WNBF Pro Rich Knapps training log.

[Rich Knapp]

(multi day log, 3 days in order)

Nov 30th

Bodyweight = 153.2

Pre w/o: K-Otic, HBM, GlutaZorb, i-rush, pure baking cocoa
Intra w/o: LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro, nonfat cottage cheese, spinach blended together. HBM

W/O:

Weighted Ab Crunches
· 7 sets
· Cell Rush, LBA
· 5 sets
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Dec 1st

Morning Bodyweight = 153.2 lbs. - refeed day.

Lift-A-Thon chest day. Took it light.
-------------------------------------------

Dec 2nd

Bodyweight 155.0 lbs.

Off weights and cardio today.
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[Hunterace]

Light day during the liftathon??? Are you sick??? Keep up the great work Rich, can't wait to see you crush the comp in spring!!!

[Rich Knapp]

Originally Posted by Hunterace

Light day during the liftathon??? Are you sick??? Keep up the great work Rich, can't wait to see you crush the comp in spring!!!

Ya light. I didn't go over 255 on Bb Flat presses. lol I don't do flats.

Save the front delts to fight another day.

[Rich Knapp]

Dec 3rd

Bodyweight = 153.6

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

W/O: Back / Bi's

Pro Grip Lat Pull Downs to front
• 95 x 10 (warm up)
• 165 x 10
• 185 x 10
• 205 x 8

“V” Handle Pull Downs
• 205 x 5
• 205 x 6
• 205 x 7

Wide Grip Pull ups
• 3 sets

Db Alternating Hammer Curls (power lifts)
• 80’s x 5/5
• 80’s x 4/4
*Hmmm, 153lbs. and cutting for 3 months, This means total weight of the Db's is 7 lbs. more than my total body weight. Whats wrong with this pic. I'm not a freak, I just know what I'm doing.
Figure out what you would have to curl to be equal to this.

Db Alternating Curls, palm up
• 60’s x 7/7
• 55’s x 7/7
• Cell Rush, LBA’s
• 55’s x 7/7
• 55’s x 7/7

15 min’s posing.

__________________________________________________ ______________

Dec 4th

Morning weight 152.6 (averaged out around the 20 lb. loss mark, bulk morning weights went between 168 and 173, more 172's than 172's and 168's)

Don't see any stalled progress or weak lifts yet.
Conditioning? looking same as my last guest posing.

[Hunterace]

Great work Rich! And I must disagree a little... You DO know what your doing, however you ARE a FREAK !!!

[Rich Knapp]

Originally Posted by Hunterace

Great work Rich! And I must disagree a little... You DO know what your doing, however you ARE a FREAK !!!

lol Thanks Hunter.

[Rich Knapp]

Dec 4th

Body Weight = 152.6

Morning weight 152.6 (averaged out around the 20 lb. loss mark, bulk morning weights went between 168 and 173, more 173's than 172's or 168's)

I don't see any stalled progress or weak lifts yet.
Conditioning? Looking same as my last guest posing.

Chest and Tri

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

w/o:

Bb 22 ½ deg. Decline Pin Press (letting the bar settle before starting next press)
• 135 warm up
• 205 x 10
• 205 x 10

Bb 22 ½ deg. Incline Pin Press (letting the bar settle before starting next press)
• 135 x 10
• 205 x 5
• 205 x 6

Tri Press Downs, “V” Handle Reverse grip
• 55 x 15
• 55 x 15
• 55 x 15
• 55 x 15
• Cell Rush, LBA
• 55 x 16
• 55 x 15
• 55 x 16

Incline speed Bb reps
• 135 x 20

15 min’s posing.
-------------------------------------------------
Morning of
Dec. 5th
Bodyweight = 152.0 lbs.

[Hunterace]

Great work!

[Rich Knapp]

Originally Posted by Hunterace

Great work!

Hard works produce this 18 weeks out from a show.

[Rich Knapp]

Dec 5th

Body weight = 152.0

I raised my carb’s up 20g’s total for the day. I’m on a flexible carb cycle nutrition plan that I go by weight at my weight in’s. It basically goes like this at this point (the 3 month point of cutting). We will start with re-feed days:

1 re-feed day at:
• 185g protein
• 150-200g carb (Based on body reactions the days leading into it. I may even do a non-stupid cheat day.)
• 35g fat

1 day following:
• 185g protein
• 100g carb
• 35g fat

Next 4 days following:
• 185g pro
• 50g carb
• 35g fat

Day Before re-feed:
• 185g pro
• 100g carb
• 35g fat

I have been only doing Band Cardio when I hit a sticky point otherwise my entire weight drop has been threw nutrition. Size and strength? Well keeping that but flat as a pan cake the low carb days. I’m still hitting Pr’s. I only feel like crap on days the weather is crap. This is WI and it’s the winter, so I have plenty of them. Lol
At 18 weeks out I’m at my guest posing conditioning. I started my cut early so I can enjoy Christmas and New Year’s gilt free and not set myself up to even worse scenario than a 2 year bulk. Water retention weight gain (that I WILL have, not fat) is nothing more than knowing how to purge it by your personal bodies reaction to things.
You gain 5lbs over the day? There is no way, no how the body manufactured or stored that much fat energy in one day. Naturally imposable. The gain is all threw re-filling muscle bellies or in average non dieting person, water retention. You all know where I stand on salt and water in purging water retention, so I won’t go there again. On to workout:

Ab’s and Rear Delts.

Pre w/o: K-Otic, HMB, i-Rush, HMB, V-D3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb, AAEFX Karbolyn, spinach shake. V-E

W/O:
Weighted Ab Crunches
• 8 sets - Didn’t count, Silly rabbit counting is for kids, just go till you can’t crunch, black out, can’t breathe or you throw up. Whatever come your way first.

Weighted Ab crunches S.S. with Db Rear Delt Flies, Thumb down
• 5 set
• Cell Rush, LBA
• 2 sets

15 min’s. of posing