WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

2011overview.wmv - YouTube

2011overview.wmv - YouTube

[Rich Knapp]

Dec 12th

Chest and Tri’s:

Pre w/o’s: K-Otic, HBM, GlutaZorb, 10g Karbolyn
Intra w/o’s: BCAA, 40g AAEFX Karbolyn
Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake.
AAEFX’s HBM

w/o =
2 set R/C warm up.
Bb Decline Bench Press
• 95 x warm up
• 115 x warm up
1. 150 x 10
2. 205 x 10
3. 225 x 6, shoulder gave but not in a bad way.
4. 205 x 7
5. 145 x 20

Db Decline Presses
1. 85’s x 10
2. 100’s x 8
3. 100’s x 6

“V” Handle/Ropes S.S. with Tri Press downs (Overhand-underhand grip)
1. 55 x 10/10
2. 55 x 10/10
3. 75 x 10/10
4. 75 x 10/10
 Cell Rush, LBA Pro, LG-5
4. 55 x 15/10
5. 55 x 20/15 Did underhand first

[Rich Knapp]

Dec 14th

Delts, Abs, Light day

Pre w/o’s: K-Otic, 10g Karbolin, HBM

Intra w/o’s: BCAA’s, 40g’s AAEFX Karbolyn

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

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

Side Db Delt Raises S.S. with Double arm Front Db Raises (S/F)

1. 10 x 10/10

2. 10 x 10/10

3. 10 x 10/10

4. 10 x 10/10

5. 10 x 10/10

Ab Crunches

• 5 set



Dec 13th

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 AAEFX Karbalyn, BCAA’s

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

Pro Grip Lat Pull Downs, with chains (weight don’t count chains)

• Warm up

1. 140 x 12

2. 150 x 12

3. 165 x 10

4. 185 x 10

5. 185 x 10

“V” Handle Lat Pull Downs, with chains

1. 175 x 10

2. 175 x 10

3. 175 x 10

Seated Db Alternating Bi Curls

1. 55’s x 7

2. 55’s x 9, nerves in right arm gave out and arm went dead

3. 55’s x 8

 Liquid sups

1. 40’s x 10 slower tempo here down

2. 40’s x 10

3. 40’s x 6, I’m fried.

[5kgLifter]

great work Rich

[Rich Knapp]

Originally Posted by 5kgLifter

great work Rich

Thanks K5
I think as long as I lissen to my shoulder and my own advise, I'll be on the fast track again.

[BendtheBar]

Originally Posted by Rich Knapp

2011overview.wmv - YouTube

Well done Rich. That was very enjoyable to watch.

[Rich Knapp]

Originally Posted by BendtheBar

Well done Rich. That was very enjoyable to watch.

Had diarrhea of the mouth a bit. lol

[BendtheBar]

Originally Posted by Rich Knapp

Had diarrhea of the mouth a bit. lol

We all do at times.

[Rich Knapp]

Dec 15th

Chest and Tri’s: lower weight, saturation day
Pre w/o’s: ½ serving K-Otic, HBM, GlutaZorb, 10g Karbolyn

Intra w/o’s: BCAA, other ½ K-Otic 40g AAEFX Karbolyn

Immediate Post w/o: AAEFX NF Pro, no-fat milk, spinach, pineapple, V-C shake. AAEFX’s HBM



w/o = slow tempo

Bb Bench Press

1. 95 x 15

2. 95 x 15

3. 100 x 15, here down chain work.

4. 100 x 15

5. 100 x 15

Db Presses

1. 55’s x 15

2. 55’s x 15

3. 55’s x 15

4. 40’s x 20+, reped it out, varied range from here down.

5. 40’s x 20+

“V” Handle S.S. Tri Press downs (Overhand-underhand grip)

1. 55 x 15/15

2. 55 x 15/15

3. 55 x 15/15

Bench Dips

1. 15 reps

2. 25 reps

 Cell Rush, LBA Pro, LG-5

1. 35 reps

2. 20 with 90 on lap

3. 20 very deep

[Rich Knapp]

16th was a play saturation back day, nothing to log other than low weight high reps.

12/19- morning: AAEFX Lean Fix then 20 min's Hand Bike cardio.