WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Back and Bi

A workout (morning) 8 - sets

High Cable Curl Downs
• 4 sets
Low Cable Curls
• 4 sets

B Workout (night) 27 sets

H.S. ISO High Row
• 8 sets
H.S. ISO seated Rows
• 8 sets
Crucifix Lat Pulls
• 1 set
Db Seated Curls
• 4 sets
Machine Preacher Curls
• 6 sets

[BigFiveFive]

Get at it Rich! Having fun in the offseason? Or still trying to maintain that wicked conditioning for another show?

[Rich Knapp]

Originally Posted by BigFiveFive

Get at it Rich! Having fun in the offseason? Or still trying to maintain that wicked conditioning for another show?

I'm on seasta till there is 5-6 WNBF W/C Pro's and they hold a "ALL Pro Wheelchair" Show. They won't mix Pro's and amiturs on one stage competing agenst each other like another federation does. I do have another geust posing in Sep. at the Cardnel Classics. So I'm maintaining withing 8-10 weeks of show weight richt now so I don't have so much to drop.

[Rich Knapp]

Delts and Ab’s

A workout 21 - sets

Db Shoulder Presses
• 5 sets
H.S. ISO Shoulder Press
• 4 sets
H.S. ISO Low Row Shrugs
• 4 sets
Db Front Delt Raises. Palms up.
• 4 sets
H.S. Ab Machine Crunches
• 4 sets

B Workout 7 - sets

H.S. Ab Machine Crunches
• 4 sets
Glass Style Rear Delt cable pulls.
• 3 sets

[Carl1174]

Insane work in here as always Rich

Carl.

[Rich Knapp]

Originally Posted by Carl1174

Insane work in here as always Rich

Carl.

Thanks Carl. The next 2 days I'm going to lighten things up because of Sat's lifting. Then I'll take Sun-Tue off to recover.

[Rich Knapp]

Delts

Workout, 13 - sets
Db Front Raises, palm up
• 3 sets
Bent over Db Raises, (laying on my thighs)
• 3 sets
Db Arnie Presses
• 3 sets
Smith Bb Shoulder Presses
• 4 sets

Just 1 workout today and tomorrow. I have the Lifting Loplin on Sat. Don’t want to be fried for that. Then Sun – Tue. I’ll be off weights to recover.
Wed. Back to the iron and work.

Working out with Lance is coming along Just as it was with Jer and I in the beginning, he and I need to find a routine and rhythm that works well for us.

[Bodybygamma]

Loving how you format your training log, makes it so easy to read on the fly and lets me catch up quickly. Truly awesome job Rich!

[Rich Knapp]

Originally Posted by Bodybygamma

Loving how you format your training log, makes it so easy to read on the fly and lets me catch up quickly. Truly awesome job Rich!

Thanks B. I keep it clean and simple. Show prep is when I get more detailed, but for the most part simple and to the point. Some times I think I keep it to simple. lol

With me being a competitive Bodybuilder the amount of weights aren't as important as the sets, reps or exercises that I hit to tweak my physique. I bounce between more detailed and general depending on how much time I have also.


Today threw Tue. I'm not working out as far as true work out.

[Carl1174]

Do you do any practice posing on your off days or cardio ?? Or do you not need to practice posing that much ?? Just curious

Carl.