WNBF Pro Rich Knapps training log.

[Rich Knapp]

Dec 24th , Morning of Christmas Eve day: Took off web, didn’t answer texts and spent family time.

Morning Bodyweight: 150.0

The way I do my carb cycle I was up a little on carbs yesterday as to make less of a shock to the following high carb and fat day/days. I didn’t do a workout or cardio. I laid out my workouts so it time out so I had 2 days off threw the holidays. I eat what I wanted. The only conches move I made was I watched what I drank, (compared to normally 2 cups at breakfast only) a boat load of coffee and only ½ gallon of clear water. I don’t drink alcohol so there were no drinks involved.
Yum, yum, Homemade candy and apple pie and even one meal of lasagna and garlic bread.

Dec 25th, Christmas Day: Took off web, didn’t answer texts and spent family time.

Morning body weight: 151.8

I looked fuller but no splash over. I didn’t do a workout or cardio.
Ate what I wanted again and just watched my water/coffee timing and intake.

Dec 26th , Day after Christmas: Back in the swing as long as it don’t interrupt family or company.

Morning Body weight: 152.4
Look solid, small splash over.
Back on cutting macro’s until “New Year’s Eve and Day”. Then I’ll run it like I did this Christmas.

Workout: Back

Pre w/o: AAEFX’s HMB, GlutaZorb and K-Otic, i-Rush
Intra w/o: BCAA’s, Karbolyn, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, non-fat cottage cheese and spinach shake, AAEFX’s HMB.

w/o:

Chest supported Single arm Low Rows (R/L)
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10

Pro Grip High Rows, slow 4-2-4-2 tempo
• 65 x 10
• 70 x 10
• 70 x 10
• 70 x 10

Pro grip Lat Pull Downs, 4-2-4-1 tempo to back of neck, last rep with a hard squeeze
• 115 x 10
• 125 x 10
• 125 x 10
• 125 x 10
Cell Rush, LBA
• 125 x 10, sets to front, 20 sec. breaks
• 125 x 10
• 125 x 10
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[Rich Knapp]

Dec. 27th

Body Weight = 150.2

Bi’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Vitamin D-3
Intra w/o: LBA, Cell Rush, BCAA’s, Karbolyn
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX’s Glutazorb, AAEFX HMB, Vitamin E

w/o:

Cable Curls: Overhand, Ropes and Underhand grip Jumbo sets. Slow and controlled.
• 25 x 10/10/10
• 25 x 12/12/12
• 30 x 12/12/12
• 30 x 12/12/12
• 30 x 12/12/12
• 30 x 12/12/12
• 30 x 10/12/12
• Cell Rush, LBA
• 30 x 10/12/12
• 30 x 12/12/12
• 30 x 13/13/13

Same as 33 single sets. Can’t even bend arms past 90 deg’s. There so pumped, hard and sore. Love the pain.

15 min’s posing.

[EliteDreams]

That's awesome!

[Rich Knapp]

Originally Posted by EliteDreams

That's awesome!

[Rich Knapp]

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Dec 28th

Body Weight: 149.6

Pre w/o: AAEFX’s K-Otic, HMB, GlutaZorb, Joint ReHab Cream
Intra w/o: BCAA’s, Karbolyn, AAEFX’s Cell Rush and LBA
Post w/o’s: AAEFX protein’s, non-fat cottage cheese, spinach, shake, Glutazorb, HMB

w/o: Light Chest day

22 ½ deg. Incline Bb press
• 205 x 10
• 205 x 10
• 225 x 10
• 225 x 7

22 ½ Decline Bb Presses
• 205 x 6
• 205 x 4 – narrow grip
• 225 x 5
• 225 x 3, CNS failed
• Cell Rush, LBA
• 135 x ?
• 135 x ?, a bunch Close Grip followed by a bunch Wide Grip.

15 min’s posing.

__________________________________________________ ________________________________

[Rich Knapp]

Dec. 29th
Body Weight = 150.4

Tri’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Vitamin D-3
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 E

w/o:

Tri Push Downs: Overhand, Ropes and Underhand grip, Jumbo sets. Slow and controlled.
• 25 x 10/10/10
• 30 x 10/10/10
• 35 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
Same as 18 single sets.

Weighted Ab Crunches
• 3 sets
• Cell Rush, LBA
• 3 sets

15 min’s posing.

Tammy watched and stated I may have to slow down the cut, she seen all kinds of sterrations already and said I looked way bigger and better now already than I did on stage in 2011.
Meal cheat day today.
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[EliteDreams]

Like a BOSS! Cheat meal!

[RobMoriRB]

Its always good, when you have a 2nd opinoin......atleast you know one thing your way bigger now

[Rich Knapp]

Originally Posted by EliteDreams

Like a BOSS! Cheat meal!

All home made meals so I know what was in them. Home made soft shell creamy chicken taco's and lots of them. My "Stacker" potato chips are the only pre made food I eat.

Originally Posted by RobMoriRB

Its always good, when you have a 2nd opinoin......atleast you know one thing your way bigger now

Yes, when you see yourself every day and even if you log everything. When your as critical on yourself as I am, it is very easy to over look progress.

Tammy sees me every day but don't watch me hitting poses every day.

Losing weight is just like gaining it. You reach a point that you become complacent with your condition. You find and make excuses for were your at.

[Rich Knapp]

Dec. 30th
Bodyweight: 153.6
Off weights and cardio. Not a cheat or re-feed day, but in between re-feed and diet carbs.

Dec 31st
Bodyweight: 152.6

Back

Pre w/o: AAEFX’s HMB, GlutaZorb and K-Otic, i-Rush
Intra w/o: BCAA’s, Karbolyn, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, non-fat cottage cheese and spinach shake, AAEFX’s HMB.

w/o:

“V” Handle Pull Downs, slow
• 75 x 20
• 145 x 10
• 145 x 10
• 145 x 10

Pull Ups, wide grip
• 3 sets

Pro grip Lat Pull Downs, 4-2-4-1 tempo to front of neck, last rep with a hard squeeze
• 145 x 10
• 145 x 10
• 145 x 10
• 145 x 10
Cell Rush, LBA

Weighted Ab Crunches
• 3 set
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