WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by emekajokammor

Rich, when are you hitting the stage again?

April 13th at the Tournament of Champions.

[Rich Knapp]

Dec 13th

Bodyweight: 151.6

Chest

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. NF-Pro whey, spinach, non-fat cottage cheese shake.

w/o:

Bb 22 ½ deg. Decline Press
• 3 sets

Bb 22 ½ Incline Presses
• 3 sets

Laying Band Single Arm, cross-body Flies, slow and squeeze
• 6 sets
• LBA, Cell Rush
• 2 sets

15 min’s posing.
-------------------------------------------------

[The Badass]

Originally Posted by Rich Knapp

Dec 13th

Immediate Post w/o: HMB’s, V-D3, V-E. NF-Pro whey, spinach, non-fat cottage cheese shake.

What are these....not sure:
HMB’s, V-D3, V-E. NF-Pro whey

Was the spinach fresh leafy like salads?

Sounds odd, but I like Spinach and Cottage Cheese....might try sometime

[Rich Knapp]

Originally Posted by jacentk2

What are these....not sure:
HMB’s, V-D3, V-E. NF-Pro whey

Was the spinach fresh leafy like salads?

Sounds odd, but I like Spinach and Cottage Cheese....might try sometime

Sorry I kind of had a chuckle at this. You are lifting and don't know what Whey protein, vitamin E or D3 is?

Are you joking or for real?

[The Badass]

Originally Posted by Rich Knapp

Sorry I kind of had a chuckle at this. You are lifting and don't know what Whey protein, vitamin E or D3 is?

Are you joking or for real?

I know what Whey is - question is: what's NF stand for.

I know what D and E are but I never seen the vitamins shortened to V-D3, V-E.

don't know what HMB means

[Rich Knapp]

Originally Posted by jacentk2

I know what Whey is - question is: what's NF stand for.

I know what D and E are but I never seen the vitamins shortened to V-D3, V-E.

don't know what HMB means

The "NF-Pro" is AAEFX's brand of whey protein, it stands for "Natural Freak"

HMB's: I'm bad at explaining things so I posted a explination from studies backed by NO supplement brands.

HMB or Beta-Hydroxy Beta-methylbutyrate (also shown as ß-hydroxy ß-methylbutyrate monohydrate) is a byproduct of the normal breakdown of the amino acid Leucine. It is therefore a metabolite of the essential amino acid - Leucine. HMB is produced in our body from the proteins in our diet and is also consumed in small amounts from the foods we eat.

HMB helps slow down a phenomenon known as proteolysis, which is the natural process of breaking down muscle that occurs especially after strenuous activity. It appears that HMB supplementation has a protective effect on muscle and may help the body get a head start on the recovery process by minimizing the amount of "muscle damage" and ensuing protein degradation after exercise. It is theorized that HMB is a building block for intra-muscular cholesterol, which your muscle needs after vigorous exercise for repair and growth.

In simpler terms, HMB allows the body to stay in an anabolic state longer and this allows the body to build more muscle.

[EliteDreams]

Pressing for the pros

[Rich Knapp]

Originally Posted by EliteDreams

Pressing for the pros

Hey Ben you any relation to the IFPA bbing pro Luke Ellis?
never mid. Its spelled diffrent.

[Rich Knapp]

Dec 14th

Bodyweight = 151.4

Off weights, short photo shoot.
------------------------------------------------------------------------
Dec. 15th

Body Weight = 153.8

Arms

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb
Intra w/o: 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 slow and squeeze. They hurt today, so it meant they were hitting the heads hard. Stuck with what was working.
• 11 sets

Tri Press Downs, Overhand/Ropes/Underhand, Jumbo sets
• 4 sets
• Cell Rush, LBA
• 2 sets
(Same as 18 single sets.)

Bi Curl Downs
• 1 set

15 min’s posing.

[Rich Knapp]

16-17 weeks out. Don't take it personal or as a insult please.
This is what seperates a Pro from a amiture.