WNBF Pro Rich Knapps training log.

[Rich Knapp]

Oct 29th

Bodyweight = 159.6

Back & Bi’s

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

W/O: Last few back w/o’s were dedicated to low back, today upper back.
Concentrating on the lat doing all the work.

Pull Ups
• 2 sets

Pro Grip Lat Pull Downs
• 145 x 10
• 165 x 10
• 185 x 8
• 185 x 6
• 145 x 10, saturation set

Close Chin Up Grip Pull Downs
• 145 x 7
• 145 x 10, OMG the pain
• 145 x 10

Alternating Db Bi Curls, concentrating on Bi doing all the work.
• 20’s x 12
• 30’s x 12
• 30’s x 12
• 40’s x 10
• Cell Rush, LBA
• 40’s x 10
• 20’s x 20, saturation sets
• 20’s x 20

15 min’s posing.

[Hunterace]

Great workout Rich!!! Had a pack of the K-Otic you gave me today before my workout, great sh!t! Had a monster workout! Thank you again!

[Rich Knapp]

Originally Posted by Hunterace

Great workout Rich!!! Had a pack of the K-Otic you gave me today before my workout, great sh!t! Had a monster workout! Thank you again!

You are more than welcome.

[Rich Knapp]

Oct 31st
B/W = 157.8

Off weights and cardio. 1 hour pose practice.

Oct 30th

Bodyweight = 159.4

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: BCAA’s, LBA and Cell Rush
Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach shake. HBM, GlutaZorb

W/O: Delt, Ab’s

Db Side Laterals
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db Side Laterals Pinkies up
• 20’s x 15
• 20’s x 15

Single Arm Delt Cable Raises (R/L)
• 15 x 10/10
• 15 x 10/10
• 15 x 10/10

DB Side Laterals, Pinkies Up
• 20’s x 15
• 20’s x 15
• 20’s x 15

Db side Laterals, Palm down
• 20’s x 15
• 20’s x 12
• 20’s x 10

Cell Rush, LBA

Weighted Ab Crunches
• 4 sets

15 min’s posing.

[Hunterace]

Great work Rich! You look like you weigh much more than that! What's your goal/competition weight?

[Rich Knapp]

Originally Posted by Hunterace

Great work Rich! You look like you weigh much more than that! What's your goal/competition weight?

Have to remember its all upper body weight.

I don't set a goal weight. I go for a goal look. I'm going for a Alberto ripped/lean this time.

[Rich Knapp]

Oct 31st
B/W = 157.8

Off weights and cardio. 1 hour pose practice.

[Rich Knapp]

Nov 1st

People that don't know but, a proper posing session is like cardio if you put your all into it. A perfect example is yesterday I did "No" workout, "NO" cardio, didn't change my macro's and I did 1 hour of posing. Today I weighed in at 156.4lbs. Thats 1.4lbs. lighter than yesterday morning.

[Rich Knapp]

Nov 1st

Body Weight: 156.4 this morning.

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, non-fat cottage cheese, spinach, pineapple shake, Glutazorb, HBM

w/o: Db Self load Chest upper chest

22 ½ deg. Incline Db press, self-load.
• 65’s x 10
• 70’s x 10
• 70’s x 10
• 70’s x 10
• 80’s x 10
• 90’s x 10
• Why not try 100’s, - x F, ¾ way up (110’s is my non self-load PR.)
• Cell Rush, LBA
• 70’s x 12
• 70’s x 15

15 min’s posing and squeezing muscle bellies.

[Rich Knapp]

Nov 2nd

B/W = 156.6

Off weights and cardio
------------------------------------------------

Nov 3rd

Body weight = 157.4

Re-feed day

Arms and Traps. Tracking pic day
Pre w/o: K-Otic, HMB, i-Rush, Karbolyn
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach shake.

W/O: Light weight, slow tempo

Alternating Incline Bench Db Curls (R/L)
• 20’s x 20/20
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

Db Concentration Curls (R/L), no brake between sets
• 30’s x 10/10
• 30’s x 10/10

Tri Press Downs “V” handle super sets – Overhand/Underhand
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
(Same as 10 single sets)

Db Shrugs
• 30’s x 30
• 30’s x 30
• 30’s x 30
• Speed reps didn’t count reps
• Speed reps again

LBA, Cell Rush

DB speed shrugs again for 2 sets