My Come Back.

[RichKnapp]

I started to bodybuild to fight my M.S. When I was talked into doing competitions by co-workers.
I compete in INBF and won 10 trophies out of 11 comps. From 1999-2004
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0134.jpg
3 are 1st place in my class. One was WI state champ in light weight class in 2002.

Doctors pulled my from lifting when my left arm went threw a paper machine rewinder and they found a bone sict in my right upper arm.

I injured 2 disks in low back and diegnosed with arthritis in low back. My M.S. got worce and took my leg dependability away. Now I am in a wheelchair.

I got the bug and missed BB so the heck with doctors. I am making a come back to competative bodybuilding.

This will be tight but made the desition in Oct. 2009 and my first show is

2010 INBF Central USA Natural Bodybuilding, Ms. Fit Body and Figure Challenge
April 10, 2010
North High, Sheboygan, Wisconsin

Here is how I look now before any lifting.
http://www.theavengerforum.com/download/file.php?id=413
http://www.theavengerforum.com/download/file.php?id=412
http://www.theavengerforum.com/download/file.php?id=415
http://www.theavengerforum.com/download/file.php?id=414

[stayfit2008]

Get those pics up before the MS hit,..I think you got a great chance at being INBF Wheelchair Bodybuilder CHAMPION!!

[RichKnapp]

I am doing per each day-
Chest and Tri's
Back and Bi's
Shoulders
Abbs every day
2 days off and start over.

3 exercises pre muscle group 3 sets each.
Presently between 8-10 reps for next 2 weeks. Then down to 8 or less. Full fatigue.

2400 calaries (do to being in a chair and legs not burning up cal.)
150g protien
Rest in good fats and clean carbs.
6 meals a day.

Suplements:
Omega-3
Protien
Daily
E
Creatine

[RichKnapp]

I found out I had M.S. in 1993 and never lifted weights before the M.S. (BW was 114 sop and wet) The pics were taken in Oct. this year (2009) after being off weights since 2004, but after M.S. got worse and put me in the chair.

I was never in a chair till this fall.

[rich55]

Hey Rich, this is some inspirational stuff! My sister has M.S. and is not very fit. She has difficulty walking and I'm interested to see your journey. You look pretty darn good for 5 years off of training. I can see how you took home some hardware. Tris, lats and leanness all look good. I'll be watching your progress. With some good training, you will be kicking butt! Happy lifting!!

[RichKnapp]

Get those pics up before the MS hit,..I think you got a great chance at being INBF Wheelchair Bodybuilder CHAMPION!!Heres a couple from back in yearly 2000's when I competed in light weight class. I had M.S. in these pics also but it didn't bother me thanks to lifting weights. Not like now and loosing most of the use of legs.
http://media.tripod.lycos.com/1867297/346x258_173_129.9741_2.3075_1_150_112-400438.jpgThem are 45lb plates for tri extentions.
http://media.tripod.lycos.com/1867297/440x329_220.5_164.64_2.9375_1_150_112-400437.jpg
http://media.tripod.lycos.com/preview/1867297/558x400-383640.jpg

[RichKnapp]

Hey Rich, this is some inspirational stuff! My sister has M.S. and is not very fit. She has difficulty walking and I'm interested to see your journey. You look pretty darn good for 5 years off of training. I can see how you took home some hardware. Tris, lats and leanness all look good. I'll be watching your progress. With some good training, you will be kicking butt! Happy lifting!!
You build muscle mass, you increase moto-nerons. So thus a M.S. attack isn't as nosable.
Thats why I started lifting (after I found out).
I wish I had pics of when I had no right hand and my legs were at 90deg. angle all the time. But I don't. Thats how BB brought me back and why I am going for it again. If it wasn't for the arthritis and 2 bad disks I may still not be in a chair from the M.S. thanks to lifting.
Now my goal is to be the first WNBF wheelchair Pro.
I have permition to make W/O video's at my gym this week. I will post them. Just don't laugh. lol I have size yet but my strength went way down. :( , but BB is about cuts, semitry and deffenition not strangth. lol thats power lifting lol

[RichKnapp]

I track everthing every day on the program called "Pro Track" nutrition,workouts and body stats.


3 weeks ago I was at
148lb and 7.9 BF
38" chest now at 42"
12" bicepts now 13 1/3"
I am presantly at 150lbs & 7.8 BF.

I have 21 weeks till comp day. At 12 weeks out (in 8 1/2 weeks) I will start cutting up.
So I have 8 1/2 weeks for muscle memory to do its work and hopefully some extra. :)

[stayfit2008]

Rich,..what I like about you is you'r not looking for sympathy,..you know what you need to do and you are setting the path to take it!....AGAIN! Lets get this Shiznit Done!!!

[RichKnapp]

Here is a sample of my workouts. I use the program Pro Track 2002 for keeping my records.
Each W/O I only take a clocked 15 to 20 second break between sets.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/chesttri.jpg

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/backbi.jpg

[RichKnapp]

I found a way to do my traps with out putting weight in my low back/tail bone.
I lay face down on a High angle (about 70 deg.) Incline bench and use dumbbells. I found my body weight on the back rest of the bench, holds a lot of the weight and keeps it off me low back. (as long as I wipe the swet from me and the bench so I stick LOL)
Traps and shoulders today.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/traps.jpg

[stayfit2008]

Hey Rich,..are you still providing training? If not,..are you thinking about getting back into it? Your website from 2002 is pretty cool!

[RichKnapp]

I thought about it but how many people will want to be trained by a person in a wheelchair? I was never certified that way I was able to charge less or work for cash. I just like to help people out. When I first started out I wasted a lot of money and I used to help people not make the same mistakes I made. I trained people like me now. People other trainers kind of frowned on taking on or they couldn't afford the trainer prices.
Thats why I had the commercial grade equipment in my basement back then, and have the ProTrack program.

Thanks for the complement.

[stayfit2008]

I thought about it but how many people will want to be trained by a person in a wheelchair? I was never certified that way I was able to charge less or work for cash. I just like to help people out. When I first started out I wasted a lot of money and I used to help people not make the same mistakes I made. I trained people like me now. People other trainers kind of frowned on taking on or they couldn't afford the trainer prices.
Thats why I had the commercial grade equipment in my basement back then, and have the ProTrack program.

Thanks for the complement.

Your Welcome Buddy!,....Stay the course!

[RichKnapp]

Lost some defonition but gained thickness and width. I'm not conserned with B/F yet. I am low enough lossing it isn't a big deal.
You can use the wheels as size referance points. They are 21" inside to inside at the top.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0129.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0148.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0123.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0142.jpg

[stayfit2008]

Rich I'm telling ya,...your muscle memory is off the charts!!! Thats a big difference in just a couple of weeks!!! Fantastic!

[RichKnapp]

To tell ya the true. I am suprised myself being I am 100% natural. But all in the nutrition and 20% is work out. I am a firm beleaver in getting the full squeeze is more important than lifting heavey and sloppy. But thats my body. Some one else may react better with heavey and not so strict.

LISSON, WATCH TRACK AND FOLLOW WHAT YOUR BODY TELLS YOU. Don't do something just because everyone else does it, it may not work for YOUR body. :) Heck I reverse lat pull downs I only been used 80,60 and 50lbs. but at end of work out and a full squeeze.

[stayfit2008]

To tell ya the true. I am suprised myself being I am 100% natural. But all in the nutrition and 20% is work out. I am a firm beleaver in getting the full squeeze is more important than lifting heavey and sloppy. But thats my body. Some one else may react better with heavey and not so strict.

LISSON, WATCH TRACK AND FOLLOW WHAT YOUR BODY TELLS YOU. Don't do something just because everyone else does it, it may not work for YOUR body. :) Heck I reverse lat pull downs I only been used 80,60 and 50lbs. but at end of work out and a full squeeze.

I'm going with that philosophy more and more these days,..I'll mostly go heavy with my compound movements but do tend to lighten the load now and feel the movement!

Hell,.pretty soon you'll be doing weighted pullups with that wheel chair strapped to your ass! :D

[RichKnapp]

LOL I did one today very wide grip at end of work out to help streatch the width. I am looking at doing more. :) I could take pics today and I hope videos soon. Gym has to get thing oked for videos I geuss a liability thing.
I used my back belt to strap me to the wheelchair.

[stayfit2008]

LOL I did one today very wide grip at end of work out to help streatch the width. I am looking at doing more. :) I could take pics today and I hope videos soon. Gym has to get thing oked for videos I geuss a liability thing.
I used my back belt to strap me to the wheelchair.

That I want to see! Looks like lota back training going on! I got back here in a few minutes,..loading up on my pre carb nutrition and protein followed by some NO! Talk with ya later Rich!

[RichKnapp]

For me I get up, I drink 4 raw eggs and eat 2 pieces of bread, cup of coffee. Withing 1/2 hour hit the gym. Within 10 mins. of the end of work out I drink 10oz. grape juice with 1 tablespoon creatine, 15 mins. late I take a protein shake. 2 hrs. later I eat a high carb medium protein meal.

[RichKnapp]

How I get on a machines. (post workout, done for video)
72NdE0ZMoNM
voNaz7Ek1u4

Here is last rep burns at end of workout.

4ReVvaJ6WRk

[J_Bo]

Awesome stuff, rich! Thanks for posting the vids! Truly inspirational :cool:

[stayfit2008]

Great Vids Rich!! Now quit your whining and Git-r-dun!! I won't settle for anything less than 110% :)

Hows your diet coming along?

[RichKnapp]

LOL I right on track. at this stage.
Keeping proteins above 150g, carbs around 250g. total cals 2000+ range. check BW each day and do pinch tests to make sure all going into muscle with very very little becomeing fat. Eatting fueling before WO to burn food not muscle. Post meals and every 2 hours.

Re-starting pain gone. Just good work out burns now. :) Muscle memory still going. Seams like it is doing 1 muscle group at a time. Back was first, now bi's and tri's. Chest I hope comes next. LOL

As long as it is in high gear I know I am on track for my bodies nutrition and W/O's.

Getting all kinds of attention with gym regulars the way I am filling out again.

Look out 2010 INBF Central USA Natural Bodybuilding, Ms. Fit Body and Figure Challenge
I am coming and going to make a big statment for INBF wheelchair bodybuilders.
:)

[stayfit2008]

LOL I right on track. at this stage.
Keeping proteins above 150g, carbs around 250g. total cals 2000+ range. check BW each day and do pinch tests to make sure all going into muscle with very very little becomeing fat. Eatting fueling before WO to burn food not muscle. Post meals and every 2 hours.

Re-starting pain gone. Just good work out burns now. :) Muscle memory still going. Seams like it is doing 1 muscle group at a time. Back was first, now bi's and tri's. Chest I hope comes next. LOL

As long as it is in high gear I know I am on track for my bodies nutrition and W/O's.

Getting all kinds of attention with gym regulars the way I am filling out again.

Look out 2010 INBF Central USA Natural Bodybuilding, Ms. Fit Body and Figure Challenge
I am coming and going to make a big statment for INBF wheelchair bodybuilders.
:)

Nice,..very Nice,..makes me want to start another prep and get back up there on stage next year,....NOT! I am enjoying my anabolic mass stage now! weight is going up light! I think you and are are at the beginning of something new again!

btw,..did you watch the Couture/Vera fight last night?

[RichKnapp]

NA just chilled out, and researched pro wheelchair bodybuilders in other federations, and watched there rutiens and poses.
I am finding it isn't as easy as some think, even with me doing 11 comps as a open class with legs, now as a wheelchair, man you have to acount for moving the chair for a pose and the angle for pose to look good.
You can only move so much to ajust, without using your hands unlike standing.

Ya no leg poses, but I tell you this I am finding it is harder to put together a wheelchair rutien than a standing rutien.

LOL there I go again whinging LOL
Its all good I'll getter done.

[RichKnapp]

I did Delts and Traps today was able to increase the weight on DB shrugs by 20lbs. and delt lateral machine raises by 20lbs. since the last work out.
I think the muscle memory is kicking in for them now. I plan on not pushing so hard I trigger the M.M. to stop.
I will be taking tomarow off for recovery.

[RichKnapp]

Being I am 43 in a wheelchair my calorie burning is slower than someone not in one and does leg work outs.
Here is a sample of todays food intake. A off day, W/O days calories are higher in morning before work out and over all for the day.
Along with my supplements and a gallon of H2O every day.
Don't pay atention to goals side of graph I don't set it up till I am cutting.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/food.jpg

When I get closer and start cutting more hear is my planed diet. Snack 2 and 4 I will probly switch around.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/cutting.jpg

I plan on cutting 1 lbs-1 1/2 lbs a week. I will track it and see if I need to do a hand bike or laps with chair as I go.

[RichKnapp]

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/11-18-09.jpg

[RichKnapp]

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/11-20-09.jpg

[RichKnapp]

I know it isn't much right now but working on it. Chest is my main target, today is the first day I was able to hit it hard without my arms giving out first. :)
After not touching a weight in 5 years I think I am coming along good and will be ready for my comp in April.
LOL I don't get much sun. LOL

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0154.jpg
9 hours later and it is still red from todays workout.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0164.jpg

[serratus]

Great progress! Keep it up Rich.

[RichKnapp]

Great progress! Keep it up Rich.
Thanks a bunch.
I've been working on getting chest to kick in like the rest, this last chest work out may have been the key. I'll use it again next chest day and see if I get the same results.

[RichKnapp]

OK, Well the day after trying new chest workout and I still feel like I worked it. I think I found my golden key to kicking it into reacting.

[Bnizzle163]

Nice chest workout! Looking lean, too!

[RichKnapp]

Thanks. Right now the plan is to keeping between 7-9% BF till Jan, then slowly stripe it off till April.

[jked4life]

Damn you look good for not having lifted in 5 years... wow!

Good luck to you this spring. I'll be following along!

[Bnizzle163]

Thanks. Right now the plan is to keeping between 7-9% BF till Jan, then slowly stripe it off till April.

You, my friend are going to come in looking absolutely shredded! Great game plan!

[RichKnapp]

I hope.

I have to pay very very close attention to my diet. This is my first time cutting while in a chair. I am used to doing typical cardio but this time I can't depend on that for stripping. So my nutrition will be a very big deal. Doing cardio with arms just don't burn calories like with legs. LOL

[RichKnapp]

Q? Will flavering my chicken with Habanero sause work as good as Cayenne?
I love the taste of both on my chicken.

[stayfit2008]

Q? Will flavering my chicken with Habanero sause work as good as Cayenne?
I love the taste of both on my chicken.

If you mean macros,..I don't think it would make much of a difference!

[RichKnapp]

I was thinking to the thermo/fat burning side of it.

[Quelly]

the fat burning effect is probably pretty negligible rich, just go with what tastes best :)

[Work-Hard]

[QUOTE=RichKnapp;408151591]I started to bodybuild to fight my M.S. When I was talked into doing competitions by co-workers.
I compete in INBF and won 10 trophies out of 11 comps. From 1999-2004
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0134.jpg
3 are 1st place in my class. One was WI state champ in light weight class in 2002.

Doctors pulled my from lifting when my left arm went threw a paper machine rewinder and they found a bone sict in my right upper arm.

Your lucky to still have your arm! Did you happen to work for Wisconson Paperboard? I use to work for Newark Pacific.

Best of luck in your prep, i will be following along.

Tim

[RichKnapp]

My wife and I are moving and I may be off line for up to a week. I will continue to WO threw move and will update as soon as we get back on line.

[RichKnapp]

[QUOTE=RichKnapp;408151591]I started to bodybuild to fight my M.S. When I was talked into doing competitions by co-workers.
I compete in INBF and won 10 trophies out of 11 comps. From 1999-2004
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0134.jpg
3 are 1st place in my class. One was WI state champ in light weight class in 2002.

Doctors pulled my from lifting when my left arm went threw a paper machine rewinder and they found a bone sict in my right upper arm.


Your lucky to still have your arm! Did you happen to work for Wisconson Paperboard? I use to work for Newark Pacific.

Best of luck in your prep, i will be following along.

Tim

Thanks. I worked for KC at the Neenaha Paper mill. #6 papermachine 3rd hand.

[RichKnapp]

What are the chances?


The day after turkey day, I rolled into the gym.

A young man walked up to me as I just got there, and ask me ?Hey you the guy from Bodybuilding.com??

I was floored, some one I never seen before at the gym recognized me from on the web and not
my past shows.

It turns out it was chuckles_345 from on here, he lives about 2 hours south west of me and
was up visiting family for turkey day.

What are the chances of this? Working out and we meet considering my work outs only take me
1 hour or so and he is at a out of town gym?

I also would like to complement him on keeping good form and controlling the weight. I wish we had time to talk but he got done and left. I am big on not yacking and keeping mind on rutien when I'm in the gym.
My wife/motivational trainer keeps my mind set on this at my request, I am one of the few competitive armatures BB that it is my full time job (for my health and seen as I can't get a real job due to my short term memory/cognitive functions and my M.S.). LOL I have notes all over our apartment to remind me of things. LOL
With BB being something I did before my mind got bad I retained the info better than most other things or new things.
So I made the move to making it my full time job and also the drive to make Pro.


BUT ANYWAYS WHAT ARE THE CHANCES OF US RUNNING INTO EACH OTHER?

[Quelly]

What are the chances?


The day after turkey day, I rolled into the gym.

A young man walked up to me as I just got there, and ask me ?Hey you the guy from Bodybuilding.com??

I was floored, some one I never seen before at the gym recognized me from on the web and not
my past shows.

It turns out it was chuckles_345 from on here, he lives about 2 hours south west of me and
was up visiting family for turkey day.

What are the chances of this? Working out and we meet considering my work outs only take me
1 hour or so and he is at a out of town gym?

I also would like to complement him on keeping good form and controlling the weight. I wish we had time to talk but he got done and left. I am big on not yacking and keeping mind on rutien when I'm in the gym.
My wife/motivational trainer keeps my mind set on this at my request, I am one of the few competitive armatures BB that it is my full time job (for my health and seen as I can't get a real job due to my short term memory/cognitive functions and my M.S.). LOL I have notes all over our apartment to remind me of things. LOL
With BB being something I did before my mind got bad I retained the info better than most other things or new things.
So I made the move to making it my full time job and also the drive to make Pro.


BUT ANYWAYS WHAT ARE THE CHANCES OF US RUNNING INTO EACH OTHER?

This happened to me for the first time during prep, visionz (dan) walked up to me and said "hey aren't you quelly?" lol
now i've had him and his girlfriend over to my place a few times and we are planning on training together in the future, neat huh?

[RichKnapp]

chuckles_345 LOL lives about 2-3 hours away so we probably only see each other when he comes up for visits.

We (wife and I) noticed today my right Tri and Delt is hampering my right side gains. So I will be prioritizing my right side the next few workouts and see what that does.

[RichKnapp]

Seen as my legs arn't a issue I am going to the Durnin/Womersley pinch scale for my body fat tracking.

[RichKnapp]

On all my work outs H.S. stands for Hammer Strenght Machine and the weight is plates only, not counting the machines arms weight. We all know each arm very from 6.5lbs to almost 15lbs depending on the muscle group and angle it is made for.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-1-09.jpg

[RichKnapp]

I get up late and go to bed late. ( wife works 2nd shift)
I get my 8 hours sleep at least but am kind of on a 2 shift BB more less. LOL So my meals are timed diffrent than most.
I eat breakfast and go work out, the snack 1 is post working out and snack 2 is less than and 1 1/2 hour later.
Last meal for day is always cottage cheese for the pure caseon, with small carbs.
I always eat in this order = protiens,fats and carbs last. I do this to keep digestion slow and help keep stableize inselent levels. Post work out is only time I like then to jack up to push Creatine. Normaly I have protien powder, grape juice and creatine stack right at gym, then we drive 15 min. home and I eat a banana right away when we get there.
This is a sample of my cheat day when I am with in 6 months of a show. LOL
Cals= 2205 *** protien= 148 fats= 66 only 19 are sats. Carbs= 270
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/cheetday.jpg

[rich55]

Yeah, it truly is a small world! Sounds like you have a good woman in your corner!! That's a blessing. Looks like your strength is going up and that have a good cutting plan in place.

[RichKnapp]

Thanks, YA I couldn't ask for a better wife/freind/drive coach and 2nd pair of eyes.

I will be hitting my full cut diet plan in first week of Jan. I have one planed a loged in my Pro Track program all ready to get put in place/used. It may have to be ajusted depending on how good hand bike works for cardeo. I have to be carefull how much presure I put on lower spine and tail bone.
LOL Should see how I do my shrugs. LOL I haven't tried rows but unless I am suported at my chest they won't work. I can do power rows at a machine because of the chest suport.

[Quelly]

Thanks, YA I couldn't ask for a better wife/freind/drive coach and 2nd pair of eyes.

I will be hitting my full cut diet plan in first week of Jan. I have one planed a loged in my Pro Track program all ready to get put in place/used. It may have to be ajusted depending on how good hand bike works for cardeo. I have to be carefull how much presure I put on lower spine and tail bone.
LOL Should see how I do my shrugs. LOL I haven't tried rows but unless I am suported at my chest they won't work. I can do power rows at a machine because of the chest suport.
gotta say I also feel lucky that my wife is such a great friend/training partner/wife. Never forget how lucky we are!
And Rich, with your back development you wouldn't know you had such limited options for back training, nice work! Very inspirational.

[acoptar]

Heres a couple from back in yearly 2000's when I competed in light weight class. I had M.S. in these pics also but it didn't bother me thanks to lifting weights. Not like now and loosing most of the use of legs.
http://media.tripod.lycos.com/1867297/346x258_173_129.9741_2.3075_1_150_112-400438.jpgThem are 45lb plates for tri extentions.
http://media.tripod.lycos.com/1867297/440x329_220.5_164.64_2.9375_1_150_112-400437.jpg
http://media.tripod.lycos.com/preview/1867297/558x400-383640.jpg

you look incredible in those pics

[RichKnapp]

you look incredible in those pics

Thanks a bunch. I have made a commitment to myself to not disappoint anyone following threw this come back. I am truly honored people find it intriguing.

They (pics) are after I found out I had M.S. and before my 5 year layoff.
(Doc's orders no more lifting) and the chair.

Now I said heck with doc's. LOL I'm coming back. Once it gets in your blood you can't get it out.

You can steel a BB wheels, but you will never steel his will, heart or drive.

[RichKnapp]

Well since I started back up in Nov. 2009, here are my changes. (after about 1 month back lifting)

Body Weight = down 1lbs.
Body Fat = down 2.3%
Chest = 3.5" gain
Arms = 2" gain
LBM = 2.46 lbs gain
Fat in lbs. = 3.46 lbs lost

I am very happy with gaining same LBM amount as lost fat vers total body weight, that is so sweet.

At this point.

40% Muscle memory
40% Good nutrition
20% Good hard work

I predict a slow down in gains after this month as I should be back to my size in early 2000's. At this point gains will change over to

65% Dedication to good nutrition
35% Hard work.

People at the gym can't understand my gains with me only being in gym
between 1 and 1 1/2 hours. Tammy keeps my nose to the grind stone. :)

[Quelly]

Well since I started back up in Nov. 2009, here are my changes. (after about 1 month back lifting)

Body Weight = down 1lbs.
Body Fat = down 2.3%
Chest = 3.5" gain
Arms = 2" gain
LBM = 2.46 lbs gain
Fat in lbs. = 3.46 lbs lost

I am very happy with gaining same LBM amount as lost fat vers total body weight, that is so sweet.

At this point.

40% Muscle memory
40% Good nutrition
20% Good hard work

I predict a slow down in gains after this month as I should be back to my size in early 2000's. At this point gains will change over to

65% Dedication to good nutrition
35% Hard work.

People at the gym can't understand my gains with me only being in gym
between 1 and 1 1/2 hours. Tammy keeps my nose to the grind stone. :)

if you're in there longer than an hour and a half, most of the time your just screwing around anyway!

[RichKnapp]

if you're in there longer than an hour and a half, most of the time your just screwing around anyway!

;) You got it. I like to keep it around an hour, but if I add a sets to get full hit on stubern muscle belly that day I may run into the 1.5 hours.
I don't just stop at end of planed sets unless I real feel the muscle belly cry.

[RichKnapp]

Here is a graph for my progress in weight X reps for work outs the the month.
Nothing that takes legs at all, no warm up or failed sets are counted. I keep to 3-4 sets, 5-10 rep range and 3 exersizes per muscle group. Today I started eating 2 Bottle Caps or 2 Sweet Tarts (2 grams Dextrose) between sets with my drink of water. I will be doing this till Jan when I start full cutting stage.
Weight veries a bit due to the muscle group that day. Obvesly the low weight days are my Trap and shoulder day. I do Back and Bi's, Chest and Tri's, Traps and Shoulders as my workouts. And the muscle groups in that order also.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/totalweight.jpg

[RichKnapp]

Well I found out something today. Takeing 2gr. dextrose with my drink of water between sets. I have gone up on average 10#'s and have been hitting more reps. So I will be regrouping on things.

ALSO not to bash or anything on that side just something I have noticed with no legs now, you will not beleive how much we us our legs for stablizeing and cheating on lifts even with low weights and high consintration to form. I never thought I cheated on lifts before but now that I can't use my legs I see now that the only way to not even 1% cheat is to loose your legs.

This along with basicly being a couch patato out side of the gym I think has a lot to do with my insain gains since I started up again.
All set 30 sec recovery break at most.
My style DB Shrugs: I'll see about makeing a video, I can't put presure and extra weight on lower spine and tail bone. I am at my limet for height vrs presure now so will have to just slow down the rep speed. I do them literaly face down on a 80deg. incline bench so body friction on bench takes up some of the weight.
50X15
50X13
50X14
60X13

H.S. SHOULDER PRESS (COUNTING THE WEIGHT OF EACH ARM):
Bench is at incline and alowes me to do them as the friction of body on back rest takes up some of the presure off tail bone. Another 20#'s per side and this will be out and I will have to find a new way.
45X10
45X10 (lots of clicking in right shoulder so stoped at 2 sets)

Cybex Machine SIDE LATERAL RAISES:
130X4
115X4
100X5

DB LATERALS WITH ARMS BENT AND ELBOW BACK (incorporated to replace bent over laterals):
20X10
20X10
20X10
15X6

[RichKnapp]

PRE Workout meal:
1/2 oatmeal with tablespoon natural hunny
4 raw eggs
1 1/2 cups fat free milk
Source Naturals LIFE FORCE Multiple energy activator
( to much to list, basicaly multi vidomin and 100% natural fat burner combined)

W.O.
2 grams dextros between sets, with max at 14 grams for day.
Water after every set

Post W.O.
42g of Now Whey Protein (24g protien)
8oz. natural grape juice
5g Now Creatine
1 teaspoon Omega -3 fish oil

1/2 hour later
banana
1 cup fat free milk
5g creatine
350g Garlic


The rest of day is every 2-2 1/2 hours between meals. with the last meal being 1 1/2 cup cottage cheese only.

I am not saying what I do will work for any one else, you have to remember I am a 43 year old couch potato with bad legs.

I will say this again, today a 5# increase in all my lifts as an average with same 3 of reps and some 1-2 more.

These gains are nuts but I am going to ride this train as long as it lasts. LOL
Now if I can just give up my cigars. LOL

[RichKnapp]

FYI Before I get flamed for my creatine intake, people with M.S. ( I have it)
We all have very low Creatine levels. I was already suplementing 5g when I wasn't lifting to bring levels up to normal. I also very the amount to make sure by body keeps produces the little bit it does. The low creatine levels are a little known fact even to people that have M.S.. Chalk me up for one for doing my research. :)

[RichKnapp]

Breakfast:
23 carbs (oatmeal or Ramen noodles)
24 almonds after all carbs ate, for digestion embzime releast reasons.

20 mins. later 3 raw eggs and 1 1/2 cups fat free milk.
rest of the days meals are about same as training days.

[RichKnapp]

Good work out today. Even after I found out the INBF Worlds, and WI State Championships won't have a chair class this year.(2010) :(
But I still have the
2010 INBF CENTRAL USA NATURAL BODYBUILDING & MS. FIT BODY AND FIGURE CHALLENGE 04.10.2010
and as of right now I still have
2009 INBF/WNBF PRO/AM MR. & MS. SUPER NATURAL BODYBUILDING & FIGURE CHAMPIONSHIPS 10.02.2010
with wheelchair classes. I also heard a rumer that NB&F Mag. is going to publish a autobiograghy on me. :) I am very honered. I don't feel I am anything special.
On to todays work out.

Lifting count= lift 3 - hold 2 - down 3 - rest for 2
15 sec. brakes between sets. 1 min brake between extersises.

H.S Incline Presses
63 lbs per side for 8,5,3,

H.S. Decline Presses
61 lbs per side for 8,6,5

H.S. Flat Bench Presses
53 lbs. per side for 5,6,4

Cable Flies
70 lbs. per side for 8,8,10 (will be moving up)

Machine Tri Over head Ext.
115 lbs for 8,8,8,5

right arm only Tri Push Downs
40 for 10,8,8

Bench Dips
15,15,15,16

Not heavey weights but with slow and controled lifts I was fried at the end of work out and seeing blue spots. LOL

[RichKnapp]

You know I don't feel bad about my low weights compaired to the rest of you. Look at Steve Reeves body, and all he used was a pair of light DB's. Its all in how you lift.
And they don't ask us to lift weights when we are on stage. LOL

[Quelly]

Good work out today. Even after I found out the INBF Worlds, and WI State Championships won't have a chair class this year.(2010) :(
But I still have the
2010 INBF CENTRAL USA NATURAL BODYBUILDING & MS. FIT BODY AND FIGURE CHALLENGE 04.10.2010
and as of right now I still have
2009 INBF/WNBF PRO/AM MR. & MS. SUPER NATURAL BODYBUILDING & FIGURE CHAMPIONSHIPS 10.02.2010
with wheelchair classes. I also heard a rumer that NB&F Mag. is going to publish a autobiograghy on me. :) I am very honered. I don't feel I am anything special.


You are most definitely special and deserving of the interview rich....I know I almost quit bodybuilding after I tweaked my back deadlifting in 08...What you are doing is very inspriational. Its that never say die attitude that speaks of your desire and dedication and belief in yourself. We all have something to learn from that bro.

[RichKnapp]

O stop it, I'm not pumped I don't need to blush. But thanks for the kind words.

[RichKnapp]

Found out today that my gym is the one from last seasons "Biggest Loser" Greenville, WI lady worked out at when they did the at homes for a week video's. They said there was camaras and crew all over the place. Kind of interesting.

[jked4life]

That's absolutely awesome that you are going to be interviewed! I agree with Eric. It's so motivating to see the come back that you are mounting here. What you are doing here most definitely is something special. Not to mention your attitude and support of others.

[RichKnapp]

You are most definitely special and deserving of the interview rich....I know I almost quit bodybuilding after I tweaked my back deadlifting in 08...What you are doing is very inspriational. Its that never say die attitude that speaks of your desire and dedication and belief in yourself. We all have something to learn from that bro.


That's absolutely awesome that you are going to be interviewed! I agree with Eric. It's so motivating to see the come back that you are mounting here. What you are doing here most definitely is something special. Not to mention your attitude and support of others.

Well its not an interview but it is a right up about me.
Thanks you guys, and the pics for the mag I will use here for progress pics. I am not sure what issue it will be in but I will find out.

[RichKnapp]

I am in same boat as Colobb was today cold and snowing. I no way felt like working out today due to weather bringing out pain in my back. :( They are calling for 14" by tomarow morning so what I did was I went to gym and did tomarows Back/bi work out. If I get snowed in I can pudded around with band strap for delts and traps tomarow at home.

I did make it today, every day you skip makes the next skip easer and next thing you know you are lazy on going and lazy on sets. Not a asom day like I have been having but it was a good day. No jumps in weight but more consistant in reps and a few more reps per set.
It is one of my bad days I am sorry for not filling out a log. But like i said same weights just a few more reps. Keep with 3-2-3-2 count and squeeze.

[RichKnapp]

OK, now they are talking a very bad snow storm starting tonight going threw tomarow.

NEW plan for tomrow. I will be teaching Tammy the steps and how to apply tan to me useing sunless tan. (this is new to her, someone else always applied tan in past). Banana Boat's Extra Dark never used to get that orange look on me, we see if that holed true now days.
Then later (after both coats and I brown out) I will get some progress pics.

If what they say is going to happen with weather, I don't wan't to mess around being out on the streets.

I will use my pump up band on delts. I will find something to do traps.

[RichKnapp]

Feeling better now, so spending the night practicing my routine and squeezing muscles hard. (having a episode, seams like only 1/2 the Motor-Neurons on right side are firing) Not to worry this never stopped me before. We have a full length mirror on hallway closet door that I can open and see myself as I practice in living room.

Damn I be looking good. :) Definitely look bigger/thicker than in 2002 even though I measure smaller.

[RichKnapp]

12-08-09, 123 days out:

O ya I am at this point moving up 800 IU's on V-E.
I was taking 400 in morning and 400 at bed time.
Now moving to 1000 at 2nd to last meal.
Source Naturals LIFE FORCE Multiple energy activator (has 200IU's V-E) moving to - with breakfast and at Last meal- 1 1/2 cups cottage cheese.

[COLD-HRTD]

Good stuff. I will try and make my journal as good as yours. Keep training smart and tear that stage up.

[RichKnapp]

Good stuff. I will try and make my journal as good as yours. Keep training smart and tear that stage up.
Thanks a bunch. I will be watching your also.

[coloBB]

things are looking good in here.... hows that snow treating ya:)?

[RichKnapp]

We got dumped on more than they thought. Well by me anyways. I am snowed in. Good things I planed for just in case this happened. :) Tomorrow I have to get out and back to gym. I will use today as my day off and will start split over were I left off. Shock the body a bit with a new rotation.
The tanning and pics are moved to this weekend. I have to get the snow removal guys to come back make a wider path so I can get to our car.
I just moved to a apartment complex, the snow removal guys know about a wheelchair person in building across from me but probably didn't know I moved in this one.

[RichKnapp]

OK all cleaned out so back in the saddle tomarow. :) One day is enough for sitting around. Again working on rutien tonight and doing the squeezeing hard in poses.

[RichKnapp]

BW was 148lbs at first thing in morning upon wakeing up.
Good work out today. Stopped the 2g Dextrose between sets, Flipped from face down to back down on Incline bench shrugs.
2-3-3-1 count today.
Added flat bench pull overs (laying full length of bench due to legs)

DB Shrugs:
50 for 12,12,12,12 (tail bone pain will not increase weight just slow down tempo)


H.S. Shoulder Press: per side
45 X 10
55 X 10

Machine Lateral Raises:
100 X 10,7,7

My style Bent Over DB Laterals:
17.5 X 8,5,7

Flat Bench Pull Overs: Inhale deep going down to expand chest and get deep stretch, blow it all out and then squeeze hard to come up. (warm up with 17.5lbs set)

30 X 10,4*,7
*Set 2 left side began to cramp.

Total daily meals counting Post W/O is raised to 7 , Jan it will be 8. To spread out consumption needs between more meals and keep more stable flow of nutrients.

[RichKnapp]

O BTW I was one of them stocking cap guys today. LOL gym was cold as crap today with it only being -17 with wind chill today.

[RichKnapp]

Here is my calarie intake cycle graghed to show how I put on size and strenght while loosing BF. Leading into a cutting stage. These are all clean calaries, my cheet days are clean just more of it. The last day (Dec 10th) is today posts W/O so it is incomplete for the day.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/calgraph11-12.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/carbs12.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/pro12.jpg

[Barn01]

W.O.
2 grams dextros between sets, with max at 14 grams for day.
Water after every set



Ok how are you taking 2g of dextrose after every set? Do you actually have a little 2g scoop or is it like one gummy bear ... I've never head of anyone doing this before so kinda curious how you go about it?

Is this purely to get a small insulin reaction?

[RichKnapp]

Ok how are you taking 2g of dextrose after every set? Do you actually have a little 2g scoop or is it like one gummy bear ... I've never head of anyone doing this before so kinda curious how you go about it?

Is this purely to get a small insulin reaction?

I was taking 2 Sweet Tarts or 2 Bottle caps with a drink of water. Break down there serving size and for both come out to be 2g Dextrose for 2 of them. I have a little covered cup I take with 14 count, no more in it, to the gym with me and wife gives me 2 and water between sets. So when the 14 are gone thats it for them. I use them mostly in the begining of work out for heavy compound lifts.

I found gives me be better lifts/more consistant reps from before I started to do it, and I don't tire out as fast toward end of work out.
This may not work for every one. I just tried it this last month and found it worked for me but now comeing up on cutting faze I am cutting it out.

[RichKnapp]

Forgive the white goast and lighting. I'm another WI milky. LOL

http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0179.jpg

[RichKnapp]

Little blury, sorry I'm not the most stable with a camara. LOL
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0183.jpgAZ swetshirt, I am deaming of being Back there. LOL
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0182.jpg

[RichKnapp]

The manager of my gym asked me today to be part of there 12 week transformaion contest. My reply was " Ya but would that be fair to everyone else? You know what I am all about and my past." LOL He shruged his shoulders and replied "CASH PRISES" and smiled. OK so ya I am in. LOL Who can't use the money right? I'll just put it toward my April show or put it away for the Buffilo N.Y. show in the fall if I win. LOL It starts in January.
I am not sure if they do it like "Biggest Looser" I don't stand a chance, not enough to lose. But if they go by pics and conditioning I should.

[RichKnapp]

120 days out

OMG Tammy trashed me today. The H.S Chest machines are in a line at my gym and Tammy was loading the next machine as I was doing a set. Then slammed me with no breaks between machines. By the end of the work out I wanted to kill her. Then hit some poses after and I was so pumped and swellen all them thoughts went away. She did the same with my tri's. Bless her heart. GGGGRRRRRRRR but yet :)
No Dextrose but did move to Pre/W 5g Creatine. Still Post/W Creatine also. UP and DOWN are compaired to the same set in last W/O.

Chest

H.S Incline Presses
63 lbs per side for 8, 7 (up 2), 4 (up 1)

H.S. Decline Presses
61 lbs per side for 8, 8 (up 2) ,4 (down 1)

H.S. Flat Bench Presses
53 lbs. per side for 5,4 (down 2),5 (up 1)

Cable Flies
80 lbs.(up 10lbs) per side for 8,7 (down 1),4 (down 6)

TRI'S

Machine Tri Over head Ext.
115 lbs for 8, felt easy
130 of 8
unable to get started so back to 115 for 7,3


right arm only Tri Push Downs
40 for 10,10 (up 2),10 (up 2)

Bench Dips With 10lbs straped on
15,14 (down 1),13 (down 2),12 (down 4)

[RichKnapp]

Woke up feeling run down. Still stayed on rutien, and hit gym. Week W/O but still felt it.
Dry run for tanning today with sunless tan. For Tammy to get used to rutien.

Progress pics later tonight.

On to work out.
BACK & BI'S

Close Grip Machine Rows
160 X ,5
145 X 6

Wide Grip Machine Rows
110 X 5,6
90 X 6

Free Motion Machine Wide Grip Cable Pull Downs
100 X 6,6,6 = go for hard squeeze.

H.S. Machine Rows (per side)
45 X 8,8,8 = going for a hard tight squeeze

Pretcher Machine Curls
60 X 5
one arm machine P/C
30 X 4
20 X 5,5

Incline Bench DB Curls
30 X 5,5,5,5
Fly Cable Curls
50 per side X 6,6,10

[RichKnapp]

Still trying to get used to poseing in a chair it is a lot diffrent than standing. Tried with diffrent lights turned on. This is the best I could do.

http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0186.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0207.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0195.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0199.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0201.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0188.jpg

[J_Bo]

Awesome progress, Rich! You're a true inspiration!

[RichKnapp]

Awesome progress, Rich! You're a true inspiration!

Thanks Jason.
I'm happy with the way my chest and upper traps is coming in. Still working on that right tri.
LOL I'm flat LOL Glad tomarow is a clean cheet day. LOL

[RichKnapp]

After a few meals tomarow I'm oiling and take diffrent pics for the magazine with better more natural light.

[AustrianOakJr]

Looking good, man. Plenty of time to dial in too. What magazine pics are you talking about (sorry if I missed that earlier)?

[RichKnapp]

looking good, man. Plenty of time to dial in too. What magazine pics are you talking about (sorry if i missed that earlier)?
NB&F, Yep thats why I started so early cleaning up. Just starting up again I will make matter grouth between the April show and the fall show. I only had 2-3 months to bulk/bring it back this time around. But I just couldn't stay away. :)

[RichKnapp]

Off/clean refeed day today and off day tomarow. BW = 147

[RichKnapp]

This is NPC but why can't it be me as 100% Natural for Life. This is my wall paper and Goal.

Victor Konovalov This guy is my ideal person. Even what he stands is so great. How many of you would strap into a chair and these guys on? ;)

http://pk.b5z.net/i/u/6032513/i/Victor_Konovalov_-_Bio.jpg

and then there is him also.

Jason Greer
http://pk.b5z.net/i/u/6032513/i/Jason_-_BIO__5_.jpg

[RichKnapp]

Goal nutrition per day once I hit full cutting faze this time around:

P/C/F

218-128-62 @ 1884 cals

[DanTheManB]

Goal nutrition per day once I hit full cutting faze this time around:

P/C/F

218-128-62 @ 1884 cals

thats pretty solid bro....keep it up!!!!

[DanTheManB]

This is NPC but why can't it be me as 100% Natural for Life. This is my wall paper and Goal.

Victor Konovalov This guy is my ideal person. Even what he stands is so great. How many of you would strap into a chair and these guys on? ;)

http://pk.b5z.net/i/u/6032513/i/Victor_Konovalov_-_Bio.jpg

and then there is him also.

Jason Greer
http://pk.b5z.net/i/u/6032513/i/Jason_-_BIO__5_.jpg

thats AWESOME MAN! those guys look great! keep shooting for the stars!

[RichKnapp]

thats pretty solid bro....keep it up!!!!

Thanks, I will. LOL tonight wifey made BBers meat loaf. :) glad it was a refeed/clean cheet day. When it comes to here BBer meat loaf I melt. LOL

[RichKnapp]

Abb Crunches every day even off days.
Rapid hard contractions till tight cramping gasping for air feeling.
Brake till burning starts to go away (about 2 seconds) and start over. Never count just keep crunching.

3 Sets.

Fine tuned solid cutting diet (STARTS SECOND WEEK OF JAN) even tighter counting right down to Vitamin and oil/fats supplement macros.

P/C/F= Cals

212+137+55= 1846

[J_Bo]

Those guys are bananas!

[RichKnapp]

Those guys are bananas!
Thats why they are my wallpaper. PUSH MY LITTLE WHITE BUTT. ;)
LOL Makes me look like a 90lb weekling. LOL
AND I DON'T LIKE THAT. ;)

[ste247]

wow true insperation rite here keep up the hard work and good luck with your goals, ppl compalain about being fat an wont do nothing about it, but you wont let nothing stop you from reaching your goals ill be following this thread from now on and when i cant be botherd going the gym ill come back here and read it.......

[RichKnapp]

wow true insperation rite here keep up the hard work and good luck with your goals, ppl compalain about being fat an wont do nothing about it, but you wont let nothing stop you from reaching your goals ill be following this thread from now on and when i cant be botherd going the gym ill come back here and read it.......
Thanks for the kind words. I hope to keep it interesting and keep makeing good progress.
After April 10th show it will more than likely get real interesting when I go full blown BULK. :) for the first time since 2004.

[RichKnapp]

http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0223.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0229.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0235.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0238.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0227.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/PIC_0232.jpg

[RichKnapp]

CHEST - TRI'S 116 days out

CHEST

H.S. Incline Press
63 per side X 10,8,6

H.S. Decline Press
61 per side X 8,8,14 (incress next time)


H.S. Flat Press
53 per side X 6,6,6


Cable Flies
80 per side X 8,8,4

Tries

Machine Overhead Ext.
155 X 8,8,8,8
R. Arm only
40 x 10,10,4

Weighted Bench Dips 17.5lbs
15,15,15
ballanced 5 pounders between Delt and Traps for 27.5. (have to find a longer belt for straping weights to waist)
12

I am well pleased with my progress considering I have been on a maintenance, clean diet basicly since I started up again back lifting weights in the end of Oct begining of Nov. and comeing into a cut diet. After Aprils comp and I go into full Bulk diet WWOOOO YYYAAAA.
Look out Jason G. and Victor K. I'm coming for ya. Well Victor K. anyways Jason G. will take a bit more work, he is a fricking solid beast. ;)

[COZ999]

here for the ride rich!

[RichKnapp]

here for the ride rich!

OK,, Thanks a bunch.

[Quelly]

very symmetrical rich, and a good place to start prep, taper looks good too

[RichKnapp]

very symmetrical rich, and a good place to start prep, taper looks good too

Thanks a lot. That means a lot to me coming from someone with your backround.

[COZ999]

^^^ I agree. Looks like you got as bit of cozititis tho. Great lats, alright arms. I think you could probably benefit from doing less arm work since you use your arms alot for other things. Might not have time to recover. Either way, Cant wait to see the final product at ur next show

[RichKnapp]

^^^ I agree. Looks like you got as bit of cozititis tho. Great lats, alright arms. I think you could probably benefit from doing less arm work since you use your arms alot for other things. Might not have time to recover. Either way, Cant wait to see the final product at ur next show

Recovery time well out side of the gym I am basicly a couch potato in the winters.
We live in a apartment building so no yard to pudder around in, no kids to haras, no gorage to mess around in, I am a mister mom LOL Tammy works and I take care of keeping house clean.

I am kind of thinking about going to a 3 on 2 off rotation. I am on a 3 on 1 off now. My split looks like this.

Chest & Tri's
Traps & Shoulders
Back & Bi's

No legs ;) Abbs every night.

I went to the 3 on 1 off with the thought that I don't do legs anymore and they take a lot out of ya, that just doing upper body and being Mr. Mom I thought the 3/1 split may be enough recovery time. I am loging things on ProTrack so I will pull up and graph progress and see whats going. :) Thanks for your thoughts

[coloBB]

looking good Rich, gotta love that gym lighting. I wont take a picture outside of that building until i'm under 8%;). Keep it up brutha!

[RooRooTJ]

Great job so far. Looking good.

[RichKnapp]

Felt run down, but still happy with a good work out.

Traps-Delts-Oblec's

Seated Incline Bench DB Shrugs(back down)
50 X 10,10,10,10,10,10

H.S. Shoulder Press
60 per side X 8
65 per side X 8

Machine Lateral Raises
100 X 10,6,7

My Style Bent Over DB Laterals
17.5 X 12,12,12

Flat Bench Pull Overs
30 X 10,10,6
Rib cage felt crushed with these the way I do them. 3rd set Tammy had to watch me I almost blacked out, PRETTY BLUE SPOTS FLOATING AROUND THE GYM. :)

[RichKnapp]

Very good work out. Realy felt it in the muscle bellies today. :)

Back and Bi's
Very Wide grip Pullups for warm up, BW X 10

Close Grip Mach. Rows
160 x 8
145 x 8
130 x 8

Wide Grip Mach. Rows
100 x 8,8,9

H.S. ISO Close grip Lat Pull Downs
97 each side x 8,6,5

H.S. ISO Low Row Go for holed and hard squeeze.
50 each side x 8,8,8

DB Preacher curls 2-1-3-1 tempo.
20 x 8,8,6,7


DB Incline Bench curls 2-1-3-1 tempo.
20 x 8,7,7,5

Fly Machine Cable curls 2-1-3-1 tempo.
50 x 8,8,8

Post W/O shake withing 5 min.
24g pro
8oz grape juice
5g Creatine

Post W/O meal hour later
4 raw eggs
1 large banana
5g Creatine
350mg Garlic
water

[ste247]

good work keep it up man......

[Quelly]

hey rich, fyi, raw eggs aren't as bioavailable, I'd advise cooking em so you can get the full nutritional value from them...and even though the risk is very slight...there is more risk of salmonella w/raw eggs as compared to cooked

[RichKnapp]

hey rich, fyi, raw eggs aren't as bioavailable, I'd advise cooking em so you can get the full nutritional value from them...and even though the risk is very slight...there is more risk of salmonella w/raw eggs as compared to cooked

Thanks. ;) I take them both ways, when I am short on time I just slam them raw.
Today had grocery shopping before Tammy had to go to work so today was a raw day.
I prefure sunny side up or scrambeled with Hobinyearo Pepper sause.

I think I will move my eggs to later in the day when time isn't a issue, and slide one of my 1 1/2 cups Low Fat Cottage Cheese into the egg slot.

EDITED my post W/O added my shake.



Thanks ste247 will do my best.

[RichKnapp]

1 1/2 cup low fat cottage cheese ( macros for what ever fat% C/C you use)
1 teaspoon Weber's N'Orleans Cajun Seasonings ( 0 macro's)
for mine with low fat
Great Value L/F Cottage Cheese & W seasonings P42/C18/F6 = 270 cals
OOOOO yemmy and warms the tummy. :)

[jked4life]

1 1/2 cup low fat cottage cheese ( macros for what ever fat% C/C you use)
1 teaspoon Weber's N'Orleans Cajun Seasonings ( 0 macro's)
for mine with low fat
Great Value L/F Cottage Cheese & W seasonings P42/C18/F6 = 270 cals
OOOOO yemmy and warms the tummy. :)

Interesting. I've got to try that. Sounds good.

You might want to try some cottage cheese with cinnamon and some splenda... totally different taste but one of my fav's.

[RichKnapp]

Interesting. I've got to try that. Sounds good.

You might want to try some cottage cheese with cinnamon and some splenda... totally different taste but one of my fav's.

I play with a lot of pepper/spicy condiments during cutting to take the stale and bla thing away. I like Cyan, Hobinero's and Holipeino's to spice things up. (I'm a bad speller) LOL The peppers don't come up in spell check. LOL I may be just that far off though.

Eating sweet tasting things just increases the drive for sweets for me.

[RichKnapp]

OFF DAY Practice poses and routine, flexing hard.

You can never practice to much there is always room for improvement no matter how many times you have been on stage.
NEVER THINK YOU ARE PERFECT, IF YOU DO YOU WILL NOT IMPROVE.

Judge yourself not just admire whats there.

[COZ999]

I play with a lot of pepper/spicy condiments during cutting to take the stale and bla thing away. I like Cyan, Hobinero's and Holipeino's to spice things up. (I'm a bad speller) LOL The peppers don't come up in spell check. LOL I may be just that far off though.

Eating sweet tasting things just increases the drive for sweets for me.

jalapeno, habanero, cayenne! hahaha its all good!

[RichKnapp]

jalapeno, habanero, cayenne! hahaha its all good!
LOL Thanks ;)

[RichKnapp]

As you know I have been working on my right arm due to being smaller/weaker. OK wifey measured today. They both are same size now. KNOW this tells me I am having an episode on my right side. (M.S. is neurological not muscle) I have to be carefully training so that when I come out of episode my right side don't shoot up bigger than left side when all the moto-neurons start to fire again in right arm. This is just another hurtle I have to work around with my M.S.
Another symptom = I can hold a rock hard flex on left side but right side hits hard then slowly goes soft. TO OVER COME = I very slowly rotate my right hand to keep other fibers to get recruited to activate for the squeeze. ;)

[RichKnapp]

Well today I felt a little sluggish. Hit the gym and had a good work out (rate it a 8 out of 10) as far as intensity and burn/pump. Didn't move up on weights and hit most my reps goals, some 1 or 2 under.
I felt my right arm firing good so we measured at a pump and for luck both arms measure same.

Pre work out meal
1/2 oats ( before cooked)
4 fryed eggs (light Cronola oil )
5g Creatine
1 cup coffee

Post W/o ( right away)
8oz Grape juice
1 scoop pro powder (23g pro.)
5g Creatine

1/2 hour later
1 medeam Banana
1 and 1/2 cups milk
350mg Garlic

[RichKnapp]

In tweaking my cut diet there is something I never before took into consideration that I am this time.

Supplement macro's.

straight pure Creatine = 15 cal's
my multi vitamin = 5 cal's

This is 35 cal's (2 servings a day Creatine) a day I never counted before, but am this time around. I went threw all my supplements and if it had cal's, pro, carb or fat. I plugged it in my ProTrack program for calculating my macro's.

[RichKnapp]

2 hours of hard squeezing poses and rutien posing. Swetting like I just got out of a sauna. God I love the feeling. Muscle bellies are hard and pumped like I just worked out. OUUUPPPS got to run time to eat. :)

Later I did Crunches = till couldn't breath, 2 sec break and another set, did this till could only get 10 out before couldn't breath.

[RichKnapp]

W/O Rated 10/10 today. BW 147.5

Pre work out meal
350mg Garlic
4 fryed eggs (light Cronola oil )
2 slices whole wheat toast
5g Creatine
1 cup coffee

Traps-Delts-Oblec's *up and down is for total reps.

Seated Incline Bench DB Shrugs(back down)
50 X 10,10,10,10,10,10

H.S. Shoulder Press
65 per side X 10,7 (up 1, at weight increased 5lb's)


Machine Lateral Raises
100 X 10,7,6

My Style Bent Over DB Laterals
17.5 X 12,12,12

Flat Bench Pull Overs
30 X 10,10,10 (up 2 )



Post W/o ( right away)
8oz Grape juice
1 scoop pro powder (23g pro.)
5g Creatine

1/2 hour later
1 medeam Banana
1 and 1/2 cups milk

[RichKnapp]

Nov- Dec all power exploding lifts at low reps.
Dec 1st went to cleanup lower cal. diet and started my medeam reps, slower tempo and consentrating on cemetrics and feeling the muscle bellies.

Todays work out was a 10 out of 10.
Here is my progress by muscle group.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09tr.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09t.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09s.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09c.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09b.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/12-21-09a.jpg

[RichKnapp]

I know pinch test isn't the best. Its all I have avalable to me. I used the Casey Butt Weight trainer 7 point calculator found on this site. NO FLIPPING WAY. We bouble checked and always came up with the same. I'm over 100 days out.

BW: 147 lbs. (upon wakeing up).
BF: 5.3%


The WeighTrainer
7-Point Bodyfat/Lean Body Mass Calculator


Gender: male Weight: 147 lbs
Age: 44 yrs Pec: 2 mm
Abdomen: 4 mm Thigh: 6 mm
Triceps: 5 mm Subscapular: 5 mm
Suprailiac: 4 mm Axilla: 3 mm

Your estimated body fat percentage is: 5.3 %



Its a off day today. I defonitly need to rethink things now diet wise. This throws a munkey wrench in the timeing/plan of cutting. I keep going and I risk comeing in to early and haveing a low maintain low fat to gong. I wait and if the last few persent are stubbern to loose I screw myself.
I supose a lot of guys hate me with this.
NO cardeo and looseing body fat
looseing fat and still makeing good gains maitaining same weight.

If you think I am B.S.ing I gladly invite anyone to come live with me for a week.

[Quelly]

just remember rich, they don't caliper you on stage, they just look at you, numbers are good for information, but when you hit the stage we want striations everywhere, you shouldnt have to tell anyone your bodyfat percentage, they will assume its low!

[FATHER FLEX]

just remember rich, they don't caliper you on stage, they just look at you, numbers are good for information, but when you hit the stage we want striations everywhere, you shouldnt have to tell anyone your bodyfat percentage, they will assume its low!

Exactly, I had to throw my calipers away, because the guys I was dieting with in 2008 were to fixated on them.

[RichKnapp]

Exactly, I had to throw my calipers away, because the guys I was dieting with in 2008 were to fixated on them.


just remember rich, they don't caliper you on stage, they just look at you, numbers are good for information, but when you hit the stage we want striations everywhere, you shouldnt have to tell anyone your bodyfat percentage, they will assume its low!

I been using them more this go around for the gragh in body space. I used to only use them close to cutting to figure LBM so I knew how much protien to take in and time out the weeks and cardeo needed.

I use the vains in my abbs as a gage if I am doing good.

I used to diet with not "how much do I want to loose" but "what do I want to save" (LBM). Any one can dump a bunch of weight, it part of the sport to see who can save the most in doing so.

But thank you both for reminding me.

[RichKnapp]

A large push and good work out today.
Day started with a phone call from "M.S. Society-WI. Chapter, they are sponcering me threw giving ma a new TiLite ZRA wheelchair. They are custom hand build out of Titanoum, taliored to the person. I was able to pick colors and options with value of chair up to but not over $2,500.00. (with this they are a life time sponcer in my eyes) I got it all taken care of and get it around the end of Jan. Here is basically how it will look. I will have a lower backrest and little diffrent rear wheels but the frame and color's will be the same.
http://www.spinlife.com/images/product/4788.jpg

I was so stoked, the chair I have now is over 30 years old, I bought it used on Cregs list for $50.00.
My work out reflexed my exitment. I will post it later today, but over veiw I slammed it.
20 out of 10

[RichKnapp]

H.S ISO are weights per side. I killed it today. :) I did reverse my rutien on presses and will be doing it in the flat,decline,incline rotation for now.
I did get a little off on Macros today. 1621 cals / P 146g , C 142g , F 57g . Most all the carbs were before and with in 4 hours after working out. Fats and protien spred out threw out day every 2-3 hours apart averaging 22-24g's, with 42g's in my Cajun low fat cottage cheese as last meal 3 hours before bed.

http://i382.photobucket.com/albums/oo263/richknapp66/chesttri.jpg

[RichKnapp]

May get 2 days off wether I want it or not. We woke up to being iced in today, and there calling for more tomarow. :( I will use these 2 days to do my pose and rutien practice.

[RichKnapp]

Merry Christmas to all. :)

[RichKnapp]

Off today. Do poseing and rutien practice.
Sicking to Macros and nutrition. The show only comes once. I have plenty of time to indulge after the show.

[COZ999]

A large push and good work out today.
Day started with a phone call from "M.S. Society-WI. Chapter, they are sponcering me threw giving ma a new TiLite ZRA wheelchair. They are custom hand build out of Titanoum, taliored to the person. I was able to pick colors and options with value of chair up to but not over $2,500.00. (with this they are a life time sponcer in my eyes) I got it all taken care of and get it around the end of Jan. Here is basically how it will look. I will have a lower backrest and little diffrent rear wheels but the frame and color's will be the same.
http://www.spinlife.com/images/product/4788.jpg

I was so stoked, the chair I have now is over 30 years old, I bought it used on Cregs list for $50.00.
My work out reflexed my exitment. I will post it later today, but over veiw I slammed it.
20 out of 10

thats badass congrats dude!

[Bnizzle163]

Off today. Do poseing and rutien practice.
Sicking to Macros and nutrition. The show only comes once. I have plenty of time to indulge after the show.

I love the dedication! 106 days out and going strong.

[RichKnapp]

Strong work out. FULL Glass style work out. 10 out of 10. W/O posted later.
Back-Trap-Rear Delts.

[RichKnapp]

Total weight moved today = 18,448 lbs. + pull ups
Warm up back wide grip Pull ups with BW and chair straped on. Over hand grip
8,6,7
close under hand grip
6,5

H.S. ISO Row per side,+8lb arms
45 x 10
50 x 10
55 x 8
60 x 8

H.S. ISP Lat pull down (Glass Grip) per side, 2lb arms
70 x 7
75 x 7
80 x 7
85 x 5

Wide grip Machine row. (Glass stance)
70 x 10
100 x 10
130 x 8
130 x 7

Close grip Machine row. (Glass stance)
100 x 9
115 x 8
130 x 6
100 x 9

DB Shrugs (My style)
50 x 10
50 x 10
50 x 10
50 x 9

Glass style Cable crossovers for rear Delts
20 x10
20 x 7
20 x 7
20 x 5

[RichKnapp]

I love the dedication! 106 days out and going strong.

Thanks

[RichKnapp]

Boy, what motivation. My son (9 years old) told me he want to get into compeitive BB. So we pulled out my DVD of "Pumpimg Iron" and sat together watching it. Now how can a moment like this not bring a tear to your eye?

[RichKnapp]

W/O - chest, Obly's (Glass based)

H.S. ISO Flat Press per side
73 x 10
83 x 6
88 x 6
93 x 2

H.S. ISO Decline Press per side
96 x 2
91 x 6
51 x 10
76 x 4

H.S. ISO Incline Press per side
43 x 6
48 x 5
48 x 4
48 x 5

Cable Flies per side
50 x 10
60 x 10
70 x 8
80 x 6

Flat Bench Pull overs
30 x 10,10,10,10

W/O over view= Lots of those holiday part timers in gym today made consentration a little harder.
Right shoulder gave a bit of trouble again.
The Golds in our area are looking at consolidating. We love the manager and layout of our gym we go to, but now he may be going to a Gold's gym that is 15 mins closer and newer with more equipment and machines. We will be checking it out later this week. ;)

[RichKnapp]

104 days out not off. LOL

Nutrition today 12-27-09
p/192 c/114 f/53 for 1655 cals.

[RichKnapp]

Bi's, Tri's, Shoulders

Preacher Curls (machine)
40 x 8
50 x 6,4,5

Single Arm Preacher Curls
10 x 8
20 x 6

Incline Bench DB Curls
20 x 10,6,7,7

Single arm Fly Cable Curls
40 x 10,10
50 x 10
60 x 10

Tri Overhead Machine Press
85 x 10
100 x 10
115 x 10
130 x 12

Machine Tri Extentions
40 x 8,5,6,5

Machine Delt Side Laterals slow and hold at top for 5.
130 x 8
85 x 8
100 x 8,8

Over view
7-10 for Bis, 9-10 Tris, 8-10 for shoulders.

[RichKnapp]

191/P 119/C 44/F for 1605 cals.

[RichKnapp]

BW 145 lbs. starting BW was 148/149

Off day from gym I will be hitting my Abb routine tho.

I haven't done ANY cardeo thus far. My LBM is going up and BF going down at very close to same ratio.

To recap:

Dec. 09 (around 130 days out) I started with what I call a clean up diet. (cut diet foods but little higher macro's like a refeed day)
-Instead of a refeed day I do a day of full cutting diet macros.
Jan. 1, 10. I will be starting my full cut diet.

BUT
Jan I will be doing a full body check, plug results in my program and chart/gragh it. and if things look good and on track for comeing in April 10th. I will just stick to my cleanup diet.

[RooRooTJ]

BW 145 lbs. starting BW was 148/149

Off day from gym I will be hitting my Abb routine tho.

I haven't done ANY cardeo thus far. My LBM is going up and BF going down at very close to same ratio.

To recap:

Dec. 09 (around 130 days out) I started with what I call a clean up diet. (cut diet foods but little higher macro's like a refeed day)
-Instead of a refeed day I do a day of full cutting diet macros.
Jan. 1, 10. I will be starting my full cut diet.

BUT
Jan I will be doing a full body check, plug results in my program and chart/gragh it. and if things look good and on track for comeing in April 10th. I will just stick to my cleanup diet.

Plan looks good. What do you use for cardio?

[RichKnapp]

Plan looks good. What do you use for cardio?

NOTHING so far. My work out. LOL If I need to closer to comp I will be using a hand bike.

[RooRooTJ]

NOTHING so far. My work out. LOL If I need to closer to comp I will be using a hand bike.

Cool. I saw you hadn't started yet, just was figuring out what you would use. Keep up everything though. Any pic updates?

[RichKnapp]

I will post updated progress pics soon.




Ultraviolet light, which causes both erythema (sunburn) and tanning, ranges in wavelength from 4,000 angstrom units (A) down to about 100 A. (Light with wavelength greater than 4,000 A lies in the visible spectrum.) The most potent rays for burning and tanning lie in the 2,900-3,050-A range, with radiation of 2,967 A supposedly being most effective of all.

Ordinary window glass, however, is pretty much opaque to wavelengths below 3,000 A. From this we deduce that the intervention of a window will significantly reduce but not halt the burning/tanning process.

In addition, UV rays above 3,200 A will cause tanning (but usually not burning) if administered in sufficiently massive doses, such as you get when you're driving across the desert. Your tan, therefore, was no hallucination. This business about your innate wisdom I'm not so sure about.


I have big older non UV protected patio doors in living room that the direct sun comes threw all day long, so with this new info I will pick up a tanning exelarator and start my tanning rutien.

[RichKnapp]

OFF day. Tweek more on cutting diet, work on poses and rutien. Taste test Tammys BB Brownes. :)

[RichKnapp]

Brownies came out asom and fit right in for my refeed days. :) I'll post the recipe tomarow after I get it scaned in.
serving size is 3x3
Cals= 106
Fat= 3.6
Carbs= 13.5
Pro= 10

[RichKnapp]

Back, Traps, Rear Delts (weight per side counting arm weight)
* increase from last W/O in this set
Gym full of new years resolution people had to work around them for equipment. :(
Back warm up Wide Grip pullups B/W and chair strapped on for 10. Close under hand Grip with chair strapped on for 5

H.S ISO Row
58 x 8
68 x 8
73 x 8 *up 10lbs
75.5 x 8 *up 7.5lbs

H.S. ISO Lat Pulldowns

77 x 8
82 x 8
92 x 7 *up 10lbs
92 x 6 *up 5lbs and 1 rep

Wide Grip Row *diffrent style machine
100 x 8
110 x 6
110 x 5
110 x 6

Close Grip Row *diffrent style machine
110 x 7
110 x 8
110 x 5
110 x 6

DB Incline bench, back down Shrugs*slow
50 x 10,10,10
50 x 10 *up one rep

Rear Delt, Glass style Crossovers Cable pulls
20 x 8,8,7,6 *up one rep last set.

Over veiw:
Whole back was cherry red at end of W/O.
8/9 out of 10.


Started full cutting diet today. Can't say target because I don't very off diet but here are my meal break down. Remember I don't do cardeo and am a couch potato other than working out.
Starting B/W = 146 @ less than 6% BF

Pro = 197g
Carbs = 116g
Fat = 35g
Total Calories = 1581

[AustrianOakJr]

[
Gym full of new years resolution people had to work around them for equipment. :(
Wait until Saturday.....its gonna get nutzo for a couple weeks! I just grunt and growl....make weird faces.....and maybe even rip a few. People stay out of your way then. :)


[
Started full cutting diet today. Can't say target because I don't very off diet but here are my meal break down. Remember I don't do cardeo and am a couch potato other than working out.
Starting B/W = 146 @ less than 6% BF

Pro = 197g
Carbs = 116g
Fat = 35g
Total Calories = 1581

You are STARTING your diet at less than 6%??? :confused: Thats nutzo!

[RichKnapp]

You are STARTING your diet at less than 6%??? :confused: Thats nutzo!

My clean up diet I do brought me down from 8% to the 6%

I am more strick on refeeds and cheets and watch my LBM a lot tighter during my full cut.

I also re arange my meals as far as what time I take in what.

[TheSuccessful1]

I just read through a bit of this and impressive resilience to say the least! Keep it up bro.

[FATHER FLEX]

Big Welcome! :)

Its going to be a pleasure working with you. :)

[RichKnapp]

Big Welcome! :)

Its going to be a pleasure working with you. :)

Thanks much, I am so over welmed by all this. Thanks again and look forward to working with you also. :)

[RichKnapp]

Chest & Obly's

H.S. ISO flat press warm up, 2 sets of 8 @ 36lbs.

Count = Blast and hold for 1 , 2,2

H.S. ISO Flat Press
166 x 8
176 x 8
186 x 3
186 x 2

H.S. ISO Decline Press
102 x 8
122 x 8
142 x 8
172 x 8

H.S. ISO Incline Press
96 x 8
96 x 5
96 x 5
96 x 5

Cable Flies weight per side
60 x 8
70 x 8
80 x 8
80 x 6

Flat bench Pullovers
30 x 10
30 x 10
35 x 10
35 x 10

Over view:
8-10, Felt week. 60 min in gym. Started full cut diet yesterday and the dextrose during work out today.

[coloBB]

congrats on the selection Rich.... you've got a great team behind you!

[RichKnapp]

I got 2 yesterday.
1. Finding out I was one of the 3-D winners
2. Tammy bought me the NEWEST ProTrack. I was using the 2002 version.

[RichKnapp]

congrats on the selection Rich.... you've got a great team behind you!
Thanks I am looking forward to this. Word don't begin to express how I feel about being picked.

[jked4life]

Congrats Rich! You are going to have a great team behind you in your prep. Best of luck to you and Happy New Year.

[RichKnapp]

Congrats Rich! You are going to have a great team behind you in your prep. Best of luck to you and Happy New Year.

Thanks, Looking forward to it, and things are comeing together that 2010 may be our year(Tammy and I ).

[J_Bo]

Excited to have this opportunity alongside you! Congrats Rich! Well deserved!

[B-Neva]

congrats and happy new year!

[RichKnapp]

Progretion pics tomarow (Off day)
ReFeed today. No Dextrose during W/O on refeed days. B/W 144.6 No Cardeo.
45 min's gym time. On the H.S. machines I will be going back to the plate weight per side. I will just do total weight in my ProTrack program.

Bi's,Tri's, Shoulders

* = sets up from last W/O

Machine Preacher Curls
40 x 8
50 x 6
50 x 6 *
50 x 5 *

Db Preacher Curls Hammer Grip
22.5 x 11
22.5 x 8
22.5 x 5
22.5 x 6

Incline Bench Curls Hammer Grip
22.5 x 9 *
22.5 x 7 *
22.5 x 5 *
22.5 x 5 *

Machine Overhead Tri Extentions
100 x 10
115 x 10
130 x 10 *
145 x 10 *

Machine Tri Extentions
40 x 10 *
50 x 8 *
60 x 3 *
40 x 10 *

Machine Delt Lateral Raises
100 x 10
115 x 10
130 x 5
100 x 6

H.S ISO Shoulder Press (+ 10 lb arms)
45 x 8
45 x 9
50 x 3
50 x 4

Over View: Felt good 9 - 10 but I felt Bi's could have felt more trashed.

[RichKnapp]

Taste asom Protein Brownies

Ingredients:

60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
5 tsp fructose (or 3 tbsp sugar)
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract ? optional
Preparation:

Mix the ingredients together and pour into a greased 8x8 pan.
Bake at 350 degrees farengheit for 18 min.
Makes 9 brownies. Each brownies is 30 40 40 balanced.

You will have to calculate the cals and macros depending on the items and brands you use.

[coloBB]

I just noticed we are exactly the same ammount of days out from our contests... Feels good to be under 100 days out!:)

[RichKnapp]

LOL Ya I am counting down the days till I get a big juicy stake. LOL And the wifes good cooking. LOL
I will be going full controled bulk after April.

[RichKnapp]

2 more meals to go. Breakfast has 3 fried eggs also that are off the screen. (didn't notice till after took screan shot.) Goals are for full cut diet days.

http://i382.photobucket.com/albums/oo263/richknapp66/1-1-09.jpg

[Quelly]

its that kind of detailed and always-progressing approach that you take that influenced our decision to sponsor you Richard, welcome to the team bro!

[COZ999]

Your a lucky man Richard! Those guys know their ****!

[RichKnapp]

its that kind of detailed and always-progressing approach that you take that influenced our decision to sponsor you Richard, welcome to the team bro!
Thank you, very glad to be aboard.


Your a lucky man Richard! Those guys know their ****!

Yeppers, and I will soak up all the info I can. Being I can no longer do leg work for cardeo like I used to back in early 2000's, cutting up is a new ball game and a new journey.

[COZ999]

Thank you, very glad to be aboard.



Yeppers, and I will soak up all the info I can. Being I can no longer do leg work for cardeo like I used to back in early 2000's, cutting up is a new ball game and a new journey.

Ill talk to my boy jeff snell and see if he has any good suggestions. I am thinking a rowing machine or maybe one of those arm pedaling things. Either way, I know you will be putting in work!

[RichKnapp]

Ill talk to my boy jeff snell and see if he has any good suggestions. I am thinking a rowing machine or maybe one of those arm pedaling things. Either way, I know you will be putting in work!
rowing won't work with my low back :( I am looking at a stationary bike at me gym that has the hand peddles also. I think I will try that untill the tail bone/low back says "your done"

[RichKnapp]

Off day. Pose and take progress pics. Took a few in morning but came out like crap due to lighting at home (grainy and washed out) . :( Will try again this afternoon.
Began wearing my G-Shock watch again for the count down timer for meal times, to help keep more accurate/timely meal intervals. I have a high metab system so I eat 2 hours AFTER last bite from prevease meal.
Daily carbs @ B/W 144 (on B/W keep in mined my legs are getting smaller and atrofeeing yet, so weight is 80% all upper body)
40% pre W/O (start W/O 1 hour post breakfast)
10% threw Dextrose during W/O (13 Bottle Caps, devided 1 between each sets, each cap is 1g of Dextrose)
30% immedeatly post W/O (shake)
10% at 1 hour post W/O point (meal)
10% over rest of meals tappering off as the day goes.
I calculated out macros I need at a goal =
Goal P/181 C/140 F/36 = 1605 cals
Real P/181 C/139 F/36 = 1616 cals

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/1-2-10.jpg

Heck that extra 11 cals with the macros so close an't nothing but a thing. :)
I have a refeed meal plan but will wait to see what 3-D says before I post that.


Well as of now. I don't know what 3-D has in mind yet. LOL

[AustrianOakJr]

Congrats on getting picked by the 3D guys! That is fantastic.

[RichKnapp]

Congrats on getting picked by the 3D guys! That is fantastic.
Thanks a Bunch.

[RichKnapp]

Recap:I just started lifting again in late Oct. 09 after 5 years off. Started cutting fat in Nov. 09, Doc. 1st started full cutting diet.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/back1-3-10.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/lback1-3-10.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/fl1-3-10.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/obl1-3-10.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/crab1-3-10.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/tri1-3-10.jpg

[Bnizzle163]

Looking good, Rich! Great things going on here.

[RichKnapp]

Looking good, Rich! Great things going on here.
Thanks and the only thing I supplement with is Protein powder, Creatine,Garlic, V-E and a daily multi vitamin the rest is all food.

[RichKnapp]

Crunches tonight. Max reps. 2 sec break max reps break on down to only able to do 10.

[ehlisl]

Solid work Rich! Pics are looking great and you have 97 more days to rip it up!

[stayfit2008]

Great Pics buddy! I can see Chizzel in your future!

[RichKnapp]

Great Pics buddy! I can see Chizzel in your future!

I have no doubt with 3-D behind me. :) I will be so tight, cut,shreded,ripped,chisled they will have to come up with a new name. LOL How about "Shrink Rapped"

[RichKnapp]

http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0223.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/back1-3-10.jpg

[RichKnapp]

cals= 1616

F= 36
C = 139
P = 181

gallon of water.

[rich55]

Wow, VERY nice improvement Rich! :cool: Keep up the great work and congrats on hooking up with 3D.

[RichKnapp]

Wow, VERY nice improvement Rich! :cool: Keep up the great work and congrats on hooking up with 3D.
Thank you and thank you, it is truely going to be a expereance for the log books.

[RichKnapp]

This is EVERY day I am off gym and cutting. EVERY day no vering off. Untill it gets changed by 3-D.

B/W this morning 145
Meals always eaten in this order= Protiens,fats,carbs.
Grape juice always mixed with protien powder and Creatine.
Chicken is a cooked 4oz.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/offcutting.jpg
Gallon of water.

Abbs crunches every day. Off gym or not.

OFF day today. Will be working on poses and rutien, 3-D info and home work.

[Quelly]

http://i382.photobucket.com/albums/oo263/richknapp66/PIC_0223.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/back1-3-10.jpg

I think they both look pretty good, but the first pose needs a little tweaking, the front arm you aren't showing off too well, so between those shots i like the back shot

[RichKnapp]

I think they both look pretty good, but the first pose needs a little tweaking, the front arm you aren't showing off too well, so between those shots i like the back shot
OK I see what you are saying. I will work on that tonight. I'll bring front arm out more and work on tensing muscles more moving hand angle till I get good exposure.

Thanks.

[RichKnapp]

Back Warm UP = Wide Grip Pull Ups B/W+W/C x 8, CGPU underhand grip B/W+W/C x 5. Both were squeeze and hold at top for 5 count.

H.S. ISO = the plate weight per side only
* set up from last work out
12 of of a 10 W/O

H.S. ISO Row (8 lb arms)
60 x 10
65 x 8
70 x 8*
75 x 7*

H.S. ISO Lat Pull Down (Glass Grip, 2 lb arms)
80 x 8
85 x 8
90 x 8*
90 x 7*

Machine Seated Wide Grip Rows
100 x 10
115 x 10*
130 x 10*
145 x 10*

Machine Seated Close Grip Rows
115 x 10
130 x 8*
145 x 6* (almost threw up)
145 x 4* (short black out, wobbeling in the seat) a gym trainer came over and check with Tammy and I if I was ok with blacking out and as beat red with blood that my whole back was.

Incline Bench Shrugs
60 x 10*
60 x 10*
60 x 5*
60 x 6*

Glass Style Rear Delt Cable Crossovers
20 x 10*
20 x 9*
20 x 5
20 x 6

Over View:
I thing the blacking out and almost throwing up says it all. :)

[J_Bo]

Kepp killin' it, Rich!

[stayfit2008]

Hey Rich,..work on your spelling before I come over there and turn your wheels into squares!! :D

Looking strong Buddy!

[RichKnapp]

Hey Rich,..work on your spelling before I come over there and turn your wheels into squares!! :D

Looking strong Buddy!LOL Ok I try to remember to use spell check. ;)

[stayfit2008]

LOL Ok I try to remember to use spell check. ;)

Ha!,..I knew you'd like that! :)

[RichKnapp]

Ha!,..I knew you'd like that! :)

I'll watch my spelling the best I can. I know you have ways to find me and I need my wheels round. LOL

You didn't say anything about grammar. ;)

[RichKnapp]

B/W: 143.6 lbs. (We have a "Health-O-Meter" digital scale)
CHEST & OBL

NANA NANA NA I FEEL GOOD. :)

(***) = max reps with top weight at last W/O
H.S. plate per side only

H.S. ISO Flat Press 18lb arms (75 x 3 in set 3)

70 x 8
75 x 8
80 x 4
80 x 3
80 x 2

H.S. ISO Decline Press 6lb arms (80 x 8 in set 4)
65 x 8
70 x 8
80 x 8
90 x 6

H.S. Incline Press 8lb arms (40 x 8 set one)
45 x 7
45 x 5
45 x 2 (right shoulder giving truble with lock out)
45 x 2

Cable flies (80 x 8 set 3)
70 x 8
80 x 8
90 x 5
90 x 4

Flat Bench Pull Overs (went to 35lbs in set 3)
35 x 10,10,10,10

Breakfast: in order I eat.
1 cup Fat free Cottage Cheese
Life Force Multiple Energy Activator
1 cup Coffee
1000mg Garlic
1 small Red Potato
1 Rice cake
1 small Clementine Orange

During W/O
water between sets
13g Dextrose (Bottle Caps), 1 or 2g (1 or 2 caps) between sets

Right after W/O
Shake
*5g Creatine
*3oz Grape juice
*Now protien powder (24g protien)
*10oz water

Total Macro's for day will be for sure: P= 181, C= 139, F= 36, Cals=1616
1 gal water.

[healthybodies]

Congrats and welcome to the team Rich. You are an inspiration bud!!

EDIT: Cool, I'm at the top of a fresh page.

[RichKnapp]

B/W: 143.6 lbs. (We have a "Health-O-Meter" digital scale)
CHEST & OBL

NANA NANA NA I FEEL GOOD. :)

(***) = max reps with top weight at last W/O
H.S. plate per side only

H.S. ISO Flat Press 18lb arms (75 x 3 in set 3)

70 x 8
75 x 8
80 x 4
80 x 3
80 x 2

H.S. ISO Decline Press 6lb arms (80 x 8 in set 4)
65 x 8
70 x 8
80 x 8
90 x 6

H.S. Incline Press 8lb arms (40 x 8 set one)
45 x 7
45 x 5
45 x 2 (right shoulder giving truble with lock out)
45 x 2

Cable flies (80 x 8 set 3)
70 x 8
80 x 8
90 x 5
90 x 4

Flat Bench Pull Overs (went to 35lbs in set 3)
35 x 10,10,10,10

Breakfast: in order I eat.
1 cup Fat free Cottage Cheese
Life Force Multiple Energy Activator
1 cup Coffee
1000mg Garlic
1 small Red Potato
1 Rice cake
1 small Clementine Orange

During W/O
water between sets
13g Dextrose (Bottle Caps), 1 or 2g (1 or 2 caps) between sets

Right after W/O
Shake
*5g Creatine
*3oz Grape juice
*Now protien powder (24g protien)
*10oz water

Total Macro's for day will be for sure: P= 181, C= 139, F= 36, Cals=1616
1 gal water.
bump to new page

[RichKnapp]

http://i382.photobucket.com/albums/oo263/richknapp66/calsworkout.jpg

[RichKnapp]

Going to a 2 day off.

http://i382.photobucket.com/albums/oo263/richknapp66/chestg.jpg

[J_Bo]

Geeze, you're getting all mathemagical up in here, Rich :D

[RichKnapp]

Geeze, you're getting all mathemagical up in here, Rich :D
:) I love this new ProTrack. I can graph a lot more and easier than my old version.
I do this every day so I know if a bad day is just that, a bad day or if I need to change something.
The sharper the sculptors tool the better work he can produce.

[J_Bo]

:) I love this new ProTrack. I can graph a lot more and easier than my old version.
I do this every day so I know if a bad day is just that, a bad day or if I need to change something.
The sharper the sculptors tool the better work he can produce.

absolutely! Great diligence, Rich!

[FATHER FLEX]

Again it was great talking to you the other day. You were not kidding that software is quite a cool toy. :)

[RichKnapp]

Again it was great talking to you the other day. You were not kidding that software is quite a cool toy. :)
Another thing it does is if you know the % you want and calories it sets up your macro's
or if you know lets say BMR you can punch it in and set your %'s and slam you have you macro's. :) Then play with foods and it instantly gives you your totals. Just mix and match servings and foods till you dial it in. I took 2 hours doing this for my cut diet but was able to get right on for Fat and protein and 1g off for carbs.

[RichKnapp]

B/W= 143.4
Macro's for today's refeed will be fore sure. Goal is the cutting diet macro's.

http://i382.photobucket.com/albums/oo263/richknapp66/refeed.jpg

50 min gym time.
Work out hit a PR. :) I will be staying with a 3 on 2 off day split. Very happy with the results.
* = Up from last work out.

Machine Preacher Curls for arm warm up. 20 x 20

Machine Preacher Curls S.S. with Machine Preacher Revers grip Curls
40 x12 / 20 x 8
40 x 10 / 20 x 8
40 x 5 / 20 x 8
40 x 6 / 20 x 8

Db Preacher Hammer Curls
22.5 x 7,9,6,8 (* Reps)

Incline Bench Db Curls
22.5 x 10,8,6,7 (*Reps)

Tri Overhead Machine Extentions
115 x 10
130 x 10
145 x 10
160 x 10 ( *PR in weight let alone 10 reps in set 4 :) 2 arm W/O's earlier I couldn't even move 160 in first set. )

Machine Tri Extentions
50 x 8
60 x 6,5,5 PR

Machine Delt Lat. Raises
115 x 8
130 x 8
130 x 6
130 x 5

H.S. ISO Shoulder Press 10lb arms
(weight per side only)
45 x8
50 x 8 (* reps)
60 x 3,3 (* weight)

[Zarazen]

Hey man, just wanted to stop in and say that your newest pictures look great! Also congrats on being chosen by 3D. Good luck

[stayfit2008]

Hey Rich! Congrats on the Team 3DMJ selection! It will be exciting to watch the power unfold!

[RichKnapp]

Hey man, just wanted to stop in and say that your newest pictures look great! Also congrats on being chosen by 3D. Good luck
Thanks and thanks. I will do my best in reping 3-DMJ.


Hey Rich! Congrats on the Team 3DMJ selection! It will be exciting to watch the power unfold!
Thanks, I have been doing pretty go on my own, BUT now I will be RIDICULOUSLY SICK. :)
Hey Chris, that's sick in a good way. ;) LOL

[stayfit2008]

Thanks, I have been doing pretty go on my own, BUT now I will be RIDICULOUSLY SICK. :)
Hey Chris, that's sick in a good way. ;) LOL

OK,..you got me worried,..I thought you were starting to become like Hellen Keller there for a moment! :D

[RichKnapp]

B/W 144.2
Off Day at gym
Abbs and posing today. Get Berto refeed info.

Macro's for day for sure will be:
Goal:
Fats= 36 Carbs= 140 Protiens= 181 Calaries= 1605
Real:
Fats= 36 Carbs= 139 Protiens= 181 Calaries= 1616

1 Gallon water

[RichKnapp]

B/W= 144.0

Off day, pose and abbs.

[RichKnapp]

Tammy's making Mac H-burgers (80% lean meat). Cooked on George Forman. I feel like red meat, had to re-configured meals. Meat no bun, dry burger.
Here are my macroes for today after re-vamping.

36 fat (goal 36)
140 carbs (goal 140)
182 protien (goal 180)

[J_Bo]

You a fan of venison, at all, Rich? I've been eating venison every day, so i never go without red meat, but it's pretty crazy lean. Often times I got to strain it, and there's nothing there...or I cook a steak on the foreman and there's nothing in the drip tray!

[RichKnapp]

I love venison and ostrich for lean meats also. No one got there deer this year. :(
I used to eat a lot of ostrich steaks, but the person I bought it from I lost contact with, and it is expensive.

[RichKnapp]

Sorry for the wash out, all the machines in video's are next to full wall of windows. Mac (9 year old son took the video's)

Back warm up, I couldn't even do 1 with chair 3 months ago.
CT5hYfGP0sc

getting on a H.S. ISO Lat Pulldown
qsYQf64otM4

GLASS GRIP H.S. ISO Lat Pull Downs Set 1 with 85lbs. per side. (93lbs per side counting arm weight).
b6uSqgKLvo4

On to work out. B/W = 144.2

Felt weak only a 8 out of 10 today.

Back warm up in video.

H.S ISO Row plate weight per side
65 x 10
70 x 10
75 x 6,8

H.S. ISO Lat pull Down Glass Grip, plate weight per side
85 x 10
90 x 10
95 x 8
100 x 5 PR

Wide Grip machine rows
115 x 8
130 x 10
145 x 10
160 x 7 PR

Close Grip Machine rows
130 x 8
145 x 8
160 x 6
160 x 6 PR

Db Incline bench shrugs
60 x 10,10,10,8

Glass Style Rear Delt Cablle cross overs
20 x 10,10,10,8

[RichKnapp]

Chest work out


H.S.ISO flat press (plates weight per side only)
75x8
80x7
85x1
80x3

H.S.ISO Decline Press (plates weight per side only)
70x8
75x8
90x6
90x2

H.S.ISO Incline Press (plates weight per side only)
45x8
45x6
45x5,5

Cable Flies
70x8
80x8
90x7,5

Flat Bench Pull Overs
37.5x10,10,10,10

10 min. testing cardio on a hand bike.

[COZ999]

man, seeing your whole family there at the gym with u is awesome. totally motivating! you have a great family!

[RichKnapp]

man, seeing your whole family there at the gym with u is awesome. totally motivating! you have a great family!
Thank you, I am a lucky man. All 7 kids very proud of me and fully suport me, in matter of fact, our 25 year old daughter asked me to train her after she has our 3rd grand child in April. :) Scheduled for day before my comp.

[COZ999]

Thank you, I am a lucky man. All 7 kids very proud of me and fully suport me, in matter of fact, our 25 year old daughter asked me to train her after she has our 3rd grand child in April. :) Scheduled for day before my comp.

damn, ur a granddaddy too. all the more motivating reading this journal!

[J_Bo]

Rich, you get your initial plan from 3DMJ?

[healthybodies]

Thank you, I am a lucky man. All 7 kids very proud of me and fully suport me, in matter of fact, our 25 year old daughter asked me to train her after she has our 3rd grand child in April. :) Scheduled for day before my comp.

It'n it great when your kids are there when you train? Xander digs pushing his daddy, "Go daddy go, 12.......13......14......more you can do it!" Priceless.

[RichKnapp]

Rich, you get your initial plan from 3DMJ?

I am all set up with nutrition. I am proud I was pretty close with what I had set up, but they did a very impressive tweak I didn't think of.


It'n it great when your kids are there when you train? Xander digs pushing his daddy, "Go daddy go, 12.......13......14......more you can do it!" Priceless.

Mac is my water and Bottle cap guy. :) He actually stays quiet and lets me concentrate on the weight and lift. After I am done he makes comments. LOL

[J_Bo]

My dream last night involved us meeting up together for a crazy training session! (serious)

[RichKnapp]

My dream last night involved us meeting up together for a crazy training session! (serious)
I would love that. I would be able to hit a work out with Db and free weight's instead of machines. Tammy can't lift or spot for free weights for what I am lifting.
Another PR day today.

Just the getting together and both being 3D. I think it would pump us up and push us to our limits.

You know we would have to do pics and maybe a video. ;)

[stayfit2008]

Rich,..Impressive to say the least! pretty soon you'll be strapping on weights to your chair!

[RichKnapp]

BW = 142.4
60 min gym time.
Work out hit a PR.
* = Up from last work out.

Machine Preacher Curls for arm warm up. 20 x 20

Machine Preacher Curls S.S. with Machine Preacher Revers grip Curls
40 x12 / 20 x 12*(reps)
40 x 9 / 20 x 12*(reps)
40 x 9*(reps) / 20 x 12*
40 x 5 / 20 x 6

Db Preacher Hammer Curls
22.5 x 10,6,5,3

Incline Bench Db Curls
22.5 x 12,8,8,6 (*Reps)

Tri Overhead Machine Extentions
130 x 12
160 x 12 ( *PR in reps with this weight )
175 x 10 PR (first time I could move 175lbs. and I got 10 out :) )
175 x 5

Machine Tri Extentions
50 x 12
60 x 12,8,7 PR (reps)


H.S. ISO Shoulder Press (10lb arms)
(weight per side only)
50 x 12,6,5,4 ( Left elbo twinge)


Machine Delt Lat. Raises
115 x 9,10,7,4


I was spent at this point. :)

[J_Bo]

Nice workout, Rich! personally, I love incline DB curls... One of my favorite exercises!

[RichKnapp]

Nice workout, Rich! personally, I love incline DB curls... One of my favorite exercises!
One of my favoret also. I do them at end of arms when I can use a lower weight and consentrate better on form.

[RichKnapp]

BW= 142.8

Macro's

F=40 C=125 P=190

OFF DAY AT GYM. ABBS, POSING and GROW TODAY. :)

[FATHER FLEX]

BW= 142.8

Macro's

F=40 C=125 P=190

OFF DAY AT GYM. ABBS, POSING and GROW TODAY. :)

Get it Rich!

[RichKnapp]

Still working on my FDB/RDB poses, my right arm likes to hang forward a bit. Im working on diffrent hand positions also. I hate doing my own pics with the timer, its a pain to move chair out away and get lined up. LOL I always feel rushed.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/1-13t.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/bdb1-13.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/1-13b.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/Pic_0311.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/fdb1-13.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0316.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0317.jpg

[ehlisl]

Pics are looking great Rich! I know what you mean about the timer, gotta hit it just right ;)

Keep up the impressive work!!

[RichKnapp]

Off day at gym today.

B/W= 143.6 Up a little but I'm not worried at this point.

macro's today, Re-feed day.

Fat= 41 goal is 40, Carbs= 255 goal is 255, Pro= 190 goal is 190, Cals=2135 goal is 2140

Pose, rest and grow day.

[J_Bo]

Enjoy the refeed, Bud!

[RichKnapp]

Enjoy the refeed, Bud!How often they set you up with?