underestimate his looking small from pure posing and
milky white shin were he isn't tan with weakness. He has that "caved in chest" syndrome from birth.
He posed with me as a body comparison of a able body with a w/c lifter and legs for weight diffrence.

[BendtheBar]

Is he going to compete any time soon Rich?

[IronWill]

Lookin good there Rich!

[Rich Knapp]

Originally Posted by BendtheBar

Is he going to compete any time soon Rich?

nope. He lifts to fill in the caved chest and because he loves to lift. He could do power lifting now or after more filling out bbing but he just loves to lift.

Its his choice to lift and make slow gains and keep the body everyone on here bashes lol the beach body. lol Hey, thats his choice I wont push him as i won't any of my kids, loving the iron in or out of competition is cool.

He says even though he lifts to better his body, not power lift.
He calls him self a weight lifter or just that he lifts weights. He says he will NEVER call himself a bodybuilder, because that would be a insult to what I do and go threw and he has to much respect to do that.

This brought tears to my eyes.

[Rich Knapp]

Originally Posted by IronWill

Lookin good there Rich!

Thank you I/W.