WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 11th
Body weight = 147.4

Off weights and cardio.
Stage/show day prep test: Carbed up with AAEFX Karbolyn. Test went great. I filled out. I didn’t splash over. It’s wasn’t 100% as show day would be seen Tammy got called in to work and wasn’t here to keep me on track or monitor my changes for making adjustments.
From what I could see I just need to tweak fats and timings. I nailed it but I can do better.
I went on to finish the day as a cheat day.
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Jan 12th
Body weight = 151.4

Off weights and cardio.
Today back to mid-level cut carb day.
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Jan 13th
Body weight = 149.6

Off weights and cardio.
At this point I changing my workout lay out NOT because of any pre show standard but because how my personal body reacts.
The way I’m personally cycling my carbs is as follows. (It’s all based on weight loss that week and how I look).
Days following re-feed/cheat lowest carbs for 3-4 days
2-3 days at ½ between low and re-feed day carbs the days before a re-feed or cheat.
Decide on if it’s a cheat or re-feed day.
All supplements are taken just as if it’s a lifting day.

[Rich Knapp]

Jan 14th
Body Weight: 148.8

Pre w/o: AAEFX’s K-Otic, HMB, Joint ReHab Cream
Intra w/o: Karbolyn, AAEFX’s Cell Rush, LG-5 and LBA (BCAA’s moved to night, still in protein syntheses from breakfast.)
Post w/o’s: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB

w/o:
22 ½ deg. Incline Bb press
• 1 x warm up sets
• 205 x 10
• 225 x 5
• 225 x 3 (crap, left delt not happy)

Flat Bb Press
• 225 x 1
• 205 x 3
• 185 x 6

Decline Bb Press
• 185 x 7
• 185 x 7

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

15 min’s posing. It was a lisson to your body day.

__________________________________________________ ________________________________

[EliteDreams]

Great things for sure Rich!

[Rich Knapp]

Originally Posted by EliteDreams

Great things for sure Rich!

[Rich Knapp]

Jan 15th
Body Weight = 147.6

Biceps,Tri’s and Ab’s

Pre w/o: AAEFX’s HMB’s, i-Rush 475, K-Otic, Karbolyn, GlutaZorb and Vitamin D-3
Intra w/o: Karbolyn, LBA, Cell Rush, LG-5
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. set
• 25 x 10/10 (warm up)

Tri reverse grip press down/Overhand grip Bicep curls/Underhand grip Bicep curls. Jumbo sets
• 45 x 20/10/10
• 45 x 20/10/10
• 45 x 20/10/10

Laying Cable Curl Downs S.S. with single arm Db Side laterals(R/L)
• 45 x 15, 20 x 10/10
• 45 x 20, 20 x 10/10
• 45 x 20, 20 x 10/10

Triceps Press downs S.S. with Weighted Ab Crunches
• 45 x 10 / ?
• 45 x 10 / ?

• Cell Rush, LBA, LG-5, Added Db Side laterals for Jumbo sets here down
• 45 x 20 / ? /20 x 10/10
• 45 x 20 / ? /20 x 10/10
• 45 x 20 / ? /20 x 10/10

I have the flu, but next few day going to try to keep on it. My weights may go up as I will be eating more to fight the flu. I’m ahead of schedule on cut so I’m not worried about it.

[EliteDreams]

Destroyed it! Get well soon.

[Rich Knapp]

Jan 16th
Bodyweight: 152.0

Back (I am ahead of schedule for my cut and I have the flu so eating more to fight it.)

Pre w/o: AAEFX’s HMB, GlutaZorb and K-Otic, i-Rush, Karbolyn
Intra w/o: Cell Rush, LBA, LG-5
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 (slow) 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)
• 75 x 10/10
• 75 x 10/10
• 75 x 10/10

Cell Rush, LBA, LG-5

Wide grip Pull Ups
• 3 set
( Total of 18 single sets for the day.)
__________________________________________________ _______________

Jan. 17th
Bodyweight: 149.8

I’m off weights but 5 min’s of band cardio. I’m still sick with the flu. I’m sticking to cut macro’s breakfast up to my 2nd to last meal. My 2nd to last meal and on if my body feels run down and I just feel I need eat to recover from flu, NOT for taste then I’ll eat. At this point if I do need to add fats and carb’s I am dropping my protein macro to no less that 155g’s for the day. This is unlike my re-feed or cheat days were I keep my fats and protein macro’s the same. It’s closer to my bulking style day.
I know the things to expect with the flu today and I’m NOT looking forward to them.

[Rich Knapp]

12 weeks out. Now its time to get serous. Pretty bad when all this just came from a lean down for a show prep start. It's better than most amateur peoples show day conditioning.

[5kgLifter]

Originally Posted by Rich Knapp

12 weeks out. Now its time to get serous. Pretty bad when all this just came from a lean down for a show prep start. It's better than most amateur peoples show day conditioning.

That's true. Are you still way ahead of schedule in terms of leaness that you'd expected to see by this point, and if so, how will you go about compensating for it so that you don't overshoot your target/ideal? If you are, I mean. Looking great!

[Rich Knapp]

Originally Posted by 5kgLifter

That's true. Are you still way ahead of schedule in terms of leaness that you'd expected to see by this point, and if so, how will you go about compensating for it so that you don't overshoot your target/ideal? If you are, I mean. Looking great!

Thanks 5k
I'm right on piont after having flu. Theres no such thing as coming in to early. Thats just a excuse guys use if they screw up there cut. I do it right like I did in 2010 when I was able to keep my head in the game and I will be back up to my bulk macro's 2 weeks out and still be losing fat not weight but fat, till show day.