WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Oct 13th

1 gallon clear water threw out the day.

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

Breakfast: Grape Nuts in Cottage Cheese, cup of coffee, AAEFX’s V&M,
1000 mg Garlic

7:00am W/O:

Pre w/o- AAEFX’s HBM, 10g K-Otic, 1 capsel *NEW* GlutaZorb

Intro: 4g K-Otic, BCAA’s

Db presses
1. 3 light sets to warm up chest (I loaded from off a chair on the side)
• ( This self loading took a bit out of my chest)

Bb Bench press
1. 205 x 3
2. 205 x 3
3. 205 x 3
4. 205 x 3

Post: AAEFX’s IGF-33 - 46g, 25g Spinach, 4 oz fat free milk, 4oz red grape juice, 500mg V-C smoothie and HBM, 1 capsules of *NEW* GlutaZorb

Pre W/O: Kre_Alkalyn Pro

Bb Press
1. 205 x 3
2. 205 x 3
3. 205 x 3
4. 205 x 3
5. 205 x 3

Snack: AAEFX V&M, Cottage cheese

Pre W/O: AAEFX’s HBM, AAEFX’s 1 capsule *NEW* GlutaZorb

Intra: 7g K-Otic, BCAA’s

Db Incline bench Reverse Flies (Palm’s down)
1. 20’s x 12
2. 20’s x 12
3. 20’s x 12
4. 20’s x 12
5. 20’s x 15
6. 25’s x 12
7. 25’s x 12
 AAEFX Cell Rush, LG-5, LBA Pro
1. 25’s x 12
2. 25’s x 12

Post W/O: AAEFX’s HBM. N-F Pro, spinach, Pineapple and the juice, V-C smoothie.

Snack: 2 Dark Chocolate Peanut Butter cups

Supper: AAEFX’s V&M, Aroma Block-R, 1000 mg Garlic, 2 rice cakes with Natti peanut butter, can of Tuna, 5 Almonds, Salsa and chips.

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

GlutaZorb notes: I’m trying different timings with it to see what works the best for me.

[Rich Knapp]

Oct. 17th
A very light day today. Even lower than a De-Load.

w/o #1
Db Flies
• 3 sets
Db Presses
• 3 sets
Overhead Db Tri Extensions
• 3 sets

w/o #2

Db press
• 1 set

w/o #3
• 1 set bar reps till burned out, varied range
• 2 sets Db flies
• 4 sets “V” handle Tri press Downs

Oct. 16th
Off day

GlotaZorb Notes: Still having good pumps and recovery.

[BendtheBar]

Looking good hombre.

[Rich Knapp]

Originally Posted by BendtheBar

Looking good hombre.

Thanks Steve. Ya very low weights today just to keep the muscles in practice. lol

[Rich Knapp]

Oct182011 - YouTube

Oct182011 - YouTube

[Rich Knapp]

Oct. 18th

1 gallon water through the day.

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

Breakfast: oatmeal with Grapenuts and IGF-33 mixed in, cup of coffee, AAEFX’s V&M and HBM,1000 mg Garlic

w/o #1:

Pre: AAEFX’s HBM, 1 caps GutaZorb, K-Otic, Kre-Alkalyn Pro

Intro: 7g AAEFX K-Otic, BCAA’s.

Weighted Ab crunches S.S. Seated Incline, face up, Db Shrugs
• 55 x 40 – 55’s x 40
• 65 x 40 – 55’s x 40
• 65 x 40 – 55’s x 40
• 65 x 40 – 55’s x 40

Seated face down Db Shrugs S.S. Db pull overs
• 55’s x 40 – 55 x 10 Peanut shut me down.

Post w/o: AAEFX N-F Pro, applesauce, Blue berries, spinach smoothie, 1 capsule *NEW* GlutaZorb

Lunch: AAEFX’s V&M, V-3, HBM. Chicken, brown rice with natti Pb mixed in, home made chilly dog.

w/o #2:

Pre: Kre-Alkalyn Pro, 1 capsule *NEW* GlutaZorb

Intro: 7g K-Otic, BCAA’s

Db Incline Bench, face down, Shrugs (I missed doing these.)
• 40’s x 10
• 85’s x 10
• 105’s x 10
• 120’s x 10
• 120’s x 10
• 120’s x 10

Incline Bench Db Curls
• 50’s x 5
• 50’s x 5
• 40’s x 10
• 40’s x 10
LBA Pro, Cell Rush, LG-5
• 40’s x 10
• 40’s x 10
• 40’s x 8

Post W/O: AAEFX’s HBM. No-Fat Cottage Cheese, spinach, applesauce shake. Taste like crap. (Eat to live, not live to eat.)

Supper: AAEFX’s V&M, Aroma Block-R, 1000 mg Garlic, Homemade chicken wrap (with a “Flat-Out”, chicken breast, string cheese and BBQ sauce and onion), 2 BBer PB cookies

Snack: NF-Pro shake.

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

GlutaZorb notes: Still liking the recovery and the way a pump hangs around without the lingering soreness.

[Abaddon]

[austin.j.taylor]

Nice work in here Rich

[Rich Knapp]

Originally Posted by Abaddon

Originally Posted by austin.j.taylor

Nice work in here Rich

Thanks guys. Its hard leaving the ego at the door this week, but we have to do what we have to do.

delts10-19-2011.wmv - YouTube

delts10-19-2011.wmv - YouTube

[Traphouse86]

Originally Posted by austin.j.taylor

Nice work in here Rich

i agree, very nice !