WNBF Pro Rich Knapps training log.

[Shadowschmadow]

Originally Posted by big_swede

Awesome work rich, your dedication is inspiring!

+1 Rich.

[Rich Knapp]

Originally Posted by Shadow

+1 Rich.

[Rich Knapp]

Jan 6th

Chest:

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

w/o = “A”(alone) Chest, 4-1-4-1 tempo
Db Low Incline Bench Press, gave this a try for first time at home alone
• 40’s x 12
• 50’s x 12
• 60’s x 12
• 70’s x 12
• 75’s x 5, all I could do to get them in place and safety became a issue. 5 lbs. each made a big difference.
• 50’s x 15
• 50’s x 15
• 50’s x 15

w/o = “B” Chest with Dakota

Decline Db Presses

• 50’s x 15, Dakota x 10
• 75’s x 10, Dakota 75’s x 10
• 100’s x 8, Dakota 85’s x 10
• 100’s x 9, Dakota 100’s x 5
• 110’s x 5, Dakota 110’s x f straight to 100’s x 5

 LG-5, Cell Rush, LBA Pro

[Rich Knapp]

Jan 9th Chest
Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb
Intra w/o’s: AAEFX Karbolyn and BCAA’s
Post w/o: AAEFX protein, spinach, No-fat milk, pineapple

w/o A : (alone)
Db Low Incline Presses
1. 65’s x 15
2. 65’s x 15
3. 70’s x 15
4. 70’s x 15
5. 75’s x 15, cool, I wasn’t able to get these in position or unloaded safely last time. Let’s try 80’s.
6. 80’s x 8, it took a lot out of me to keep control in load and unload.

w/o B: with Dakota
Db Decline Presses
• 75’s x 5
• 75’s x 10,
• 75’s x 13, Dakota x 10
• 80’s x 15, Dakota x 10
• 100’s x 9, Dakota x 9

Decline Bb Presses
• 135 x 10, Dakota x 10
• 175 x 10 , Dakota x 7
• 200 x 8, Dakota x 3
• 200 x 8, Dakota x 3
• LG5, Cell Rush, LBA Pro
• 155 x 15, Dakota x 7

Notes: This was a messed up day. Lots of things going on.

[bruteforce]

Still some nice work Rich, even with a hectic day!

[Rich Knapp]

Originally Posted by bruteforce

Still some nice work Rich, even with a hectic day!

Thanks Brute. Man I am so glad we don't get many days like yesterday.

Jan 10th

120 Incline bench Db Rows - YouTube

120 Incline bench Db Rows - YouTube

[Rich Knapp]

Jan 10th
– Back

Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o A (alone)
Db Incline Bench Rows (face down, Db brought to the upper thigh/hip)
• 100’s x 10
• 100’s x 10
• 100’s x 10
• 120’s x 5
• 120’s x 5
• 110’s x 10

w/o B with Dakota
Pro Grip LPD’s S.S. with chin up grip
1. 100 x 10/10, Dakota x 10/10
2. 110 x 10/10, Dakota x 10/10
3. 120 x 10/10, Dakota x 10/10
4. 140 x 10/8, Dakota x 10/10
5. 140 x 12/12, Dakota x 15/15

V Handle Pull Downs
1. 140 x 10, Dakota x 15
2. 140 x 16, Dakota x 12
3. 150 x 15, Dakota x 12
 LBA, LG-5, Cell Rush
4. 100 x 17, Dakota x 20
5. 100 x 22, Dakota x 30

[BendtheBar]

Love that LPD/chinup beat down Rich. You guys are killing it.

[Rich Knapp]

Originally Posted by BendtheBar

Love that LPD/chinup beat down Rich. You guys are killing it.

Thanks Steve. Ya, lessoning to my body I need to just do 1 w/o today.
I am real wore down. lol Dakota pushes it and me like Jer used to. He get a bit sloppy at the end reps but we have been keeping good form and control lifts. Thats why the weights havent been that impressive.

We will have a all out power week soon. I'll blow him away on that week. lol

He is making fast and great gains in weights. Body wise he is making good changes.

[Rich Knapp]

Jan 11th Body weight 161.2

1 w/o today and it was with Dakota.

Arms, Light Delts
Pre w/o’s: AAEFX’s HBM’s, Joint ReHab cream and K-Otic
Intra w/o’s: 30g AAEFX Karbolyn and some BCAA’s
Post W/O’s: Non fat milk, AAEFX Whey Protein and Karbolyn, V-C, AAEFX’s Glutazorb, HBM

w/o: (Dakota did same weight and reps)

Bb Over head press (gave it a light test today)
• Bar x warm up
• 95 x 15
• 115 x 10

Seated Alternating Db Curls, slow tempo
• 30’s x 10
• 30’s x 10
• 30’s x 10

Tri “V” Handle press downs
• 80 x 10
• 80 x 10
• 80 x 10

Straight bar Cable curls
• 80 x 10
• 80 x 10
• 80 x 10
• LG-5, Cell Rush, LBA Pro

Reverse “V” Handle Tri Press downs s.s. with Cable Curls
• 45 x 15/15
• 45 x 15/15
• 45 x 15/15