WNBF Pro Rich Knapps training log.

[Rich Knapp]

7 months out, 1 day before re-feed, flat as a pancake.

[kitarpyar]

Looking good Rich.

[Rich Knapp]

Originally Posted by kitarpyar

Looking good Rich.

Thanks kit

Ya as much as th weight is bouncing around with this carb cycle I do, fat is comeing off and weight is dropping but very slow. That tells me its water and fat NOT muscle.

[Rich Knapp]

Oct 6th

Body Weight = 162.4

Tri’s, Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: BCAA’s, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, Karbolyn and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o: Joint ReHab cream right before w/o.

“V” Handle Tri Press Downs S.S. sets, underhand and overhand grip
• 25 x 20/20
• 45 x 10/10
• 65 x 10/10
• 75 x 10/10
• 75 x 10/6
(same as 10 single sets)

“V” Handle Bi Curls
• 75 x 10
• 75 x 10
• 75 x 10
• 75 x 10
• 95 x 6
• 95 x 8
• 95 x 8

Single Arm Cable Side Delt raises (R/L)
• 25 x 10/10
• 25 x 12/12
• 25 x 12/12
• Cell Rush, LBA
• 25 x 10/10
• 25 x 10/10

( same as 22 singles )

[Chillen]

Strength and Confidence comes from within. And, you stand on this podium.

Creating a joint connection between head and heart puts a power pack behind your goals. Getting your head in sync with your heart and grasping the power of coherence gives you the energy efficiency you need to achieve changes that haven't been possible before.

The head can notice what things need to change, but the heart provides the power and direction to actually bring about the changes.

And, you stand on this podium, Rich.

Your GOAL is part of your SOUL; please CONSOLE; and make yourself WHOLE.

And, you stand on this personal podium, Rich.

Keep on ROCKEN ON!

best wishes for success!

Much respect your way, Rich


Don

[Rich Knapp]

Originally Posted by Chillen

Strength and Confidence comes from within. And, you stand on this podium.

Creating a joint connection between head and heart puts a power pack behind your goals. Getting your head in sync with your heart and grasping the power of coherence gives you the energy efficiency you need to achieve changes that haven't been possible before.

The head can notice what things need to change, but the heart provides the power and direction to actually bring about the changes.

And, you stand on this podium, Rich.

Your GOAL is part of your SOUL; please CONSOLE; and make yourself WHOLE.

And, you stand on this personal podium, Rich.

Keep on ROCKEN ON!

best wishes for success!

Much respect your way, Rich


Don

Thanks Don.

You should be a writer.

[Rich Knapp]

Weight back to down to 161.6 this morning. Family X-Mass party today (folks leave for AZ next week) thats why my re-feed was on Sun. instead of Sat. this week.

[Rich Knapp]

If you do or are looking at competing.

One way to find flaws.
Judges are never seated at the same level as you. Try taking your pics at a 45deg. up angle and see how you look. This will help you see yourself as the judges see you.

This is were so many bar stool judges mess up. Show pics, mag pics, show video's, 99% are at eye level or above. Almost NEVER at judges angle.

We all hate to say or admit we have flaws but we do. Human nature.

Now look for them and work at fixing them.

One of the biggest improvements you can make is admitting you have a flaw or flaws.

I haven't seen God's Bbing pics yet, have you?

If you make a smart @ss reply to this, thats your first, possibly biggest flaw. That means you don't taking improving serous.

I'm NOT talking about poundage you lift here, but your physique/look.

[BendtheBar]

Good tips and points.

I've seen a couple bodybuilders lately get upset on forums when people asked about a flaw or weak point. Your willingness to admit you aren't perfect and improve is what makes you a champion.

[Rich Knapp]

Originally Posted by BendtheBar

Good tips and points.

I've seen a couple bodybuilders lately get upset on forums when people asked about a flaw or weak point. Your willingness to admit you aren't perfect and improve is what makes you a champion.

Yes my biggest hurdle was getting over "I knew everything." just because I read some books and new some pro's.
I almost always took 1st in class. Yet I never took over all.
I always blamed it on being in the light weight class.

In bodybuilding I have learned the term "weight" is just a illusion, weather stressing the muscle or on stage.

I have many flaws I know. I have mastered how to cover then up, but at this stage of the game I have to eliminate them because judges know how to call a pose just to pull out your flaws.

I showed have fixed them first and I wouldn't have so much work to do now.

During my bulk my ego took over and I shot for that stupid 300 press and now that I'm leaning out I see it totally took my delts out of symmetry. Fronts are even bigger and backs and sides not much bigger. Thats fine for a power lifter but suck dog crap for a bodybuilder.

Am I pissed at myself?
YES

Why?
Will the judges ask me if I can press 300?
NO

Will they judge my symmetry against others?
YES

Now I have to work on: Controlling my ego, side and rear delts, during cutting among many other things.

When there is a $500.00 difference between first and second. $800.00 between first and third, and first is $1,000.00. Theres a lot of pissed at yourself justification.

Being able to say "I can bench 300lbs." Isn't worth $500.00 cash, at least not to me, and thats just at one show. When 1 show takes over a grand out of my pocket just to do it.

I broke the #1 rule,
Keeping your ego in check and a eye on the goal.

Time to buckle down and do what I do know. BUILD SYMMETRY, GET RIPPED AND SHOW WHAT I KNOW.

Nuff said.