WNBF Pro Rich Knapps training log.

[Rich Knapp]

Sep 10th

Body Weight: 165.4 this morning.

Let’s recap.
Sat morning weight = 164.8 and it was a re-feed day.
Sundays was a off weights day and day after re-feed, B/W = 167.2.
Monday Morning (today) B/W = 165.4 and it’s a chest/abs day.
All threw nutrition and AAEFX **NEW** formula Lean Fix. NO cardio.

Chest

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Karbolyn, Joint ReHab Cream
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, blue berry, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Presses
• Bar warm up
• 185 x 10
• 225 x 10
• 225 x 7
• 215 x 4

22 ½ deg. Decline Bb Presses
• 215 x 10
• 215 x 7
• 205 x 5
• 185 x 10

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

12 sets, 93 reps (only counting fly’s as if they were double arm machine pec deck flies.)

[Rich Knapp]

Sep 11th

Body Weight = 164.6

Tri’s, Bi’s still tender yet.

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

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

Tri Press Downs, jumbo sets, underhand, ropes and overhand grip
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• 25 x 15/15/15
• Cell Rush, LBA
• 30 x 15/15/15
• 30 x 15/15/15

(Same as 21 singles)

[RobMoriRB]

solid work out....how did they feel after this work out?

[Rich Knapp]

Originally Posted by RobMoriRB

solid work out....how did they feel after this work out?

Lazy.

Not happy with it at all.

[Rich Knapp]

Hit macro’s dead on but made bad food choices for the way my body’s reacts. B/W up to = 165.2 this morning.

Good example of your body NOT reacting the same with all foods even if the timing, so called clean food and macro's are 99% the same. The 2 last meals, (2 hours apart) had a little shuffling to hit daily macro's on 100%

I swapped my sweet potato with same value of oatmeal and dropped string cheese and egg and had same value of breakfast sausage.

Daily macro's 100% the same and timing 99% the same . BUT I gained .6 instead of loosing .6 like I consistantly did the other days.

I am so glad this happened this far out and not in my real and full cutting prep.

[BendtheBar]

Interesting stuff here Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Interesting stuff here Rich.

[Rich Knapp]

Sep 12th

Body weight: up to 165.2

Hit macro’s dead on yesterday, but made bad food choices for the way my body’s reacts.

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:

Pro Grip Lat Pull Downs, slow and controlled
• 95 x 10, warm up
• 165 x 10
• 165 x 10
• 165 x 10

“V” Handle Pull Downs
• 165 x 8, Felt myself getting sloppy so stopped at 8
• 165 x 10, Learn to use mirrors to see if the target muscle getting red from work, and learn to love the pain.
• 165 x 10

Wide grip Pull Ups S.S. with Chin Ups
• 2 set
(Same as 4 singles.)

Cell Rush, LBA

Wide Grip Pull ups
• 2 set

[CoopDawg]

glad to see u still getting at it bro!

[Rich Knapp]

Originally Posted by CoopDawg

glad to see u still getting at it bro!

You ever think I would quite? Heck no, never no, way no how.