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Old 03-30-2010, 05:08 PM   #21
Rich Knapp
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3-30-10, 12 days out.

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

B/W=132.6

Off everything today. Trained Tammy and while she did cardio I went in a empty group room and practiced my rutein.

Odds and ends all night tonight.

Macro's still same as perversely listed.

I did do something new today. I have been missing doing leg work outs very bad. I felt good today so gave a leg press machine with the back suport. We checked it out for suport and if I could do them safely. We came up with a way so I tried. I am paying for it now dearly. (P.S. won't change anything as far as my shows) Mind over matter for the pain. I push threw, plenty of time later for me to hold a pitter patter party for myself.
I have a job to get done. Here is what I did.

30 x 1, 110 x 1, 170 x 1, 230 x 1, 290 x 1. (M.S. is neurological not muscular)

I am done now, never do this again. Felt good at the time, but legs are totaly shot now. They may come back to there rickety self later today or tonight. Low back isn't good. Maybe this wasn't such a good idea.
-----------------------------------------------------------------------------------
Todays SUPPLEMENTS : (work out & P/W was in my template for a meal)

Wake Up:
Leucine
AAEFX Lean Fix
V-D3

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

45 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator
V-D3

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Old 03-30-2010, 05:09 PM   #22
Rich Knapp
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Quote:
Originally Posted by big valsalva View Post
Howdy Rich, and welcome to this humble forum. I'll be watching your progress, and wish you the best of luck at your comp. A few posts ago you mentioned your wife. Is she a competitor also?
No she just works out for general health.

Quote:
Originally Posted by sneezingstardust View Post
Just wanted to say, you are VERY inspirational to me!! Keep up the great work!
OK I will
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Old 03-30-2010, 09:14 PM   #23
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Quote:
Originally Posted by Rich Knapp View Post
I did do something new today. I have been missing doing leg work outs very bad. I felt good today so gave a leg press machine with the back suport. We checked it out for suport and if I could do them safely. We came up with a way so I tried. I am paying for it now dearly. (P.S. won't change anything as far as my shows) Mind over matter for the pain. I push threw, plenty of time later for me to hold a pitter patter party for myself.
I have a job to get done. Here is what I did.

30 x 1, 110 x 1, 170 x 1, 230 x 1, 290 x 1. (M.S. is neurological not muscular)

I am done now, never do this again. Felt good at the time, but legs are totaly shot now. They may come back to there rickety self later today or tonight. Low back isn't good. Maybe this wasn't such a good idea.
Absolutely awesome. Well done. Rich, so many people would give up on life, but not you. I stand and applaud.
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Old 03-31-2010, 04:24 PM   #24
Rich Knapp
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3-31-2010, 11 days out.

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

B/W=132.6
BACK, Ab's, Post W/O cardio (90 cal burn) Macro's: fat= 40g, carbs= 135g, Pro= 190g, Leucine= 25380.39mg

Worked on squeeze and full range.

Lat Pull Wide grip Pull Downs.
90 X 10
120 X 10
145 X 8
165 X 8,8
120 X 12

Machine Wide Grip Rows.
105 X 10
120 X 10,10,8

Db Shrugs. Seated Incline bench Face Down
60 X 12,12,12

Lat Pull, Underhand Close grip Pull Downs.
100 X 8
130 X 8
145 X 10

Db Flat Bench Pull Overs.
60 X 10,10,10,10

Abs till it knocked the wind out of me.

Odds and ends all night tonight.


-----------------------------------------------------------------------------------
Todays SUPPLEMENTS :

Wake Up:
Leucine
AAEFX Lean Fix
V-D3

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

30 min's pre W/O:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite
AAEFX EFX FWSS LG5 Pro

Get home from gym:
V-E - 1000 IU's

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator
V-D3

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fit

1/2 hour pre late meal:
AAEFX Nytric Pro

At late night meal:
Life Force Energy Activator

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Old 03-31-2010, 05:56 PM   #25
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Great workout. What angle do you use for DB shrugs on the incline? I've used a 45 degree before and used them as sort of a lat/trap shrug. Just wondering if you do very steep.
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Old 03-31-2010, 06:05 PM   #26
Rich Knapp
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Quote:
Originally Posted by BendtheBar View Post
Great workout. What angle do you use for DB shrugs on the incline? I've used a 45 degree before and used them as sort of a lat/trap shrug. Just wondering if you do very steep.
It is to reduce the pressure on my lower spine. That is also why they are face down.
I can't do standing shrugs and if I do seated 90 deg the weight is to much for my lower spine. so I do incline. I found the body friction on the bench take pressure off the spine.
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Old 03-31-2010, 06:05 PM   #27
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
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Join Date: Mar 2010
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Default Starting april 1st.

I take my BB very seriously. At the April 1st point I go into a full blown pre comp mode for the 10th and 24rd shows. I am not being rued it is just a mode I go into and mind set. I will be doing the bare bones on web. Like I said I'm not being rued just a mind set I go into.

Thanks for your understanding.
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Old 03-31-2010, 06:09 PM   #28
BendtheBar
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Points: 1,472,245, Level: 100 Points: 1,472,245, Level: 100 Points: 1,472,245, Level: 100
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Quote:
Originally Posted by Rich Knapp View Post
It is to reduce the pressure on my lower spine. That is also why they are face down.
I can't do standing shrugs and if I do seated 90 deg the weight is to much for my lower spine. so I do incline. I found the body friction on the bench take pressure off the spine.
I gotcha. I was wondering what incline you do them at..45 degrees or steeper...
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Old 03-31-2010, 06:22 PM   #29
Rich Knapp
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Join Date: Mar 2010
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Quote:
Originally Posted by BendtheBar View Post
I gotcha. I was wondering what incline you do them at..45 degrees or steeper...
It varies between 45 and 90. It is all in how my traps are developing.

Generally it stays around the 70 to 80 range. Or I will even change to back down to hit them differently for a few work outs. I anodize my physique a lot and am very instinctive with my training.
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Old 03-31-2010, 06:54 PM   #30
Rich Knapp
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Points: 27,020, Level: 97 Points: 27,020, Level: 97 Points: 27,020, Level: 97
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Mar 2010
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Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
My Mood: Lurking
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Quote:
Originally Posted by Rich Knapp View Post
I take my BB very seriously. At the April 1st point I go into a full blown pre comp mode for the 10th and 24rd shows. I am not being rued it is just a mode I go into and mind set. I will be doing the bare bones on web. Like I said I'm not being rued just a mind set I go into.

Thanks for your understanding.


Out line of my full blown prep days:
  • No tv
  • very little web
  • No news
  • liston to "rocky theme songs"
  • liston to classical music
  • pose pose pose pose
  • flex flex flex flex
  • eat
  • work out
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