WNBF Pro Rich Knapps training log.

[BendtheBar]

And diet adjustments this week?

[Rich Knapp]

Originally Posted by BendtheBar

And diet adjustments this week?

Nope. Just the carb rotation I have been doing.

[Rich Knapp]

Nov 4th

Bodyweight = 160.6 - Day after re-feed.

10 min’s. band cardio at wake up, post weigh in.

Back & Bi’s

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush
Intra w/o: BCAA’s, 100% pure baking coca, LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, Karbolyn, spinach, pineapple, non-fat cottage cheese shake.

W/O: Low Back

Db 22 ½ incline Low Rows
• 75’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10
• 85’s x 10

Stiff Arm Lat Pull Downs and only 2 deep breaths for each bake.
• 35 x 10
• 35 x 12
• 35 x 10
• 35 x 10

Close Chin Up Grip, Pull Downs
• 125 x 10
• 145 x 10
• 155 x 10
• 155 x 10

Concentration Curls, Each 4 sets back to back, no brake other than when opposite arm was doing the work. (R/L)
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• Cell Rush, LBA
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10

15 min’s posing.

[Rich Knapp]

Nov 5th

Body Weight: 159.2 this morning.

Pre w/o: AAEFX’s K-Otic, Karbolyn, HMB, 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, pineapple shake, Glutazorb, HMB

w/o: Lower Pecs and Tri’s

22 ½ deg. Decline Bb press
• Bar warm up
• 135 x 10
• 205 x 10
• 255 x 3
• 275 x 2
• 285 x 1
• 255 x 3
• 225 x 9
• 205 x 10

Tri Press Downs, “V” handle reverse grip
• 35 x 15
• 45 x 15
• 45 x 15
• 55 x 15
• Cell Rush, LBA
• 55 x 15
• 55 x 15

Decline Bb Press + Micro Chains
• 205 x 5

15 min’s posing and squeezing muscle bellies.

[Rich Knapp]

Nov 6th

Bodyweight = 158.2, post wake up – pre little band cardio.

Pre w/o: K-Otic, HMB, 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. HMB, GlutaZorb

W/O: Delt, Ab’s

Db Side Laterals
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Side Laterals Pinkies up
• 30’s x 10
• 30’s x 10
• 30’s x 10

Db Side laterals, single arm (R/L)
• 15 x 12/12
• 15 x 12/12
• 15 x 12/12

DB Side Laterals, Pinkies Up
• 15’s x 15
• 15’s x 15
• 15’s x 15
Delts shot

Weighted Ab Crunches
• 4 sets
• Cell Rush, LBA
• 4 sets

15 min’s posing.

[Rich Knapp]

Nov 7th

B/W = 157.0

10 band cardio pre breakfast.

The carb cycle I'm doing seams to be working great. I see fat loss and I'm looking better.

Strength loss = Minimal to none.
Energy level = Down, Thank you AAEFX for K-Otic. It brings be back to life. I am actually seeing its effects more on cut than I realized it had, even more other cuts now that I was on a long bulk.

I was nervous on all the fat I took in on bulk, that my body would have transitioned to looking for fat its primary fuel over carbs. This would bring problems to cutting and loosing fats as to I would have to revamp from carb cycling to fat cycling.

At this point it looks like I keep a good balance in bulk.

[RobMoriRB]

all ways a good sign, when everything goes as planned

[Rich Knapp]

Originally Posted by RobMoriRB

all ways a good sign, when everything goes as planned

Yeppers

[BendtheBar]

Originally Posted by Rich Knapp

At this point it looks like I keep a good balance in bulk.

[Rich Knapp]

Nov 8th

Bodyweight = 156.2

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

W/O: Back

Pro Grip Lat Pull Downs
• 55 x 10 (warm up)
• 145 x 10
• 165 x 10
• 185 x 10
• 185 x 10

“V” Handle Pull Downs
• 185 x 8
• 185 x 10
• 185 x 10
• 185 x 10

Close Chin Up Grip, Pull Downs
• 145 x 10
• 145 x 10
• 145 x 10, crap, nose bleed
• Cell Rush, LBA
• 145 x 10
• 145 x 10
• 55 super slow x ?

15 min’s posing.