WNBF Pro Rich Knapps training log.

[Rich Knapp]

June 19th

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s Pure baking cocoa
Intra w/o: BCAA, 40g’s lemon juice
Immediate Post w/o: AAEFX’s NF Pro, 30g Karbolyn, 10g soy nuts, spinach blended together. HBM

W/O: Traps and Ab’s (short and sweet but add it up)

Db Trap Pulls on Incline Bench
• 60’s x 20, (20 reps = 2,400 lbs. moved)
• 80’s x 20 (40 reps @ 5,600 lbs. moved)
• 90’s x 20 (60 reps @ 9200 lbs. moved)
• 90’s x 20 (80 reps @ 12,800 lbs. moved)
• 90’s x 20 (100 reps @ 16,400 lbs. moved)

NOTE: 5 sets of 150’s at 10 reps would be 50 reps @ 15,000 lbs. moved. So I moved 1,400 lbs. more while being able to keep better form and tighter contractions.

Incline Bench Ab Crunches
• 3 sets

[RobMoriRB]

i do not know if your Body build or just crazy.....ill go with the BBer lol one solid work out keep it up

[Rich Knapp]

Originally Posted by RobMoriRB

i do not know if your Body build or just crazy.....ill go with the BBer lol one solid work out keep it up

[Rich Knapp]

June 20th
Still at 166.6 even after eating supper last night at our freinds house.

Back and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, , 20g Karbolyn(in oatmeal)
Intra w/o: BCAA’a, 5g’s pure Baking cocoa, 20g lemon juice, before last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, 30g Karbolyn, 10g soy nut shake.

W/O: #1, Back (85 deg’s, 75% humidity in house.)

Pull ups, Chin ups, Pro Grip Lat Pull Down, 3 way (Jumbo sets)
• 10-10-145 x 10
• 10-10-145 x 10
• 10-10-145 x 10 (up to same as 9 single sets)
• 10-6-145 x 8
 Cell Rush, LBA
• 10-10-145 x 10
Same as 15 single sets.
__________________________________________________ ___________________________________
W/O: “2” Bi’s

Pre w/o: K-Otic
Intra w/o: BCAA’s, 35g’s pure lemon juice
Post w/o: Flat out pizza made to fit in macro’s

Db Concentration curls (R-L)
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10
• 60 x 10/10

Low Pulley Rope Curl’s
• 55 x 15
• 65 x 15
• 85 x 15
• 105 x 15

[RobMoriRB]

solid work out Rich, keep it up

[Rich Knapp]

June 21st, off weights, B/W= 166.4

[Rich Knapp]

June 22nd

Today Chest and Tri’s:

1 hour post breakfast

Pre w/o: K-Otic, 5g pure baking cocoa, HBM, GlutaZorb,
Intra w/o: BCAA’s, natural Lemon juice
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, 30g Karbolyn shake, AAEFX HBM

Morning B/W = 165.6

w/o = Chest, SpeedBall, Joint ReHab

22 ½ deg. Decline, Db Press’s, Mac helped with loading.
• 60’s x 8
• 80’s x 8
• 100’s x 8
• 110’s x 8, PR
• 120’s x 3, new no spotter, no help out of hole, PR

Bb 22.5 Incline Presses
• 135 x warm up
• 205 x 5
• 225 x 3
• 245 x 1
• 255 x 1, PR
• 265 x F
 Cell Rush, LBA
• 205 x 5, first rep was pin press
• 135 x 20

__________________________________________________ ______________________________

w/o = “#2” Tri’s, right elbow a little tender but going to see what I can do.

Pre w/o: HBM, GlutaZorb
Intra w/o: BCAA’s, K-Otic, 20g natural lemon juice.
Immediate Post w/o: Chicken, cheese, onion, Taco Sauce homemade Burrito made with a Flat Out crust.

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

Db Kick Backs
• 8 set

[Rich Knapp]

I love setting my daily macro's with Pro Track, 2nd night on low carbs and I get a supper like this chicken burrito.

[RobMoriRB]

I am in love lol that looks pretty tasty lol

[Rich Knapp]

June 23rd
B/W = down to 164.8