WNBF Pro Rich Knapps training log.

[Rich Knapp]

Feb. 6th
Bodyweight: 146.0 (ate later than normal last night)

Off weights, 10 min’s cardio.
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Feb 5th
Bodyweight: 145.6

Back and Cardio

Pre w/o: AAEFX’s HMB, GlutaZorb and K-Otic, i-Rush, vitamin D-3
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, Vitamin E

w/o:

Chin Up grip Pull Downs S.S. with Wide grip Pull ups
• 3 sets (same as 6 single sets)

V Handle Pull Downs
• 3 sets
Same as 9 single sets for the day.

Cell Rush, LBA, LG-5

10 min’s band cardio

After yesterday I took it light today. Peanut was giving me the evil eye.

[Rich Knapp]

Feb 8th
Body Weight: 144.6 (combo of a re-feed/cheat day)

Chest day

Pre w/o: Kre-Alkalyn Pro, HMB, Joint ReHab Cream, i-Rush, GlutaZorb and Vitamin D-3
Intra w/o: BCAA’s, AAEFX’s Cell Rush, LG-5 and LBA
Post w/o’s: AAEFX NF-Pro whey protein, Karbolyn, non-fat cottage cheese, spinach, shake, HMB, vitamin E

w/o:

Bb 22 ½ deg. Incline Press
• 2 x warm up set
• 205 x 10
• 225 x 10
• 255 x 3
• 275 x F, hit racking arms on way down.
• 255 x 3
• 225 x 6
• 205 x 7

Laying Band Flies (80 lb. band setting)
• 2 sets x 20
• LBA, Cell Rush, LG-5
• 3 sets x 20 with hard contraction squeeze

Had to do a 3rd set. Chest looking so ripped and grainy I was impressed (do them in front of my portable mirror) and had to see it again. lol


15 min’s posing.
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Feb 7th
Bodyweight: 145.0
Off weights, 10 min’s cardio.
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[Rich Knapp]

Feb 9th
Body Weight: 147.0 (day after re-feed)
Arm’s and Delts
Pre w/o: AAEFX’s Kre-Alkalyn Pro, 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, Vitamin E
w/o:
Cable Bicep curl Downs S.S. with Tri Press Downs
• 55 x 20 / 55 x 10
• 55 x 15 / 55 x 12
• 55 x 20 / 55 x 12
• 55 x 15 / 55 x 15
• 55 x 20 / 55 x 15
JB Cable Curls S.S. with Rev. Grip Tri Press Downs
• 55 x 20 / 55 x 12
• 55 x 20 / 55 x 15
• 55 x 20 / 55 x 12
Db Overhead Presses
• 3 sets
• AAEFX’s Cell Rush, LBA, GL-5
• 2 sets
5 min’s posing
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[EliteDreams]

Monstrosity!

[Rich Knapp]

Originally Posted by EliteDreams

Monstrosity!

[Rich Knapp]

Feb 10th
Bodyweight: 149.8 ( I did a re-feed day following the cheat/re-feed day. )

Back and Cardio

Pre w/o: AAEFX’s Kre-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
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, Vitamin E

w/o:

2 arm Db Incline Bench Low Rows (face down on bench) S.S. with Db Trap Pulls
• 75’s x 10/10
• 100’s x 10/10
• 120’s x 8/10
• 120’s x 10/10

Single Handle Pull Downs (R/L)
• 55 x 12/12
• 75 x 12/12
• 75 x 12/12

Pro Grip Lat Pull Downs, to back of neck, slow
• 100 x 10
• 100 x 10
• 100 x 10

Weighted Ab Crunchs
• 3 sets

Cell Rush, LBA, LG-5

10 min’s band cardio
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[Rich Knapp]

------------------------------------------------
Feb 12th
Body Weight: 145.0
Chest day
Pre w/o: Kre-Alkalyn Pro, 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, vitamin E
w/o:
Bb 22 ½ deg. Incline Press (20 sec breaks)
• 2 x warm up set
• 205 x 10
• 245 x 6
• 245 x 5
• 225 x 8
• 205 x 7
• 135 x 12, lost grove when I hit racks coming down on rep 5.
• 135 x 15
Laying Band Flies (80 lb. band setting)
• 2 sets x 20
• LBA, Cell Rush, LG-5
• 2 sets x 20 with hard contraction squeeze
Had to do a 3rd set. Chest looking so ripped and grainy I was impressed (do them in front of my portable mirror) and had to see it again. lol
15 min’s posing.
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Feb 11th
Bodyweight: 146.4
Off weights, 10 min’s cardio.
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[EliteDreams]

Oh yes,impressing yourself i see

[Rich Knapp]

Originally Posted by EliteDreams

Oh yes,impressing yourself i see

When your looking better at 8 weeks out than you did at your last show, DAM STRAIGHT. lol

[Rich Knapp]

Feb 13th
Body Weight: 144.8
Morning 5 min’s Band cardio
Arm’s
Pre w/o: AAEFX’s Kre-Alkalyn Pro, 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, Vitamin E
w/o:
Db Alternating Curls (R/L)
• 40’s x 10/10
• 40’s x 10/10
• 40’s x 10/10
“V” Handle Tri Press Downs
• 55 x 15
• 55 x 15
• 55 x 15
Cable Curls
• 55 x 15
• 55 x 20
• 55 x 15
Tri Press Downs
• 55 x 15
• 55 x 15
• 55 x 15
AAEFX’s Cell Rush, LBA and GL-5
Db alternating curls (R/L)
• 40’s x 10/10
• 40’s x 10/10
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