WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[6footmidget]

awesome work man! the pictures of your back and shoulders are wild!

[rippednmichigan]

Nice work Rich!

[BendtheBar]

By the time you receive this message you will already have destroyed your workout for today. So in advance I am saying...nice work.

[Rich Knapp]

Originally Posted by 6footmidget

awesome work man! the pictures of your back and shoulders are wild!

Thank you much.

Originally Posted by rippednmichigan

Nice work Rich!

Thanks Ripped. Hey BTW when did you get certified bro. congrats.

Originally Posted by BendtheBar

By the time you receive this message you will already have destroyed your workout for today. So in advance I am saying...nice work.

lol 1/2 hour pre night w/o. lol

[Rich Knapp]

May 17th

Chest Workout – Only 27 sets for today.

“A” = 8 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 2-1-2-0 tempo.

Bb Press, Flat Bench
1. 135 x 15
2. 135 x 15
3. 135 x 15
4. 135 x 15

Plate Flies, Flat Bench
1. 10 x 15
2. 25 x 15 – plate was hurting webbing between fingers
3. 15 x 25 – 10 and 5 worked better on hand. I need Db handles or Db’s.
4. 15 x 30

“B” Chest Workout – 19 sets, Myofibrillar Hypertrophy ending in saturation.

Bb Decline Presses
1. 135 x 12
2. 225 x 2
3. 225 x 2
4. 225 x 5 (after a pee brake)
5. 225 x 3
6. 225 x 3
7. 225 x 3
8. 225 x 2

H.S. ISO Seated Incline Presses
1. 194 x 4
2. 204 x 4
3. 209 x 2
4. 214 x 3
5. 234 x f
6. 224 x 2
7. 224 x f (sets 7,8,9 back to back)
8. 214 x f
9. 194 x 1
 Liquid Sups.
1. 104 x 15 sat set
2. 104 x 12 sat set

[5kgLifter]

Nice work Rich! Lol'd at the pee break

[Rich Knapp]

Originally Posted by 5kgLifter

Nice work Rich! Lol'd at the pee break

lol When nature calls. lol

[storm1507]

Great chest work.

I tried you power sets followed by saturation sets today...nice change up. But, between trying to figure the correct wts and resting to make sure I could make the lifts....it just took too long.

I'll come back and revisit this after my cut is finished.

[Rich Knapp]

Originally Posted by storm1507

Great chest work.

I tried you power sets followed by saturation sets today...nice change up. But, between trying to figure the correct wts and resting to make sure I could make the lifts....it just took too long.

I'll come back and revisit this after my cut is finished.

Between 15-30 sec breaks. Thats why most the time my weights aren't impressive. Do what you can. Your muscles don't read the weight of the plates. Just don't throw the weight make the muscle lift the weight. Throwing it its all momentum the muscle only doing 75% of the work.
Gym rats throw the weight, Bodybuilders lift the weight.

When you see me throwing the weight for mega heavy ME lifts its all show. Off video, lighter weight and controlled.

[storm1507]

Originally Posted by Rich Knapp

Gym rats throw the weight, Bodybuilders lift the weight.

When you see me throwing the weight for mega heavy ME lifts its all show. Off video, lighter weight and controlled.

LOL, I had to rest much too long for those heavier wts. I'll revisit this later. Thanks for all the info.

My problem is I'm still not sure what I am.

I will be giving your ultra slow pull downs a go tomorrow. Is there a reason you kind of rolled your shoulders back as the first step? Sorry about so many questions lately.