WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Dec 5th

Starting back in with light weights
Chest and Tri’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb, Karbolyn
Intra w/o’s: BCAA, *NEW* AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, 5g Karbolyn, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM


Bb Decline Bench Press
• Bar only warm up
• 95 warm up
1. 115 x 15
2. 135 x 15
3. 145 x 10
4. 145 x 10

Db Decline Presses
1. 65’s x 10
2. 65’s x 10
3. 65’s x 15

“V” Handle Tri Press downs (Over s.s. with underhand grip)
1. 45 x 10/10
2. 45 x 10/10
3. 45 x 10/10
 Cell Rush, LBA Pro, LG-5
4. 45 x x 10/10
5. 45 x x 10/10

[BendtheBar]

How's the shoulder feeling?

[Rich Knapp]

Originally Posted by BendtheBar

How's the shoulder feeling?

At the end it was tender but nothing bad. I think if I go up slow to my normal weight for sets of 10 it will be ok as long as I stay away from lower than 5 rep weight a long while.

[Rich Knapp]

Dec 6th Back and Bi’s, lower weight, strict reps again.

W/O :

Pre w/o’s: AAEFX’S – K-Otic, Kre-Alkalyn and HBM, 10g’s Karbolyn

INTRA: 30g *NEW* AAEFX Karbalyn, BCAA’s

Pro Grip Lat Pull Downs, 4-1-4-1 tempo

• Warm up
• Warm up
• 95 x 15
• 115 x 10
• 165 x 10

“V” Handle Lat Pull Downs, 1-1-1-1 tempo

• 165 x 10
• 185 x 10
• 210 x 10
• 255 x 10
• 95 x sat set
• 95 x sat set

Seated Db Alternating Bi Curls

• 40’s x 10
• 40’s x 10
• 40’s x 10

“V” Handle Cable Curls S.S. with Reverse grip, Speed sets with Dakota

• 45 x 15/15
• 45 x 15/15

v Liquid sups

• 45 x 15/15
• 45 x 15/15

Post: AAEFX’s - 10g Karbolyn post workout, with my shake, GlutaZorb, HBM

Notes: With Back being pulling lifts I did test the shoulder and how it felt a little more with a few heavier lifts here than on a chest and push w/o.

[Rich Knapp]

Dec 7th , Delts, Abs and Trap’s

Pre w/o’s: K-Otic, HBM

Intra w/o’s: BCAA’s, 30g’s *NEW* AAEFX Karbolyn

Post w/o: AAEFX’s NF Pro, Karbolyn, GlutaZorb, HBM

W/O, light Delts (shoulder rehab), Traps

Single Arm side Delt Cable raises S.S. with Double arm Front Cable Raises (R/L/F)
• warm up Super set
• 15 x 10/10/10
• 15 x 10/10/10
• 20 x 10/10/10
• 20 x 10/10/10

Incline Bench Db Shrugs, face up
• 75’s x 10
• 80’s x 10
• 100’s x 10
• 120’s x 15
• 120’s x 15
• AAEFX’s Cell Rush, LBA Pro and GL-5
• 75’s x 35
• 75’s x 20

Shoulder felt pretty good threw this all. We will see what pushing does tomorrow for chest day.

[5kgLifter]

Nice work Rich! What happened to the shoulder? I'm sure I missed that.

[Rich Knapp]

Originally Posted by 5kgLifter

Nice work Rich! What happened to the shoulder? I'm sure I missed that.

A few months ago I hurt it doing Reverse Grip Bench Presses and it gave me problems but it finally gave out so I have to nurse it back.

I have to remember to lift were its comfortable even if it not perfect form do to all the internal damage from accidents (non lifting related) and genetic problems I have.

I still preach and teach perfect form I just personally may have to go away from it here and there on lifts to prevent a bad injury. Under the skin my body is a mess. lol

This isn't anything uncommon for a wheelchair lifter Power or BBing.

[5kgLifter]

Originally Posted by Rich Knapp

A few months ago I hurt it doing Reverse Grip Bench Presses and it gave me problems but it finally gave out so I have to nurse it back.

I have to remember to lift were its comfortable even if it not perfect form do to all the internal damage from accidents (non lifting related) and genetic problems I have.

Makes sense, have to go with the flow.

I still preach and teach perfect form I just personally may have to go away from it here and there on lifts to prevent a bad injury. Under the skin my body is a mess. lol

But you're still kicking butt and in much better shape than a lot of "healthy" guys.

This isn't anything uncommon for a wheelchair lifter Power or BBing.

I can understand with the injury not being lifting related; with TOS and a previous bike accident continually rearing their ugly heads, I have to modify or avoid certain exercises as well.

[Rich Knapp]

Dec 8th
Starting back up I’m take it easy yet.
Chest and Tri’s:
Pre w/o’s: K-Otic, HBM, GlutaZorb, 10g Karbolyn
Intra w/o’s: BCAA, 40g *NEW* AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, blueberry, V-C shake.
AAEFX’s HBM

w/o =
2 set R/C warm up.

Bb Decline Bench Press
• 95 warm up
• 95 x warm up
1. 135 x 10
2. 185 x 10
3. 205 x 8, shoulders not to bad.
4. 205 x 8
5. 135 x 21

Db Decline Presses
1. 65’s x 15
2. 75’s x 12
3. 80’s x 12

“V” Handle/Ropes Giant sets Tri Press downs (Overhand-ropes-underhand grip)
1. 25 x 20/20/20
2. 35 x 20/20/20
3. 45 x 20/20/20, shoulder discomfort with locking upper arm
 Cell Rush, LBA Pro, LG-5
4. 35 x 15/15/15
5. 35 x 15/15/15

[Rich Knapp]

Dec 10th Back and Bi’s


W/O :


Pre w/o’s: AAEFX’S – Test Charge, K-Otic, Kre-Alkalyn and HBM, 10g’s Karbolyn


INTRA: 40g *NEW* AAEFX Karbalyn, BCAA’s


Post W/O: AAEFX NF Pro, 10g Karbolyn, Non-Fat Milk, Spinach, AAEFX HBM and GlutaZorb


(weights don’t count the chains)

Pro Grip Lat Pull Downs, with chains


• Warm up


• Warm up


1. 135 x 10


2. 140 x 10


3. 150 x 10


4. 160 x 10


“V” Handle Lat Pull Downs, with chains


1. 160 x 10


2. 160 x 10


3. 160 x 10


Db Incline Bench Rows


1. 65’s x 10


2. 100’s x 10


3. 100’s x 10


Seated Db Alternating Bi Curls


1. 45’s x 10


2. 45’s x 10


 Liquid sups: AAEFX LBA, Cell Rush, LG-5


1. 45’s x 10


2. 45’s x 6


3. 45’s x 12 speed reps