WNBF Pro Rich Knapps training log.

[Mr.Silverback]

Originally Posted by Rich Knapp

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."

Amen brother amen

Silverback Barbell

[BendtheBar]

Originally Posted by Rich Knapp

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."

Says it all.

[Rich Knapp]

Sep 7th

Body Weight = 164.8

Chest and Tri’s, Db and body weight work.

Changed things up a little with sups today due to sleeping later and w/o timing.

Pre w/o: K-Otic, HBM, Joint ReHab cream
Intra w/o: BCAA’s, 5g pure cocoa, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, spinach, Low-fat Chocolate Milk, pineapple shake, AAEFX i-Ruch 475, HBM, Karbolyn, GlutaZorb

w/o = slow 4-1-4-2/squeeze = tempo, Chest is still tender to the poke yet for Monday. Whoo Yaa

Db 22 ½ deg. Decline Press
• 60’s x 10
• 70’s x 10
• 80’s x 10

Db 22 ½ deg. Incline Press
• 80’s x 10
• 80’s x 10
• 80’s x 10

Flat Bench Db Flies, bottom 2/3rd with all pec exploding contractions
• 10’s x 20
• 15’s x 20
• 15’s x 22, ouch

Cage Style (bench) Dips, Deep
• 20
• 20
• Cell Rush, LBA
• 25
• 30
• 35
__________________________________________________ _______________

[RobMoriRB]

hell of a session, and not back for the timing

[Rich Knapp]

Originally Posted by RobMoriRB

hell of a session, and not back for the timing

[Rich Knapp]

Sep 8th morning weight = 164.8

Re-feed day today. 166.6 down to 164.8 (morning). This week a 1.8 lb. drop.

L-A-T today. I'll log how things go later today.

[Rich Knapp]

Sep 8th

Back and Bi’s

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

W/O: Db and body weight work, slow tempo

Pull Ups
• 3 sets

Db Low Hammer Grip rows, 22 ½ deg. Incline Bench, face down S.S. with Db Elbows wide “T” bar style Rows.
• 70’s x 10/10
• 70’s x 10/10
• 70’s x 10/10
(Same as 6 singles)

Seated 45deg. Incline Bench, Alternating Db Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Concentration Curls (R/L)
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10, no brake, right into next set
• 30 x 10/10
 Cell Rush, LBA
• 30 x 10/10, no brake, right into next set
• 30 x 10/10

Chin Ups
• 3 sets

21 single sets for the day

[Rich Knapp]

This will be in my log but lets recap.

Sat morning weight = 164.8 and it was a re-feed day.

Sundays was a off day and day after re-feed, B/W = 167.2.

Monday Morning (today) B/W = 165.4 and its a chest/abbs day.
All threw nutrition and AAEFX **NEW** formula Lean Fix. NO cardio.

Only .6 to drop to be at last weeks low. Then every day I drop till Sat. will be new lows. These are the Gold Standard weight fluctuations and loss per week in the field of successfully weight loss, bodybuilding or other. I just do it with NO cardio.

Goal is 1.5-2 lbs. a week and you will maintain being healthy and minimize muscle loss with a proper macro lay out.

[70sBB]

Good luck Rich!

[Rich Knapp]

Originally Posted by 70sBB

Good luck Rich!

Thanks 70's.

Don't take it wrong please I mean no disrespect but "Luck" has nothing at all to do with it.

I know your intent though and thank you much.