WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 18th , Light Delts

Pre w/o: K-Otic, 10g Karbolin, HBM, GlutaZorb
Intra w/o: BCAA’s, 30g’s AAEFX Karbolyn
Post w/o: AAEFX’s NF Pro, 30s Karbolyn, soy nut, low fat Chocolate Milk, spinach shake. HBM, GlutaZorb

W/O:

Bb Overhead Press, Tammy was in room just in case.
1. 45 (bar) x warm up
2. 90 x 12
3. 115 x 12
4. 135 x 12
5. 155 x 10
6. 165 x 10
7. 175 x 6
8. 135 x 12
 LBA, Cell Rush, LG-5
1. 135 x 12
2. 135 x 12

[LtL]

Looking good Rich.

LtL

[Rich Knapp]

Originally Posted by LtL

Looking good Rich.

LtL

Thanks LtL

Delt didn't bother very much at all.

Flat Bb presses seam to be the only thing bothering it now. So going to keep away from max lifts for a long time (if ever again ) as long as its on the improoving trend.

[BendtheBar]

Way to crush it Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Way to crush it Rich.

Thanks Steve. I didn't plan on going that heavy with my bad left delt but it was going good so I figured I would keep upping it till I got less than 10 reps without pain.

My delts were beat red and pumped by this little work so keeping it short and sweet rather than push farther and risk making it worse, I feel was the wise move.

[Rich Knapp]

Jan 20th

Pre w/o’s: AAEFX’s – K-Otic, HBM, Glutazorb, Joint ReHab cream
Intra w/o’s: AAEFX Karbolyn 30g’s and BCAA’s
Post w/o: AAEFX protein, spinach, No-fat milk, soy nuts

w/o : Chest saturation

Db Low Incline Presses
1. 70’s x 15
2. 100’s x 10, BOOM, Big PR, Hit the deep fibers so they also pull blood in also.
3. 70’s x 15
4. 70’s x 15
5. 70’s x 15
6. 70’s x 15

This was my second chest workout for the week so I did saturation and not as many sets.

[BendtheBar]

Boom! Felt that all the way down here.

[Rich Knapp]

Originally Posted by BendtheBar

Boom! Felt that all the way down here.

That was the unloading. lol

Jan 21st is a off weights day and fuel up for the next weeks cycle.

Starting Sun 22nd, a week of making a grown man cry. Not by the heavy weight but by the L/A burn from a weight were doing only 10 slower concentrated reps per set gives me the burn. All direct lifts with no heisting, swinging or momentum.

[Rich Knapp]

Jan 22nd
Back
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: 30g’s Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o A: slow 3-2-3-2 tempo

Db Low Incline Bench Rows (face down, Db brought to the upper thigh/hip)
• 70’s x 12
• 70’s x 10
• 70’s x 10
• 70’s x 10

RK Style Bench Wide Grip Pull Ups ( I am able to put the bar even higher now, increasing body weight I’m lifting and the stretch )
3-3-3-1 tempo BW (168.4 ) x
• 10
• 10
• 10
• 10
• 12
• 12

w/o B: with Dakota, very slow tempo

Wide Grip RK Bench Pull Ups
• 15, D- 15
• 15, D- 10
• 15, D- 10
• 15, D-14

Chin up grip S.S. with Pro Grip LPD’s
1. 100 x 10/10, Dakota x 10/10
2. 110 x 10/10, Dakota x 10/10
3. 120 x 10/10, Dakota x 10/10

 LBA, LG-5, Cell Rush

Db Low Incline Bench Rows, T Bar Grip style
1. 70’s x 10, D-5
2. 70’s x 10, D-10
3. 70’s x 12, D-13

[BendtheBar]

Originally Posted by Rich Knapp

Starting Sun 22nd, a week of making a grown man cry.

So if I hear unusual noises coming from the North I will know what they are.