WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Originally Posted by LtL

Nice pressing. I'm looking forward to seeing what you do at the Palooza.

LtL

We are moving and have a wedding so I can't make it.

[Rich Knapp]

B/W= 146.8 new low. Macro’s: 162 Pro, 98 Carb, 29 Fat.

Morning workout:

Seated Db Shoulder Presses
1. 55’s x 10
2. 55’s x 8
3. 60’s x 10
4. 65’s x 4
5. 70’s x f
6. 40’s x 17

Machine Extended Arm Reverse Flies
1. 70 x 20
2. 100 x 10
3. 130 x 10
4. 175 x 5
5. 205 x 5
6. 235 x 3
7. 130 x 25

Machine Delt Side Raises
1. 65 x 20
2. 95 x 10
3. 135 x 5
4. 135 x 7

Machine Preacher Curls Super Set with Machine Tri Extensions. Rotating the starting one.
1. 65 x 15/15
2. 100 x 15/15
3. 130 x 10/10
(Same as 6 single sets)

Reverse Grip Tri Press Downs
1. 90 x 15
2. 100 x 11
3. 120 x 15
4. 150 x 8
5. 70 x 25

Reverse Cable Curls
1. 70 x 10
2. 70 x 10
3. 80 x 10
4. 90 x 10
5. 60 x 15
 Liquid Sups

“V” Handle Cable Tri Press Downs
1. 50 x 100, yes 100

31 sets ( 34 if you count the super set singles)

[M Honeycutt]

Awesome workout. I powerlift but I do enjoy doing reps like a bodybuilder. Nice work

[Rich Knapp]

Originally Posted by M Honeycutt

Awesome workout. I powerlift but I do enjoy doing reps like a bodybuilder. Nice work

Thank you.

[Rich Knapp]

Aug 6th
B/W= 146.6 , macro’s: Pro= 162, Carb= 98 , Fat= 29
Off everything today.

Aug 7th
B/W= 147.0
Re-feed day today. Re-feed macro’s: Pro= 162, Carb= 198, Fat= 29
Off everything today.

Aug 8th

B/W= 147.4, morning after re-feed, macro’s: Pro= 162, Carb= 98 , Fat= 29

Morning workout: Chest and Tri

Db Decline Presses
1. 80’s x 10
2. 90’s x 9
3. 100’s x 1
4. 100’s x 5
5. 105’s x 2
6. 85’s x 11

H.S. ISO Incline press
1. 114 x 12
2. 194 x 10
3. 214 x 2
4. 194 x 8
5. 194 x 5

Machine Extended Arm Flies
Seat down low
1. 100 x 15
2. 145 x 10
Seat high
1. 160 x 10
2. 160 x 9
3. 130 x 10

V Handle Tri Press Downs
1. 100 x 10
2. 150 x 10
3. 197.5 (stack) x 20
4. Stack x 20

Reverse Grip Tri press Downs
1. 77.5 x 15
2. 100 x 15
3. 130 x 10
4. 150 x 10
5. 100 x 12

25 sets total

Night:

Bb Flat Bench Press
1. 135 x 10
2. 205 x 3

Tri Rope Press downs
1. 50 x 15
2. 15 x 15
3. 50 x 15

Reverse Grip Tri Press downs
1. 50 x 15
2. 50 x 15
3. 50 x 15

8 sets, total for the day = 33 sets

[jp_ottawa]

that's a full day's work! killer workout.

[Rich Knapp]

Originally Posted by jp_ottawa

that's a full day's work! killer workout.

Thanks. Ya my chest was trashed, thats why only 2 sets at night.

[emekajokammor]

Man! you don't slow down a bit. No need to tell you to keep killing it. good stuff as always Richy Rich.

[Rich Knapp]

Originally Posted by emekajokammor

Man! you don't slow down a bit. No need to tell you to keep killing it. good stuff as always Richy Rich.

[Rich Knapp]

Aug 9th

B/W= 145.6
macro adjustment: Pro=175, Carb= 97, Fat= 31

Morning workout:
Back and Bi’s.

H.S. ISO Low Row, seat high
 Both arm
1. 196 x 10
2. 286 x 10
3. 376 x 10
 Single arm
1. 233 x 10
2. 278 x 10

H.S. Seated Row, seat high
 Both arm
1. 204 x 10
 Single arm
1. 192 x 10
2. 282 x 10
 Both arm
1. 204 x 10
2. 204 x 10

FreeMotion Lat Pull Downs, slow
1) 120 x 15
2) 120 x 15
3) 120 x 15

Hammer Rope Curls
1) 80 x 10
2) 110 x 10
3) 130 x 10

Low Pulley Flat Bar Reverse Bi Curls
1) 80 x 10
2) 110 x 10
3) 110 x 10

Flat Bar Low Pulley Bi Curls
1) 110 x 10
2) 130 x 10
3) 150 x 5
4) 80 x 15

23 sets

Night workout:

Cable Concentration Curls
1) 40 x 10
2) 40 x 10
3) 40 x 10

High Cable Curl Downs
1) 50 x 20
2) 50 x 20
3) 55 x 20
4) 60 x 20
5) 60 x 15

31 sets daily total