100% Natural Wheelchair Bodybuilder Rich Knapp's log.

[Rich Knapp]

Originally Posted by BendtheBar

See you tomorrow Rich. Coming down with my whole family.

Sweet.

I will have the shirt along. or if you will be wereing one. I would like you to be in your sponcer pic.

OK rest of tonight I will be chilling and off line.

I will be getting there around 11am.

[BendtheBar]

Originally Posted by Rich Knapp

Sweet.

I will have the shirt along. or if you will be wereing one. I would like you to be in your sponcer pic.

OK rest of tonight I will be chilling and off line.

I will be getting there around 11am.

Do it to it.

[Rich Knapp]

Originally Posted by BendtheBar

Do it to it.

Pics will be as soon as I leave the stage and am done at the night show.

[jslep]

good luck to ya! bring home another title!

[Rich Knapp]

Originally Posted by jslep

good luck to ya! bring home another title!

Thats the plan.

[Rich Knapp]

As you have seen I took 1st hardware for wheelchair class once again.
Today I almost lost gym membership over a miss understanding on me and my training partner. Shut down early to get sups in and stop canabizem.

4-26-10
OK now that I am cooled down:

B/W= 138.8 this morning after my cheat day.
Everything still looks great and just a little water under skin.

Work out the little I got in:
warm ups excluded.

Lat pull downs:
145 X 8,8,8

H.S. ISO High rows (plates per side)
1 X 12
3 X 8
4 X 4
8 X12

Found out with Tammy's help I can get on and lay on a Bent over chest supported "T" Bar row.
1 plate for 12,10
2 plates for 10, hammer grip for 10
back to wide grip - 1 plate for 12

Then came the partner gym crap.

[BendtheBar]

Hope things get ironed out for you at the gym Rich.

Btw, I really like T-bars.

[Rich Knapp]

Originally Posted by BendtheBar

Hope things get ironed out for you at the gym Rich.

Btw, I really like T-bars.

Thanks , ya I got it taken care of now. Ya I always liked did them to, I am glad I found out how I can do them now.

[Rich Knapp]

4-27-10, 24 Days out of Mr.MN.

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

B/W = 135.2.

Macro's today:
Fat= 40, Carbs= 110, Protein= 190. Lucein= 20,000mg's+ (don't have some foods levels)

Abs till I blacked out. Litteraly.

Cardeo on hand bike for a 110 cal burn.
----------------
Sups for today:
---------------
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine

Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX Kre-Alkalyn PRO (2 at end of meal)

30 min pre snack/or pre gym:
AAEFX Nytric Pro

snack/or pre work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX FWSS LG5 Pro

1/2 hour pre lunch:
AAEFX Lean Fix

Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre supper snack:
AAEFX Lean Fix

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3

Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine

[Rich Knapp]

OK So I have been embarest to post work outs as of late. I went back Solo taining with Tammy's help. I'm back.

B/W = 133.2. Back and Cardio day.
Post work out Hand bike for a 107 Cal. burn.
Macro's for the day: Fat= 40, Carb= 150, Pro= 190, Leucine= 22151mg +.

On to work out.
Lat Pull downs S.S. with under hand close grip pull downs for back warm up, 100lbs for 12x12,12x12.

Chest supported "T" Bar Rows- wide grip S.S. with hammer grip. (plate weight only)
70 X 8/5
95 X 5/2, 5/2
35 X 12/6 - saturation set.
On these remember it is all back and arms. I can not use my legs for the driving of the weight as in a standing non chest suported.

H.S. ISO High Row. plate weight per side
Glass Grip 45 X 12
135 X 8,8
Glass Grip 45 X 15- saturation set.

H.S. ISO Chest supported Lateral Row plate weight per side
45 X 10
135 X 8
180 X 2 drop set to 135 X 5
45 x 17- saturation set.

Seated Chest suported Machine Row
105 X 5,5 just to keep back warm while waiting for the revers fly machine.

Machine Extended Arm Reverse Flies
130 X 8
160 X 6
125 X 8

Seated Incline Db Shrugs
60 X 12,12,12,12

2 diffrent Ab Machines with a veriaty of speeds and range reps till I seen spots.