WNBF Pro Rich Knapps training log.

[Rich Knapp]

[Rich Knapp]

Oct 15th

Body Weight = 160.8

Chest

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, HMB’s, GlutaZorb, Karbolyn, spinach shake.

w/o: Chest

Db 22 ½ deg. Incline Press
• 30’s x warm up
• 85’s x 10
• 85’s x 12

Bb 22 ½ deg. Incline Press, deep
• 185 x 10
• 185 x 7
• 185 x 7
• 205 x 7
• 225 x 4
• Cell Rush, LBA
• 225 x 6
• 225 x 4



----------------------------------------------
Oct 14th

Body Weight = 162.4 (day after re-feed)

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.

• Single Arm Bi Curl Downs

• “V” Handle Tri Press Downs S.S. sets, underhand and overhand grip

• Single Arm Cable Curls

• Tri Press Downs, Over hand-underhand S.S.’s

• Straight Bar Curl Downs

Felt good. I didn’t get sick. Back to pushing it tomorrow.

[Rich Knapp]

Oct 16th morning, 160.0 today.

[Rich Knapp]

Oct 16th

Body Weight = 160.0

Tri’s, Bi’s, Delts

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, pineapple and spinach shake. AAEFX’s Glutazorb, AAEFX HMB

w/o:

Single Arm Concentration Curls
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
• 50 x 10/10
• 40 x 10/10
• 40 x 10/10 with a last rep squeeze.

“V” Handle Tri Press Downs S.S. sets = underhand and overhand grip
• 25 x 15/15
• 45 x 15/15
• 45 x 12/12
• 45 x 10/6

Rope Curls
• 45 x 15
• 45 x 15
• 45 x 15

Reverse Grip Tri Press Downs
• 45 x 15
• 45 x 12

Db Side Laterals, (R/L), only long enough brake to change plates
• 40 x 10/10
• 40 x 10/10
• 30 x 10/10
• 20 x 15/15
• Cell Rush, LBA
• 20 x 10/10
• 10 at top ½ of rep x 12/12
• Straight into 5 at top ½ of rep x 12/12

26 sets for the day.

[Rich Knapp]

The vid is one of my go to guys. Berto.

[Rich Knapp]

Oct 17th

Body weight: 160.0 (ate later than norm last night)

Back

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

w/o: All sets Slow and squeeze

Single Arm Chest Supported Low Rows, 2 sets back to back (R/L)
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10

Single Arm Lat Pull Downs (R/L)
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10 straight into
• 45 x 10/10 again into
• 45 x 10/10 and
• 45 x 10/10

Pro grip Lat Pull downs, to back of neck
• 95 x 10
• 95 x 10
• 95 x 10
• 95 x 10

“V” Handle Pull Downs
• 95 x 10
• 95 x 10
• 95 x 10
• 95 x 10

Cell Rush, LBA

Wide Grip Pull ups
• 2 sets

22 sets for the day.
Making the light weight feel like a ton. BOOM.

[Rich Knapp]

10/18/2012
As you may already know, I'm not big on typing or good with words but here goes.

I'm in prep for the first ever "2013 Buckeye WNBF Tournament of Champions Pro Drug Free Wheelchair" on April 13th 2013. This is also the ONLY, drug free and tested Pro wheelchair show in the world.

At this time I have cut down from the 2 year bulk from 171-172 to 160. I may have to slow the cut down in Nov. You can never be to lean but there is a point were you need to weigh the pro's and con's. I'm doing a carb cycle type cut with no cardeo and it seems my body is reacting well to it at this point.

Since I started my prep many people ask me why I don't go compete NPC wheelchair and try for a IFBB card and have more competition. I'm not a hater so lets get that out of the way right here and now.

Yes the NPC/IFBB wheelchair class has been around over 10 years and the INBF/WNBF only 2 going on 3 years. So yes the NPC has more competitors. Yes I could move to NPC, but I am proud of being drug free and tested to prove it. Is NPC wheelchair tested? NO. So why should I change my likes and goals? Why not help get them out there in case others have the same likes and goals?

People say to me, "Theres going to less than 5 on stage. Wheres the competition for a being "Best drug free in the world" ? Theres people down grading the fact that the Ternamint of Champions is the only Pro tested show with the wheelchair class in world so who ever wins it, is the best drug free and tested wheelchair pro in the world.

Every drug free wheelchair bodybuilder in the world has the same chance as the rest of us to sign up, do the Drug free Wheelchair Nationals, win a WNBF Pro card and then hit the night show to compete for being the best drug free wheelchair in the world. The show don't have the title "worlds", but with it being the only drug free and tested Pro wheelchair show in the world? Think about it.

My goal for the sport? Bring it to the level of able body were a drug free wheelchair bodybuilder has a choice and don't have to put there likes or goals aside just so they can have fun, compete and be competitive.

My personal goals in the sport? Stay drug free and tested to prove it. Stay healthy as I can be for a person with M.S. , push my body to the limits and bring a better package to each new show.

Deep down ? Ya, I want to win, who don't.

Will the world end if I don't? No.

There will be another show to redeem myself.

There will be more shows. I will keep learning, pushing and growing.

In this sport. If you think you know it all? In reality? You know nothing.

[Rich Knapp]

Oct 18th
Body Weight: 160.0 this morning.

Chest

Pre w/o: AAEFX’s K-Otic, HBM, GlutaZorb, Joint ReHab Cream
Intra w/o: BCAA’s, AAEFX’s Cell Rush and LBA
Post w/o’s: AAEFX protein’s, Karbolyn, non-fat cottage cheese, spinach shake, Glutazorb, HBM

w/o: Power chest day, AAEFX’s Joint Rehab

22 ½ deg. Incline Bb Presses, brakes only long enough to change plates
• 135 x warm up
• 205 x 5
• 255 x 3
• 275 x F, got ¾ way up (285 is my PR with longer brakes.)
• 255 x 3
• 205 x 8

22 ½ deg. Decline Bb Presses, same brakes
• 205 x 5
• 255 x 1
• 275 x 1 (Pretty tired and almost a F, but I’ll go for the 280)
• 280 x Bad un-rack, F (300 is my PR with longer brakes.)
• Cell Rush, LBA
• 225 x 5, narrower grip
• 225 x 5, standard grip

Blacking out. Time to call it a day.

[BendtheBar]

No blacking out allowed. Keep crushing it Rich.

[Rich Knapp]

Originally Posted by BendtheBar

No blacking out allowed. Keep crushing it Rich.