WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[LtL]

You're a machine!

LtL

[Rich Knapp]

Originally Posted by LtL

You're a machine!

LtL

Thanks LtL. I try. lol It just seams my body loves abuse.
Well for some things.

[wesrman]

Keep kicking ass Rich!

[Rich Knapp]

June 23rd

Play Chest day

Morning Workout 5 - sets
Bb Flat Presses
• 5 sets @ 205

Today was pretty busy but got in my play time. Not as much as I would like to have but today at least it’s some. Good think it’s a play week. Play again tomorrow then weekend off and back to full grind stone of 30+ sets on Monday.

[BigFiveFive]

[Rich Knapp]

June 24th

Play again day

Morning: Bi Workout, 9 - sets
Bi, High Cable Pull Downs
• 6 sets
Low Cable Bi Curls, Straight Bar
• 3 sets

Night play time, Chest and Back and Bi’s
Db Flat Presses
• 2 sets
With me not strapping myself to the bench it is very easy for me to loose balance ( I’ve have flipped off the bench before, like a hot potato. lol ) so my spotters will help me keep stable only they don’t lift at all.

YouTube - ‪Rich Knapp's progress‬‏

YouTube - ‪Rich Knapp's progress‬‏

H.S. ISO High Row
• 4 sets
FreeMotion High Cable, Double Bi Curls
• 2 sets

[Rich Knapp]

Morning: Chest and Bi’s

Decline Bb Presses (slow and 3 count pause at chest)
• 135 x 10
• 155 x 10
• 185 x 10
• 185 x 5
• 135 x sat set
• 135 x sat set
H.S ISO Incline Press
• 196 x 10
• 196 x 10
• 216 x 3
• 246 x 3
• 156 x sat set

This is where it got fun. Literally we were laughing and so was the people around us.

Machine Preacher Curls (each person did back to back rest pause giant sets)
• 65 lb x warm up normal curl set, 185 for negatives, 200 for negatives ( these were lifting me up off the seat and people along with us were laughing)
• Then went straight into a normal 95 lb burn out curl set then a Hammer grip set. We did this giant set 3 times each.

Night Workout.

Db Decline Presses
• 70 x 10
• 90 x 10
• 100 x 6
• 50 x sat set
H.S. ISO Incline Press
• 124 x 10
• 174 x 10
• 214 x 4
• 84 x sat set
Extended Arm Machine Flies
• 100 x 10
• 140 x 9
• 100 x sat set

[bamazav]

Lots of volume in here. Good work!

[Rich Knapp]

Originally Posted by bamazav

Lots of volume in here. Good work!

[Rich Knapp]

Morning: 5 sets Ab Crunches

Night Workout: Delts

H.S. ISO Shoulder Press

• 110 x 15
• 200 x 10
• 290 x 5
• 320 x f- ¼ way up.
• 320 x f- ½ way up.
• 290 x 1
• 200 x 20

Glass Style Db Side Laterals

• 6 sets per side with a 35 lb’er.

Db Front Delt Raises- Palm Up

• 35’s x 10
• 35’s x 10

Had to get home. Company called and was coming over. Delts were sore and pumped already, so called it a day. Next 2 weeks are going to be messed up a little with holiday and things going on, but I will keep getting at least a good work out in I may not hit my 30 sets every workout but I will stash the muscle group that day.