WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Originally Posted by BendtheBar

I will tune in when I can.

I have a live chat box that goes with it, but that won't load. So I will run 2 windows and use the MAB chat box to go with it.

[Rich Knapp]

Chest workouts – 32 sets for the day

“A” Workout = 16 sets, Sarcoplasmic Hypertrophy

Bb Flat Press
8 sets

Plate Flat Bench Flies
8 Sets

“B” Workout – 16 sets, Myofibrillar, Sarcoplasmic - Hypertrophy

Bb Flat Press - Test presses for a P/L Meet this fall.(2 sec. pause at chest level, not relaxing or setting it on chest)
1. 135 x 1
2. 185 x 1
3. 205 x 1
4. 225 x 1
5. 245 x f Should have went up by 10's after 225 ( brake only long enough to drop plates for set 6 )
6. 235 x f ( should have took a longer brake )
7. 185 x 5
8. 185 x 4

Machine Extended Arm Flies
1. 120 x 5
2. 165 x 5
3. 195 x 5
4. 210 x 2
5. 210 x 3
6. 210 x 4
7. 165 x 6
 Liquid sups
8. 165 x 9

[BendtheBar]

Strong work Rich. Can't believe you had that in you today. Beast!

[Rich Knapp]

Originally Posted by BendtheBar

Strong work Rich. Can't believe you had that in you today. Beast!

Thanks Steve. I think if I went to 235 instead of 245, I would have got the 235 instead of the f after the 245. Live and learn.

[Rich Knapp]

Back workouts

A Workout 8 total sets, Sarcoplasmic Hypertrophy

Pro Grip Lat Pull Downs
• 4 sets

Chin Up Close Grip Lat Pull Downs
• 4 sets

B Workout 17 total sets (or 21 depending how you count sets), Myofibrillar, Sarcoplasmic - Hypertrophy

H.S. ISO Single Arm Rows
• 8 sets Highest ME sets were with 227 lbs. per arm.

H.S. ISO Single Arm Seated Chest Supported Rows
• 8 sets Highest ME sets were with 262 lbs. per arm.

 Liquid sups

Non-Stop Alternating Single Arm Drop Sets as Tammy stripped each plate.
• Total sets in the drop set was 5 sets per arm. Tammy said if I made her work stripping it I had to work as she took plates off.

Tonight relax and spend Tammy time. Piss test cleared and got my WNBF paper work. Sign away.

[BendtheBar]

Nice workout Rich. Why did Tammy kill you?

^ What are you signing?

[BendtheBar]

I see why she killed you

[Rich Knapp]

Originally Posted by BendtheBar

Nice workout Rich. Why did Tammy kill you?

^ What are you signing?

My WNBF paper work. Piss test cleared and I got my official papers today.

[LtL]

Congrat's on making it official Rich

LtL

[Rich Knapp]

Originally Posted by LtL

Congrat's on making it official Rich

LtL

Thank you. Ya they just wait for piss test results to come back before they send out the papers.

I only use AAEFX sups so I knew I'd pass.