WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

Bam! Bring the pain.

You have no idea how many times I had to say "I wan't 1st and beet my last show package. I am a pro now deal with it. " In my head. lol

[Chillen]

Originally Posted by 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.

The changes in the present.

Bring changes to the future.

Keep on rocken it, Rich.



Best wishes,

Don

[Rich Knapp]

Thanks Chillen.

The one NICE part of dropping weight is I get to eat more.

Down another .5 this morning.

[BendtheBar]

Originally Posted by Rich Knapp

You have no idea how many times I had to say "I wan't 1st and beet my last show package. I am a pro now deal with it. " In my head. lol

I can't imagine how motivated you feel right now.

[Rich Knapp]

Sep 5th

Body weight: down to 165.6

Back

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, Karbolyn, i-Rush
Intra w/o: BCAA’s, Karbolyn, pure baking coca, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Low-fat chocolate milk, spinach
and Karbolyn, shake, AAEFX’s HBM.

w/o:

Single Arm Pull Downs (R/L), slow and controlled
• 55 x 10/10
• 55 x 10/10
• 60 x 10/10
• 60 x 10/10

“V” Handle Pull Downs
• 95 x 10
• 115 x 10
• 115 x 10

Wide grip Pull Ups S.S. with Chin Ups
• 2 set

Cell Rush, LBA

Wide Grip Pull ups
• 2 set
• Clocked 15 sec static hold
• Clocked 26 sec static hold
• 1 set of reps

Man I felt it. Loved it.

[Rich Knapp]

Currant daily starting macro's:
40% pro, 40% carb, 20% fats
186g pro, 186g carbs, 41g fats

I lower the carbs only when I stop dropping weight.

1 refeed day a week were I raise my carbs only 100g's.

[Rich Knapp]

Off weights day= 9/6/2012.

Morning Body weight = 165.0

[Rich Knapp]

9/7/2012

Morning body weight = 164.8

[Mr.Silverback]

I've said this before and I'll say it again...I love how detailed your log is Rich! Always interesting to read!

Silverback Barbell

[Rich Knapp]

Originally Posted by Mr.Silverback

I've said this before and I'll say it again...I love how detailed your log is Rich! Always interesting to read!

Silverback Barbell

Thanks SB. I have had it drilled in my head by many very successfully bodybuilding people. (Ken Wheeler "Flex" one of them ) Your physique is only as detailed as the detail you put in.


My words;

"You can have every excuse in the world on why you look/looked like shit.
At the end of the day you only look/looked as good as the effort and detail you put in."