WNBF Pro Rich Knapps training log.

[EliteDreams]

Originally Posted by Rich Knapp

Dec 14th

Bodyweight = 151.4

Off weights, short photo shoot.
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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.

Originally Posted by 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.

Insult? No way,proud to follow your hard dedication.It pays off!

Originally Posted by Rich Knapp

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

No relation to my knowledge.

[Rich Knapp]

Originally Posted by EliteDreams

Insult? No way,proud to follow your hard dedication.It pays off!

No relation to my knowledge.

[Rich Knapp]

Dec 16th

Bodyweight = 152.2

Off weights, Band cardio
----------------------------------------------------------------------------
Dec 17th

Body weight: 152.2 (day after slight re-feed, ½ way between a re-feed and cut day.)

Pre w/o: HMB, GlutaZorb, K-Otic, i-Rush, Vitamin D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: HMB, GlutaZorb, Vitamin E, NF Pro whey, spinach, non-fat cottage cheese shake.

Back

W/O:

Single arm Lat Pull Downs S.S. with Double arm, rotating between starting arm.
• 4 set (same as 8 single sets)

Pro Grip Lat Pull Downs to front
• 3 set

Pro Grip LPD’s to front S.S. with Trap pulls.
• 7 set (same as 14 single sets)

Cell Rush, LBA

Slow, Heavy, 2 Arm Band Rows
• 3 sets
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[Hunterace]

Great work Rich! Saw your back pics, don't think you need to train your back anymore , keep it up!

[Rich Knapp]

Originally Posted by Hunterace

Great work Rich! Saw your back pics, don't think you need to train your back anymore , keep it up!

lol Always push to improove. My main goal is to bring the front up to match the back. BUT a lot of that is also nutrition during cutting and B/F.

See my upper back don't store much fat so its the first thing to get ripped. Next will be my arms and chest. My abb and low back are the lat thing to get lean.

[Rich Knapp]

Dec. 18th

Body Weight = 151.0

Arms/Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Vitamin E

Intra w/o: LBA, Cell Rush, BCAA’s

Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX’s Glutazorb, AAEFX HMB, Vitamin D3

w/o:

Cable Curl Downs slow and squeeze.

· 11 sets

· Cell Rush, LBA

· 2 sets



15 min’s posing.


Cutting is on schedule.

[Rich Knapp]

Down to 150.0 this morning. Hit my pre Holiday's goal. Any more before the food rush is a plus. I can enjoy the food with a sound mind before it gets real the begining of Jan.

[Rich Knapp]

Dec 19th
Body Weight: 150.0
Pre w/o: AAEFX’s K-Otic, 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. Decline Bb press, full range.
• Bar x warm up
• 135 x 5
• 205 x 3
• 255 x 1
• 275 x 1
• 285 x 1
• 290 x F, changed out elbow rap.
• 290 x F, Left Delt didn’t like.
• 255 x 3
• 205 x 11
Weighted Ab Crunchs
• 3 sets
22 ½ deg. Incline Bb Press ( I only went to 90deg. so I don’t hyper extend my front delt. )
• 205 x 3
• 255 x 2
• 275 x F
• 135 x didn’t count just rep it out full range.
• 135 x “” “”
• Cell Rush, LBA
• 135 x “ “
• 135 x “ “
Weighted Ab Crunches
• 3 sets
15 min’s posing.

__________________________________________________ ________________________________

[Rich Knapp]

OMG: feed the kid he is wasting away and is down to 149.4
lol

[RobMoriRB]

Congrats on the weight loss so far, how much more you got to cut