WNBF Pro Rich Knapps training log.

[Rich Knapp]

Back play day with Dakota this weekend, and even dieting I still hit a over 320 x 1, "V" handle Lat pull Down.

[BendtheBar]

Originally Posted by Rich Knapp

Back play day with Dakota this weekend, and even dieting I still hit a over 320 x 1, "V" handle Lat pull Down.

You're gonna break that thing.

[Rich Knapp]

Originally Posted by BendtheBar

You're gonna break that thing.

lol probably. Its commercial rated but its only 300lb's rated.

[Rich Knapp]

Sep 17th
Body Weight: 165.4 this morning.

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: non-fat milk, a AAEFX protein’s, banana, Karbolyn shake. Glutazorb, HBM

w/o:

22 ½ deg. Incline Bb Pin Presses
• Bar warm up
• 135 x 10
• 205 x 10
• 225 x 9
• 225 x 7

22 ½ deg. Decline Bb Pin Presses
• 225 x 10
• 225 x 5
• 205 x 10
• 205 x 7

Low Cable Single Arm Flies, lying on bench (R/L)
• 30 x 10/10
• Cell Rush, LBA
• 30 x 10/10
• 30 x 10/10
* fly’s as if they were double arm machine pec deck flies.

[kitarpyar]

Originally Posted by BendtheBar

True. It just seems so amazingly dedicated to those of us who don't have to do it each day.

x2. I dont diet even anywhere as strictly as you, and yet I find myself wishing that the "cut" was over so that I can go back to maintenance calories again.

[RobMoriRB]

hell of a work out, and keep pumping...the show will be around in know time

[bb12]

Keeps killing it day in and out!!

Nice work Rich

[Rich Knapp]

Originally Posted by kitarpyar

x2. I dont diet even anywhere as strictly as you, and yet I find myself wishing that the "cut" was over so that I can go back to maintenance calories again.

Originally Posted by RobMoriRB

hell of a work out, and keep pumping...the show will be around in know time

Originally Posted by bb12

Keeps killing it day in and out!!

Nice work Rich

[Rich Knapp]

Sep 19th

Body weight: up to 164.2 (Lighter workout yesterday.)

Back

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

w/o:

Pro Grip Lat Pull Downs

• 95 x 10, warm up
• 165 x 10
• 175 x 10
• 175 x 10

Db 22 ½ incline bench Low Rows, squeeze and hold reps
• 65’s x 10
• 65’s x 10
• 65’s x 10

“V” Handle Pull Downs
• 155 x 10
• 155 x 10
• Cell Rush, LBA
• 155 x 10
• 155 x 10

----------------------------------------------------------

Sep 18th

Body weight down to = 164.0

Traps and Delts

Pre w/o: K-Otic, HMB, i-Rush
Intra w/o: BCAA’s, pure baking cocoa
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach, non-fat milk shake.

W/O:

Cable Side Delt Raises (R/L) S.S. with Front Raises
• 25 x 10/10/10
• 25 x 10/10/10
• 25 x 10/10/10
• 20 x 10/10/10
• 20 x 10/10/10
Same as 10 single sets

LBA, Cell Rush

DB speed shrugs
• 3 sets

[BendtheBar]

Good to see you back. Hadn't seen you on Facebook and thought maybe you skipped town.