WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Originally Posted by storm1507

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.

If you are doing Crusafix Lat pulls it ingages the lats. In lat pull downs it sets you up for lower lats as secondaries and lats primary other wise you hit the Teres Major the most.

[Rich Knapp]

May 18th

Arm Workouts – 34 sets, 480+ reps for the day

“A” = Bi and Tri 16 sets, 372 reps. Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-1-2-0 tempo.

Straight Bar Low Cable Bi Curls
1. 50 x 18
2. 50 x 18
3. 50 x 16
4. 50 x 16
5. 50 x 16
6. 50 x 20 (changed up range)
7. 50 x 18
8. 50 x 20

Rope Tri Press Downs, 1/3 range of full contraction
1. 50 x 20
2. 50 x 30
3. 50 x 30
4. 50 x 30
5. 50 x 30
6. 50 x 30
7. 50 x 30
8. 50 x 30

“B” = Bi, Tri – 18 sets, 108+ reps, Myofibrillar, Sarcoplasmic - Hypertrophy ending in saturation.

Machine Preacher Negatives
1. 110 x 5
2. 110 x 5
3. 110 x 5
4. 110 x 5

Machine Preacher Curls
1. 110 x 6
2. 140 x 4
3. 155 x 4
4. 170 x 2
5. Stack x f

Tri press downs – Flat Bar
1. 150 x 8
2. Stack x 6
3. Stack x 8

Tri press downs – V handle
1. 150 x 10
2. 160 x 10
3. 170 x 10
4. 190 x 10
5. 190 x 10
 Liquid sups
6. 70 x Sat set

Man I never added up the reps. WOW

[Rich Knapp]

YouTube - ‪5-19-2011‬‏

YouTube - ‪5-19-2011‬‏

[therealmarcogalindo]

Keep doin work man, your a true motivation.

[Traphouse86]

Insane with the reps bro lol.

[dmaipa]

true inspiration brother..keep up all the hard work and dedication

[Rich Knapp]

Originally Posted by therealmarcogalindo

Keep doin work man, your a true motivation.

Originally Posted by Traphouse86

Insane with the reps bro lol.

Originally Posted by dmaipa

true inspiration brother..keep up all the hard work and dedication

O come on I am just another Blacksmith Hammering the Iron.

[Rich Knapp]

May 20th

Delt and Abb’s – 30 sets for the day

“A” Workout = Delts 9 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-0-2-0 tempo.

Single Arm, Low Cable, Side Delt Raises

1. 20 x 15

2. 20 x 15

3. 20 x 15

Single Arm, Low Cable, Front Delt Raises

1. 20 x 15

2. 30 x 15

3. 30 x 15

Single Arm, Low Cable, Rear Delt Pulls

1. 30 x 15

2. 30 x 15

3. 30 x 15

“B” Workout = Delt and Abb’s – 21 sets, Myofibrillar, Sarcoplasmic - Hypertrophy ending in saturation.

Machine Side Delt Raises, 3-6-1-6 tempo

1. 50 x 15

2. 95 x 8

3. 125 x 3

4. 125 x 2

5. 125 x 3

6. 130 x 3

7. 130 x 2

8. 70 x Sat set

H.S. ISO Shoulder Press, 2-3-2-1 tempo

1. 200 x 10

2. 290 x f

3. 250 x 4

4. 250 x 3

5. 200 x 14

Db Seated Front Delt Raises

1. 35 x 10

2. 35 x 6

3. 35 x 9

4. 35 x 10

Abb Crunch Machines

1. 75 x 15

2. 95 x 10

3. 100 x 8

 Liquid sups

4. 100 x 8

[Rich Knapp]

Follow along every morning with my "A" workouts live.

http://muscleandbrawn.com/forums/bod...-wnbf-pro.html

[BendtheBar]

I will tune in when I can.