WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 12th

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple shake.
AAEFX’s HBM

“A” W/O: This is more less do what I feel I need, had chest, back and arms already this week. I was going to do Db Shrugs but bas catch in my neck this morning. OUPS lets play.

Reverse Db Flies on Incline bench, palm down
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12
• 30’s x 12, having fun now let’s go.
• 30’s x 12
• 30’s x 12

Db Incline bench Shrugs, heck ya lets do it
• 100’s x 20
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15
• 120’s x 15

“B” W/O: Bi buster

Db Seated (daa lol ) Alternating Curls.
• 30’s x 10
• 40’s x 10
• 50’s x 8
• 50’s x 8
• 50’s x 7

Db Concentration Curls
• 50 x 10/10
• 50 x 10/10
• 40 x 10/10, slower tempo
• 40 x 10/10
• 30 x 10/10 even slower tempo
• 30 x 10/10

LG-5, Cell Rush, LBA Pro

Db Hammer Curls
• 50’s x 4

Back to top, Alt. Db Curls
• 50’s x 4

Straight Bar Cable curls
• 45 x 20

[Rich Knapp]

Jan 13
Tri pounding play day, Dakota had off so we hit it together in the morning. Slow and controlled continues tension.

Pre w/o’s: K-Otic, HBM, GlutaZorb
Intra w/o’s: BCAA, 50g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple shake.
AAEFX’s HBM

V Handle Press downs
• 50 x 10
• 50 x 10
• 50 x 10

Reverse Grip V
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10

Straight Handle overhand grip
• 50 x 10
• 50 x 10
• 50 x 10

Straight bar reverse grip
• 50 x 10
• 50 x 10
• 50 x 10

Over/under S.S. straight bar
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Underhand, speed sets between us
• 50 x 10
• 50 x 10
• 50 x 10
• LG-5, Cell Rush, LBA Pro
• 50 x 20
• 50 x 25

Later Dakota did some Bb pressing

• 135 x 10
• 150 x 3
• 205 x 2 Weight PR and rep PR

[Rich Knapp]

Jan 14th

Play day at my old gym

H.S. ISO Flat press

• 126 x 5
• 216 x 5
• 306 x 3
• 396 x F (1/2)
• 396 x F (1/2)
• 306 x 5
• 376 x F (1/2)
• 306 x 3

Machine Seated Tri Press downs

• 330 (stack) x 10
• 330 x 12
• 330 x 12

1/14/2012 play day - YouTube

1/14/2012 play day - YouTube

Machine Extended Arm Flies very slow and squeeze

• 145 x 10

[Rich Knapp]

Jan 16th during A w/o

incline with a face plant - YouTube

incline with a face plant - YouTube

[BendtheBar]

Excellent work Rich. Setting the weights down was a set in itself. Nice job!

[Rich Knapp]

Originally Posted by BendtheBar

Excellent work Rich. Setting the weights down was a set in itself. Nice job!

Thanks Steve. Ya it sucks it is like a w/o to load and unload them but heck work is work.
wasn't that long ago I had safety issues with 75's.

I'm not sure how much higher I will be able to go with the way I have to lift and curl them into position on the load.

I haven't been loosing my legs like at the gym since w/o at home but this time I did.

[BendtheBar]

How are the dumbbells holding up?

[Rich Knapp]

Originally Posted by BendtheBar

How are the dumbbells holding up?

Great but between Dakota's gains and my Row's and shrugs may need the 165 add on kit by spring. lol

[BendtheBar]

I imagine that's pretty costly.

[5kgLifter]

Originally Posted by Rich Knapp

Jan 16th during A w/o

incline with a face plant - YouTube

Looked like pure torture getting those things into position, 1-minute rest after setting up very much needed by the looks of it. Faceplant noted

Is there any way you can hook the dumbbells over the bar with those purpose made hooks that can be bought or something similar?