WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[5kgLifter]

Can you get table top bike set-ups over there?

We saw one at the local shop (Lidls) and it can be used for those sitting in an armchair but also has hand attachments to replace the pedals and can then be used on a table for arm work. Never seen one in the shops before.

[Rich Knapp]

Originally Posted by 5kgLifter

Can you get table top bike set-ups over there?

We saw one at the local shop (Lidls) and it can be used for those sitting in an armchair but also has hand attachments to replace the pedals and can then be used on a table for arm work. Never seen one in the shops before.

Ya but they cost $$$$$ for a quality one.

[Rich Knapp]

9-05-2011 happy laber day - YouTube

9-05-2011 happy laber day - YouTube

[Rich Knapp]

Sep 5th

19 days out. Yesterday’s Re-feed up to 149.6, full and little spill over. 60 carb day today, 175 pro, 28 fat.

Morning W/O: Chest, rotator cuff warm up with plates and empty bar.

Bb Bench Press, weight plus a 30 lb. Band added

1. 135 x 10

2. 155 x 10

3. 175 x 5

4. 180 x 5

5. 180 x 5

v Removed band

6. 230 x 1

7. 205 x 3

8. 185 x 6, here down, with 3 count pause at bottom.

9. 185 x 5

10. 185 x 4

11. 185 x 5

12. 185 x 3

13. 135 x 15

14. 135 x 15



Noon w/o: Tri’s

Shoulder Width Reverse Grip Bb Bench Presses

1. 135 x 5

2. 135 x 10

3. 135 x 10


“V” Handle Tri Press Downs, 4-1-3-0 tempo

1. 55 x 10

2. 55 x 10

3. 55 x 10

4. 55 x 10

Set total to here= 21


Afternoon w/o Chest and Tri:

Narrow Grip Bench Press S.S. with “V” Handle Tri Press Downs

1. 135 x 8 / 55 x 8

2. 135 x 10 / 55 x 10

3. 135 x 10 / 55 x 10

4. 135 x 10 / 55 x 10

5. 135 x 10 / 55 x 10

6. 135 x 10 / 55 x 10

Daily Total sets = 27 (33 singles)

[BendtheBar]

Bench press-a-thon.

[Rich Knapp]

Originally Posted by BendtheBar

Bench press-a-thon.

lol yeppers. today a OH Press-a-thon just a little smaller by 2 sets. lol

150 lbs. here.

AAEFX gets K-Otic with Joint Rehab - YouTube

AAEFX gets K-Otic with Joint Rehab - YouTube

[Rich Knapp]

Sep 6th 18 days out.

Sun re-feed, went up to 149.6 Mon morning.

175 pro, 60 carb, 28 fat on Mon.

Today (Tues) 146.0, down 3.6 lbs of the re-feed weight increase.

Delts

Morning W/O: Pre W/O: Joint Rehab, K-Otic
Intra w/o: ½ serving K-Otic

Bb Over Head Press
1. 100 x 10
2. 100 x 10
3. 120 x 10
4. 135 x 10
5. 145 x 6
6. 150 x 5 (see vid)
7. 135 x 8
8. 135 x 8
9. 135 x 8
10. 105 x 15
 AAEFX’s = LBA, Cell Rush and LG-5
11. 105 x 20
12. 105 x 20
 Post W/O: NF-Pro, BCAA’s

Noon w/o:
Pre W/O: Kre-Alkalyn Pro (1 capsule)

Cable single Arm Reverse Flies
1. 15 x 10
2. 15 x 10
3. 15 x 10
4. 15 x 10

Face Down Incline Bench Plate flies
1. 10’s x 20
2. 10’s x 20
3. 10’s x 20
4. 10’s x 20

Set total to here= 20

Afternoon w/o:

Cable Single Arm side laterals (R-L) S.S. with front Cable raises
1. 15 x 10-10 / 10
2. 15 x 10-10 / 10
3. 15 x 10-10 / 10
4. 15 x 10-10 / 10
5. 15 x 10-10 / 10
6. 15 x 10-10 / 10

Daily Total sets = 26 (32 singles)

[BendtheBar]

Originally Posted by Rich Knapp

lol yeppers. today a OH Press-a-thon just a little smaller by 2 sets. lol

150 lbs. here.

AAEFX gets K-Otic with Joint Rehab - YouTube

Looking easy Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Looking easy Rich.

Thanks Steve. Ya still playing it safe till I get my Stands.
IronMaster Adjustable Db's and stands getting added to collection right after the Cardinal.

[rippednmichigan]

^5

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