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Old 09-16-2011, 06:29 AM   #1
Rich Knapp
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Default Larry's trip to his first show.

Heres a background:
Larry ( ldwelding )
43 years old
X-military and general power lifter.
Diabetic
Heart attack a few years ago.



Starting out 220 lbs.

This is his trip to his first bodybuilding show training under WNBF Rich Knapp.
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Last edited by Rich Knapp; 09-16-2011 at 07:12 AM.
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Old 09-16-2011, 06:34 AM   #2
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Subbed for sure...

I am 'In like Flynn' on this...

Are you going to be posting much about nutrition, routines etc etc Rich ?

Carl.
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Old 09-16-2011, 06:38 AM   #3
Rich Knapp
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Quote:
Originally Posted by Carl1174 View Post
Subbed for sure...

I am 'In like Flynn' on this...

Are you going to be posting much about nutrition, routines etc etc Rich ?

Carl.
Yes I will. More after the Buckeye. notes, pics and vids. First time back leg w/o, Larry made it up to 200lbs. for 10 on these. Could have gone higher but a couple week to re-enter the water slowly.
Bench (Box) Squats - Video
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Last edited by Rich Knapp; 09-16-2011 at 07:23 AM.
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Old 09-16-2011, 06:43 AM   #4
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awesome

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Old 09-16-2011, 08:13 AM   #5
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Awesome Rich. Looking forward to the updates, routines and diet.

When is the show? And how do you guys plan to go about it in terms of a target weight class? Select some kind of a target weight class based on current weight and BF% measurements, or just go with the flow until he is close to the competition?
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Old 09-16-2011, 08:32 AM   #6
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Best of luck Rich. Will be following along.
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Old 09-16-2011, 09:01 AM   #7
Rich Knapp
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Quote:
Originally Posted by kitarpyar View Post
Awesome Rich. Looking forward to the updates, routines and diet.

When is the show? And how do you guys plan to go about it in terms of a target weight class? Select some kind of a target weight class based on current weight and BF% measurements, or just go with the flow until he is close to the competition?
We are bring him down till Jan. Then after muscle memory and dropping some fat, in Jan we will re evaluate things and see were he falls for his show.
Setting a weight and such for the show now would be insane being he is just starting back on weights after a few month lay off. I don't set a weight in stone. You go by the mirror. We will use his LBM as a guide for nutrition intake. I will check this every month to see how much comes back with the muscle memory and make adjustments. his LBM comes up 191 right now (7 point pinch so add 4% to body fat % it will be lower LBM ) but the more you cut the more accurate it becomes as you loose the fat variable %.

Due to variables I have him on 191 pro, 135 carb and 60 fats. I will be looking at this in 2 weeks and adjusting more accurately.
Present sups Whey Protein and Kre-Alkalyn, Multi "V".

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Best of luck Rich. Will be following along.
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Last edited by Rich Knapp; 09-16-2011 at 09:24 AM.
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Old 09-16-2011, 09:11 AM   #8
Rich Knapp
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Quote:
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Best of luck Rich. Will be following along.
We will be cranking the weight up in 2 weeks. The timing is great I order the Db's on 6th so I'll have them before the 14th.

Right now we are low weight higher reps around the 20 set range. Till he is back in the swing and used to the lifts again and the RK style w/o's.
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Old 09-19-2011, 10:35 AM   #9
Rich Knapp
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Larry is down 10 lbs to 210 since we started 1 week ago. A high % of this was water retention lost from increasing to a gallon of water a day.

Today we lower the sets and increase the weights a bit.
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Old 09-19-2011, 12:09 PM   #10
Rich Knapp
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Great training day. Chest and Tri's. 12 total sets.

Highlights: Larry pulled a 205 x 1 Bb Flat press set 5. (he could have done more but I stopped him)

Finished off with 7 min's cardio.
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Last edited by Rich Knapp; 09-19-2011 at 12:13 PM.
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