WNBF Pro Rich Knapps training log.

[BendtheBar]

How are your shoulders feeling lately Rich.

[Rich Knapp]

Originally Posted by BendtheBar

How are your shoulders feeling lately Rich.

Pretty good for the most part. Thanks for asking.

The time off and coming back with more lighter saturation work added in has help a lot on the recovery from the constant overload stress on them.

This old body recovers quick with all the things I have going in my favor, but don't recover as quick as it used to. All part of getting older. lol

[Rich Knapp]

June 4th

Chest and Tri’s

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , Joint ReHab
Intra w/o: 25g Karbolyn, BCAA’s, 5g 100% pure natural Cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, non-fat milk, pineapple and, spinach, 30g Karbolyn shake, AAEFX HBM

w/o = “#1”, Chest, SpeedBall

22 ½ deg. Decline, Bb Press’s
• 135 x warm up
• 185 x 10
• 245 x 5
• 250 x 5
• 250 x 3 (took a wider grip)

Db Flat Bench Press, self-load.
• 30’s x 2 sets = for warm up and set up.
• 80’s x 12
• 100’s x 5
 Cell Rush, LBA
• 100’s x 5
• 85’s x 10
11 sets, 55 reps + warm up and set up reps.

NOTE: Short sweet and to the point. Now with the cage and how I can adjust the bench below the bar/racking. I’m looking at getting some Power Hooks for Db work. I worked with a chain set up but the way the IronMasters adjust between sets, a chain set up won’t work but the Power Hooks will.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: BCAA’s, 20g Karbolyn
Immediate Post w/o: Chicken, beef, cheese, onion, tomato, pineapple homemade pizza made with a Flat Out crust.

Tri press Downs, overhand, ropes, underhand grip. Jumbo sets
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
Same as 15 single sets. 150 reps.

Daily total= same as 26 single sets, 205+ reps

[RobMoriRB]

solid work out....an i assume doing that many reps for each body part works out nice

[Rich Knapp]

Originally Posted by RobMoriRB

solid work out....an i assume doing that many reps for each body part works out nice

I keep logs for years and found it works well for my body.

[bigtim27]

Nice work Rich!

[Rich Knapp]

Originally Posted by bigtim27

Nice work Rich!

Thanks Tim.

[BendtheBar]

When's the next LAT Rich?

Might take my daughter to Gold's this Saturday if you want to join us. Or whatever Golds is now.

[Rich Knapp]

Originally Posted by BendtheBar

When's the next LAT Rich?

Might take my daughter to Gold's this Saturday if you want to join us. Or whatever Golds is now.

Going to see my Mom on Sat if she is up to company.

I haven't scedualed a LAT yet, lots of things going on right now.

[Rich Knapp]

June 5th

Speedball 15 min’s

Pre w/o: K-Otic, HMB, 20g’s Karbolyn,(5g pure baking cocoa with earlier meal)
Intra w/o: 30g’s Karbolyn, BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 25g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: Traps

22 ½ deg. Incline Db Trap Pulls
• 85’s x 20
• 95’s x 20
• 105’s x 20
• 115’s x 20
• 120’s x 20
 LBA, Cell Rush
• 120’s x 20
• 120’s x 20
• 120’s x 20
8 sets, 160 reps

Note: Raised reps out of the gate to compensate for Db’s only going safely to 120’s.

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w/o: “B” Delts

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

Bb Military Presses ( spotters at 90 degs )
• 2 warm up sets
• 135 x 5
• 155 x 5
• 170 x 5, weight and rep PR
• 180 x 2, Weight PR

Db 22 ½ Incline Bench Reverse Flies, palms towards feet.
• 40’s x 12
• 40’s x 12
• 40’s x 12
• 40’s x 12
10 sets , 65+ reps

Daily total 18 sets, 225+ reps