WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 1st
Bodyweight = 150.6

Biceps

Pre w/o: K-Otic, HMB, GlutaZorb, i-rush, Vitamin D-3
Intra w/o: LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro, nonfat cottage cheese, spinach blended together. HMB, Vitamin E

W/O:

Bicep Curls, Rope Straight bar - S.S. (Super sets).
• 55 x 15/15
• 55 x 15/15
• 55 x 15/15
(Same as 6 single sets)

Cable Curl Downs
• 55 x 15
• 55 x 10
• 55 x 20
• 55 x 20
• Cell Rush, LBA
• 55 x 20
• 55 x 20
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[EliteDreams]

Blowin em up!!!

[Rich Knapp]

Originally Posted by EliteDreams

Blowin em up!!!

[Rich Knapp]

Jan 2nd
Body Weight: 148.8, raised carbs today on low carb days a bit to slow down cut.

Pre w/o: AAEFX’s K-Otic, HMB, GlutaZorb, Joint ReHab Cream, Karbolyn
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, 30 sec breaks, self load

22 ½ deg. Incline Db press
• x 10
• x 12
• x 15

22 ½ Decline Db Presses
• x 15
• x 15
• x 13

Weighted Ab crunches S.S with squeezing Band Fly’s
• 3 sets
• Cell Rush, LBA
• 3 sets

15 min’s posing.

__________________________________________________ ________________________________

[Rich Knapp]

People I'm not bashing or putting down. Just putting this out there for peoples future knowledge. This is directed to NO ONE personaly but the 1,000's of people I have talked to in the Bb sport over last 14 years.
People wine about "I was 4% B/F I should have been them." or "Man he is ripped and only about 4% B/F." ""I was 4% on stage"
Jan 1st and START my serease cut. I ONLY use a 7 Point Skin Fold to track fat loss and progress, NOT for a % I'm at. A mirror tells all Snow White. A 7-P is on average 4% off (lower % than real % ). So what do you think a 3-P or the cheesy electric hand held or scales are off? lol Now quite bragging about being 4% and if you think you are, its a great time to start a cut.

[Rich Knapp]

Jan 3rd
Body Weight = 149.2

Tri’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Glutazorb, Karbolyn, 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.
• 55 x 10/10/10
• 55 x 10/10/10
• 55 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/8
• Cell Ruch, LBA
• 45 x 10/10/10
• 45 x 10/10/9
• 25 x ?/?/?

Same as 24 single sets.
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[5kgLifter]

Nice work Rich, hope you reach your goals for 2013!

[Rich Knapp]

Originally Posted by 5kgLifter

Nice work Rich, hope you reach your goals for 2013!

Thanks 5k. I will.
If I don't I can't blame any w/o plan or nutrition plan. It's a mind set. I fail. Point blank, it's my falt.

[Rich Knapp]

Jan 4th
Bodyweight = 149.8, re-feed day

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, chicken, coleslaw

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) all back to back
• 4 sets
• LBA, Cell Rush
• 2 sets

15 min’s posing.

[Hunterace]

Still hammering away Rich! Getting closer to the big meet! Stay strong and focused, I know you will!!!