WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

120's.wmv - YouTube

120's.wmv - YouTube

[Rich Knapp]

Dec 19th 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 =

Decline Bb Bench Press
1. 95 x 15
2. 135 x 12
3. 225 x 5
4. 225 x 3, shoulder discomfort.
5. 205 x 8
6. 190 x 10

Decline Db Presses
1. 75’s x 10
2. 100’s x 5, got out to wide on left.
3. 100’s x 8
4. 120’s x 2 (see video post)
5. 90’s x 12

“V” Handle S.S. Tri Press downs (Overhand-underhand grip)
1. 55 x 10/10
2. 55 x 20/20
3. 65 x 15/15
 Cell Rush, LBA Pro, LG-5
1. 45 x 15/15
2. 45 x 15/15
3. 45 x 15/15

[Rich Knapp]

Dec 20th


Back and Bi’s

W/O : strict form, speed sets

Speed sets: NO talking, one gets off from a set the next gets on right away and starts, NO breaks or rests.

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

1. 135 x 10, front
2. 135 x 10, back
3. 135 x 10, front
4. 135 x 10,back
5. 135 x 10,front

“V” Handle Lat Pull Downs

1. 135 x 10
2. 135 x 10
3. 135 x 10

Seated Db Alternating Bi Curls

1. 60’s x 5 , power set
2. 50’s x 10
3. 50’s x 8

v Liquid sups

1. 40’s x 10
2. 40’s x 11
3. 40’s x 10

NOTES: Back hurt, but glad Dakota pushed me threw it being it was a pull down day (stretches the back out) AAEFX Joint ReHab on my back at night working through this. Being winter to start with, and it being the worst time of the year for me and my back, it may take a little longer.

This new warmer, not as drafty apartment, I’m doing better than at the old run down place. I just have to remember “WHY” I’m doing better and not get stupid again. Yes its great to “push yourself” and there is “getting stupid”.

[5kgLifter]

Originally Posted by Rich Knapp

This new warmer, not as drafty apartment, I’m doing better than at the old run down place. I just have to remember “WHY” I’m doing better and not get stupid again. Yes its great to “push yourself” and there is “getting stupid”.

A point we often manage to overlook, as time passes.

Great session!

[BendtheBar]

I just have to remember “WHY” I’m doing better and not get stupid again. Yes its great to “push yourself” and there is “getting stupid”.

Yes there is. I forget that from time to time, but should make a sign for my home gym with that quote.

[Rich Knapp]

Originally Posted by 5kgLifter

A point we often manage to overlook, as time passes.

Great session!

Thanks K5.

Yes as time passes and we feel better, we tend to forget what we did and why we are feeling better.

Before Tammy talked me into not being stuburn and go to a chair and not doing all the walking, I as every 15 mins rotating between laying down, standing and sitting.

Now that I use the chair everyware but in the house (I gimp as much as I can in the apartment to keep what little leg muscle I have left) I have been feeling much better and can do a little more, but I tend to forget what I did to get me to feeling better and what it takes to keep that feeling.

When I was fully able body even before I found out I had M.S. and all the other crap, I took so very much, even little things for granted.

As many of us wheelchair people try to get across is never ever think "It won't happen to me."

I used to be one of them.

[Rich Knapp]

Originally Posted by BendtheBar

Yes there is. I forget that from time to time, but should make a sign for my home gym with that quote.

ya we arn't getting any younger and don't bounce back like we did when we were younger.

[Rich Knapp]

Dec 23rd
Back
W/O : (w/o alone tonight)
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

Db Incline Rows, 3 count static holds every rep
1. 65’s x 10
2. 65’s x 10
3. 65’s x 10
 Speed reps, only 3 deep breaths between sets here down
4. 65’s x 10
5. 65’s x 10
6. 65’s x 10

Flat bench chest supported Db Rows, 3 deep breaths between sets
1. 65’s x 10
2. 65’s x 10
3. 65’s x 10

Stiff Arm Pull Downs, 15 sec breaks between sets
1. 45 x 10
2. 55 x 10
3. 55 x 10
 Liquid sups
1. 55 x 10
2. 55 x 10
3. 55 x 10

[Rich Knapp]

Dec 26th
Chest and Bi’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 = (no spotter tonight, light w/o)

Bb Flat Bench Press, 3-1-3-1 tempo
1. 135 x 10
2. 185 x 5
3. 185 x 6
4. 185 x 6
5. 205 x 4
6. 185 x 6
7. 135 x 15

Db Flat Presses
1. 75’s x 12
2. 80’s x 10
3. 80’s x 10
4. 80’s x 10
5. 80’s x 10
6. 75’s x 12

Rope Hammer Curls
1. 35 x 20
2. 55 x 20
3. 55 x 20
 Cell Rush, LBA Pro, LG-5
1. 55 x 15
2. 55 x 15
3. 55 x 20

[Rich Knapp]

I have opened a log in the "Bodybuilding" mini forum. I won't be posting my log here anymore. I figured seen as I'm a Pro Competitive Bodybuilder it makes more sence to be in there than here with my log. Thanks for following.

http://muscleandbrawn.com/forums/bod...tml#post201623