WNBF Pro Rich Knapps training log.

[Rich Knapp]

Body weight

April 12: 160 (ending weight at last mini cut)
June 12: 168

The goal of a mini cut is not to get ripped. Just to bring the body weight and fat back into a manageable level over on average of about 4 weeks.

[Rich Knapp]

A few that w/o with me have never seen my bad days. Well here it is.

[Rich Knapp]

June 13th

Chest

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , 20g Karbolyn
Intra w/o: BCAA’s
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, non-fat milk, 30g Karbolyn shake, AAEFX HBM

NOTE: As you see with my mini cut my carb timing is different. I’m doing 40% in morning and pre w/o, 40% post then last 20% filtered out threw first ½ the day. Then I go all protein and fats later in the day. Started at 170, down to 167.4 lbs.

w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Incline, Bb Pin Press’s
• bar x warm up
• 135 x 8
• 185 x 8
• 185 x 8
• 195 x 5
• 225 x 2
• 135 x 20

22 ½ Decline Bb Pin Presses
• 135 x warm up
• 185 x 10
 Cell Rush, LBA
• 205 x 3
• 135 x 15

NOTE: Under the weather so I just did a chest w/o to not totally run myself down.

[BendtheBar]

Hope you feel better Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Hope you feel better Rich.

Thanks Steve. Just another day in the salt mines.

[Rich Knapp]

June 14th

Speedball 15 min’s
Pre w/o: K-Otic, HMB, 20g’s Karbolyn, 5g pure baking cocoa
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, IGF-33 whey, HBM, GlutaZorb , 30g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: Delt’s and Ab’s

Cable Side Delt Raises (R/L)
• 15 x 12/12
• 20 x 12/12
• 20 x 12/12
• 25 x 10/10
• 25 x 12/12

Incline Bench Ab Crunches, Reps / 3 deep breaths / Reps / 3 deep breaths / Reps / break
• 2 sets
(Same as 6 sets, or 2 jumbo)

Bb Military Presses, saturation work
• Bar warm up
• 65 x 20
• 135 x 15
 LBA, Cell Rush
• 135 x 15
• 135 x 13

[Rich Knapp]

6/15/2012 heres my day so far.

[Rich Knapp]

June 15th

Back

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

w/o:

Pull ups
• Chair and chains x 10
• C+C+22 ½ lb weight x 8
• C+C+22 ½ x 8
• C+C+45 x 5

Db Trap pulls S.S. with DB Low Rows
• 80’s x 20/10
• 80’s x 20/10
• 80’s x 20/10
• 80’s x 20/10

Pull ups (just chair)
• 1 set
 Cell Rush, LBA
• 2 sets
__________________________________________________ _______________

16th and 17th were off weights and was a refeed days. Bodyweight = 168.8 Monday morning (18th).

[Rich Knapp]

June 18th

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , (20g Karbolyn with Breakfast)
Intra w/o: BCAA’s, 5g pure baking cocoa
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 30g Karbolyn shake, AAEFX HBM

NOTE: Did my re-feed over weekend. Mon morning B/W = 168.8
w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Incline, Bb Pin Press’s at 4 board height
• bar x warm up/alignment test
• Above again
• 135 x 15
• 205 x 10
• 225 x 4
• 215 x 5
• 205 x 6

Bb Presses
• 135 x warm up
• 225 x 4
• 225 x 4
 Cell Rush, LBA
• 205 x 6
• 135 x 20
__________________________________________________ ______________________________

w/o = “#2” Tri’s

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

“V” Handle Tri press Downs, overhand, underhand grip. S.S.’s
• 55 x 10/10
• 65 x 10/10
• 75 x 10/10
• 75 x 10/10
• 55 x 15/15

[Rich Knapp]

B/W = 166.6 this morning.