WNBF Pro Rich Knapps training log.

[BendtheBar]

You really look like you've filled out on this bulk. Looking great right now.

[Rich Knapp]

Originally Posted by BendtheBar

You really look like you've filled out on this bulk. Looking great right now.

Thank you. Yes I did and even more than when I was able body at the same weight but yet I am lower b/f.

[Rich Knapp]

Played with presses on 13th with Eric and Dakota.

May 14th

Chest

Pre w/o: AAEFX’s K-Otic, 30g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: 20g Karbolyn, 2g pure baking Cocoa, AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: 16 oz. non-fat milk, a AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33), spinach, Pepitas seed, pineapple shake. Glutazorb

w/o A : Chest

22 ½ deg. Incline Bb Presses
• 135 x 10
• 185 x 10
• 205 x 8
• 205 x 8
• 225 x 4, Poor un-rack threw things off a little.
• 185 x 8, Because of fail on rep 5 on 225 this is a pin press as starter.
 Cell Rush, LBA
• 185 x 8, Back to normal presses off rack.
• 185 x wide grip. Failed on 4
8 sets
__________________________________________________ ___________________________________



Pre w/o: K-Otic, 30g’s Karbolyn, HBM
Intra w/o’s: 20g Karbolyn
Post w/o’s: AAEFX protein, apple sauce, spinach, Non-fat milk shake, HBM, Glutazorb, Kre-Alkalyn

w/o: B, Ab’s

Decline Bench Crunch’s alternating with High Pulley Weighted Ab Crunch’s with Ropes. Brake only long enough to transfer over for the Incline to High pulley each set. (Incline B. / High P.)
• 30 / 75 x 20
• 40 / 75 x 20 , knocked wind out of me.
• 50 / 75 x 20, again with wind.
• 40 / 75 x 10, wow they are trashed already.
• 30 / 75 x 10

Same as 10 sets

Daily set total 18

[BendtheBar]

Looking like a beast Rich. Keep charging hard.

[RobMoriRB]

Nice work out rich....keep up the good work, an keep pumping

[Rich Knapp]

Originally Posted by BendtheBar

Looking like a beast Rich. Keep charging hard.

Always bro.

Originally Posted by RobMoriRB

Nice work out rich....keep up the good work, an keep pumping

Thanks Rob. They get kind of funky now and then because I get freinds and family coming over to w/o and I play with them them my alone w/o's have to change up.
But thats OK I'm a "Instinctive Bodybuilder" went that route a while back. Reason being, at the end of a set w/o if I didn't feel it, I can't understand why quit and be done even if you did set PR's and pound it hard. Just like if the body is still sore or not recovered why hit a set w/o and risk injury? Thats why you see daily set totals every ware from 12 to 40.

BUT not everyone can do this and be successfully, it take time in the gym and truly knowing your body.

[Rich Knapp]

[BendtheBar]

Solid work Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Solid work Rich.

Thanks Steve. I got to 165 x 2 but that was it today. Diffrent being more streight up, but diffrent in a good way.

[Rich Knapp]

May 15th

Delts, Traps

Pre w/o: K-Otic, 25g’s Karbolyn, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o: 25g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

W/O: “A”, Delts 15 min’s SpeedBall

Military presses, with cage now, I’m setting up more up-right. (no worries if I fall forward, able to do less weight due to more delt direct)
• Bar warm up
• 95 x 10
• 135 x 5
• 135 x 5
• 145 x 8, First made bench adjustment to clear racking pins better, put gloves on.
• 165 x 2
• 135 x 8

Db Reverse Flies 22 ½ deg. Incline Bench, Palms toward feet.
• 30 x 10
• 30 x 10
• 30 x 10
 Cell Rush, LBA
• 30 x 10
• 30 x 10
12 sets

__________________________________________________ _______________

W/O: B: Traps

Pre w/o : K-Otic, HBM, GlutaZorb
Intra w/o : 25g Karbolyn (had a big lunch)
Post w/o : AAEFX’s NF Pro whey, non-fat milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

DB Trap pulls on 22 ½ Incline Bench
• 90’s x 15
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
• 120’s x 20
8 sets

Daily total of 20 sets and 3 hours gym time.