WNBF Pro Rich Knapps training log.

[Rich Knapp]

8/31/2012 update - YouTube

8/31/2012 update - YouTube

[BendtheBar]

Originally Posted by Rich Knapp

8/31/2012 update - YouTube

Looking forward to this. Any clue if the promoters are going to get on board with live streaming via Ustrem?

[Rich Knapp]

Originally Posted by BendtheBar

Looking forward to this. Any clue if the promoters are going to get on board with live streaming via Ustrem?

I don't think so.

[Rich Knapp]

Aug 31st

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, i-Rush
Intra w/o: BCAA’s, LBA, Cell Rush, pure baking cocoa
Post W/O: AAEFX Whey Protein, spinach, 10g AAEFX Karbolyn, low-fat chocolate milk, shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: light weight (primarily Tri’s ) Joint ReHab right before w/o.

Bi Straight Bar Curl Downs S.S. with Tri Press Downs.
• 25 x 15/15
• 45 x 15/15
• 45 x 15/15

Bi Straight Bar Curl Downs S.S. with Stiff Arm Bar Press downs
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15

Double arm Db Kick Backs
• 20’s x 15
• 20’s x 15
• 20’s x 15

Things still looking good for going full boat on Monday.

[Rich Knapp]

Sep 3rd

Body Weight: 166.6 this morning.

Chest

First day back to all rep range work finished off with a couple saturation sets. I’ll plan on days 1-3 doing mostly barbell and cable work then a day off, next rotation – mostly dumbbell and cable work.

Leaving my ego at the door. I’m going to shorter brakes between sets (average of 20-30 sec.’s), no less than 5 reps and a slower tempo. Making every rep count.

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Karbolyn, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: BCAA’s, Pure Baking cocoa, AAEFX’s Cell Rush and LBA
Post w/o’s: 8 oz. Low-fat milk, a AAEFX protein’s, spinach, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• 135 x 10
• 185 x 10
• 205 x 10
• 225 x 5
• 205 x 5

22 ½ deg. Decline Bb Presses
• 205 x 8
• 205 x 8
• 205 x 6
• 185 x 10 (I took a little longer brake, felt like I was going to pass out. Took in extra water.)
• 185 x 9 (CNS failed.)

Low Cable Single Arm Flies, lying on bench (R/L)
• 25 x 10/10
• Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

Ab crunches (3 – 5 sec. brakes between sets)
• 6 sets

Day 19 total sets.

[Chillen]

Keep up rocken, Rich! Balls to the wall, and thats right ego out the door for personal benefit baby!

This flat rocks!



Have a great day, Rich!

Peace and happiness to you, brother.


Don

[RobMoriRB]

going to be a solid rotation...keep it up

[Rich Knapp]

Originally Posted by Chillen

Keep up rocken, Rich! Balls to the wall, and thats right ego out the door for personal benefit baby!

This flat rocks!



Have a great day, Rich!

Peace and happiness to you, brother.


Don

Originally Posted by RobMoriRB

going to be a solid rotation...keep it up

[Rich Knapp]

Sep 4th

Body Weight down to = 166.0

Tri’s and Bi’s

Pre w/o: AAEFX’s HBM’s, K-Otic, i-Rush
Intra w/o: BCAA’s, LBA, Cell Rush, pure baking cocoa
Post W/O: AAEFX Whey Protein, spinach, 10g AAEFX Karbolyn, low-fat chocolate milk, shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Controlled 4-1-4-1 tempo, Joint ReHab right before w/o.

Bi Straight Bar Curl Downs S.S. with Tri Press Downs.
• 25 x 15/15
• 55 x 15/15
• 55 x 15/15
(Same as 6 singles)

Tri Press downs - underhand /ropes/overhand grip ( Jumbo sets )
• 25 x 10/10/10
• 35 x 10/10/10
• 35 x 10/10/10
(Same as 9 singles)

Straight Bar Bi Curls
• 35 x 10
• 55 x 10
• 55 x 10

Tri Press Downs, straight bar
• 55 x 10
• 55 x 10
• Cell Rush, LBA
• 55 x 10
• 55 x 10
• 55 x 20 ground out

23 single sets for the day.

[BendtheBar]

Bam! Bring the pain.