WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Mr.Silverback]

rich, I love the intricacy of your workouts and nutrition that is involved. Your log is very interesting and exciting to read! In my own training I believe that bodybuilder movements/rep/set schemes are very valuable to training!

[Rich Knapp]

Originally Posted by 5kgLifter

Some very noticeable progress in those two pics Rest and recover.

Originally Posted by Mr.Silverback

rich, I love the intricacy of your workouts and nutrition that is involved. Your log is very interesting and exciting to read! In my own training I believe that bodybuilder movements/rep/set schemes are very valuable to training!

Thank you much.

[Rich Knapp]

Oct 4th My day.

1 gallon clear water threw out the day.

Wake up:BCAA's, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 cup coffee, 40g (uncooked weight) Oats with 35g NF-Pro mixed in, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic

7am W/O:
Pre w/o- AAEFX’s HBM, K-Otic ¾ serving
Intro: ¼ serving K-Otic, BCAA’s

Pro Grip Lat Pull Downs, behind the neck, continuous tension.
1. 125 x 15
2. 125 x 15
3. 125 x 15
4. 125 x 15
5. 125 x 15
6. 125 x 20 (had a rest room brake in there)

Flat Bench Bb Rows, underhand grip, continuous tension.
1. 135 x 20
2. 150 x 15
3. 150 x 10
 AAEFX Liquid sups: LG-5, Cell Rush
4. 150 x 10 with a squeeze
5. 150 x 10 with a hold and squeeze.

Post: AAEFX’s IGF-33, 1 pop tart, 4 oz fat free milk, 1 banana and 24 blue berry’s smoothie, 500mg V-C and HBM

11am W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-E
Intra: ½ serving K-O

Straight bar Reverse Grip Tri press downs S.S. with over hand grip, continues tension
1. 45 x 10/10
2. 45 x 10/10
3. 45 x 10/10
4. 45 x 10/10
5. 45 x 10/10

Post – 4oz Chicken breast, AAEFX’s LBA with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

Lunch: AAEFX’s V&M Elite, 112 g Tuna, 174g cooked brown rice, 50g spinach, 30g string cheese, 1 cup coffee, 8.8g Toblerone Swiss Chocolate
Snack: 232g Fat free cottage cheese and 122g applesauce and 50g pineapple mixed in, 28g Lay’s Stax originals.

4pm W/O: Back spasms, so just did a few sets of Bb Reverse grip Presses for the Tri's.

Intra: BCAA’s

Reverse narrow grip Bb Bench Press
1. 135 x 8
2. 135 x 8
3. 135 x 10
4. 135 x 8
5. 135 x 8

Post W/O: 225g Greek Yogurt, 100g pineapple and 25g spinach

5:30pm snack: 5oz Breaded Chicken, 100g Chocolate Frozen Yogurt with 12 Almonds in it.

30 mins before bed: AAEFX ZMA Elite and BCAA's

[Rich Knapp]

Oct 5th
My day. Still getting over feeling under the weather. Light and steady, letting the body recover.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 cup coffee, 58g Crunchy Nuggets (GV’s Grapenuts), 16oz fat free milk, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic

7:30am W/O:

Pre w/o- AAEFX’s HBM, K-Otic ¾ serving

Intro: ¼ serving K-Otic, BCAA’s

Seated Cable Side Lateral Raises S.S. with Front Cable Raises (L-R / Front)
1. 20 x 10-10 / 10
2. 20 x 12-12 / 12
3. 20 x 15-15 / 15
4. 25 x 15-15 / 15
(like 8 single sets)

Post: AAEFX’s IGF-33 23g , 1 pop tart, 4 oz fat free milk, 1 banana smoothie, 500mg V-C and HBM

Lunch: Protien Bar (crunched for time), AAEFX’s V&M Elite

Snack: 42g Turkey Stick, 2 rice cakes (30g total) with 64g Nattie Peanut butter.

2pm W/O:

Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, **NEW** GlutaZorb,
1000 IU’s of V-E

Intra: ½ serving K-O, BCAA’s

Cross Body Single Arm Cable Side Delt Raises
1. 15 x 15/15
2. 20 x 10/10
3. 20 x 15/15
4. 20 x 15/15

Front Cable Raises
1. 25 x 10
2. 30 x 10
3. 30 x 10
4. 30 x 10
5. 30 x 10
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 30 x 10
2. 30 x 10

Post – AAEFX’s NF-Pro 35g, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

Snack: 4oz Chicken Breast, 162g Green Beans, 12 Almonds

Supper: AAEFX's V&M Elite, 1000 IU’s Garlic, 268g Jack’s Mexican style pizza , 8oz fat free milk

30 min's before bed: BCAA's, AAEFX's ZMA Elite

First day on AAEFX's **NEW** GlutaZorb so I would be lying if I posted any results at this point other than being in a capsule form it is much easier than weighing it out.

[Rich Knapp]

I will be loging about the **NEW** GlutaZorb in my logs.

[austin.j.taylor]

The volume of your routine is crazy! I would die trying to do this.

[Rich Knapp]

Originally Posted by austin.j.taylor

The volume of your routine is crazy! I would die trying to do this.

Thanks austin. I have the advantage of the time to get multiple split w/o's in per day, recovery time and food in between them in my favor.

[Rich Knapp]

Oct 6th
My day.

1 gallon clear water threw out the day.

Wake up: BCAA’s, AAEFX’s: Tribulus (off week for Test Charge), CMZ Elite, Joint ReHab, Naproxen (for tendonitis in right arm)

Breakfast: 1 cup coffee, 86g Ramen Noodles, 4oz chicken, AAEFX’s HBM Elite, V&M Elite, 1000 IU’s Garlic, ***NEW***GlutaZorb

7:30am W/O:
Pre w/o- AAEFX’s HBM, K-Otic 10g
Intro: 4g K-Otic, BCAA’s

Decline Bb Presses
1. 135 x 12
2. 185 x 8
3. 185 x 8
4. 200 x 6
5. 225 x 2
6. 230 x 2
7. 135 x 15
8. 135 x 18

Post: AAEFX’s IGF-33 23g , 1 pop tart, 4 oz fat free milk, 1 banana smoothie, 500mg V-C and HBM

Snack: 8oz fat free milk (I like fat free milk because it allows me to pick and choose from more foods for fat intake) , 12 Almonds

Lunch: 225g Greek yogurt, 100g pineapple, AAEFX’s V&M Elite, 21g honey and 32g Nat. Peanut butter on 15g rice cake

1:30pm W/O:
Pre W/O: AAEFX’s Kre-Alkalyn Pro, HBM, 1000 IU’s of V-EIntra: 7g K-Otic, BCAA’s
Flat Bb Presses, narrow grip
1. 135 x 10
2. 185 x 3
3. 225 x 3
4. 245 x 1
5. 260 x 1
6. 270 x 1
7. 275 x 1 Lifetime PR, with a spotter I would have tried more, went smooth, no stall, no grinding to get it.
 AAEFX Liquid sups: LG-5, Cell Rush, LBA Pro
1. 140 x 15
2. 140 x 15

Post – AAEFX’s NF-Pro, with 4oz milk & 4oz red grape juice, AAEFX’s HBM, 1 pop tart

Supper: AAEFX’s V&M, 1000 IU’s Garlic, Pig fest- spicy chicken nuggets, Spicy Potato wedges, deep fried Mozzarella sticks

30 mins before bed: BCAA’s and AAEFX’s ZMA Elite

GlutaZorb notes: Not 100% sure but being the PR was made after a morning chest w/o
it must be helping on my recovery.

[bruteforce]

Congrats on the PR Rich! Major volume in here

[Rich Knapp]

Originally Posted by bruteforce

Congrats on the PR Rich! Major volume in here

Thank you.
I like the 3 w/o's a day but days like this were we have things to do and I train people I can only get 2 in, but I try to make them count.