WNBF Pro Rich Knapps training log.

[RobMoriRB]

your down lots of weight keep the hard work going

[Rich Knapp]

Originally Posted by EliteDreams

Good work Rich. Reps like woah!

I change around between saturation work, power work or rep range work.

Originally Posted by RobMoriRB

your down lots of weight keep the hard work going

Thank Rob. Now is when looses are small but look is a huge change. This is were all the magic starts. 6 weeks out and my low lats look like a chineeze fans.

[Rich Knapp]

Feb 26th
Bodyweight: 144.6

Back

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:

Single Arm Pull Downs S.S. with “V” Handle Pull Downs
• 3 sets (same as 6 singles)

Pro Grip Pull Downs, to chest
• 3 sets

“V” Handle Pull Downs
• 3 sets

Cell Rush, LBA, LG-5

• 2 more sets

10 min’s posing
__________________________________________________ _______________

[Rich Knapp]

Feb 27th
Bodyweight = 144.2

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: NF-Pro, HBM, GlutaZorb, spinach, BCAA’s, Greek yogurt shake.

W/O: Delt

Cable side lateral delt raises (R/L) S.S. with front delt raises
• 3 set x 10 rep each side. (6 single sets)

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

15 min’s posing.

Short and sweet but true work.
______________________________________________

[Rich Knapp]

March 1st
Body weight: 143.8 (eat later than normal)

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: Chest still tender so took it light.

22.5 deg. Incline Bb press
• 135 x warm up
• 205 x 10
• 225 x 9
• 225 x 5
• 225 x 8
• 225 x 7
• AAEFX’s LBA, Cell Rush and GL-5
• 205 x 10
• 185 x 4 ( CNS gave out )
------------------------------------------------
Feb 28th
Body weight: 143.4

Off weights, did do band cardio
------------------------------------------------------------

[EliteDreams]

Starting the month off right!

[Rich Knapp]

Originally Posted by EliteDreams

Starting the month off right!

This last few weeks is when all the majic happens.

[Rich Knapp]

March 3rd
Bodyweight: 148.2 (morning after cheat day)

Back ; more of a ½ power ½ rep range workout.

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, Greek Yogurt and spinach shake, AAEFX’s HMB, Vitamin E

w/o:
“V” Handle Pull Downs
• 100 x warm up
• 150 x 10
• 170 x 10
• 220 x 6
“V” Handle Chest Supported Low Rows
• 170 x 10
• 170 x 10
• 170 x 10
Single Arm Chest supported Rows (R/L)
• 100 x 10/10
• 100 x 10/10
• 100 x 10/10
Pro Grip Lat Pull Downs
• 100 x ? for saturation
Cell Rush, LBA, LG-5
Ab crunchs
• 5 sets
10 min’s posing
-------------------------------------------------------------------------------
March 2nd
Body Weight: 143.0 (cheat day)

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 single arm Tri press downs
• 3 sets (6 – singles)
Tri Rope Press Downs S.S. with Straight bar Cable curls
• 3 sets ( 6 - singles)
Reverse Grip Tri Press Downs S.S. with Rope Curls
• 4 sets (8 – singles)
AAEFX’s Cell Rush, LBA and GL-5
Ab crunches
• 3 sets
__________________________________________________ ________________________________

[Rich Knapp]

March 5th
Bodyweight = 143.4

Increased carbs by 20g across the board.

Mid morning Eclip. H/B Arm cardio 20 min’s.
--------------------------------------------------------------------------------------------
March 4th
Bodyweight = 145.6

Pre w/o: Kre-Alkalyn Pro, HBM, GlutaZorb, i-Rush, AAEFX Joint Rehab
Intra w/o: AAEFX’s LG-5, LBA and Cell Rush
Post w/o: NF-Pro, HBM, GlutaZorb, spinach, Greek yogurt shake.

W/O: Delt

Db Overhead Presses S.S. with Db side delt raises
• 3 set x 10 rep (6 single sets)

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

15 min’s posing.

Night arm cardio on Eclip. H/B 15 min’s. To try new set up. I like it very much, better than band cardio.

[brad1224]

great log. great vids