WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by brad1224

great log. great vids

Thank you much.

[EliteDreams]

Yes sir e! Ripped and roarin.

[Rich Knapp]

March 6th
Body weight: 141.8lbs.
This is after first day doing cardio on the Hybrid. Macro adjustment made today. I’ll have to tweak as I see how the Hybrid works for my body. It’s still all arms (daaaa, lol ) but a total different locked in and different assist muscle.
Holy crap. Underestimated the difference between Band cardio and the H/B. After first day of 20 min's on it I dropped 1.6 lbs. Now this is a combination of things people NOT all fat. Don't happen that way. BUT this tells me one thing. BRING ON THE FOOD. Yes even while cutting. I raised my carbs 20g’s yesterday and after seeing the huge drop, now another 20g’s today. Goes to show what a difference proper cardio can make, over just going through the motions.

20 mins. Morning H/B cardio, heart rate held at 125-135 (suggested range for my age and fat burning).

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, Greek Yogurt, spinach, shake, HMB, vitamin E

W/O:

22.5 deg. Incline Bb press
• 100 x warm up
• 135 x warm up
• 205 x 5
• 225 x 5
• 255 x 5
• 275 x 1
• 285 x 1, tried a 2nd but CNS failed. (More than 2x’s present bodyweight.)
• 285 x F
• AAEFX’s LBA, Cell Rush and GL-5
• 225 x 9 (CNS fail on 10)
• 205 x 10
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[Rich Knapp]

March 7th

Body Weight: 142.8 up 1lb. that’s was to be expected. Look better than the day before though.
Mid-morning Hybrid cardio. 15 min’s. Heart rate at 134.

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, Greek Yogurt, spinach, shake, HMB, Vitamin E

w/o:

Rope Hammer Curls
• 70 x 10
• 70 x 10
• 70 x 10

Straight Bar Cable Curls
• 70 x 10
• 70 x 10
• 70 x 10
• 70 x 10

Reverse Grip Tri Press Downs
• 35 x 20
• 45 x 20
• 45 x 20
• 45 x 20

Db Curls for saturation
• 30 x 20
• 30 x 20
• 30 x 20

AAEFX’s Cell Rush, LBA and GL-5

Tri Press Down, straight bar
• 45 x 15
• 45 x 15
• 45 x 15

Cable Curls
• 45 x 30 for saturation.
__________________________________________________ ________________________________

[RobMoriRB]

your leaning out a lot keep up the solid work

[Rich Knapp]

[Rich Knapp]

March 10th
Bodyweight: 146.2

Delts

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: ( reps in 4-2-4-1 tempo)

Cable Side Raises S.S. with single arm DB Side Raises
• 3 sets (same as 6 single sets)

Db Military Presses S.S. with Band Reverse Flies
• 3 sets (same as 6 singles)

Hybrid arm cardio 10 min’s. AAEFX Cell Rush, LBA and LG-5 at the 8 min’s in mark.
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March 9th
Bodyweight: 146.2 (morning after cheat day, very very little splash over. Looking good. )

Back

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: ( reps in 4-2-4-1 tempo)

“V” Handle Pull Downs
• 3 sets

Pro Grip LPD Handle, Chest Supported Low Rows
• 4 sets

Single Arm Pull Downs/High Row
• 3 sets

Pro Grip Lat Pull Downs
• 3 sets

Cell Rush, LBA, LG-5

Hybrid arm cardio.
• 20 min’s, H/R @ 141

Tan test and application practice tonight.

[prstylee]

great progress

[EliteDreams]

Doing great!

And 2x,over 2x bw on incline is just freaky!

[Rich Knapp]

Originally Posted by prstylee

great progress

Originally Posted by EliteDreams

Doing great!

And 2x,over 2x bw on incline is just freaky!

Thank you both so much.