WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

I imagine that's pretty costly.

Being they sponsor me and the L-A-T's I get a trainers discount. So it will be around $200.00 for the kit counting shipping I guess. All depends on the price of raw iron when I get them.

But then I will have Db's that go from 5 to 165 lbs per hand.

[Rich Knapp]

Originally Posted by 5kgLifter

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?

I thought about "Power Hooks" but if you can only get a 1/2 rep and need to dump them I think they would be a safety issue.

[5kgLifter]

Originally Posted by Rich Knapp

I thought about "Power Hooks" but if you can only get a 1/2 rep and need to dump them I think they would be a safety issue.

Of course, I forgot, those hooks actually remain attached during the lift; for some reason, I have the idea in my head that the DBs rest on them and are lifted off them when in actual use. That's how I would have designed them.

[Rich Knapp]

Originally Posted by 5kgLifter

Of course, I forgot, those hooks actually remain attached during the lift; for some reason, I have the idea in my head that the DBs rest on them and are lifted off them when in actual use. That's how I would have designed them.

This would be cool, but it would also take away the need and forsed push to make a lift.

This is the real me. My w/o's aren't always as glory's as my edited vids promote or when I w/o with other people.

[Rich Knapp]

Jan 16th Lots of water gain over the weekend 166.2 today.
Chest and Tri’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb, AAEFX Joint Rehab
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, no-fat milk, spinach, pineapple (A w/o), banana (B w/o), soy nuts shake.
AAEFX’s HBM

w/o = “A”(alone) Chest

Db Low/Slight Incline Bench Press
• 50’s x 15
• 70’s x 15
• 80’s x 12 darn near ripped left nipple off during the unload. ouch
• 90’s x 11, weight and rep, Home alone, self-load, PR
• 95’s x 10, NEW again
• 100’s x Failed on the load.
• 80’s x 10

w/o = “B” Chest and Tri’s , Dakota took a 2nd job so I’m alone nights now also unless Tammy spots.

Decline Db Presses

• 80’s x 10
• 90’s x 10
• 100’s x 8
• 100’s x 6
• 90’s x 10
• 75’s x 12, sweet in the eye burn.

Reverse V Handle Tri press downs
• 55 x 10
• 75 x 10
• 75 x 10

 LG-5, Cell Rush, LBA Pro

Over/Under S.S.’s
• 45 x 10/10
• 45 x 10/10

[Rich Knapp]

jan 17th - YouTube

jan 17th - YouTube

[emekajokammor]

I usually put on water weight over every weekend due to me taking Sunday off. Drops right off Monday tho

[Rich Knapp]

Originally Posted by emekajokammor

I usually put on water weight over every weekend due to me taking Sunday off. Drops right off Monday tho

Same here. I'll be back to my normal weight by Wed. I can drop 1-2 lbs of water weight a day if not more if I want.

[Rich Knapp]

How far have I come???? Well when I decided to make my come back in late 2009 before I was on MAB, I was doing working sets of 10 reps with the 18 lb arms on the H.S. ISO Horizontal press. Yes you read it right, the bare arms 36 lbs for working sets.
Sat roughly 3 years later I did sets of 5 reps with 3 plates per side equaling 306 total weight on the same machine. I got 4 plates per side a 1/2 rep. Old logs and vids are a great tool.
I have no idea were my Bb press was but before my delt injury I hit 270.

[Rich Knapp]

Jan 17th Back and Tri saturation work

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, soy nuts, banana, V-C shake.
AAEFX’s HBM

W/O : “A”

Pro Grip Lat Pull downs S.S. with Chin-up grip, squeeze
• 95 x 12/12
• 95 x 12/12
• 95 x 12/12
• 95 x 12/12

Db Incline Rows
• 75’s x 12
• 75’s x 12
• 75’s x 12
• 75’s x 12

W/O: “B” Back and Bi’s, I threw in Tri’s

Db Incline Rows, 4 count squeeze
• 75’s x 10
• 75’s x 10
• 75’s x 10

“V” Handle Cable Curls S.S. with Reverse Grip, slow
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10 I felt like they were hit with a baseball bat by here.

Tri Press down’s Jumbo sets, overhand, ropes, underhand, slow
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10