WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 18th
Body Weight: 149.2

Chest day

Pre w/o: AAEFX’s K-Otic, Karbolyn, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: BCAA’s, 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: (Added flats for a change of pace. I’m still not feeling 100% from the flu. )

Bb flat press
• 1 x warm up set
• 205 x 5
• 225 x 3
• 245 x 1
• 185 x 10

22.5 deg. Incline Bb Press
• 185 x 10
• 205 x 5
• 255 x 1
• 205 x 10

Laying Band Flies (140 lb. band setting)
• 2 sets x 10
• LBA, Cell Rush, LG-5
• 2 set x 10

15 min’s posing.

__________________________________________________ ________________________________

Jan 19th
Body Weight = 148.4

Biceps,Tri’s, Delts and Ab’s

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

w/o:

Cable Straight bar 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 12/12
• 45 x 20 / ? /20 x 15/15
• 45 x 20 / ? /20 x 12/12

[Mr.Silverback]

Looking good Rich

[Rich Knapp]

Originally Posted by Mr.Silverback

Looking good Rich

Thanks S/B

[Rich Knapp]

Jan 20th
Bodyweight: 150.2 (day after ½ cheat, ½ re-feed – type day)

Back

Pre w/o: AAEFX’s HMB, GlutaZorb and K-Otic, i-Rush
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 to back of neck (slow) S.S. with “V” Handle Chest supported Low rows
• 60 x 15/15
• 80 x 15/15
• 105 x 13/15

“V” Handle Lat Pull Downs (slow) S.S. Wide grip Pull ups
• 105 x 10/ 1 set
• 105 x 10/ 1 set
• 105 x 10/ 1 set

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

Cell Rush, LBA, LG-5

Wide grip Pull Downs to back of neck, slow and a squeeze.
• 80 x 15
• 80 x 15
• 80 x 15

[RobMoriRB]

solid weight loss so far keep it up

[Rich Knapp]

Originally Posted by RobMoriRB

solid weight loss so far keep it up

[Rich Knapp]

Jan. 21st
Bodyweight: 148.4
I’m off weights but 5 min’s of band cardio.
-----------------------------------------------------------------
Jan 22nd
Body Weight: 147.6

Chest day

Pre w/o: AAEFX’s K-Otic, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: 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: Light chest

Bb flat press
• 1 x warm up set
• 225 x 3
• 225 x 3

22.5 deg. Decline Bb Press
• 225 x 5
• 225 x 5
• 225 x 5

Laying Band Flies (140 lb. band setting)
• 2 sets x 10
• LBA, Cell Rush, LG-5
• 2 set x 10

15 min’s posing.
__________________________________________________ ________________________________

[RobMoriRB]

the bands must kill lol

[Rich Knapp]

Originally Posted by RobMoriRB

the bands must kill lol

It's a total diffrent resistance than Db's or Cables. Hurts so good.

[Rich Knapp]

Jan 23rd
Body Weight: 146.6

Arm, Delt day

Pre w/o: AAEFX’s K-Otic, HMB, Vitamin D-3, Joint ReHab Cream
Intra w/o: 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:
Db Bicep curls S.S. with Rev. Grip Tri Press Downs
• 40’s x 10 / 30 x 15
• 40’s x 10 / 50 x 15
• 40’s x 10 / 50 x 15

Bi Curl Downs S.S. with Tri Press Downs
• 50 x 20 / 50 x 15
• 50 x 20 / 50 x 20
• 50 x 20 / 50 x 20

Db Hammer Curls S.S. with Laying Band Rev Flies (70 lb. band)
• 40’s x 10 / x 10
• 40’s x 10 / x 10
• LBA, Cell Rush, LG-5
• 40’s x 10 / x 10
• 40’s x 10 / x 10

15 min’s posing.