WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

So if I hear unusual noises coming from the North I will know what they are.

lol yep. Man even with K-Otic my mind was just not in the game today. Has to be the weather.

[Rich Knapp]

Jan 23rd Body weight 164.4

Arms, Lighter weight, slow reps and feel it this week ( ½ sat sets ½ rep range w/o’s )

Pre w/o’s: AAEFX’s HBM’s, Test Charge and K-Otic,
Intra w/o’s: 30g AAEFX Karbolyn and some BCAA’s
Post W/O’s: Low fat chocolate milk, AAEFX Whey Protein, pineapple, soy nuts shake. AAEFX’s Glutazorb, HBM

w/o: A, Bi’s

Db seated Curls
• 30’s x 10
• 30’s x 10
• 30’s x 10

Cable Curl Downs with a double squeeze at full contraction
• 25 x 10
• 45 x 12
• 45 x 12
• 65 x 10
• 65 x 12

Concentration Curls
• 30 x 10
• 30 x 10
• 30 x 10

w/o: B, Tri’s

V Handle Over/Under S.S. Tri Press downs
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10 (Feeling great so keeping with these. )
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10
• 65 x 10/10

Straight Bar Tri Press downs
• 65 x 10
• 65 x 10
 Cell Rush, LBS Pro, GL-5
• 65 x 10
• 65 x 10
• 65 x 10

Same as 32 sets today.
Off tomorrow, Chest is next in rotation.

[BendtheBar]

Booked for Ohio you said?

[Rich Knapp]

Originally Posted by BendtheBar

Booked for Ohio you said?

yep, same hotel and room as last year. I'm working the show handing trophies out and AAEFX is giving very big supplement prizes to the male and female w/c class winners.

[BendtheBar]

You guys have any powerlifters as reps? I know a guy that would be a good choice if you ever need one.

[Rich Knapp]

Originally Posted by BendtheBar

You guys have any powerlifters as reps? I know a guy that would be a good choice if you ever need one.

I know we have Jonathan Hanley and I know you know Brad Dunn (AKA: Wolverine)left side with sideburns.



I will know more in a week or 2. There are a few things they are working on.

[rippednmichigan]

:thumbup: good stiff in here Rich, this weather has been screwy you'll get it next time.

Sent from my PC36100 using Tapatalk

[Rich Knapp]

Originally Posted by rippednmichigan

:thumbup: good stiff in here Rich, this weather has been screwy you'll get it next time.

Sent from my PC36100 using Tapatalk

^5 Ripped. Ya it had to be I don't get like that very often.
When K-Otic don't pull you up you know your down. lol

[Rich Knapp]

Jan 25th
165.4 today.

Chest and Tri’s: Lighter weight, slow reps and feel it this week ( ½ sat sets ½ rep range w/o’s )

Pre w/o’s: K-Otic, HBM, GlutaZorb, AAEFX Joint Rehab
Intra w/o’s: BCAA, 30g AAEFX Karbolyn
Immediate Post w/o’s: AAEFX NF Pro, low-fat chocolate milk, pineapple, soy nuts shake.
AAEFX’s HBM

w/o = “A”(alone) Chest- 4-2-4-2 tempo

Bb Decline Bench Press, (weight + Micro Chains)
• 135 x 10
• 155 x 10
• 175 x 10
• 200 x 6
• 200 x 6
• 175 x 7, got light headed going to Db’s for safety reasons

Db Decline Presses.
• 80’s x 12, these feel heavy after doing Bb chain work. Left Delt a little tender after the Bb work.
• 80’s x 12
• 80’s x 12
• 80’s x 10
• 80’s x 10
• 80’s x 9

12 sets

w/o = “B” Tri’s Light slow rep work seen as I just did them the other day
Tri supper sets, overhand, ropes, underhand grip

• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10
• Cell Rush, LG-5, LBA Pro
• 45 x 10/10/10
• 45 x 10/10/10
• 45 x 10/10/10

Same as daily total of 33 sets

[Rich Knapp]

Jan 26th

Back

Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic
Intra w/o’s: 30g’s Karbolyn with my BCAA’s
Post w/o’s: AAEFX’s protein, spinach, pineapple, no-fat milk, AAEFX’s HBM.

w/o: slow 2-2-2-2 tempo

Db Low Incline Bench Rows S.S. with T bat row grip
• 80’s x 10/10
• 80’s x 10/10
• 80’s x 10/10
• 70’s x 15/10

RK Style Bench Wide Grip Pull Ups ( I am able to put the bar even higher now, increasing body weight I’m lifting and the stretch )
3-2-3-1 tempo BW (165.4 ) x
• 15
• 15
• 15
• 15

Daily total same as only 12 sets but I got one in.

NOTES: With last weekend and then the Lift-A-Thon this weekend, my rotation has been wild this week.