WNBF Pro Rich Knapp. Pro Bodybuilding Log.

[Rich Knapp]

Lets get started.

[Abaddon]

sub'd Rich. Wicked shit.

[Rich Knapp]

Originally Posted by Abaddon

sub'd Rich. Wicked shit.

Thank Ab.

[Rich Knapp]

To start with I am doing Sarcoplasmic Hypertrophy, continues tension, rest pause workout in the morning and Myofibrillar Hypertrophy workouts at night.

I'm a Wheelchair Bodybuilder so some things very from a Able body like my macro's nutrition (grams of: Pro, Carbs, Fat per day). This is due to legs burn 2-3 times the calories to function than arms.

I do the macro counting vrs the calories so I know exactly how much and were my nutrients are coming from.

I supplement a lot to make up for low calorie/food in take due to being in a wheelchair vrs what my body needs and burns. Here is a list of my bulking supplementation:

Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge
AAEFX CZM
BCAA’s
AAEFX Nytric Pro

Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX HBM
AAEFX V&M

30 min pre “A” work out:
AAEFX K-Otic
AAEFX Kre-Alkalyn

“A” work out:
Bottle Capps (pure Dextrose)
BCAA's

Post “A” work out:
AAEFX HBM
AAEFX NF-Pro
Garlic – 1000 IU’s
AAEFX Kre-Alkalyn

30 min’s pre meal:
AAEFX Nytric Pro
Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M

Pre work out “B”
AAEFX K-Otic
During Workout
BCAA's
Bottle Caps (Pure Dextrose)

At later meal or post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM
Liquid Potassium

Supper:
AAEFX V-3
AAEFX V&M
Later at night:
AAEFX Carnitine
Liquid Potassium

Bed time:
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma Blocker

[BendtheBar]

Subbed! Onward and upward!

[LtL]

Kill it Rich!

LtL

[Rich Knapp]

Originally Posted by BendtheBar

Subbed! Onward and upward!

Yep no more playing around. Time to take things serous. Down to business.
Being vage and general don't help anyone.

[Rich Knapp]

May 16th

Back Workout – 30 sets for the day

“A” Back = 12 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 3-2-2-0 tempo.

Lat pull downs ½ to full contraction. Alternating between behind the neck and in front.
1. 100 x 25
2. 100 x 30
3. 100 x 40
4. 100 x 40

Lat pull downs - full range.
1. 100 x 15
2. 100 x 16
3. 100 x 15
4. 100 x 25

Lat pull downs - Close chin up grip, full range.
1. 100 x 15
2. 100 x 20
3. 100 x 15
4. 100 x 12


“B” Back Workout – 18 sets, Myofibrillar Hypertrophy ending in saturation. 1-0-1-0 tempo

H.S. ISO Seated chest supported Rows, single arm rows.
1. 192 x 10
2. 192 x 10
3. 242 x 8
4. 262 x 5 - the 5's the first few were clean, rest were M.E.
5. 262 x 5
6. 262 x 5
7. 262 x 5
8. 112 x 15, both arms
9. 112 x 15, both arms

H.S. ISO High Row single arm
1. 137 x 8
2. 182 x 8 -the 4 & 8's the first few were clean, rest were M.E.
3. 182 x 8
4. 182 x 8
5. 182 x 8
6. 227 x 4
7. 92 x 15, both arms
8. 92 x 15, both arms
 Liquid Sups.
1. 47 x sat set
2. 47 x sat set

"B" was great. Sound funny to you but I totaly lost my legs and started to loose my vision. GREAT W/O.

[bamazav]

I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.

[Rich Knapp]

Originally Posted by bamazav

I am in.

I am intrigued by the "Bottle Caps." That is a carb up I might could get into.

One B-Cap = 1g pure dextrose.