WNBF Pro Rich Knapps training log.

[Rich Knapp]

Feb 14th
Bodyweight: 144.2

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:

Single Handle Pull Downs (R/L)
• 55 x 10/10
• 75 x 10/10
• 75 x 10/10

“V” Handle Pull Downs, slow
• 125 x 10
• 125 x 10
• 125 x 10

Pro Grip Lat Pull Downs, back of neck
• 125 x 10
• 125 x 10
• 125 x 10

Cell Rush, LBA, LG-5

Pro Grip Lat Pull Downs, to chest
• 125 x 10
• 125 x 12
• 125 x 15

10 min’s band cardio
__________________________________________________ _______________

[Rich Knapp]

------------------------------------------------
Feb 17th
Body Weight: 149.6 (Day after a M.S. episode and cheat day.)
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: (light day with what happened the day before.)
Bb 22 ½ deg. Incline Press (20 sec breaks)
• 2 x warm up set
• 185 x 10
• 185 x 10
• 185 x 10
Flat Bb Press
• 185 x 9
• 185 x 6 (narrow grip)
• 185 x 6
Laying Band Flies (80 lb. band setting)
• 2 sets x 20
• LBA, Cell Rush, LG-5
• 2 sets x 25 with hard contraction squeeze
15 min’s posing.
__________________________________________________ ________________________________
Feb 16th
Bodyweight: 144.0
A M.S. episode and cheat day. Don’t remember much of the day.

[Rich Knapp]

Feb 18th
Body Weight: 146.6

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) S.S. with Cable Curls
• 40’s x 10/10 – 55 x 10
• 40’s x 10/10 – 55 x 10
• 40’s x 10/10 – 55 x 10

Tri Press Downs, Jumbo Sets – Over hand, Ropes, Under hand
• 40 x 10/10/10
• 40 x 10/10/10
• 40 x 10/10/10

AAEFX’s Cell Rush, LBA and GL-5

Band Cardio, 10 mins
__________________________________________________ ________________________________

Eating more now than I did in bulk and loosing weight. Got to love it, but I won't lye, I'm looking foraward to my reverse diet being over post show and back to normal meals.

Vains in core coming out better, Arm's look sick (good way). Getting time for nitty gritty detailing, less than 8 weeks out to peek week.

[EliteDreams]

Swobra! Swole Cobra!

[Rich Knapp]

Originally Posted by EliteDreams

Swobra! Swole Cobra!

I hate the turms "swole and swolen"

[Rich Knapp]

Feb 19th
Bodyweight: 144.6
Back and Cardio
Pre w/o: AAEFX’s K-Otic, 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:
Chest Supported Low Rows
• 95 x 10
• 115 x 10
• 135 x 10
• 135 x 10
Pro Grip Pull Downs, to back of neck
• 135 x 10
• 135 x 10
• 135 x 10
“V” Handle Pull Downs
• 135 x 10
• 135 x 10
• 135 x 10
Weighted Ab Crunch’s
• 95 x ?
• 95 x ?
• 95 x ?
15 min’s band cardio
Cell Rush, LBA, LG-5
10 min’s posing
__________________________________________________ _______________

[Rich Knapp]

Feb 20th
Bodyweight = 144.0

Pre w/o: K-Otic, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: AAEFX’s LG-5, LBA and Cell Rush
Post w/o: HBM, GlutaZorb, chicken, coleslaw

W/O: Delt

Cable Lateral Delt raises, right arm, left arm, both in front (R/L/F)
• 5 set x 10 rep each side. (30 each set)

Reverse Band Flies
• 4 sets
• LG-5, LBA, Cell Rush
• 2 sets

15 min’s posing.
______________________________________________

[Rich Knapp]

Feb 24th
Body weight: 149.0
Pre w/o: 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, vitamin E
W/O:
22.5 deg. Incline Bb press
• 135 x warm up
• 205 x 10
• 225 x 8
• 225 x 5
• 135 x 15
Flat Bb Press (sat set)
• 135 x 15
22.5 Decline Bb Presses
• 135 x 15
• 205 x 5 (CNS fail)
• 225 x 3
• 205 x 6
• AAEFX’s LBA, Cell Rush and GL-5
• 185 x 8
• 185 x 8
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Feb 23rd
Body Weight: 144.6 (day after show day test and cheat)
Pre w/o sups were taken early in day. Workout was at night after all meals were in.
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: Depletion w/o for a show day test tomorrow. (10 sec breaks, high reps)
Db Press
• 3 sets
“V” Handle Lat Pull down
• 3 sets
Band Flies (80 lb. band setting)
• 4 sets
Reverse Band Flies
• 4 sets
Cable Curls
• 4 sets
Tri Press Downs
• 4 sets
Db Presses
• 2 sets
15 min’s posing.
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Feb 22nd
Body weight: 144.8
Off weights cardio 20 min’s.
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Feb 21st
Body weight: 144.6
Off weights 20 min’s band cardio.

[Rich Knapp]

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Feb 25th
Body Weight: 147.6

Morning: Band cardio.

Arm’s and 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, Vitamin E

w/o:

Db Alternating Curls (R/L) S.S. with Cable Curls
• 40’s x 10/10 – 55 x 10
• 40’s x 10/10 – 60 x 10
• 40’s x 10/10 – 60 x 10

Tri Press Downs, Jumbo Sets – Over hand, Ropes, Underhand
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

AAEFX’s Cell Rush, LBA and GL-5

Ab crunches
• 3 sets

[EliteDreams]

Good work Rich. Reps like woah!