WNBF Pro Rich Knapps training log.

[RobMoriRB]

lol you might have to pull an Arnold

[Rich Knapp]

[BendtheBar]

Made them look easy.

[Rich Knapp]

Originally Posted by BendtheBar

Made them look easy.

I should have warmed up to them though. lol Lots of squishy sound in my right elbow. lol

[bruteforce]

Training with intensity that makes the rest of us envious. Nice work Rich!

[Rich Knapp]

Sat 5/19/2012, at the L-A-T

I did chins with Tammy on my back. Tammy didn't want to be on camera so maybe next week with Mac if he comes over. I did more than one (?) with the last being a static hold.

[BendtheBar]

And those chins looked solid too.

[Rich Knapp]

Originally Posted by BendtheBar

And those chins looked solid too.

Cool. I couldn't see with facing the wall.

[Rich Knapp]

May 21st

Chest and Tri’s, right elbow little tender yet so I’ll lesson to body very well today as far as weights I push.

Pre w/o: K-Otic, 25g Karbolyn, 3g’s salt, HBM, GlutaZorb, 4g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 25g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach shake, AAEFX HBM

w/o = “#1”(Chest), SpeedBall, Joint ReHab cream, hoodie to heep it all warm

22 ½ deg. Decline, Bench Press
• Bar warm up
• 135 warm up
• 185 x 10
• 225 x 6
• 225 x 8 ( I changed out gloves to my Schieks)
• 245 x 3 close grip

22 ½ deg. Incline Bb Presses
• 205 x 4
• 205 x 6
• 225 x 3
 LBA, Cell Rush
• 185 x 7
• 155 x 12
• 155 x 12

12 sets

I’m happy with the way things went. Elbow let me know it was there but it held up great.
__________________________________________________ ______________________________

w/o = “2” Tri’s

Pre w/o: K-Otic, HBM, GlutaZorb, 15g Karbolyn
Intra w/o: 25g Karbolyn, BCAA’s
Immediate Post w/o: AAEFX’s NF Pro, non-fat milk, fig bar, spinach shake, AAEFX HBM

Tri press Downs, overhand, ropes, underhand grips Jumbo sets

• 25 x 12/12/12
• 30 x 15/15/15
• 30 x 15/15/15
9 singles

Over S.S. with Under hand grip “V” Handle Tri press Downs
• 30 x 15/15
• 30 x 20/20
• 30 x 20/20
6 singles

EZ Bar Overhead Tri Extensions Hammer grip S.S. with underhand grip (Versa Gripps to keep grip on rev. grips ) 4-4-4-1 tempo
• 35 x 10/10
• 35 x 10/10
4 singles, concentrated on the stretch

Reverse grip “V” handle Tri press Downs
• 30 x 30
• 30 x 30
• 30 x 30

Cage dips (like bench dips but on the safety bar and feet on chair) DEEP
• Body weight x 30
• B/W x 30
24 sets

36 single sets for the day. Total gym time around 3 hours.

[RobMoriRB]

good work out, looks hard an intense. You will get to where you need to go, with your determination Rich.