WNBF Pro Rich Knapps training log.

[Rich Knapp]

Thanks H. here is almost 20lbs lighter, lighting don't show strations, and I have a lot and need to slow the cut down, and how much size I have keep with my style cutting.

2013, 13 weeks out. - YouTube

2013, 13 weeks out. - YouTube

[Rich Knapp]

Jan 5th and 6th
5th Body weight: 150.4, day after re-feed off weight and cardio.
6th Body weight: 149.2, off weight and cardio.
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Jan 7th
Bodyweight: 148.6

Back

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

w/o:

Pro grip Lat Pull Downs (slow) S.S with “V” Handle Chest supported Low rows
• 55 x 10/10
• 75 x 10/10
• 95 x 10/10

“V” Handle Lat Pull Downs S.S. with Single Arm Chest supported Low Rows
• 95 x 10/5 each arm
• 95 x 10/5 each arm
• 95 x 10/5 each arm

Single Arm Lat Pull Downs (R/L)
• 55 x 10/10
• 75 x 10/10
• 75 x 10/10

Cell Rush, LBA

Wide grip Pull Ups
• 3 set
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[Rich Knapp]

Jan 8th
Body Weight = 148.0

Biceps

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Karbolyn, Vitamin D-3
Intra w/o: BCAA’s, LBA, Cell Rush, LG-5 (moved GlutaZorb to breakfast)
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake, AAEFX HMB, Vitamin E

w/o:

Bicep Curls: Overhand - Underhand S.S. sets
• 25 x 10/10
• 35 x 10/10
• 45 x 10/10
• 45 x 10/10

Laying Cable Curl Downs
• 45 x 10
• 45 x 10
• 45 x 10
• 45 x 10
• Cell Rush, LBA, LG-5 (speed reps here down)
• 45 x 20
• 45 x 20
• 45 x 20

Same as 15 single sets.
Great session. Biceps and Brachialis feeling the pain.
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[EliteDreams]

Big ol boss,hoss!

[Rich Knapp]

Originally Posted by EliteDreams

Big ol boss,hoss!

[Rich Knapp]

Jan 9th
Body Weight: 148.4

Pre w/o: AAEFX’s K-Otic, HMB, Joint ReHab Cream
Intra w/o: BCAA’s, Karbolyn, AAEFX’s Cell Rush, LG-5 and LBA
Post w/o’s: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o: (2 x’s my body weight is 296.8 lbs., cutting for going on 5 months now.)

22 ½ deg. Incline Bb press
• 2 x warm up sets
• 205 x 5
• 225 x 5
• 255 x 3
• 275 x 1
• 295 x F, controlled down but failed to return up.
• 295 x F
• 285 x 1

Laying Band Flies (150 lb. band setting)
• 2 sets
• LBA, Cell Rush, LG-5
• 1 set at 140 lbs.
• 2 sets at 70 lbs.

15 min’s posing.

__________________________________________________ ________________________________

[EliteDreams]

That is insane. Incline! Folks,nearly 300 on incline!

[Rich Knapp]

Originally Posted by EliteDreams

That is insane. Incline! Folks,nearly 300 on incline!

I only go to 90* due to a past tore delt, that now don't like full range for ME Full Range Inclines.

This 285 x 1 = Ratio of 1.92 x B/W hit.
In bulk at 173 lbs. of B/W. I hit a 3oo x 1.
That was a ratio of only 1.73 x B/W.

[Rich Knapp]

-------------------------------------------------------------------------------
Jan. 10th
Body Weight = 148.0

Triceps

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Vitamin E
Intra w/o: LBA, Cell Rush, LG-5
Post W/O: AAEFX Whey Protein, non-fat cottage cheese, and spinach shake. AAEFX HMB, Vitamin D3

w/o:

Tri Press Downs: Overhand, Ropes, Underhand Grip Jumbo sets – 4-2-4-1 tempo
• Warm up Jumbo set
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

“V” Handel Press Downs, Overhand/Underhand S.S.’s
• 45 x 10/10
• 45 x 10/10

High Pulley Weighted Ab Crunches
• 2 sets
• LBA, Cell Rush, LG-5
• 2 sets

15 min’s posing.

[Rich Knapp]

Jan 11th

Ran a show day prep test.

OK for all those who ask the dreaded Q? How much you weigh for a show? Well we never weigh ourselves pre stage just at weight in. BUT for you people, this stage prep test I just ran, I was 147.4 this morning at the start of the test at 5am. End of test at 12:15 same as rolling on stage, I was 149.6. The test was great. I need a little timing ajustments, but nailed it. I'm going to be one sick looking MoFo come April.

Now time to enjoy my cheat meals day.