WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Originally Posted by 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.

I do some poses just to look at my body threw out the day. (typical BBer) lol

Off days are all rest. Well my rest. lol I may do a super light set or 2 on a off day like today but general, off is off everything but nutrition, no cardio on off days when I'm in bulk.

When I'm in show prep for a show I do 1 hour a day of posing.

Even as you make progress in your physique your poses change on what looks the best for you. Poses are not generic as a lot think they are.

Even a 1" change in a joint position will change your look.

[Rich Knapp]

June 17th

Higher macro’s today: Due to 4 hous of lifting for the “Lifting Joplin” at the Haag Gym Open House.
Morning:
This was an off day. I am drawn to the iron and did 20 sets today.
I did low weights higher reps pretty much a full upper body workout.
A little here, and little there. No specific target body part today.
My Play Day style.

Night workout was replaced with working with Lance on poses.

[ILoveLifting]

[Mr.Silverback]

Much props to you Rich, no one knows the extent of the effort and time that goes into what you do unless they are in your shoes! From what I have learn from my cousin is that BB is a very hard sport, so definitely hats off to you brother!

[Rich Knapp]

Originally Posted by ILoveLifting

Originally Posted by Mr.Silverback

Much props to you Rich, no one knows the extent of the effort and time that goes into what you do unless they are in your shoes! From what I have learn from my cousin is that BB is a very hard sport, so definitely hats off to you brother!

Thanks guys.

[Rich Knapp]

Play day. Body weight 156.

Play Workout

Db Decline Presses
• 60’s x 10
• 100’s x 10
• 100’s x 9
• 100’s x 7

Bb Flat presses
• 135 x 15 – 5 sec. static holds ½ up
• 135 x - sat set

This week will be a play week. Monday Jer, Lance and I are going to a new rotation.
Saturday was a great day at the "Lifting Joplin" Haag Gym open House. I moved a total of 41 ton. It was busy or I may have been able to hit much more.

[big_swede]

Good playwork rich!

[Rich Knapp]

As of today (June 20th 2011) here are my sups and timing.
I make sure I also have a good nutrition plan.

Wake Up:
AAEFX Joint Rehab (caps)
AAEFX Test Charge
AAEFX HBM
BCAA’s
AAEFX Nytric Pro

Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX V&M
AAEFX CMZ

15 min pre “A” work out:
AAEFX K-Otic

Intra “A” work out:
Bottle Caps (pure Dextrose)
BCAA's

Post “A” work out:
AAEFX HBM
AAEFX IGF-33
Garlic – 1000 IU’s
AAEFX Kre-Alkalyn

30 min’s pre meal:
AAEFX Nytric Pro

Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M

Pre work out “B”
AAEFX K-Otic
AAEFX Kre-Alkalyn Pro
Joint Rehab (cream)

Intra "B" Workout
BCAA's
Bottle Caps (Pure Dextrose)

Post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM

Supper:
AAEFX V-3
AAEFX V&M
V-E

Bed time:
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma Blocker

[Rich Knapp]

B/W = 152

Play Delt Trap Workout 13 - sets

Db Front Raises, palm up
• 3 sets
Db Front Raises
• 3 sets
Db Seated Shrugs (130’s)
• 3 sets
H.S. ISO Shoulder Presses
• 3 sets
Machine Reaverse Flies
• 1 sets

Just playing with lighter weight except for the the Db Shrugs.
Tomorrow will be a play Back and Tri day.

[Rich Knapp]

June 22nd
B/W = 152
Play Back and Tri

Morning Workout 23 - sets
FreeMotion Lat pull down
• 6 sets
Machine Chest supported Rows
• 4 sets
Db Pull overs
• 3 sets

YouTube - ‪WNBF Pro Wheelchair Bodybuilder Rich Knapp‬‏

YouTube - ‪WNBF Pro Wheelchair Bodybuilder Rich Knapp‬‏

Reverse Grip Bb Presses
• 3 sets
Tri Extension Machine
• 5 sets
Tri Reverse Grip Press downs
• 2 sets