WNBF Pro Rich Knapps training log.

[Hunterace]

Looking great Rich! Good info on dieting, keep up the awesome work!

[Rich Knapp]

Alberto is the one that taught me everything I know on getting RIPPED.
Yes he is a book worm and has the certificates to show it, BUT he also walks the walk he talks and is in his weight class a top rated Pro drug free bodybuilder and he is also a raw drug free APA and WPA power lifter.

[RobMoriRB]

Ur looking like a monster keep it up.....do you get more nerves as each month passes and you get closer to the show?

[Rich Knapp]

Originally Posted by RobMoriRB

Ur looking like a monster keep it up.....do you get more nerves as each month passes and you get closer to the show?

Thank you much.
I used to but now its more exited.

My biggest problem is I need to filter out all counter effective thoughts and exporure and consentrate on goal and the fact that I control how I look and no one else.

I know what I have to do and I have to soround myself with positive. It get way to easy to just slide into failing.

I'm a car guy so I'll give a car example.

A top funny car drag racer hangs with a crew of mud drag racers his off season.
Comes to his race season, if he hangs with mud racers will he get better at his nitro funny car 1/4 mile? NO

Although the mud drag racers would like to think so, they are good at what they do and knowlage on tire cutting tread patterns and gear set up for the torque threw the mud and may read about nitro drags but untill they expereance the g force and car control on the asphalt they have no idea on traction, hooking up setups, shift points, gear set ups and torque steer when the NOS kicks in.

So the closer a show gets I find myself needing to fillter who I associate with right down to real world freinds and family.

I am very lucky that all my real friends that want to see me succeed understand why, and support me even if they are one that don't see me for the time till after the show.

[Rich Knapp]

Dec 7th
Bodyweight = 152.0
Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush
Intra w/o: LBA, Cell Rush, Karbolyn
Immediate Post w/o: HMB, GlutaZorb, NF Pro whey, spinach, non-fat cottage cheese shake.
W/O: Back
Single arm Lat Pull Downs S.S. with “V” Handle Pull Downs
• 3 sets (same as 6 single sets)
Pro Grip Lat Pull Downs to front
• 3 sets
Pro Grip Lat Pull Downs to back of neck
• 3 sets
Cable Bi Curls, “V” Handle
• 5 set
15 min’s posing.
__________________________________________________ ___________________________________
Dec 6th
Bodyweight = 153.0
Off weights and cardio

[Hunterace]

Great workout Rich! Dedication, focus, and drive is why you are a champ! Keep going

[Rich Knapp]

Originally Posted by Hunterace

Great workout Rich! Dedication, focus, and drive is why you are a champ! Keep going

Thanks Hunter.

TODAYS NOTES:
Just as a FYI. To put things into perspective. Here is how fast your day can change. I was to do a chest day today. Got a e-mail on me doing a photo shoot for my back. At the piont of this post I'm on break and 1/2 done. I just got threw doing over 70 static hold pull ups.

I will keep you posted as much as I can on what, why and were the shoot is for. I can't say anything yet but Can you say world wide?

[Hunterace]

Cool!!!!!!!

[Rich Knapp]

Single arm flies wheelchair style - YouTube

Single arm flies wheelchair style - YouTube

Dec 8th
Morning body weight: 151.8 (re-feed day)
Photo shoot. Lots of different static hold lifts.
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Dec 9th
Morning Body Weight = 154.0
Day after 200g carb re-feed, its a 150g carb day today. I generally do a 50g carb day following re-feed but seeing how this runs as a post-Christmas test for them nice cleaning up the left overs meals. THIS is why I started so early on my cutting, more flexibility and time to make adjustments and tests.
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: HMB’s, V-D3, V-E. Today I had 3 homemade chicken, onion, green pepper, spinach, Habanero cheese soft shell taco’s (fixings left over from re-feed day, small soft shells, 5oz’s of chicken breast)
w/o:
Bb 22 ½ deg. Decline Press
• 135 warm up
• 205 x 10
Db Decline Presses (self-load, 15 sec breaks)
• 65’s x 15
• 65’s x 15
• 65’s x 11
• 65’s x 10
• 65’s x 15
Laying High Cable Single Arm Flies, slow and squeeze
• 25 x 11,11
• 25 x 11,11
• 25 x 11,11
Tri Press Downs, “V” Handle Reverse grip
• 55 x 10
• 55 x 12
• 55 x 15
• Cell Rush, LBA
• 55 x 16
• 55 x 15
15 min’s posing.

[Rich Knapp]

Dec 10th

Bodyweight = 153.4

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

W/O:

Weighted Ab Crunches
• 10 sets
• Cell Rush, LBA
• 6 sets