WNBF Pro Rich Knapps training log.

[Rich Knapp]

Nov 13th

Body Weight: 155.8 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, non-fat cottage cheese, spinach, shake, Glutazorb, HMB

w/o: (light workout, later this week will be a higher set count)

22 ½ deg. Decline Db press (worked out with Dakota and Liz they loaded/unloaded me)
• warm up’s
• 85’s x 12
• 95’s x 12
• 120’s x 4
• 100’s x 12
• 100’s x 10
• Cell Rush, LBA
• 80’s x 15
• 80’s x 12

[EliteDreams]

Very nice for a light one!

[Rich Knapp]

Originally Posted by EliteDreams

Very nice for a light one!

Thank you.

[Rich Knapp]

I took yesterday as a off day seen as I had some M.S. issues.
Update: Cutting is still on track. I was at 168 on Aug. 27th and today I was 154.8 and in same as my guest poser conditioning. I started early so I can enjoy turkey day, Christmas and new years without worry and throwing me way off.
April 13th my dream Tan will have a red tint and it won't be from the shin pH levels, it will be from the muscle tissue and blood showing threw the skin.

[Rich Knapp]

Nov 16th

Body Weight: 155.8 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, non-fat cottage cheese, spinach, shake, Glutazorb, HMB

w/o:

22 ½ deg. Incline Bb press
• warm up
• 185 x 10
• 205 x 5
• 230 x 5
• 255 x 3
• 290 x 2, BOOM, NEW weight PR, and for 2 even??? How can this be?
• 300 x F, CNS gave out ½ way up
• 255 x 5
• Cell Rush, LBA
• 205 x 15
• 205 x 10, CNS died on rep 11


Oh crap this wasn't suposed to happen, I've been cutting for a couple months now. lol

[EliteDreams]

Well well,a PR on a cut! Very strong incline!

[Rich Knapp]

Nov 18th
Bodyweight = 157.8 (day after re-feed)

w/o = Tri’s

Pre w/o: HBM, GlutaZorb, K-Otic, i-Rush
Intra w/o: BCAA’s, 5g pure baking cocoa
Post w/o: HBM, GlutaZorb, NF Pro, non-fat cottage cheese, spinach shake

Tri press Downs, Jumbo sets, “V” Handle, Overhand, Ropes and Underhand grip, slow
• 25 x 15/15/15
• 45 x 15/15/15
• 45 x 10/10/10
• 45 x 10/6/6
 REVERSED ROTATION
• 45 x 10/10/10
• 45 x 10/5/6
(Same as 18 single sets.)

• Went to straight bar, over/under S.S.
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• Cell Rush, LBA
• 45 x 10/10
• 45 x 15/15

Same as 28 single sets for the day.

[Rich Knapp]

Originally Posted by EliteDreams

Well well,a PR on a cut! Very strong incline!

[RobMoriRB]

hell of a work out keep it up

[Rich Knapp]

Originally Posted by RobMoriRB

hell of a work out keep it up

Nov. 19th
Body Weight = 156.4
Bi’s
Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic
Intra w/o: BCAA’s, pure baking cocoa, LBA, Cell Rush
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX’s Glutazorb, AAEFX HMB
w/o:
Cable Curl Downs
• 25 x 15
• 45 x 15
• 45 x 15
• 45 x 15
• 45 x 15
• 45 x 15
“V” Handle Cable Curls
• 45 x 20
• 55 x 20
• 65 x 20
Reverse grip S.S. normal grip “V” handle curls
• Cell Rush, LBA
• 45 x 10/10
• 45 x 10/10
15 min’s posing.