WNBF Pro Rich Knapps training log.

[Rich Knapp]

-----------------------------------------------------------------------


March 11th
Body weight: 144.8 lbs.

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, pineapple shake, HMB, vitamin E

W/O: Saturation work.

22.5 deg. Incline Bb press
• warm up set
• 6 set. Sets
• (total of 105 reps)
• AAEFX’s LBA, Cell Rush and GL-5 with 2 min’s cardio left
• 20 min’s Hybrid cardio, Heart rate @ 140
------------------------------------------------

[Rich Knapp]

http://youtu.be/hLlqbgtkC8E

[Rich Knapp]

-------------------------------------------------------------------------------
March 12th
Body Weight: 143.8

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, Pineapple shake, HMB, Vitamin E

w/o:

Rope Hammer Curls
• 75 x 10
• 75 x 10
• 75 x 10

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

Reverse Grip Tri Press Downs S.S. with Overhand Grip
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10
• 45 x 10/10

AAEFX’s Cell Rush, LBA and GL-5

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

[Rich Knapp]

March 13th
Bodyweight: 143.6 (4 weeks and 3 days and it’s show day.)
Mid-Morning Hybrid cardio for 20 min’s. , H/R @ 139
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, Greek Yogurt, pineapple and spinach shake, AAEFX’s HMB, Vitamin E
w/o:
“V” Handle Pull Downs S.S. with Pro Grip LPD Handle Chest Supported Low Rows
• 4 sets (same as 8 singles)
Chest Supported “V” handle Low Rows
• 4 sets
“V” Handle Chest Supported Trap Pulls
• 2 sets
Cell Rush, LBA, LG-5
“V” Handle C/S Trap Pulls
• 4 sets

[Rich Knapp]

---------------------------------------------------------------------------------------------------
March 14th
Bodyweight = 143.6

Ab’s

Pre w/o: Kre-Alkalyn Pro, HMB, GlutaZorb, i-rush, Vitamin D-3
Intra w/o: LBA, Cell Rush, LG-5
Immediate Post w/o: AAEFX’s NF Pro, Greek Yogurt, spinach blended together. HMB, Vitamin E

W/O:

Incline Board Crunches, 15 sec breaks
• 8 sets (LBA, Cell Rush and GL-5 between set 6 and 7)
Never counted, just went until I couldn’t get another one out.

Only 30 days until I roll on stage. Things are on track and looking good.
-----------------------------------------------------------------------

[Rich Knapp]

March 16th
Bodyweight 143.4 – re-feed day today.
Off weights
20 min’s. Hybrid cardio
Notes: Still on track. Weight is in same ball park but I am pleased with how I’m looking and the direction changes are going. 4 Saturdays from now I’ll be waking up on show day morning. WOW, after starting prep back in Oct. It is finally down to the wire. I won’t lie. I am looking forward to it and reverse dieting back to bulk. But I have to keep show day and dedication to show day. Not the time after. My goal is show day, not the bulk after.
--------------------------------------------------------------------------------------------
March 15th
Bodyweight = 143.4
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: Full body, Push Pull layout, low sets each.
Bb Military Pin press
• 3 set
Pro Grip Lat Pull Down
• 3 sets
22 ½ Deg. Incline Bb Press
• 3 sets
Tri Press Downs, Reverse grip
• 3 sets
Cable Curls, Straight Bar
• 3 sets
Ab Crunches
• 3 sets
Hybrid Cardio 15 min’s
• LG-5, LBA, Cell Rush @ 2 min’s of cardio left.
• Planed on 20, but had to stop and use rest room.

15 min’s posing.
______________________________________________

[Rich Knapp]

March 17th

Bodyweight = 145.6 (day after re-feed).

Off weights and cardio.

[RobMoriRB]

getting closer to the show and looging bigger than ever keep it up

[Rich Knapp]

-----------------------------------------------------------------------
March 18th
Body weight: 143.6 lbs
.
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: Chest and Bi’s

22 ½ deg. Incline Db press (self load)
• 75’s x 12
• 75’s x 12
• 75’s x 12

22 ½ deg. Decline Db Presses (self load)
• 75’s x 12
• 75’s x 12
• 75’s x 6

Band Flies
• 3 sets of 15 with a squeeze.

Straight bar Cable Curls
• 45 x 15
• 65 x 10
• 70 x 10

Db Alternating Curls (R/L)
• 30’s x 10/10
• AAEFX’s LBA, Cell Rush and GL-5 with 2 min’s cardio left
• 30’s x 10/10
• 30’s x 10/10

Band Flies
• 1 sets with a squeeze

Mid after neon cardio.
------------------------------------------------

[Rich Knapp]

March 19th
Bodyweight = 142.2
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:
Cable Side Delt Raises S.S. with Cable Front Raises (R/L/F)
• 3 drop sets ( same as 6 singles)
Db Side Raises
• 3 sets
Band Reverse Flies
• 3 sets
Weighted Ab Crunch’s
• 3 sets
Twisted Ab Crunches
• 3 sets
Hybrid Cardio 10 min’s. H/R @ 142
• LG-5, LBA, Cell Rush @ 2 min’s of cardio left.

15 min’s posing.
______________________________________________