WNBF Pro Rich Knapps training log.

[RobMoriRB]

solid work out rich....your going to fill out nice an huge

[Rich Knapp]

Originally Posted by RobMoriRB

solid work out rich....your going to fill out nice an huge

[IronWill]

Dang Rich! Reading your log makes me tired! LOL Yer a killer!

Is that a custom built cage?

[Rich Knapp]

Originally Posted by IronWill

Dang Rich! Reading your log makes me tired! LOL Yer a killer!

Is that a custom built cage?

lol Thank you. I generally like to hit 30+ single set equivalent.

[Rich Knapp]

May 16th

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 25g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 25g AAEFX Karbolyn, fat free milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s

Db Spider Curls
• 30’s x 10
• 40’s x 10
• 40’s x 10
• 40’s x 10

Cable “V” Handle curls S.S. with reverse grip
• 55 x 10/5
• 55 x 10/10
• 55 x 10/7
• 55 x 10/10
Same as 8 single sets

Db Alternating Seated Curls (R/L)
• 40’s x 10/10
• 40’s x 10/10
• 40’s x 10/10

15 single sets.
__________________________________________________ ________


Pre w/o: AAEFX’s HBM’s, K-Otic
Intra w/o: 25g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 25g AAEFX Karbolyn, fat free milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Tri’s

Tri Press Downs, Giant sets = over, ropes, under hand grip
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 15/15/15
• 55 x 15/15/15
15 singles

“V” handle Tri Press downs
• 55 x 25
• 55 x 30


Daily total = 32 singles for the day, 3 hours gym time.

[RobMoriRB]

that looks intense Rich, you sure are going to be ready when you enter your next meet. keep up the hard work.

[Rich Knapp]

Originally Posted by RobMoriRB

that looks intense Rich, you sure are going to be ready when you enter your next meet. keep up the hard work.

Thank you.

My goal is to bring the best package I ever have in my career, able body or w/c.

BTW: In bodybuilding its called a "show" not meet.
Power Lifters do a meet.

[Rich Knapp]

May 17th

Back, with Dakota.

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, 25g’s Karbolyn.
Intra w/o: 25g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/o: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 10g Karbolyn shake, AAEFX’s HBM.

w/o: Back morning

We did 4 sets of tried doing Chin ups with each other clamped on our back. Fails at this point, only got to 90 deg. with arms.

RK Pull ups
• 2 sets

RK High Rows
• 95 x 12
• 145 x 10
• 145 x 10
• 145 x 10

RK pull ups
 Cell Rush, LBA
• 3 sets

At night I was successful in doing a chin up with Tammy on my back and fell just short of doing a second rep.

Fri (18th) off weights. Sat (19th) a Lift-A-Thon and I'll video my chin's, a set with Tammy on back and one with Mac on my back.

[RobMoriRB]

thanks Rich. your going to rock the show, when you go.

[Rich Knapp]

Originally Posted by RobMoriRB

thanks Rich. your going to rock the show, when you go.

Thank you. Looks posable that WNBF may have Pro w/c on stage next year. We will see.

When your the first its a waiting game for getting others to compete agenst.