WNBF Pro Rich Knapps training log.

[Rich Knapp]

March 20th
Bodyweight: 142.0
Back and Tri’s
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, and spinach shake, AAEFX’s HMB, Vitamin E
w/o: Short but sweet, 5-1-5-1 tempo
“V” Handle Pull Downs S.S. Pull Ups
• 4 sets (same as 8 singles)
Tri press downs, Jumbo sets (overhand/rope/underhand)
• 3 sets (same as 9 singles)
Cell Rush, LBA, LG-5
Single arm Pull Downs
• 2 sets with no break.
Pull ups
• 2 sets
…………………………..
Afternoon cardio, 20 min’s, H/R @ 143
__________________________________________________

[Rich Knapp]

Down to 141.2 this morning. 10 lbs. heavier than last show but better conditioning and leaner. 2 more weeks of cutting and then its peek week. Looks like I'll hit my goal of a better package over my last package.

[IronWill]

Rock it Rich!

[Rich Knapp]

March 24th
Bodyweight: 147.4
Show day prep test.
No cardio or w/o.
__________________________________________________ __
March 23rd
Body weight: 141.4 lbs.
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, Greek Yogurt, spinach shake, HMB, vitamin E
W/O: Got busy with my B-Day stuff. Missed w/o and cardio.
_________________________________________________
March 22nd
Body weight: 141.4 lbs.
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, Greek Yogurt, spinach shake, HMB, vitamin E
W/O: Chest power
22 ½ deg. Decline press
• 135 x 10
• 205 x 5
• 255 x 1
• 275 x F, over psyched myself.
• 225 x 5
22 ½ deg. Incline Presses
• 225 x 5
• 235 x 5
• 235 x 5
Band Flies
• 3 sets of 15 with a squeeze.
• AAEFX’s LBA, Cell Rush and GL-5 with 2 min’s cardio left
• 2 sets
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March 21st
Bodyweight: 141.2
Off weights
10 min’s cardio, H/R @ 143
15 min’s posing.
__________________________________

[Rich Knapp]

24th.

Holding water after celebrating my 47th B-Day, but here's how I look.

[Rich Knapp]

March 25th
Bodyweight: 145.2

20 min’s morning cardio, H/R @ 141

Back and Bi’s

Pre w/o: AAEFX’s K-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Greek Yogurt, and spinach shake, AAEFX’s HMB, Vitamin E

w/o: 5-1-5-1 tempo, worked muscle doing work NOT momentum.

“V” Handle Pull Downs S.S. Pull Ups
• 5 sets (same as 10 singles)

Db Alternating curls S.S. with Cable curls
• 3 sets (same as 6 singles)

Cell Rush, LBA, LG-5

Single arm Pull Downs
• 2 sets with no break.

Db Curls
• 2 sets
…………………………..
Afternoon:
Chin Ups
• 4 sets
Afternoon cardio, 10 min’s, H/R @ 151

[Rich Knapp]

_________________________________________________
March 26th
Body weight: 142.6 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, Delts and Tri’s, De-Load, 3-4-3-1 tempo

22 ½ deg. Incline press,
• Warm up set
• 3 sets

22 ½ deg. Decline Presses
• 3 sets

Band Flies
• 3 sets

Db Military presses
• 3 sets

Tri Press downs
• 2 sets

AAEFX’s LBA, Cell Rush and GL-5

Weighted Ab Crunches
• 3 sets

Afternoon cardio 10 min’s @ H/R 141
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[leefarley]

looking swole.

[EliteDreams]

Owning it!

[RobMoriRB]

getting closer and closer to show day....and your still destroying keep it up