WNBF Pro Rich Knapp's workout log.

[Rich Knapp]

April 24th off weight.

April 23rd

Chest, 2 week back, bring it up a little more. Listened to Delt.

Pre w/o: AAEFX’s K-Otic, 10g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
(Added the 3g’s pure cocoa, and 3g salt to my breakfast oatmeal as far as Pre for 1st w/o.)
Intra w/o: 10g Karbolyn, 2g pure baking Cocoa, AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33) , 30g’s AAEFX Karbolyn, spinach, Low-fat chocolate milk, ½ banana, soy nut shake. Glutazorb

w/o A : Chest

Bb Decline Presses, 3-1-3-2 tempo
• 135 warm up
• 185 x 6
• 225 x 3
• 225 x 4
• 225 x 5
• 205 x 7 went to a normal press 2-0-2-2 tempo, no bounce just touching the chest
• 205 x 7
• 205 x 8
• 185 x 12
• 185 x 8
__________________________________________________ ________________
Pre w/o: AAEFX’s Test Charge, K-Otic, HBM, Joint ReHab Cream, speedball 10 mins
Intra w/o’s: 20g Karbolyn
Post w/o’s: AAEFX protein, apple sauce, spinach Low-fat chocolate milk shake, HBM, Glutazorb, Kre-Alkalyn

w/o: B, Chest, self load

Db slight Incline Presses
• 80’s x 10
• 90’s x 10
• 80’s x 10
• 80’s x 10
• 80’s x 9
• 60’s x 15
• 60’s x 15

NOTE: Delt let me know it was here and weak, but over all things went well. Look forward to hitting it hard again. Looks like full bore again late this week or start of next week.

[Rich Knapp]

April 26th new bench and cage. Play day.

April 25th

Back

Wake UP: AAEFX’s Test Charge, 100% pure cocoa in oatmeal.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, 10g Karbolyn
Intra w/o’s: 10g Karbolyn , Cell Rush and LBA 2nd to last set.
Post w/o’s: AAEFX’s protein’s NF Pro, 1 banana’s, ½ tart, non-fat milk shake, AAEFX’s HBM.

w/o: #1, Lower Back, at home

Chest supported Flat Bench Db Low Rows
• 70’s x 12
• 80’s x 10
• 90’s x 10
• 90’s x 10
• 90’s x 10
• 100’s x 10
• Cell Rush, LBA
• 100’s x 10
• 100’s x 10
__________________________________________________ _______________
w/o: #2, Home

Pre w/o’s: AAEFX’s HBM, K-Otic
Intra w/o’s: 30g Karbolyn
Post w/o’s: AAEFX’s protein, non-fat milk, AAEFX’s HBM.

Chin-up Grip Lat pull downs
• 95 x 15
• 145 x 10
• 165 x 10


Work out cut short due to a phone call on the cage delivery and having to scramble to find help unloading my new equipment from the delivery semi in the morning.

[NaturalLifter]

Got some new equipment Rich..Awesome bro! Got any pics?

[Rich Knapp]

Got some new equipment Rich..Awesome bro! Got any pics?

How about a vid?

[Rich Knapp]

April 27th

Tri’s and Bi’s

Wake up: Test Charge
Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, 1% chocolate milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Db Concentration Curls (R/L)
• 50 x 10/10
• 50 x 10/10
• 60 x 10/10, This was work. Very close to throwing it. So max weight for now.
• 60 x 10/10
• 60 x 10/10

Tri Press Downs, Reverse Grip slow continues tension.
• 55 x 10
• 55 x 10
• 55 x 15 (had a phone call so was a longer break)

Over Head O-Bar Tri Extensions on a Incline Bench
• Bar x 10
• Bar x 10 (worked on new setup)
• 65 x 10
• 85 x 10
• 100 x 5

Cable V Handle Curls S.S. with Reverse Grip
• 55 x 10/5
• 55 x 15/5
• 55 x 15/5

April 28th – 29th off weights. April 30th will be back to full steam ahead.

[Rich Knapp]

April 30th

Chest and Tri’s

Wake up: Test Charge
Pre w/o: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 30g Karbolyn (last sets: Cell Rush, LBA)
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = “A”(chest), Joint ReHab cream

22 ½ deg. Incline, Bench Pin Press (pins at chest height)
• Bar for warm up
• 135 x 10
• 155 x 10
• 175 x 9
• 185 x 5

Decline Bench Pin Press (pins at 2 board height)
• 185 x 10
• 185 x 10
• 225 x 5
• 225 x 5
• 205 x 9

Flat Pin Press (pins at 1 board height)
• 135 x 10
• 185 x 8 (pretty wiped by this time)
• 185 x 8
• LBA, Cell Rush
• 160 x 12
• 160 x 7, totally wiped.

Pin Presses took more out of me than normal presses. 15 total sets.
Just did some heavy chest singles on the 28th playing, not be fully recovered as far as the weights lifted, but worked chest to get back in the rotation. Cage maintenance between sets. Checking bolt tightness with it being a few days of work and it is settled in now.
__________________________________________________ ______________________________

w/o = “B” Tri’s

Pre w/o: Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

Tri press Downs, overhand, ropes, underhand grips Jumbo sets

• 45 x 10/10/10
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
This was the same as 15 single sets

Lying Db Tri Kick Backs (R/L)
• 15’s x 10/10
• 15’s x 10/10
• 15’s x 10/10
__________________________________________________ ___________

w/o= "C"

Ab Crunches
• 3 sets

36 single sets for the day. Total gym time around 3 hours.

[Rich Knapp]

May 1st

Delts, Ab’s

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o : 40g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o : AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

W/O: “A”, Delts 15 min’s SpeedBall

Military pin presses (pins at collar bone height)
• Bar warm up
• 95 x 10
• 115 x 10
• 135 x 10
• 155 x 8
• 155 x 7

Single Arm Reverse cable flies (R/L)
• 10 x 10/10
• 15 x 10/10
• 25 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

12 sets

W/O: B: Ab’s

Pre w/o A: K-Otic, HBM, GlutaZorb
Intra w/o : 30g Karbolyn
Post w/o : AAEFX’s NF Pro whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

Weighted Ab crunches
• 9 sets

Daily total of 21 sets and 2 1/2 hours gym time.

NOTE: Tomorrow is Back, Bi’s and Traps.
Shooting for 1 arm Chin-ups with chair strapped on and chains around my neck.

My weight has been sitting around the 163-164 mark. Absolutely been loving the new cage set up.

[NaturalLifter]

Got some new equipment Rich..Awesome bro! Got any pics?

How about a vid?

The new rack is sweet Rich! You guys did a great job breaking it in too. Opens up a whole new world of possibilities with the training huh.

[Rich Knapp]

The new rack is sweet Rich! You guys did a great job breaking it in too. Opens up a whole new world of possibilities with the training huh.

[Rich Knapp]

May 2nd

Back, Traps and Bi’s

Pre w/o: K-Otic, HBM, GlutaZorb, 5g’s pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFX’s HBM

W/O “A”, Upper Back:

1 arm Chin-ups with chair and chains
• 1 set

RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test)• 55 x 10
• 75 x 10
• 95 x 10
• 185 x F, bench lifted up.
• 115 x 12
• 115 x 15
• 125 x 10

2 arm Pull-Ups
• 10
• 12
• 10
• Cell Rush, LBA
• 12
• 12

12 full sets

W/O: “B” Low Back, Bi's and Traps

Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake

22 ½ deg. Incline Bench Db Low Rows
• 60’s x 12
• 75’s x 12
• 85’s x 10
• 85’s x 10
• 85’s x 10

Db Shrugs
• 85’s x 15
• 85’s x 15
• 85’s x 20

Alternating Db Curls
• 55’s x 5

Db Concentration Curls (R/L)
• 55 x 10/10
• 55 x 10/10
• 55 x 10/10

12 sets

Daily total = 24 sets.

NOTE: Think I’ll have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.

OFF weights May 3 & 4th.

[Rich Knapp]

Multiple day log.(May 4th and 5th)

May 6th off weights.

May 5th

Tri’s and Bi’s

Wake up: Test Charge
Pre w/o: AAEFX’s HBM’s, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, fat free milk - shake. AAEFX’s Glutazorb, AAEFX HBM

w/o: Bi’s and Tri’s

Tri Press downs, Jumbo sets, over hand-ropes-underhand
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10

Tri Press Downs, ”V” handle reverse grip, speed sets between Dakota and I
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 10
• 50 x 20

Cable V Handle Curls S.S. with Reverse Grip
• 50 x 10/10
• 50 x 10/10
• 50 x 10/10

Db Concentration Curls (R/L)
• 40 x 10/10
• 40 x 10/10
• 50 x 10/10
Cell Rush, LBA
• 60 x 10/10
• 70 x 10/10

25 single sets

May 3th off weights.

May 4th

Chest

Wake up: Test Charge
Pre w/o’s: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o’s: 30g Karbolyn
Immediate Post w/o’s: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = Chest: Joint ReHab cream and SpeedBall.

22 ½ deg. Incline, Bench Pin Press (pins at 2 board height)
• 3 warm up sets
• 175 x 10
• 155 x 10
• 175 x 10
• 190 x 10

Standard 22 ½ deg. Incline
• 200 x 5

Decline Bench Pin Press (pins at 2 board height)
• Warm up set
• 205 x 10
• 225 x 4

Standard Decline
• 255 x 1
• 240 x 2
• 205 x 7

Flat Pin Press (pins at 1 board height)
 LBA, Cell Rush
• 135 x 10
• 185 x 10
• 190 x 8

17 sets

[Rich Knapp]

May 7th Planed on going to Back and Bi's, Chest and Tri but didn’t work out that way.

Back and Ab's

Wake UP: AAEFX’s Test Charge.
Pre w/o’s: AAEFX’s HBM, GlutaZorb and K-Otic, (higher carb breakfast, w/o 1 hour post so no pre w/o Karbolyn).
Intra w/o’s: 20g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/o’s: AAEFX’s protein’s (NF Pro, ½ serving IGF-33), non-fat milk, spinach, 30g Karbolyn shake, AAEFX’s HBM.

w/o:"A", Back, 30 sec breaks

RK Pull ups
• 2 sets

RK High Rows, 4-1-4-1 tempo
• 95 x 12
• 145 x 10

Chest supported 22 ½ Incline Bench Db Low Rows
• 70’s x 15
• 70’s x 15
• 70’s x 15
• 70’s x 15

“V” Handle Lat pull downs, 4-1-4-1 tempo
• 145 x 10
• 145 x 10
• 145 x 8, wiped out

RK pull ups
Cell Rush, LBA
• 3 sets

14 sets
__________________________________________________ _______________

w/o:"B", Back and Ab’s

Pre w/o’s: AAEFX’s HBM, K-Otic, GlutaZorb
Intra w/o’s: 30g Karbolyn
Post w/o’s: AAEFX’s NF Pro whey protein, non-fat milk, AAEFX’s HBM.

Chin-up Grip Lat pull downs S.S. with Incline Ab Crunches, I have found I can do Incline Crunches on my new bench without back or tail bone pain. Happy dance, another plus with my new set up.
• 145 x 10 / 30
• 145 x 10 / 30
• 145 x 15 / 30
• 145 x 15 / 30

Daily total= 22 sets

[Rich Knapp]

May 8th

Traps, Speedball 15 min’s

Pre w/o’s: K-Otic, HMB, 20g’s Karbolyn, 5g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: “A”

Db, Face down, Incline Bench, shrugs/trap pulls
• 2 warm up sets
• 120’s x 20
• 120’s x 20
• 150’s x 5, 10lb. and 5lb. Plates added on ends, plates fell off.
• 150’s x 10, plates fell off again.
• 120’s x 20
• 120’s x 20
 LBA, Cell Rush
• 120’s x 20
• 120’s x 20

10 sets

w/o: “B”

Pre w/o’s: K-Otic, HMB, 10g’s Karbolyn, 2g pure baking cocoa
Intra w/o’s: 30g’s Karbolyn
Post w/o’s: AAEFX’s NF Pro, HBM, GlutaZorb , 10g’s AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20
• 85’s x 20, had to fight to get these.

Daily total = 15 sets.

NOTE: Short and sweet but hit the spot.

[Rich Knapp]

May 9th

Chest

Pre w/o: AAEFX’s K-Otic, 10g Karbolyn, HBM, GlutaZorb, Joint ReHab Cream, SpeedBall 10 mins.
Intra w/o: 30g Karbolyn, 2g pure baking Cocoa, AAEFX’s Cell Rush and LBA at the 2nd to last set.
Post w/o’s: AAEFX protein’s (1 serving NF Pro, ½ serving IGF-33) , 30g’s AAEFX Karbolyn, spinach, non-fat milk, soy nut shake. Glutazorb

w/o A : Chest, Flat Bench power day.

Bb Bench Presses, 60 sec breaks
• 135 warm up
• 185 x 3
• 205 x 2
• 225 x 2
• 245 x 1, 4-1-3-rack tempo
• 255 x 1
• 265 x 1, Delt feeling ok but stopped here to save it, to soon to go any higher on flats.
• 225 x 5

22 ½ deg. Incline Bb Presses
• 135 x 15
• 135 x 15
• 135 x 15

Bb Decline Presses
• 185 x 5, left shoulder sounded funny, SpeedBall, now it let’s try this again.
• 185 x 10, SpeedBall
 Cell Rush, LBA
• 185 x 10
• 185 x 8

15 sets

[NaturalLifter]

Rich, do you mix spinach in your post WO shake?