Dakota Knapp's journey to fit and symmetry.

[Rich Knapp]

Nov. 20th Dakota’s w/o. (he told me he is 6'2" NOT just 6' )

BACK

Pro Grip LPD’s
• 3 sets
Db Incline bench Low Rows
• 3 sets
1 arm Db Rows
• 3 sets
Pro Grip LPD’s
• 1 set


UPDATE: Dakota and my nephew Tim. are looking at joining me at the Bazooka in BENCH only next year as a goal and drive in there quest to get fit. They are not looking at strarting to compete all the time just this once for a reason to stick with there w/o's and brake threw the giving up point. Tim is in the center.

Tim lifted for football in high school and looking at trianing with me to get back in shape.
Tim is my sisters boy, and a good old hard working farm boy style. He calf raises 1200 lbs for reps. Genetically gifted from his dad's jeans for tree trunk legs. This Sat. after not working out in a few years he Bench pressed 250lbs. raw as raw gets, at 25 yrs old, 6' and 250 lbs. I have seen Tim at 18 pick up the back of a car just to move it from being stuck.

Dakota has perfect form and Tim is "Just give me the f**king weight so I can push it d*m it." "brut animal" style so they will be great w/o partners, learn improvements from each other for under my guidance.
Yes I am the lightest guy in the pic at 5'8"@160lbs. , Dakota-6'2"@ 170, Tim-5'?"@ 250, but my weight is all upper body.

[Rich Knapp]

Nov 21st

Arms, Delts

Db Curls
• 3 set

Low Pull Straight Bar Bi Curls
• 4 sets

Tri “V” Handle Press Downs
• 3 sets

Reverse Grip “V” Handle Tri Press Downs
• 2 sets

Cable Side Delt Raises
• 3 back to back sets no rest.

Front Cable Delt Raises
• 1 set

[Rich Knapp]

Sups at this time:

Food

Pre w/o:
AAEFX K-Otic (grape) - 1/4 serving

Intra w/o:
AAEFX K-Otic (grape) 3/4 serving
"Bottle Caps"(the candy, pure Dextrose) set serving between sets.
*Note: Will be replacing Bottle Caps with Karbolyn soon as my large stash of caps is gone or he desides to go over sooner.
water

Post:
Protein Powder and carbs

[Rich Knapp]

2 gens of the Knapp back's.



I had to save my stand time for this pic of 2 generations of the Knapp backs.
Mac (son) - 11, Dakota (son) - 24, Me (dad) - 45


Dakota is pushing it hard and hasn't missed a day.

[Rich Knapp]

Nov 25st
Arms

“V” Handle Tri press S.S. Reverse “V” Handle Tri Press Downs.
• 7 set

Rope Tri press Downs
• 3 speed sets

“V” Handle Cable curls
• 8 sets

Nov 28th

Chest

Db presses
• 4 sets

Bb Presses
• 6 sets- 2 with chains

Decline Bb Press
• 1 set

[Rich Knapp]

11-31

Arm play day.

VIDEO0021.3gp - YouTube

VIDEO0021.3gp - YouTube

You Tube

You Tube

[Rich Knapp]

12-1 chest w/o

All Decline work

Db Presses
7 sets

Bb Presses
5 sets

[LtL]

Is Dakota training back? All I can see is chest and biceps

LtL

[Rich Knapp]

Originally Posted by LtL

Is Dakota training back? All I can see is chest and biceps

LtL

Yes, his last back day was at the L-A-T. He is on a Chest-Tri, Back-Bi, Shoulders-Ab-arm rotation ( some vereance depending on hes work scedual ) Thats Dakota in the N/F shirt not me.

Dec 5th


Chest and Tri’s:


Bb Decline Bench Press
• Bar only warm up
• 95 warm up
1. 115 x 10
2. 135 x 10
3. 145 x 7
4. 145 x 7

Db Decline Presses
1. 65’s x 10
2. 65’s x 8
3. 55’s x 10

“V” Handle Tri Press downs (Over s.s. with underhand grip)
1. 45 x 10/10
2. 45 x 10/10
3. 45 x 20/20
4. 45 x 20/20
5. 45 x 20/20

[Rich Knapp]

Dec 6th, Dakota's Back and Bi’s

Pro Grip Lat Pull Downs,

1. Warm up
2. Warm up
3. 95 x 15
4. 115 x 10
5. 165 x 10

“V” Handle Lat Pull Downs,

1. 165 x 10
2. 185 x 10
3. 210 x 10
4. 255 x 3/4
5. 95 x sat set
6. 95 x sat set

Seated Db Alternating Bi Curls

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

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

1. 45 x 15/15
2. 45 x 15/15
3. 45 x 15/15
4. 45 x 15/15