WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by RobMoriRB

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

Christmas break the start again till I am happy with my look.
When you set a weight you fail this is were so many fall short. Because if at that weight you look "ok" or even great to a person that never steps on stage, why stop? Keep going till you look ASSUME!!!!!!!!!!

Read my red letters in signature.

[Rich Knapp]

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Dec. 20th

Body Weight = 149.4

Tri’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:

Tri Press Downs: Overhand, Ropes, Underhand Grip Jumbo sets – 4-2-4-1 tempo
· 35 x 12/12/12
· 35 x 10/10/10
· 40 x 10/10/10
· 40 x 10/10/10
· 40 x 10/10/10

“V” Handel Press Downs
· 40 x 12
· 40 x 12

15 min’s posing.

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Dec 21st

Bodyweight = 150.0

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: BCAA’s, LBA and Cell Rush
Post w/o: HBM, GlutaZorb , ½ of a Pizza

W/O: Delt, Ab’s

Cable Lateral Delt raises, (R/L), S.S. with Incline bench Ab Crunch’s
· 5 set

Cable Lateral Delt raises, (R/L)
· 4 sets
· LBA, Cell Rush
· 2 sets, back to back

15 min’s posing.

[EliteDreams]

Blowin em up!

[Rich Knapp]

Originally Posted by EliteDreams

Blowin em up!

Will this work?
Nasty @ss side effects. lol



I have NO IDEA on how to set up a cutting plan. lol

[Rich Knapp]

Dec. 22nd

Body Weight = 152.0, day after a re-feed.

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 Curls: Overhand, Ropes and Underhand grip Jumbo sets.
• 9 sets
• Cell Rush, LBA
• 2 sets

(Same as 33 single sets.)

15 min’s posing.
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[Hunterace]

Great workouts Rich! Doing awesome!!!



Hope you and the family have a great Christmas

[Rich Knapp]

Originally Posted by Hunterace

Great workouts Rich! Doing awesome!!!

Hope you and the family have a great Christmas

Thank you and you and your family also.

[Rich Knapp]

Dec 23rd

Body Weight: 150.4

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. Incline Bb press, full range.
• 135 x warm up
• 225 x 9, failed on rep 10
• 225 x 5
• 225 x 5
• 225 x 5
• 225 x 5
• Cell Rush, LBA
• 205 x 8
• 205 x 8
15 min’s posing.

[EliteDreams]

You,sir,kick quality ass.

[Rich Knapp]

Originally Posted by EliteDreams

You,sir,kick quality ass.

Thank you much.