WNBF Pro Rich Knapps training log.

[5kgLifter]

congrats on the PR's Rich!


What's the difference between a New PR and a Lifetime PR though?

[Rich Knapp]

Originally Posted by 5kgLifter

congrats on the PR's Rich!


What's the difference between a New PR and a Lifetime PR though?

Life time are threw my whole life.
Other PR's can be just since my coming out of retirment.
I also list if they are a weight or rep PR also. Thats so people know what makes it a PR.

[Rich Knapp]

July 13

Off day.

July 14th

Lift-A-Thon:
It was a fun day. We all did challenges with our body weight. Flat Presses, Pull Ups, Chin Ups and Lat Pull Downs.

How many reps you could do with your body weight or weight equal to your body weight.

Tammy made a great 1 hour post workout meal plus I grilled out burgers and brats.

Karbolyn and K-Otic samples went out. Plus each person got Karbolyn and K-Otic pre lifting and Karbolyn post.

We discussed things like supplements, health, injuries and dealing with them.

I got pics, but some people were camera shy and didn't want pics taken much or at all.

Over all everyone had a great time and enjoyed the food as well.

No spectacular weights were hit, just a few impressive reps count sets, but nothing great enough to wright about.

Goal was for everyone to have learned and enjoyed there time. Goal was achieved. We had a blast.

[Rich Knapp]

July 16th

Today Chest and Tri’s:

Pre w/o: K-Otic, , 10g Karbolyn, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn, V-C, pineapple shake, AAEFX HBM

w/o = Chest, SpeedBall, Joint ReHab, rep range work

Bb 22 ½ deg. Decline Press
• 170 x 10
• 185 x 10
• 205 x 10
• 225 x 8
• 185 x 15

Bb 22 ½ deg. Incline Press
• 135 x 10
• 185 x 10
• 200 x 10
• 200 x 10
 Cell Rush, LBA
• 135 x 20 speed reps
• 135 x 20 speed reps

i-Rush 475 note: I was going to go post w/o but I love how it works taking it pre w/o so just going to stay with that.
__________________________________________________ ______________________________

w/o = “#2” Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic
Intra w/o: BCAA’s, 30g Karbolyn, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, nonfat milk, NF -Pro

Tri press Downs, “V” Handle, Underhand and Overhand grip, Super sets, slow
• 25 x 15/15
• 45 x 15/15

 REVERSED ROTATION
• 45 x 15/15
• 40 x 15/15

Reverse Rotation, went to straight bar
• 40 x 15/15
• 40 x 15/15

Single arm Tri Press Downs, Overhand/Underhand
• R = 15 x 15/15, L = 15 x 15/15
• R = 15 x 15/15, L = 15 x 15/15

[RobMoriRB]

keep it up Rich, looks solid like always

[Rich Knapp]

July 17th

Back and Bi’s

Pre w/o: K-Otic, HBM, 20g Karbolyn, GlutaZorb, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, 5g’s pure Baking cocoa, before last sets: LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach, non-fat milk, 5 almonds, 40g Karbolyn shake.

W/O: “am” Back

“V” Handle Lat pull downs
• 95 x warm up
• 165 x 10
• 170 x 10
• 170 x 10

Pro Grip Lat Pull-downs to front
• 170 x 10
• 170 x 10
• 170 x 10

Db Low rows, 22 ½ deg. Incline Bench, face down
• 85’s x 10
• 85’s x 10
• 85’s x 10
 Cell Rush, LBA
• 85’s x 12
• 85’s x 12

i-Rush NOTE: Back had a great pump and felt swelled. Looked good also.

__________________________________________________ ___________________________________
W/O: “pm” Bi’s

Pre w/o: K-Otic, HBM
Intra w/o: BCAA’s, 50g’s Karbolyn
Post w/o: non-fat milk and chicken breast

W/O:

Db Concentration Curls, slowww (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10
• 40 x 10/10
• 40 x 10/10

[Rich Knapp]

July 19th

Today Chest:

Pre w/o: K-Otic, 5g pure cocoa, HBM, GlutaZorb, i-Ruch 475
Intra w/o: BCAA’s, 20g natural Lemon juice, 40g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Non-fat Milk, 20g Karbolyn, V-C, pineapple shake, AAEFX HBM

w/o = Mid day w/o, SpeedBall, Joint ReHab

Bb 22 ½ deg. Decline Press
• 135 x 10
• 185 x 10
• 205 x 3
• 255 x 3
• 285 x 1
• 295 x F
• 295 x Failed ½ way up for lock out.
• 225 x 10

Bb 22 ½ deg. Incline Press
• 135 x 7, clicking in left shoulder
 Cell Rush, LBA
• 205 x 10
• 225 x 9, failed on rep 10
__________________________________________________ ______________________________

[kitarpyar]

Great lifting. I would be happy to get those weights on a flat, forget about incline

[Rich Knapp]

Originally Posted by kitarpyar

Great lifting. I would be happy to get those weights on a flat, forget about incline

Thank you. Lots of dedicated work to better my upper pecs for symmetry on stage.

[Rich Knapp]

July 22nd

Delts

Pre w/o: K-Otic, 5g Pure baking cocoa, 25g Karbolyn, HBM, GlutaZorb, i-Rush
Intra w/o: BCAA’s, 30g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat milk, 30g Karbolyn, spinach shake. HBM, GlutaZorb

W/O: Delts 15 min’s SpeedBall, A Sunday short but sweet.

Bb Military Press alternating between front of neck and behind.
• Bar x warm up 10/10
• 65 x 10/10
• 85 x 10/10, slowed way down the tempo
• 85 x 10/10
• 85 x 10/10

Cable Rear Flys (L/R)
• 25 x 10/10
• 25 x 10/10
• 25 x 10/10
 Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

Short, sweet to the point. Same as 15 single sets, at a slow tempo.