WNBF Pro Rich Knapps training log.

[Rich Knapp]

Jan 24th
Bodyweight: 147.4
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 S.S. with “V” Handle Chest supported Low rows
• 100 x 10/10
• 130 x 10/10
• 170 x 10/10
• 170 x 10/10
“V” Handle Lat Pull Downs
• 175 x 5
• 220 x 5
• 265 x 5
Cell Rush, LBA, LG-5
Chin-up grip Lat Pull Downs Pull
• 80 x 10
• 80 x 15
• 80 x 15
__________________________________________________ _______________

Jan. 25th
Bodyweight: 146.4
I’m off weights and will be doing 5 min’s of band cardio and 15 min’s posing.
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[EliteDreams]

265lb pulldowns! Gettin it done!

[Rich Knapp]

Originally Posted by EliteDreams

265lb pulldowns! Gettin it done!

I work. I'm not one to sit back and just go threw the motions.

[Rich Knapp]

Jan 26th
Body Weight: 150.8 (day after re-feed)

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 22 ½ deg. Decline press
• 1 x bar warm up set
• 225 x 5
• 225 x 6
• 225 x 5

22.5 deg. Bb Press
• 225 x 3 ( left delt no like. )

22 ½ Incline Bb Presses
• 225 x 5
• 225 x 5
• 225 x 5

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

15 min’s posing.
__________________________________________________ ________________________

Jan 27th
Body Weight: 149.8

Arm’s, Delts Ab’s

Pre w/o: AAEFX’s K-Otic, HMB, Vitamin D-3, GlutaZorb, 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: (Kept it simple but effective today.)

JB EZ bar Bicep curls S.S. with Rev. Grip Tri Press Downs
• 45 x 10 / 55 x 10
• 45 x 10 / 55 x 10
• 45 x 15 / 55 x 15
• 65 x 10 / 60 x 10
• 65 x 10 / 60 x 10
• 65 x 10 / 60 x 10
• 65 x 10 / 60 x 10
• LBA, Cell Rush, LG-5
• 65 x 10 / 60 x 10
• 65 x 10 / 60 x 10

Just because these are all 10 reps but 1 set, don’t mean they didn’t hurt like a mother.
15 min’s posing.

[EliteDreams]

Hard workin man. It WILL pay off.

[Rich Knapp]

Originally Posted by EliteDreams

Hard workin man. It WILL pay off.

I hope so. I compete agains guys 1/2 my age and at this time I'm un beeten.

On the non show side. Haven't had to take ANY meds for my M.S. in the last 10+ years.

[Rich Knapp]

Jan. 29th
Bodyweight: 145.6
I’m off weights, 15 min’s posing.
Lost my pound for the week so there won’t be any cardio today.
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Jan 28th
Bodyweight: 148.2
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:
Db Incline Bench Rows S.S. with Db Incline Bench Trap pulls
• 4 sets
(same as 8 single sets.)
“V” Handle Lat Pull Downs, slow with chains
• 3 set
Cell Rush, LBA, LG-5
Stiff Arm Pull Downs
• 4 set
5 min’s band cardio

[Rich Knapp]

Jan 30th

Body Weight: 145.0

Chest day

Pre w/o: AAEFX’s K-Otic, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3
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 Flat Bench press (self load)
· 1 x warm up set
· 75’s x 10
· 85’s x 10
· 95’s x 10
· 95’s x 7
· 75’s x 7 (CNS failed)
· 55’s x 15 for saturation

Laying Band Flies (70 lb. band setting)
· 2 sets x 20
· LBA, Cell Rush, LG-5
· 2 sets x 20 with hard contraction squeeze

15 min’s posing.
__________________________________________________ ________________________________

[BigJosh]

Looking extemely swole rich!

[EliteDreams]

Originally Posted by BigJosh

Looking extemely swole rich!

Troo