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View Full Version : "The Freak on Wheels" Prep for the 2011 "Buckeye Classics Wheelchair Nationals'.



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RichKnapp
05-23-2010, 05:23 PM
May 23rd. I'm starting my 1 week vacation. Log will begin when I come off vacation.

rich55
05-23-2010, 06:12 PM
Yeah buddy! Looking forward to seeing your improvements next year. I'm glad we are able to promote your division of the sport. You provide great inspiration to us all! :D

AustrianOakJr
05-24-2010, 04:33 AM
That is awesome. Glad to see the buckeye supporting this division! Rich, you've got some time to pack on some mass and then come in shr---edded to the bone. Kill it!

chuckles_345
05-24-2010, 07:07 AM
I'm subbed and will be following along.

Chuckles

ehlisl
05-24-2010, 03:29 PM
A more than impressive comeback Rich! Already can't wait for what you bring this next year!

RichKnapp
05-24-2010, 03:35 PM
Yeah buddy! Looking forward to seeing your improvements next year. I'm glad we are able to promote your division of the sport. You provide great inspiration to us all! :D


That is awesome. Glad to see the buckeye supporting this division! Rich, you've got some time to pack on some mass and then come in shr---edded to the bone. Kill it!


I'm subbed and will be following along.

Chuckles


A more than impressive come back Rich! Already can't wait for what you bring this next year!

Thanks guys. I will do my best to not disapoint. Things are already off with a bang.
Page 11.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/NPM.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/NPM2.jpg

Quelly
05-24-2010, 05:06 PM
In!

RichKnapp
05-25-2010, 03:53 PM
Well I can't take it any more today will be my last day of vacation. Back to the iron tomorrow for a chest and tri work out. It is driving me nuts no going to the gym.

My sups remain the same till Fri. when I will stop taking the Lean Fix. I have been taking it to off set the extra binge eating this week.

I have set up a base line macro's to hit by mid day. I am a hard gainer so finial macro's I won't be concerned with at this time, with what the base line is set at I know my general meals I will hit them and Leucine level as a minimum.

Time to get back to work. You think I was a Freak this year wait till next year. I am even more driven and dedicated. My plan is to make my "Come back" look like a "Has been wash out". I am 100% dedicated to pulling this off.

RichKnapp
05-26-2010, 12:03 PM
First day back at bulk. I know it will take a little to get my full power back, but it feels so asume being in bulk again. On to my chest and tri work out today. Once again all my posted weights will be plate weight per side only, unless I post other wise. Arms and bar weights are bonus weight. ;)

Work out was a 10 out of 10. Also a very good base line for my freash bulk.



Decline Bb press.

45 x 10

55 x 8,5

45 x 10


H.S. ISO Seated Lateral Press.

45 x 8,8,8,6


H.S. ISO Incline Press.

45 x 10,10,10,10


Extended Arm Machine Flies.

150 x 6,8,6,6


Glass Skull Crushers.

45 x 10

55 x 10,10,10


Reverse Grip Streight bar Tri Press downs. (keeping 2' away from body at bottom to keep constant tention on tri's)

60 x 12

80 x 12,12,12


Bench Dipps

B/W+25 x 15

B/W+40 x 15,15,15



BULK SUPPLEMENTS:

Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)

30 min pre WORK OUT:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Snack or post WORK OUT:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3

30 min before bed:
AAEFX ZMA

Bed time:
AAEFX EFX LG5 Pro
Leucine

manueljrios
05-26-2010, 12:26 PM
Good luck Rich at the Buckeye Classic

RooRooTJ
05-26-2010, 12:43 PM
Well I can't take it any more today will be my last day of vacation. Back to the iron tomorrow for a chest and tri work out. It is driving me nuts no going to the gym.

My sups remain the same till Fri. when I will stop taking the Lean Fix. I have been taking it to off set the extra binge eating this week.

I have set up a base line macro's to hit by mid day. I am a hard gainer so finial macro's I won't be concerned with at this time, with what the base line is set at I know my general meals I will hit them and Leucine level as a minimum.

Time to get back to work. You think I was a Freak this year wait till next year. I am even more driven and dedicated. My plan is to make my "Come back" look like a "Has been wash out". I am 100% dedicated to pulling this off.

I know what you mean Rich. I couldn't even take one day off before getting back in the gym just and do full body workouts just to do something. When you live like we do, a day off is a day wasted IMO. I will be following and can't wait to meet you at Rich's show next year. I probably wont be competing, but will be down there.

RichKnapp
05-26-2010, 01:27 PM
I know what you mean Rich. I couldn't even take one day off before getting back in the gym just and do full body workouts just to do something. When you live like we do, a day off is a day wasted IMO. I will be following and can't wait to meet you at Rich's show next year. I probably wont be competing, but will be down there.

Thanks manueljrios.

Cool. For sure find me. I am so thankfull to Rich and his team for getting this aprooved. Rich and I have been talking about it since about Feb. I will most defonitly be there and I know of a few doing it also and I have to do some work if I want to make sure I walk away with it. The is a few very good Wheelchair bodybuilders that have told me they will be doing it. If I come in the same it will be very tight and the class will be stacked. So I need to slam it so I will know I can sinch class.
I will be the First INBF National Wheelchair Champ. I will exept no less from myself.

RichKnapp
05-28-2010, 05:02 PM
You all have a fun and safe Memorial weekend.


My work out was a good base line once again. So now starting Mon I will do w/o logs and updates now that I have a weight base.

FATHER FLEX
05-28-2010, 05:19 PM
The man never rest! :) So much love for you Rich! :)

RichKnapp
05-28-2010, 07:37 PM
The man never rest! :) So much love for you Rich! :)
I am looking at some home equipment now also, so I can split up my work outs and have something for maintenance incase I get snowed in again like this last winter.

Nothing extream just a better quality high recomended/rated bench from Walmart. found a couple rated for 600 lbs. and has many good reviews.

I would love to do H.S. or Keys but $$$$ just isn't there this time around. lol
I know what to look for so I wont get anything porely put together or bad quality, good enough for playing. ;) I looked on Creags List but its all the $50.00 NEW price benches.
Right now it is between 2 Gold's. YA YA I know. lol They are good enough for pudering around and part time work outs. Both are rated for 600 lbs. Leaning toward the one due to safty spoters and preacher curl handle. plus if Tammy wants to do squats she can move the bench away, or I can use the bench seperate for Db extersizes.

RichKnapp
05-30-2010, 12:49 PM
Vacation is over. My body doesn't have a calender with holidays marked on it.
SO Just touching base at this time. Worked out with Pete (Chuckles) today. WE slammed it today even though time was cut short due to company coming over to our house. Pete and his future wife :) are great people. We will be doing this again. Maybe a back day. Here are a few high lights.

http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0137.jpg
Don't be fooled by pic Pete is a big boy and bigger than me for sure.

Here he is pressing 105 lbs. Db's. If he has a spoter I am sure he could have done 115's. The Freak is useless as a spotter. lol ;)

bxodSxG_xPU

We did some H.S. Incline presses. Here I was able to kind of keep up. lol same weight but I got less reps.

I did 60's and felt out my right delt.

Pete tested out my chest blaster set for last set and saturation. I lock out my legs. That is how I can stand for this as with Jason when I did it with him.

qgh5ZWbDF0Y

Here I am doing Bench dips my way with a 35 lb plate on my lap. Should have used a 45 or more. Was to easy.

wDT6wokeAw8


We did Db curls S/S with Skull Crushers.

and Lying cable curls S/S with Rev. Grip Tri Press downs.

A very good work out, and great to work out with a dedicated guy like Pete or Jason. I find myself pushing myself more, and reminding myself what a true honest puch feels like. Thanks Pete I had a great time and I know Tammy enjoyed watching us and talking with your better half.

RichKnapp
05-31-2010, 03:01 PM
Off everything today, but nutrition.
base line (min by noon) macor's Pro= 130, Carbs= 221, Fat= 36.


BULK SUPPLEMENTS:

Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)

30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

Snanck2:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-01-2010, 12:21 PM
Got both for $75.00
Tuff Stuff FID (battery in camora died thats why blurry sorry)
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0140.jpg

Body Solid Lat Pull down. I have to buy missing parts but for the price the parts are nothing.
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0138.jpg

RichKnapp
06-01-2010, 12:59 PM
Back day. Rep range, squeeze work out.

Lat Pull Downs

100 x 10

110 x 10,10,11


H.S. ISO single arm High Rows

90 x 10,10,10,10


Chest suported "T" Bar Rows.

45 x 10,10,10,10


H.S. ISO Single arm Low Rows

90 x 10,10,10,10


Reverse Extended Arm Flies saturation speed reps.

70 x 20,17,13,12


Some of these weights I could have done more but wanted good form and a full hard squeeze. This was a leave you ego at the door day.

chuckles_345
06-01-2010, 01:58 PM
Workouts looking solid Rich....thanks for posting that that vid of me pressing. We will def have to get another workout in when I'm back in the Appleton area.

Chuckles

RichKnapp
06-01-2010, 02:02 PM
Workouts looking solid Rich....thanks for posting that that vid of me pressing. We will def have to get another workout in when I'm back in the Appleton area.

Chuckles

Your welcome.

Most definitely. I had a great time. Maybe we won't be pushed for time. :)

RichKnapp
06-02-2010, 02:51 PM
B/W= 142
Just shoulders today. Gym time 30 min's. 10 out of 10 work out.

H.S. Shoulder Press
45 x 6,6 (shoulders popping)
45 x 8,12 (popping stopped)

Machine Side Delt Lateral Raises (single arm)
95 x 7,6,6
50 x 20 - saturation set

Machine Extended Arm Reverse Flies
100 x 8
130 x 8
160 x 5
85 x 20 - sateration set

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)

30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre late meal:
AAEFX Nytric Pro

At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

Bnizzle163
06-02-2010, 07:37 PM
Hey Rich, nice log! I have that same lat pull down/row station! NICE :).

I love the determination and effort you put forth. Very inspiring!

RichKnapp
06-02-2010, 07:46 PM
Hey Rich, nice log! I have that same lat pull down/row station! NICE :).

I love the determination and effort you put forth. Very inspiring!
Thank you very much.

I just need the weight carage, seat, the the double pulleys for the center conecting the high and low pulls. I know it sounds like a lot but at the price of the 5 pulleys, 2 cables and frame that I have, the parts are nothing considering the price didn't even cover the value of the bench alone. :)

RichKnapp
06-03-2010, 01:17 PM
Off weights today. Ab crunches 3 sets, 3 times today. 1 hour after Lunch, mid day snack and supper.

I can do them on the decline on the new bench we got, and it don't hurt my back. HAPPY DANCE

I still can only do them to the point of lifting shoulder blades up and that is it. But being able to do them some were other than couch is a improvement.

RichKnapp
06-05-2010, 07:17 PM
I do a split work out now.

At the gym in morning:

H.S. ISO Horizontal Press

45 x 10 (warm up)

90 x 6,6

115 x 2 (Total weight= 266lbs )



H.S. ISO Incline Press

70 x 6

80 x 6

85 x 3

longer break and 85 x 8 (total weight = 186lbs)



Machine Extended Arm Flies

160 x 3,3,3,5

70 x many (saturation set)



At home later in day



Over Head Bb Tri Extentions (7' O- bar, weight per side, slow)

15 x 8,10,15



Rev. Bb Presses (7' O- bar, weight per side, slow)

20 x 10,10,10



Glass Skull Crushers (Hammer grip with a plate, slow)

35 x 12

45 x 15,15



Parts for my Lat Pull Down will be getting ordered sooner than planed. My old work out partner from back in early 2000's, came over and is getting back into lifting and will be training with me. He is a great partner. No gabbing, no Q?, just straight up lifting and talk later.



As you see I have gone to a split rutien. Large Muscle groups in morning at the gym and small muscle groups at home later in the day. Here is the new sup timeing.



Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)

AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre late work out:
AAEFX Nytric Pro

AAEFX Kre-Alkalyn PRO (1)


At later meal after work out :
AAEFX IGF33 Elite

AAEFX Amino Elite

AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-07-2010, 08:22 PM
Back (Bi's sore so giving them a recover time) still a 10 work out.
30 min gym time. If I felt Bi doing the work I shut down. Used straps so I could put Full consentration on back doing all the work. Other wise I was capable of a lot more weight today.

MORNING WORK OUT

Lat Pull Down Hammer Grip
130 x 10
160 x 8
190 x 5 (I think a PR since come back)
100 x many reps for a sat set

Chest Suported "T" Bar Rows
45 x 10,10,10,12

H.S. ISO High Rows (plate wight per side)
135 x 4,6,6 45 sec break and then 8

Take AAEFX Cel Ruch and AAEFX LG5

Free Form Lat Pull Down
70 for a saturation set, many reps

AT HOME LATER IN DAY WORK OUT.

Face down on incline bench O-plate rows (pulling to hip and squeeze hard at full contraction)
25 x 10,10,10

Face down Incline bench reverse O-plate flies. (Slow and hard sqeeze)
10 x 10,10,10

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre late work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-10-2010, 01:51 PM
Well I have to take a few days off. My arms have taken a beeting and are very tender. This is part of my bain fart. I was watching for my shoulders getting over worked with pushing my chair besides working out and never thought about the the hammer grip grabing and pushing on the wheels. I was slamming hammering the hammer grip hard on lifts.

I rather take a few days off rather than push it and tear something and miss a few weeks. I will start back up on Mon and see how it goes after a few days of heat and iceing my arms.

RichKnapp
06-13-2010, 09:16 PM
OK, I will be going back to the gym tomarow. I did a set of Bb bench presses today at home (light weight just a 45 on each side) and arms felt good.

I am so looking forward to tomarow.

RichKnapp
06-14-2010, 12:27 PM
Despite right arm feeling under weather I completed a full "A" (day) work out. ( FD chest work out) (Tri's= FD and FS) After the Presses, the arms were getting tender again. I wanted to push threw and get a full work out in, so I listened to my body and did weights it was ok with.

Work out "A"

H.S. ISO flat presses X 4
H.S. ISO Incline presses X 3
H.S. ISO seated presses X 3

Weighted bench dips (45lb plate on lap) 15 reps X 3

Tri rope press downs.
100 x 10
130 x 8,8
100 x 15

Work out "B"

Bb Decline presses X 3

Bb flat presses X 4


Skull Crushers with a plate X 2

Tri hammer press downs with a heavy band X 3


Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-15-2010, 04:49 PM
Great work outs today. Arms are feeling good. 9 out of 10
Trap and shoulder day.

Work out "A" FD work out.

Db shrugs 5 sets face down on incline bench

Single arm Machine Front delt raises, 2 sets.
( I do these sitting side ways on a side lateral raise machine and do single arm then turn around for the other arm to keep the right angle.) (Face to right for right arm, placing left hand over right pec and reverseing for left arm)

Single arm side delt Machine raises, 3 sets.

Reverse Machine Flies, 4 sets.

Work out "B" FS work out.

Front delt raises using a plate. 2 sets

Side delt raises with a plate, 3 sets

Face down on incline bench plate reverse flies, 3 sets.

Crunches with a 35lb plate on chest. 2 sets. (not sit-ups but crunches)

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-15-2010, 07:10 PM
I did get weight plates off Craig's List and Tammy got me a new O-bar. So now I have a 300lb set. Now Thur. we are ordering the missing parts for the LPD machine. Ya baby. This has been working out great for split routines. :)

I just make sure my home work outs are a saturation/squeeze work outs seen as I am alone when Rick takes a day off. I don't think Peanut is big enough to spot for me. lol

RichKnapp
06-16-2010, 09:33 PM
Not bad today. I am happy with my lifts just coming out of bad arms. I would give it 10 out of a 10.

Work out "A"

Lat Pull Downs ( Pro grip)
200 x 6
130 x 8,8
190 x 8
200 x 10 with a hold at full flex.

"T" bar chest suported Rows
45 x 8,10,12 (squeeze and holds)

H.S. ISO High Row
3 plates per side x 8,8,8

H.S. ISO Low Rows
90 x 8 (squeeze)
90 x 10 (speed reps)
90 x 9

Laying Cable Curls (Tammy laying on my chest to hold me down)
120 x 6,10,8
80 x 21 (Saturation set)

Work Out "B"

Incline bench laying face down plate low rows.
25's x 20,20,20,20,20

Crunchs with 35lb plate on chest
12,10,10

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-17-2010, 06:35 PM
My final interveiw with 3DMJ http://www.3dmusclejourney.com/team3dmj-sa-rk-final-interview.php

Thanks guys it was a great expereance I will never forget.


Off weights the next 2 days. Rest recoop and grow.

FATHER FLEX
06-19-2010, 01:47 AM
My final interveiw with 3DMJ http://www.3dmusclejourney.com/team3dmj-sa-rk-final-interview.php

Thanks guys it was a great expereance I will never forget.


Off weights the next 2 days. Rest recoop and grow.

Seriously, one of the biggest highlights of my bodybuilding career. Thank you for letting me be part of this Rich, easily one of the coolest coaching experiences I ever had. Not to mention it was always a pleasure, because like me every third things that comes out of your mouth is a joke. :D

Quelly
06-19-2010, 02:40 AM
Thank you for representing yourself, the sport and us with such class amigo. I'm really glad we selected you, you've done so much for us and the sport I feel like we owe you!

RichKnapp
06-20-2010, 09:48 PM
Seriously, one of the biggest highlights of my bodybuilding career. Thank you for letting me be part of this Rich, easily one of the coolest coaching experiences I ever had. Not to mention it was always a pleasure, because like me every third things that comes out of your mouth is a joke. :D


Thank you for representing yourself, the sport and us with such class amigo. I'm really glad we selected you, you've done so much for us and the sport I feel like we owe you!

OK , Eric tell you what, you can take the team out to eat on me. Just use your wallet. lol ;) O shoot that was first thing out not third. OUPS. ok heres 1 and 2.
1. I am working on my rutien for the 2011 Buckeye 100% Natural wheelchair Nationals.
2. You want to beet me? You better plan on being flawless.

ok Now it will be the third if Berto reads it backwards. lol ;)

RichKnapp
06-20-2010, 10:04 PM
Just did a night work out at home.

Incline Bench press Bb x 2

Flat Bench presses Bb. x 5

Decline Bench presses Bb x 3

Crunches with 35lb plate on chest. x 3

Man his home Bench will help with the stabilizers. Are they ever bad. Weight compaired to what I do on H.S. ISO Machines is a least 10-20% lower.

But this is going to change.

RichKnapp
06-21-2010, 06:58 PM
Good day. Shoulders

work out "A"

Machine Front Delt raises
110 x 8,8 (single arm) * up 10 lbs. keeping to 2 sets so side and rear Delts will catch up.

Machine Side delt raises. (single arm)
110 x 8,8,8,4 * up 10 lbs.

Machine Reverse Flies
140 x 10,10,10 * up 5 lbs.

Db Shrugs. Incline bench back down
50 x 10,15,20,20,20


Work out "B" Planed on something diffrent but shoulders felt good with this. Saturated and sweld up like pink grapfruit.

Plate side lateral raises
10's for 20,20,20,20
A combination of speed reps and hold at full contraction. Full extention of arms (no bent arms) and hand never went in front of my body.

Sup's.
Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (1)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-22-2010, 01:50 PM
Here is how I do the Fron Delt raises on a machine. This is 95 lbs. I am up to 115 on a shoulder work out.
Ij8rhzYLfLw

Here is how I do my "T" Bar Rows.
K5X8Z9oT0cQ

I have to share this one. Here is Tammy doing 60lbs per side. 4 months ago she was doing 25 per side.
9a5yqIMvVmY

RichKnapp
06-24-2010, 10:38 PM
Well been on my 2 day off tomarow back to grind. Chest and tri's tomarow.

Did a few sets of crunches tonight.

RichKnapp
06-25-2010, 06:43 PM
WOW Great work outs. I do have to see what the M/T pull is on my Lat pull down on the high and on the low pulley because I can't do as much as at the gym. On to work outs.

"A" warm ups excluded.

H.S. ISO Flat Press. * mised a PR only a 1/2 rep.
5,2,2,2,F

H.S. ISO Seated Press. * missed a PR only a 1/2 rep.
5,F,1,1,5

H.S. ISO Incline Press.
6,5,8,6

Shoulder and forarm had a big play on rep numbers.

"B"

Bb presses
10,10,10,15

Rope Tri Press Downs
10,10,10,10,10,10,10,10 ( Arms still feel like I have softballs taped to them.)

This split works out great. Tammy sets up the real heavey weight (Bb) before she heads to work. Being the equipment is in Mac's room I have his bed and the bench to lay down on and recoop, allowing me to gimp around with out using the chair like I have to at the gym were I have no place to lay down and recoop. For the people that don't know I am not parolized. I have artritise, bone degeneration and 2 bad disks in my low back, plus the M.S. that has put me in a chair. Winters are real bad on me but summers things lighten up a bit and I can get around the apartment some with out my chair. So don't be shocked when I post home video's and you see me gimping around. Any work with legs? lol forget it, and any rows or pulling has to be chest suported.

AAEFX Kre-Celazine has made a big diffrence in my mobility and level of pain. Before I started it I had to lean on things when I stood for any time. Thank you AAEFX.

RichKnapp
06-26-2010, 05:15 PM
Shoulder Day

Work out "A"

Machine S/A Front Delt raises:
115 (up 5lbs) 7(R)-8, 8-8, 8-8, 6-6


Machine S/A Side Delt raises:
115 (up 5lbs) 5-5, 8-8, 6-6, 5-5

Machine Reverce Flies.
145 (up 5lbs) 8 , 8, 8, 8
Delts trashed at this piont.

Work out "B"

Low pulley S/A Delt raises
reps= 8, 20

Plate Pull Overs
45 x 10, 10, 10, 10

Weighted Abb crunchs
4 sets.

Wake Up:
AAEFX Kre-Celazine

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
06-28-2010, 04:45 PM
Back and Bi.



My back was a bit sore from the party yet but worked around it. Still had a good RR work out. Consentrated hard on feeling the muscles work and not worry about PR's.



work out "A"



H.S. ISO High Rows.

x 10, 10, 10, 10, 10



Machine close underhand grip Pull Downs.

x 8, 10, 7, 10



Machine Chest suported Wide grip Rows. ( pulling only with traps, no arm movement at all)

x 12, 20

x 10

x 15



Machine Low Rows

x 10, 10, 10



Work out "B"



Pro Grip Lat Pulldowns S.S. with Close Grip underhand Grip Pull downs

10/10, 10/10,



High Pulley Over head curl downs

10, 10 slow, 20 speed reps.



Low pulley short bar curls

12, 15, 15



Single arm low pulley curls

10, 10, 10, 10



Low Pulley short Bar curls

x 15, 15



Wake Up:
AAEFX Kre-Celazine

AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

RichKnapp
06-29-2010, 01:14 PM
Off weights.
20 min. Hand Bike cardio this morning.

rest and grow day.

RichKnapp
06-30-2010, 11:43 AM
B/W 152. Total weight of 306. After a 296 x 2 betting my PR of 281 x 2
Q10ETIu-iLk


B/W 152.

great day Chest and tri's

work out "A" Bb Press warm up.

H.S. ISO Horizontal Press
115 per side x 4
total 296 x 2 new PR for 2 reps
total 306 x 1 PR for 1 rep.

H.S. ISO Incline Press
70 per side x 8,8,10,8

H.S. ISO Seated press
70 per side x 2
45 per side x 13,9,7

work out "B"

4 sets of Bb Bench Presses for saturation.

Rope and diffrent Bar tri press downs didn't count reps or sets. Just did a variety and kept changing it up till the tri's felt fried.

Weighted Abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

RichKnapp
07-01-2010, 04:37 PM
Feel a little off today good thing it was a short day today.

W/O "A"

Machine Front Delt Raises, single arm ( up another 5lbs)
120 x 8,8,8,6

Machine Side Delt Raises, single arm
120 x 4,4
110 x 6,6

Machine Reverse Flies
150 x 8,8,12(?)
120 x 20

W/O "B"

weighted abb crunches 4 sets

High pulley straight arm pull overs/downs 4 sets.

tdinh
07-02-2010, 02:32 PM
good job bro-- I like that chest exercise you have there-- I wish the la fitness had that.


B/W 152. Total weight of 306. After a 296 x 2 betting my PR of 281 x 2
Q10ETIu-iLk


B/W 152.

great day Chest and tri's

work out "A" Bb Press warm up.

H.S. ISO Horizontal Press
115 per side x 4
total 296 x 2 new PR for 2 reps
total 306 x 1 PR for 1 rep.

H.S. ISO Incline Press
70 per side x 8,8,10,8

H.S. ISO Seated press
70 per side x 2
45 per side x 13,9,7

work out "B"

4 sets of Bb Bench Presses for saturation.

Rope and diffrent Bar tri press downs didn't count reps or sets. Just did a variety and kept changing it up till the tri's felt fried.

Weighted Abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

RichKnapp
07-02-2010, 02:45 PM
Total weight of 425. Sloppy but I can fix that. ;)

b0lq422IbHg


A sweet day for work outs. Posted a video of my back PR. Bi's are shreaded. Off weights next 2 days. Going to spend time with Mac and Tammy so I will be back on Mon. May pop on now and then .

RichKnapp
07-02-2010, 02:46 PM
good job bro-- I like that chest exercise you have there-- I wish the la fitness had that.

Thank you. I love the ISO's in part I work out with my wife and she can't spot the weights I lift.

RichKnapp
07-05-2010, 04:36 PM
--------------------------------------------------------------------------------

Ok I'm back. lol

Chest and Tri home work out today.

CHEST:

Flat bench Bb presses 4 sets

Decline Bb bench Presses 4 sets

Single arm Cable Flys 4 sets

TRI's:

Rope tri press downs 4 sets

Flat bar Tri Press downs 4 sets

Reverse grip Tri press downs 4 sets

Work out polished off with My chest blaster Bb presses.

Pumped sore and loving it.

RichKnapp
07-06-2010, 10:36 PM
--------------------------------------------------------------------------------

Nothing exiting today. Just a rep range delt "A" and "B" work outs. Then spent the rest of the day re-upholstering Tammy's raggy blue cloth computer chair into a white soft glove leather chair.

RichKnapp
07-07-2010, 05:59 PM
"A" work out- 17 sets for back
"B" 2 warm up of 21's and 21 sets for Bi's.

tVliz41wbK8

RichKnapp
07-08-2010, 01:04 PM
Off weights just weighted abb crunches now and then threw out the day.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
07-09-2010, 01:10 PM
I added a few sups today. AAEFX HMB ELite and AAEFX CMZ Elite. Off work outs just some weighted abb crunches.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
AAEFX HMB ELite
AAEFX CZM ELite
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB ELite

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

Supper
AAEFX HMB ELite

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
07-10-2010, 07:57 PM
Work out "A" 13 sets for chest. Work out "B" 2 sets chest and 3 sets Tri's (yes they felt this.). Work out "C" yes "C" 3 sets chest and 3 sets abbs. High reps today.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
Breakfast:
AAEFX HMB ELite
AAEFX CZM ELite
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB ELite

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

Supper:
AAEFX HMB ELite

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
07-12-2010, 05:22 PM
Back and Bi's.

Work out "A"

"T" Bar rows for 3 sets.

H.S. ISO Low Rows for 4 sets.

Lat Pull Downs with standard bar for 8 sets.

Db Seated Curls 4 sets with 2 more sets for saturation.

Work out "B"

Lat Pull Downs with Pro grip bar for 6 sets.

Short straight bar Bi Curls for 7 sets.

RichKnapp
07-15-2010, 11:42 AM
HVjghLAKYlg

RichKnapp
07-17-2010, 05:02 PM
--------------------------------------------------------------------------------

Starting out. B/W= 160 lbs. Flexed mesurements: Bi's = 16" Chest (not a lat spread pose, arms hanging down but lats flexed) = 46 1/2.

--------------------------------------------------------------------------------

"A" Work out with BTB. This was kind of a play day so didn't keep track of any weights today. Just made darn sure I felt it before I was done.

Delts. went great.
Front & Side Machine Delt RK style Lifts

H.S. ISO Shoulder Presses

Did some paying with BB presses. I failed big time. Still have a ways to go on stabalizers.


Worlout "B"

Variaty of Tri press downs.

Sup's.
Wake Up:
AAEFX Kre-Celazine
AAEFX Test Charge (A)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine
AAEFX Test Charge (B)

RichKnapp
07-20-2010, 05:03 PM
Week "A" work out (low on sodium) BUT slammed it for "B".



"B" was as follow:



4 quad sets for saturation. 45 sec brake between main sets. NO brake on the quad sets.



BB Presses Quad setted with Tri press downs. (had ropes and a standard bar attached to high cable at same time, did underhand- ropes- overhand ,10 of each).

I keep the ending of the press downs at least a foot away from body for continue's tention on the tri's.



Yes short but defonitly feel it and pumped hard.



Sup's. today



Wake Up:

AAEFX Kre-Celazine

AAEFX Nytric Pro

AAEFX Test Charge (A)



Breakfast:

Garlic - 1000 IU's

V-D3

AAEFX V3 (1)

AAEFX V&M (1)



30 min pre "A" work out:

AAEFX Kre-Alkalyn PRO (2)





post "A" work out:

AAEFX Cell Rush

AAEFX NF Pro protein

AAEFX LBA Pro

AAEFX EFX LG5 Pro



Lunch:

V-E

AAEFX V3 (1)

AAEFX V&M (1)

AAEFX Kre-Alkalyn (1)



1/2 hour pre snack:

AAEFX Nytric Pro



1/2 hour pre "B" work out:

AAEFX Nytric Pro

AAEFX Test Charge (A)



At later meal after "B" work out :

AAEFX IGF33 Elite

AAEFX Amino Elite

AAEFX V&M (1)

AAEFX Kre-Alkalyn (1)

AAEFX V3 (1)

V-D3



60 min before bed:

AAEFX ZMA



Bed time:

Leucine

AAEFX Test Charge (B)

RichKnapp
07-22-2010, 05:20 PM
Shoulder and abb day.

Work out "A"

15 sets for delts.

work out "B"

7 sets of weighted abb crunches.
I started AAEFX sups in Jan. 2010. You can see on the chart attached how they work for me. The exact LBM amount may be off but both tests were done the same way, so the increase will be uniform.
http://muscleandbrawn.com/forums/attachments/supplement-logs/1698d1279840420-rich-freak-wheels-knapps-aaefx-test-charge-log-lbm.jpg

Sup's. today

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)


30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Test Charge (A)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)


1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3


60 min before bed:
AAEFX ZMA


Bed time:
Leucine
AAEFX Test Charge (B)

RichKnapp
07-25-2010, 10:58 AM
--------------------------------------------------------------------------------

Yesterday and today off everything. I didn't even do my normal play time. Gave my body a true 2 days off. Most work I did was track my sups and eat. lol


Sup's.(work out sups are timed same time of day on off days).

Wake Up:
AAEFX Kre-Celazine


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
AAEFX Test Charge (A)


post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)

1/2 hour pre snack:
AAEFX Nytric Pro

1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)

At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine
AAEFX Test Charge (B)

RichKnapp
07-26-2010, 04:50 PM
Dates worked out so I will be doing the MN show again in 2011. :) It is after the Buckeye show.
--------------------------------------------------------------------------------

What a day. WOW 10 out of 10 work outs. 19 sets for Back and 19 sets for Biceps.

Sup's. today

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)


30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Test Charge (A)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)


1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3


60 min before bed:
AAEFX ZMA


Bed time:
Leucine
AAEFX Test Charge (B)

RichKnapp
08-05-2010, 04:39 PM
--------------------------------------------------------------------------------

*"A" work out done. Just missed a new PR for ISO flat press (336 lbs) by 1/4 of a full rep. (got it 3/4 the way up)
Had it been my first power set not 7th I may have done it.


"B" All done. total of 30 power sets today. 15 chest, 15 tri's.

RichKnapp
08-09-2010, 02:37 PM
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/NBFNov2010.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/PIC_0174.jpg

Quelly
08-09-2010, 03:32 PM
http://i382.photobucket.com/albums/oo263/richknapp66/bodybuilding/nbfnov2010.jpg
http://i382.photobucket.com/albums/oo263/richknapp66/bodybuilding/pic_0174.jpg

sweet!

RichKnapp
08-09-2010, 03:34 PM
sweet!
Wait till you read it. ^5 3DMJ. ;)

Quelly
08-09-2010, 03:41 PM
Wait till you read it. ^5 3DMJ. ;)

time to go to borders! you rock rich!

RichKnapp
08-10-2010, 11:51 AM
time to go to borders! you rock rich!
Thanks Eric.

RichKnapp
08-10-2010, 11:53 AM
B/W = 166
Felt good today. "A" work out. "B" will be a saturation Tri work out.
ALL lifts are slow and controled. A 4,1,4,1 tempo. 10 out of 10 "A" work out.

Did a Bb press = 205 X 1 for a warm up at home before leaving for the gym.

Db presses.
70's for 10,10,10 ( I could have done 80's at least but with bad sabalizers I am working up in 5 lb incroments to 100's)
50's for saturation, many reps.

H.S. ISO Incline press.
45 per side for 13,13,13, (very slow 10, speed 3) very slow 8.

Machine flies very slow.
85 for 7,8,8,10

I don't salt my food so I am supplementing sodium 3g's = 4 times a day.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX CMZ ELite (1)
AAEFX HMB ELite (1)


30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Test Charge (A)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB ELite (1)


1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3
AAEFX HMB ELite (1)


60 min before bed:
AAEFX ZMA


Bed time:
Leucine
AAEFX Test Charge (B)

RooRooTJ
08-10-2010, 03:08 PM
Been popping in now and then. Congrats on the magazine and workouts are looking good

RichKnapp
08-10-2010, 03:41 PM
Been popping in now and then. Congrats on the magazine and workouts are looking good

Thanks Roo. ^5

RichKnapp
08-15-2010, 06:09 PM
OK I'll be back posting in this log seen as my test run with the AAEFX Flex Wheeler Series TEST CHARGE is over. (by the way is now a staple in my sup list, my ISO Horizontal press PR went from 321 lbs to 336 in one month)
B/W is 167.
OK my goal this bulk is thickness. I'm close to a mini cut but here is were I am at now. I'm white as heck but here it is. Sorry for fat gut I just got done eating.

JToF-DlBO7o

Quelly
08-16-2010, 03:06 PM
just got the NB&F Rich, you did a great job on your article and I'm really glad you're getting the success you've worked for bud, looking big too!

RichKnapp
08-16-2010, 04:50 PM
just got the NB&F Rich, you did a great job on your article and I'm really glad you're getting the success you've worked for bud, looking big too!

Thanks Eric. I ow 3DMJ so much. You all were the start of it all. Congrats to the team for there page. ^5.

Theres another bbing Magazine working on a story on me now also. Can't say any more than that for now.

I am paying it forward. Theres a little boy (Owen) in MN that I was told by his freinds and parents I am his idle. I sent him a signed copy and a signed 8 1/2 x 11 show pic. I am also paying for him to come to the Mr. MN show next year as my geust. His whole family is exited about that. Owen is in a dare devil in his wheelchair. He has touched Tammy and I's hearts so much.


Aug 16th

--------------------------------------------------------------------------------

OK here we go!!!!!!!!!!!!! I change things up going to a push pull set up. Brake only till the burn and have my wind back (about 15-20 sec's)

Weight seems a lot heavier on my home machine vs at the gym but I'll list the weight for my "B" work out at home.

ISO's are plate weight per side.

Work out "A"

H.S. ISO High Rows
warm up 90 x 10
135 x 10
180 x 6
205 x 4 (ME set)
90 x 16 (saturation set)

H.S. ISO Seated Rows
* slow, squeeze and perfect form
45 x 12
90 x 10,10,10

Seated Machine Rows
* over hand wide grip-underhand grip-trap pulls tri sets.
100 x 10 each grip 3 tri sets.

Lat pull downs S.S. with pull up grip pull downs.
* slow and feel the burn
120 x 10 each, 2 S.S's

Tri Extention Machine
95 x 15
125 x 10, took Cell rush and LG5, 10

pro shake with LBA

Work out "B"

Cable Tri Over head Extentions
45 x 16,12,12,12

Cable Tri Press downs reverse grip
45 x 20
55 x 16,12
60 sec break
55 x 20,10,13,13

Sups. I have a little TEST CHARGE "A" left but out of the "B" now I have to wait for it to come out before I will get it again, just like you all.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Test Charge (A)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

Quelly
08-17-2010, 02:08 AM
Hey Rich, I'm glad we chose to sponsor you. You MORE than repayed us my friend. You are doing so much for the sport and inspiring so many.

RichKnapp
08-19-2010, 05:02 PM
Hey Rich, I'm glad we chose to sponsor you. You MORE than repayed us my friend. You are doing so much for the sport and inspiring so many.

Thanks Eric.

RichKnapp
08-19-2010, 05:03 PM
Worked on free weight presses for the sabalizers. Kind of suprized a bit. I have a 45 lb O-bar (I weighed it) The gym must have beafier bars I wasn't able to press as much as I can at home.

Bb Presses.
bar for warm up
2 plates per side x 1,1
1 plate x 12,12

Decline Bb Presses
1 plate pre side x 10,10, longer brake, 12, agresive angree 18

H.S. ISO Incline press
55 per side x 10
70 x 7,5,4

Db Pull overs
75 x 10,10

Power on Preacher curl Machine.
125 x 10

Work out "B"
Bar low cable Curls
55 x 12,12,12,12,12,12
60 x 12,12

High Cable Curl Downs
60 x 12,12,12,12


Sups. I have a little TEST CHARGE "A" left but out of the "B" now I have to wait for it to come out before I will get it again, just like you all.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Test Charge (A)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro
AAEFX Test Charge (A)


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
08-20-2010, 12:39 PM
O Snap. Not a good day. Delts today.

I did Db shoulder Presses with weight I thought my back would handle.
35's for 12,12,12

Then I did Db side delt raises 35's for 10,10,10. Snap Crackle Pop goes the back.

I had to lay on the floor grab the Db rack and Tammy grabbed my ankles like she was pulling a Rickshaw and did a series of snapping pulls. This helped a little.

Went on to do reverse machine flies. 100 x 10, 130 x 10, 145 x 10, took my LG5 and Cell Rush then 100 x 20.

At this point I don't know if there will be a work out "B" today. I look forward to tomorrow and a back work out to stretch my back out.

AustrianOakJr
08-21-2010, 10:07 PM
Just wanted to pop in and say I read your article in NB&F. Nicely done!!! FREAK! :)

RichKnapp
08-22-2010, 08:21 PM
Just wanted to pop in and say I read your article in NB&F. Nicely done!!! FREAK! :)

Thank you so much Oak. :)

RichKnapp
08-22-2010, 08:22 PM
Had yesterday off. Looking at another shock to the system and change things up to put some fun into it, and going to a 4 on 1 off rotation with a occasional 2 day off as my body needs starting tomorrow.

The last few weeks things have ramped up for me. I need to take it to the next level of dedication. For myself and my health is still very very important, but now the fans and people that look up to me, I feel I owe it to them to look my best I can or all I will be showing them is how to be a slacker/quieter, and that won't set well with me. With popularity comes responsibility. Some people loss sight of that, but Tammy and my family are keeping me grounded so I don't loose sight of it.

Time to crank it up.

RichKnapp
08-23-2010, 05:01 PM
Got hit my a masqueto on my right delt, sore as all crap and run down. (I'm elergic) I did get my work outs in with a freind at the gym. He is very dedicated. I'll try this out for a bit. Total time 90 min. Macro's today: F-68, C= 326, P=204

"A" Chest = 10 out of 10
Machine Extender arm flies with very big stretch.
145 x 8
160 x 10
175 x 10
100 sat set RK style.

Machine Decline press
160 x 10
190 x 10
220 x 2
145 sat set.

Bb 4 sat sets with 1 plate.

"B" (Home) 8 out of 10
Low pulley S/A curls
2 sets per arm back to back 4 times = 8 sets

Low pulley bar curls
75 x 5,5,5,5

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

1/2 hour pre snack:
AAEFX Nytric Pro


1/2 hour pre "B" work out:
AAEFX Nytric Pro


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
08-24-2010, 03:56 PM
Work outs went well. 10 out of 10. total time 90 min.

"A"

Db Side Delt Lateral Raises
30 x 8
20 x 10,10,10

Delt Lateral Machine (Front right-front left and side)
110 x 10,10,10
80 x 15,15,15
125 x 8,10,6
80 for sat.

Machine Rev. Flies
130 x 10
145 x 10
160 x 10 PR
100 for sat.

"B"

Wrist Curls S.S. with Rev Curls = Seated, Low cable (10 sec brakes)
25 x 20-20
25 x 30-30
25 x 30-30
25 x 20-20

Stayed lighter on Db laterals seen as my back is still a bit tender from last delt work out. New work out partner seams to be a great match so far. Plus Tammy was able to get all her stuff in also.

Ryanmckd
08-24-2010, 04:46 PM
Just noticed this thread, great motivation.. quick question tho, whats the deal with your diet? Are all those things supplements? No food ? Sorry if you've answered this before, just confused!

RichKnapp
08-24-2010, 05:10 PM
Just noticed this thread, great motivation.. quick question tho, whats the deal with your diet? Are all those things supplements? No food ? Sorry if you've answered this before, just confused!

O, I eat thats for sure. But yes them are my daily supplements.

todays macro's F= 61g C= 326g P= 208g.

BB is all I do. My goal is to be the first WNBF Wheelchair Pro. With everything wrong with my body I supplement a lot for the added advatage over my food.

I don't play games, I win them. ;) lol
http://i382.photobucket.com/albums/oo263/richknapp66/Bodybuilding/2010%20INBF%20WI%20State/1908.jpg

Quelly
08-24-2010, 05:33 PM
so gangsta!

RichKnapp
08-24-2010, 05:54 PM
so gangsta!
lol off season trash talk. lol

RichKnapp
08-25-2010, 03:58 PM
Not to bad today Back and tri day.

"A" work out

Lat Pull downs (pro grip)
100 x 10
150 x 10
210 x 10
105 x 20

Machine seated rows, Tri sets - wide and under hand grips followed by trap pulls.
100 x 10 , 3 sets.

Db Pull Over's.
80 x 10,10,10 PR

Bench dips
110 lbs on lap x 10,10,10,10 PR

"B" work out. (home)

Tri Press downs. tri set - under hand, ropes, over hand in that order.
60 x 10-10-10 , 4 sets. (still don't know true weight on my machine but I'm up 10 lbs for these tri sets)

Total sets:
back = 16 sets
tri's = 16 sets

32 total sets for today.

Pauly-Walnuts
08-25-2010, 04:26 PM
Dude, you are awesome and motivate me!

RichKnapp
08-25-2010, 09:40 PM
Dude, you are awesome and motivate me!
Thanks for the kind words Paul

RichKnapp
08-26-2010, 06:05 PM
Pretty good day 10 out of 10
"A"
Db presses
80's x 4,7 PR
95's F , F (85's and 90's were being used)
80's x 5
50's x 15 sat set

H.S. ISO Press
Speed sets with Jeramie
90 x 5,5,5
45 x ? speed sat set.

Machine flies
145 x 5 (still sore from speed sets)
160 x 10
175 x 8
100 x ? sat set

"B"

Alternating Single Arm Cable Curls.
30 x 10,10,10,10 no brakes

RichKnapp
08-28-2010, 03:53 PM
Up to 168 lbs. Start a mini cut today.

One work out today.

Seated Single Arm Side Delt Raises on low pulley.
7 sets = 20 x 10

Rope Rear Delt High Pulley Pulls
20 x 12 = 4 sets

Weighted abb crunches
3 sets.

Started AAEFX Lean Fix 30 mins before each larger meal.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch: 30 min pre meal AAEFX Lean Fix
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


1/2 hour pre "B" work out:
AAEFX Nytric Pro


At later meal after "B" work out :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
08-29-2010, 03:52 PM
Hit a full work out this morning. More recoop time I'm going for 90# Db Presses tomorrow.

Back and Tri's today.

Back

H.S. ISO High Rows
2 PPS x 10
3 PPS x 10,8
2 PPS Glass Grip for 15, sat set.

H.S. ISO Low Rows S/S with H.S. ISO Low Row Trap Pulls
2 PPS for 10 x 10 = 2 S/S's
1 PPS for 18 x 15 = S/S

Lat Pull downs Wide Grip S/S with LPD chin up grip
100 for 10 x 10 = 3 sets

Db Pull Overs
90 x 7,10,10 PR for weight

Tri's (on gym's equipment)

Bench Dips with 120 lbs on my lap.(45# plate and a 75# Db)
10,10,15 PR weight

Tri sets of push downs = Under hand-Ropes-Over hand grips.
70 x 10's
90 x 10's 3 sets (weight felt like 50 lbs on my home machine)

Rope Tri Press Downs
160 x 5
180 x 1,1 PR (Jeramie held me down)
90 x ? sat set.

10 out of 10 work out. 75 min's 2 PR's today work out felt great.

My home Body Solid LPD machine definitely has a empty pull weight way more than the gym equipment.

RichKnapp
08-30-2010, 07:36 PM
Chest and Bi's B/W= 167

Db presses

95's x 1 PR (sloppy with my bad stabalizers, but got them up)
Went for another 95# rep, left elbo gave out, left side went to floor, 95 in right arm caused me to flip off the bench on the right side like a hot potato.

Got back on bench did
80's x 1 (elbo felt funny)
60's x 14, 15

H.S. ISO Horizontal Press
PWPS 135 x 1
PWPS 70 x 15,15
PWPS 45 x ? sat set

H.S ISO Incline press S.S. with Machine Extended Arm Flies

1 PPS / 100#'s
7/15
10/10, 2 sets

Left arm still feeling funny.
Db Seated curls
35 x 10,10,10

Fixed BB curls speed reps (I did them JB style)
55 x 5, 4 speed sets

Machine Preacher Curls
65#'s , 3 sets= saturation sets didn't count reps

Taking care of the arm. Don't seem to be anything but just over worked. Work out was still great and productive. May reach my goal of pressing or reping 100's early. Goal is to press the 130's before next fall.

stayfit2008
09-01-2010, 05:53 AM
Rich!!! Hey,..great writeup on natural bodybuilding magazine,..Hows the wheels brotha!! Miss ya my man!

RichKnapp
09-01-2010, 10:46 AM
Rich!!! Hey,..great writeup on natural bodybuilding magazine,..Hows the wheels brotha!! Miss ya my man!

Thanks Stay. Not bad. ;) doing pretty good. Busy but good. Show invites are unbelievable. I even got invites for some over seas shows.

How are you doing? I need to pop in the other side now and then to see how your doing.

RichKnapp
09-01-2010, 10:47 AM
Day off.

Working on a good split/recovery rutein. This month we have a lot of family things going on. So my off days have to be planed out so my work outs don't suffer, but yet we don't miss anything.

Stoner90
09-01-2010, 03:11 PM
Man, that is hardcore, your chedt work out that is. You fell off the bench and then got back on to finish. Gotta love that work ethic.

RichKnapp
09-01-2010, 03:17 PM
Man, that is hardcore, your chedt work out that is. You fell off the bench and then got back on to finish. Gotta love that work ethic.
Thanks Pop. Never quit, never give up.

RichKnapp
09-02-2010, 01:32 PM
sweet work out I think the vids say it all.

pNg-7gdkLyc
ewJMl7Dsy3M
tVXq3wWJhkg

These were toword the end of our work out.
Did back before these were taken.

RichKnapp
09-03-2010, 02:34 PM
Saturation day for shoulders. Nothing exiting.

We did

Machine front Delt Raises
4 sets

Machine Side Delt raises
4 sets

Machine extended arm reverse Flies
4 sets

We were wiped out after these. Don't look like much but we were truly wipped.

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix


Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro


Lunch: 30 min pre meal AAEFX Lean Fix
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


between meals:
AAEFX Nytric Pro


At later meal :
AAEFX IGF33 Elite
AAEFX Amino Elite
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
09-04-2010, 12:21 PM
Well a great work out. Last work out I did 95's for 1 rep on Db presses.
This work out attempted 100's for one.

Bc6-3pjnUSQ

To a Natural Freak failer is not a option.
Attempt 2

4qK2Lh5W-2w

Went on to 65's for saturation, 2 sets.

Machine Extended Arm Flies
145 x 8
175 x 5
210 x 6
225 x 3
250 x 1 PR

ISO H.S. Press 1 PPS for sat sets.

Db Seated curls
50's x 4,8,8

Machine Preacher Curls 70 lbs for 3 sat sets.

12 out of 10 work out. 45 min's gym time.

RichKnapp
09-07-2010, 03:16 PM
Nothing to great just a Rep Range work out for Chest and Bi's

H.S. Incline Presses - 6 sets

Machine Extended Arm Flies with seat as low as it goes. - 6 sets

Db Incline Presses - 3 sets

Db Incline Curls - 4 sets

Machine Preacher Curls - 4 sets

Some arm discomfort but still a great work out. Few variations in rep speed and tempo.

RichKnapp
09-08-2010, 02:57 PM
Shoulder and forarms today.

Db Side Raises x 3 sets of 10
Db Front Raises x 3 sets of 10
Db Side Raises again x 3 sets of 10
Arnie Presses x 3 sets of 10

Db Wrist Curls x 3 sets of 10
Fixed Bb Reverse Wrist Curls 3 sets of 10

Work out felt good. Happy with it.

ehlisl
09-08-2010, 07:35 PM
The vids are great Rich, lets us see how you do your thing....which is working! :D Keep it rolling buddy!

RichKnapp
09-09-2010, 07:19 PM
The vids are great Rich, lets us see how you do your thing....which is working! :D Keep it rolling buddy!

Thanks Luke. Here comes another one. ;)

RichKnapp
09-09-2010, 07:22 PM
10 out of 10 again today.

Free Motion Lat pull downs
100 x 10
140 x 10,10
160 x 9

Lat pull downs with Pro Grip Bar
130 x 10
160 x 10,10
205 x 10

Machine Seated Chest suported UH grip Rows
100 x 10
130 x 10
145 x 10
100 x 20

Weighted Bench Dips
145 x 15,20
175 x 30
Then there was this :)
xVFckqOvFFE

Tri Press down Speed SS sets. Under hand SS with Over Hand 80 x 10-10, 6 Super Sets.

Stoner90
09-10-2010, 10:45 AM
205 on the lat pull down for 10. That is pretty good in my books. So I guess I need to get stronger before my back can look like yours. I will keep plugging away at it.

RichKnapp
09-10-2010, 11:09 AM
205 on the lat pull down for 10. That is pretty good in my books. So I guess I need to get stronger before my back can look like yours. I will keep plugging away at it.

Thanks for the complament Popi.

RichKnapp
09-10-2010, 04:59 PM
Off day. While Tammy and Jeromie did legs I played around with a few sets of wrist curls. Did some weighted abb crunches at home. I'm off the next 2 days again and will play with these.
Mon starts a power/max effort week.
Can Freak come out to Play? You darn right he can.

RichKnapp
09-11-2010, 08:45 PM
Please take a moment of silence

1yVG3nX8MJI

RichKnapp
09-13-2010, 12:28 PM
sick today and yesterday. Still went for max lifts. A little disappointed but circumstances didn't help.
B/W = 168

H.S. ISO Horizontal Press
1 PPS for warm up x 10
T/W 340 x F = got it 1/2 way up.
T/W 336 x F = got it 3/4 way up
2 PPS x 10

Db Presses
105's F= 1/2 way up
100's x F, 1 (forearms said your done)
70's x 10

Machine Extended Arm Flies
190 x F
160 x 3,2

Db Seated Curls
55's Superset with 50's
2-4, 2-5 (forearm pain bad)
Wide Angle Curls Palm up
35's x 5,5

Machine Preacher Curls
65 x 20,20,15(super slow last rep)

Elbow's and forearms said all done at this point.
Jeramie and I will extend the power/ME week seen as he also was sick the last few days. He wasn't fully happy with today as far as the weights moved. The work out was great just goal weights weren't hit from being sick. This is unexeptable to us.

RichKnapp
09-14-2010, 12:07 PM
Good shoulder day. Used machines for delts so forarms weren't to sore for our forarm work out after doing delts.



I came up with a machine version of Arnie Presses. This was after 5 sets each for front and side delt raises.





jkSHvJshJ_U





This left forearms ready for full effort lifts.

Bnizzle163
09-14-2010, 03:38 PM
Good shoulder day. Used machines for delts so forarms weren't to sore for our forarm work out after doing delts.



I came up with a machine version of Arnie Presses. This was after 5 sets each for front and side delt raises.





jkSHvJshJ_U





This left forearms ready for full effort lifts.

Nice!! Saw the article on NB&F on you. Awesome!

RichKnapp
09-14-2010, 03:41 PM
Nice!! Saw the article on NB&F on you. Awesome!

Thanks Bnizzle.

NB&F was a great honor for me.

RichKnapp
09-15-2010, 01:11 PM
B/W= 167

7GO16wtwshE

Followed by this.

8FobezZTfxY

Weighted Bench dip with 265 lbs on my lap for 3 reps but can go no higher or my left knee will snap.

Db Pull Overs with a 100 lbs again. Tri insearts on left arm tender so stopped at 5 reps.

The rest was all sat and rep range sets. Over all a great work out.
75 min gym time.

RichKnapp
09-17-2010, 02:31 PM
B/W down to 166.6. Macro's pro= 195, carbs down to the 161 now, fats = 46. No cardio.

Off weights today. Busy next few days I will update my log Sun night or on Monday.

RichKnapp
09-17-2010, 10:08 PM
FsBW3dnjex4

RichKnapp
09-20-2010, 05:09 PM
These last few days have been great work outs. Hit my macro's and cutting is on track. Down to 166.8 today after a refeed day on Sat.

Training with Jeromie is great.
On chest day, he can do more on the Extended Arm Fly Machine than I can do. I followed him and was a little under the weather. Set 4 he asked if I was ready. I replied " No drop it down a bit." He said "Sure, you want me to wipe your Ver@ina to? Needless to say I told him to leave it there and I did hit the goal reps, Ya my chest is still sore today yet. He isn't cocky but he knows how to push me as I do him.

RichKnapp
09-21-2010, 12:12 PM
Ya baby.... I just got the go ahead from Charley C. (INBF Pres) to be able to cross over and also do Open class and Masters. With the understanding I won't get pionts for legs. I just have to makes sure I make all my pionts with my upper body. Its on now. ^5

RichKnapp
09-23-2010, 06:45 PM
Chest and tri's, "A" and "B" work outs done. 17 sets chest, 12 for Tri's.

"A"
Db Presses
4 sets

Smith Machine Incline presses
3 sets

Smith Machine 1/2 presses (Like a board press but with spotters instead)
3 sets

Machine Extended Arm Flies
4 sets

"B"
BB Press
1 set

Tri Press Downs
Ropes 4 sets
Palms Up 4 sets
Palms down 4 sets

*** Storms last night, over slept with the little sleep I did get. Rushed to get to the gym. Work out "A" was done 1/2 asleep.
Plus the no sleep ripped my weight down to 164.8 lbs. Thats down 1.4 lbs in one day. I'm hitting my macro's, so I hope that helped keep most of that to fat.

RichKnapp
09-24-2010, 03:27 PM
B/W down to 164.6 today. Shoulders today, 12 sets. Forearms 8 sets.

Wiped out from the weather. Sun I will post pics. Got the camera back but have a wedding tomorrow so I won't be on.

RichKnapp
09-26-2010, 05:59 PM
Considering I couldn't use my laptop and "ProTrack" progarm all yesterday I did very well on refeed. I must have came very very close to my re-feed macro's. I only gained 1.8 lbs. (goal is 1.5-2.0 on a re-feed.)


B/W= 166.4 (morning after re-feed) I will be taking another rest day today. I'm hitting a new w/o layout tomarow and wan't to be fresh and rested for it.
Going back to Chest and tri's, Shoulders and forarms, Back and Bi's also a split style rutein.

RichKnapp
09-26-2010, 06:51 PM
Ya baby.... I just got the go ahead from Charley C. (INBF Pres) to be able to cross over and also do Open class and Masters. With the understanding I won't get points for legs. I just have to makes sure I make all my points with my upper body. Its on now. ^5

As a note:
With this, it opens me up if I score perfect upper body in my Open class theres a chance for me to win my class and go "Over All" this opens up a minuet chance at a pro card for me. I thrive on minuet chances. With this my log now become my "Run to Pro card".

RichKnapp
09-27-2010, 04:05 PM
B/W= 165.4
Chest and Tri's today. Went back to 2 work outs a day.

Power at the gym:

Db presses, 4 sets. ( only did 80's testing out forarms after the 3 day break)

H.S.ISO Presses, 4 sets

Machine Extended Arm Flies, 4 sets

Tri Underhand Grip Press Downs, 4 sets

Tri Overhand Press Downs 2 sets then Whole stack for 6 and a P.R. ( Jeromie held me down)

Home "B" work out:

CG Bb Pressed S.S. with Bb Presses. 4 sets

Tri Rope Press downs 4 sets

Forarms and elbo's feel pretty good. I'll go up a little slower to prevent injury and stick to RR and not do ME lifts as often for a few weeks. Missing some ME's and PR's is better than wipping a arm and being out of next years shows.

RichKnapp
09-28-2010, 03:43 PM
Great work outs. 10 out of 10

"A" work out:
Db Side Later. Raises 4 sets
" Front Raises 4 sets
BTN Presses 4 sets
Reverce Machine Extended Arm Flies , 3 saturation sets

"B" work out:
Weighted Abb Crunches 4 sets

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

RichKnapp
09-29-2010, 03:57 PM
Goal this bulk was thickness. Bulk time= End of May 2010 - Begining of Sep 2010.

RichKnapp
09-30-2010, 12:55 PM
Off weights but did 20 min's. Hand bike cardio for a 103 cal burn.

My weight went up due to high sodium yesterday.

Quelly
09-30-2010, 01:07 PM
looking thicker my man!

RichKnapp
09-30-2010, 01:08 PM
looking thicker my man!
Thanks Eric. That was the goal. ;)

RichKnapp
09-30-2010, 04:40 PM
That Test Charge I was taking and loved, AAEFX is having a intro deal on it.

AAEFX K-OTIC/Test Charge Mega Special...
We are running a limited 4-day mega special on the stack from the Olympia.

The link to it is:

http://www.aaefx.com/magento/test-ch...a-special.html

The main details are on that page.

RichKnapp
10-01-2010, 01:28 PM
B/W=164.4
"A" work out was ME/Power work out. Tri press downs after close grip Bb presses. Heres some highlights. Work out "B" will be saturation sets.

Ss-l7hrE1YY

sups:
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA

Bed time:
Leucine

Turbulence24
10-02-2010, 12:01 PM
Goal this bulk was thickness. Bulk time= End of May 2010 - Begining of Sep 2010.

huge improvements, I'm especially digging the side chest. Keep it up man, you're puttin in work!

RichKnapp
10-02-2010, 01:03 PM
huge improvements, I'm especially digging the side chest. Keep it up man, you're puttin in work!
Thanks T.




Off weights today. B/W= 164 not as low as It should be so I'm not doing a re-feed today. May do a few weighted abb crunches tonight.

Weight drop is at a up and down/halt so droped carbs down 10. Macro's: Pro 195, Carbs 151, Fats 46. I may add 1 day a week of cardio. I rather not this early but will do what I have to. This next week will be the desiding factor on this.

RichKnapp
10-02-2010, 05:35 PM
2011 Buckeye Classic flier

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

Quelly
10-02-2010, 10:58 PM
2011 Buckeye Classic flier

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

who's the sexy guy sitting down in the left corner?

RichKnapp
10-02-2010, 11:03 PM
who's the sexy guy sitting down in the left corner?


lol You got the sitting part right. lol

RichKnapp
10-03-2010, 07:24 PM
B/W = 164.4
Going to start 1 or 2 days cardio

Delts & Forarms today

Db Side Delt Raises 3 sets
Db Front Delt Raises 3 sets
Smith Over Head Presses 4 sets


Wrist curls 3 sets
Reverse Wrist curls 4 sets


Company tonight, talked training and may train a guy at the apartment a few nights a week for general fittness.

Matt593
10-03-2010, 08:14 PM
So looks like I will finally get to meet Mr. Rich Knapp @ the Buckeye. Awesome! Should be a great time.

You've got me subbed.

RichKnapp
10-03-2010, 08:20 PM
So looks like I will finally get to meet Mr. Rich Knapp @ the Buckeye. Awesome! Should be a great time.

You've got me subbed.

I will be honored to meet you. ^5

RichKnapp
10-04-2010, 01:21 PM
Got the sodium tracked down. B/W = 163.0
Power Back day

Work out "A"

H.S. ISO High Rows (weight per side)
85 x 15
135 x 10
180 x 9
225 x 4 (1/2 reps) weight PR
135 x 12
90 x 20 (sat set with Glass Grip)

H.S. ISO Seated Row (weight per side)
90 x 15
135 x 10
180 x 5
135 x 10
90 x 20 (sat set)

Incline bench Face down Db Shrugs.
90's x 11, 11, 11, 20 (don't know what happened in set 4 but I'm not going to complain)

Db Curls. (wide, out side, palm up curl up on incline bench very stricked)
40's x 1
30's x 5
30's x 7,7

Free Motion Cable Fly Machine High Curls.
60 x 10
70 x 4,4

EZ Bar Preacher Curls (plate weight only)
40 x 11,10
20 x 25 (sat set)

Work out "B" will be RR/S sets for back and Bi's

4 sets of Lat Pulldowns
4 sets Low pulley Cable curls with a Streight Bar

Sups today. I am cycleing off a few I take.

Sups:
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX HMB (1) (OFF)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Kre-Alkalyn PRO (2)

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1) (OFF)

between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine

DREhova 87
10-04-2010, 06:34 PM
I see you got the tricep extention on video! That press machine looks cool, I wish they had that version at my gym. And your def looking thicker!

RichKnapp
10-04-2010, 06:46 PM
I see you got the tricep extention on video! That press machine looks cool, I wish they had that version at my gym. And your def looking thicker!

Thank you very much for the kind words. I will post pics and vids now and then threw the cut.

RichKnapp
10-05-2010, 11:20 AM
Off weights today. May do some weighted abb crunches though later.
B/W = 162.4

tsajdak
10-05-2010, 03:19 PM
The dedication and attention to detail you have is amazing. Can't wait to meet you come April at the Buckeye Classic, I will be there for sure.

RichKnapp
10-05-2010, 03:26 PM
The dedication and attention to detail you have is amazing. Can't wait to meet you come April at the Buckeye Classic, I will be there for sure.

Thanks T. I am looking forward to meeting new people that I only know threw the web.
I'll be the guy in the wheelchair. ;) lol
actually we have a descent line up for the wheelchair class.

tsajdak
10-05-2010, 03:29 PM
Thanks T. I am looking forward to meeting new people that I only know threw the web.
I'll be the guy in the wheelchair. ;) lol
actually we have a descent line up for the wheelchair class.

That is awesome. I am really looking forward to seeing what you guys are bringing.

RichKnapp
10-05-2010, 03:39 PM
That is awesome. I am really looking forward to seeing what you guys are bringing.

We have a good mix of Pars,medical and quads W/Cbbers doing the show. We are all top noch in our class. It will be great seeing the best of the best Natural Wheelchairs on the stage and going head to head.

tsajdak
10-05-2010, 03:57 PM
We have a good mix of Pars,medical and quads W/Cbbers doing the show. We are all top noch in our class. It will be great seeing the best of the best Natural Wheelchairs on the stage and going head to head.

Should be a great show all around. Rich and crew do an outstanding job.

RichKnapp
10-07-2010, 12:46 PM
I'm not happy at all with my work out. Low carbs are catching up with me.
(I did play with wrist rolls new set up I made on and off yesterday and last night. Not sure if this effected my Db presses) No re-feed last week due to weight lose wasn't there to allow and still stay on track.

Db presses
50's x 10 (warm up)
100's x 3/4 (F full rep)
90 x 1,1
80's x 8
50 x sat

H.S. ISO Incline press (pwps only)
55 x 10 W/U
90 x 4, 4
45 x sat

Extended Arm Machine Flies
145 x slow W/U
175 x 10, 10
235 x 1
265 x 1
285 x 1
305 (whole stack) x 1/4 (F full rep)
115 x sat

Seated Db curls
40's x 5,5,5

E-Z Bar Preacher Curls
40(P/W) x 10, 10, 10

Free Motion High Fly Cable Double Bi Curls
30 x sat

This is going to be a goofy week, we both have things going on and out work out will be a bit mixed up but we will be getting them in.

RichKnapp
10-07-2010, 07:40 PM
SpVwoTG287U

RichKnapp
10-10-2010, 11:04 AM
I fill this in in great pain,pump and still light headed. Jeremy was a true work out pushing partner today pushing me to my utmost limits. Short sweet BUT TO THE POINT.

BACK day. all these sets were 1 warm up going into progresing up 10-20 lbs at a time then dropping the same way, only enough break to change the weight setting.

Lat Pull downs 100 W/U going right into stepping up to 220 then dropping to 40 last set with last few reps added partners hand resistance.

Seated Chest suported Machine Under hand Grip Rows. 100 W/U going right into stepping up to 220 then dropping to 40 last set with last few reps added partners hand resistance.

Bd Incline bench face down Shrugs 90's x 12, 12, 12

Polished it with Chest suported "T" Bar Rows Hammer Grip 80 x 10, 10, 10. (wasn't much physical weight but at this point it felt like 3-4 plates)

The Lat P/D's and Row comes out to be between 15-20 sets each with little to no rest between sets.

Work out "B"

Lat Pull Downs - 4 sets of 10 rep - 10 count static holds.

RichKnapp
10-11-2010, 11:46 AM
B/W 162

Hand bike cardio for a 120 cal burn.

Weighted abb crunches and maybe a single set of BB bench presses tonight.

Macro's = Pro= 195, Carbs = 131, Fats = 46

RichKnapp
10-12-2010, 11:51 AM
B/W = 161.8

Chest and Bi's day work out "A"

Db Presses
50's warm up
90's x 3
80's x 5,12 ( second set worked on grip and form, big diffrence)
50's x sat set

Decline Bb Presses (wide grip)
135 x 10,12,10

H.S. I.S.O. Incline Presses (pwps)
55 x w/u
65 x 6
75 x 3
90 x fail
90 x 3
45 x sat set

EZ Bar Preacher Curls (p/w)
50 x 1,8,8
30 x 8

Free Motion Cable flie High Curls
40 x 10
60 x 10,10

Db seated Curls
45's x 4,4,4 (forarm and grip gave out)
30 x 4

Even with my forarm and grip problem in right arm I am happy and feel it today.

Work out "B"
4 sets Fisherman Jigs
3 sets reverce grip curls
2 sets grip curls
1 set BB Bench press

rich55
10-12-2010, 10:21 PM
2011 Buckeye Classic flier

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

Yes sir and Pro Men's Tournament of Champions AND Drug Free Wheelchair National Championships!! :D Also, let me know Mr. Rich about if there are any other wheelchair guys and gals that may be interested from the NPC who are drug free. There hasn't been much of a venue in the drug free arena till recent. I may just start making facebook friends. I will be doing some recruiting and collecting emails.

Also, Evan just came to Beyond Limits and will be coming back tomorrow. He has some BIG arms after just 3 months of training again. If he signs up, then he will be in with our help.



We have a good mix of Pars,medical and quads W/Cbbers doing the show.

Alright, it has been confirmed today that I have to be brought up to par on the terminology. Quick overview? I will be popping in here more as a gym owner who will be having a WCBB'er hitting iron in our place.



Should be a great show all around. Rich and crew do an outstanding job.

Thanks Trevor! We have big plans for next year.

RichKnapp
10-12-2010, 10:40 PM
Yes sir and Pro Men's Tournament of Champions AND Drug Free Wheelchair National Championships!! :D Also, let me know Mr. Rich about if there are any other wheelchair guys and gals that may be interested from the NPC who are drug free. There hasn't been much of a venue in the drug free arena till recent. I may just start making facebook friends. I will be doing some recruiting and collecting emails.

Also, Evan just came to Beyond Limits and will be coming back tomorrow. He has some BIG arms after just 3 months of training again. If he signs up, then he will be in with our help.




Alright, it has been confirmed today that I have to be brought up to par on the terminology. Quick overview? I will be popping in here more as a gym owner who will be having a WCBB'er hitting iron in our place.


Great news about Evan. I did contact him threw f/b. I would like to interveiw him if I haven't yet. Maybe ask him if I sent one and if not have him contact me.
Well we have some great tallent coming. NO females as far as I know.

Par's = Parapalegic - waste down paralized from one reason or another like Jr., Evan, Jim and Roger
Quads= Quadpalegic - % of lose control or use from neck down like Gene (generaly have a uncontrolable/can't loose belly pouch)(toughest class for a wcbber to be in)
Medical= no accedent but a medical reason/condition/desease like me.

RichKnapp
10-14-2010, 05:31 PM
OK B/W = 160
"A" work out was saturation sets for delts an wrist rolls.
My restock of sups came in before "B" work out. I took Test Charge before and knew what to expect. My first time taking K-Otic. OMG this stuff is insane. "B" work out was nuts. only stopped for water 2 times other wise non stop saturation sets.

RichKnapp
10-15-2010, 02:41 PM
B/W= 159.8

Back and Bi's. "A" work out was power and RR, "B" will be just Saturation sets.

Heres work out "A" 2 PR's
(ISO's are plate weight per side only)

H.S. ISO High Row
90 warm up
135 x 10
180 x 10
230 x 1 then drop sets to 90. (230 = 464 total weight for a PR)

H.S. ISO Seated Rows
135 x 8
135 x 10,10

Db Pull Overs
100 x 5,5,6

Weighted Bench Dips
205 x 12
235 x 8 PR
154 x 15

Machine Tri Extentions
80 x 26
110 x 12
125 x 12

Cable Rev Grep Tri Press Downs
100 x 16
110 x 12
120 x 8
80 x 10 S.S with 80 x 10 Over hand grip.

Great work out. Almost toust cookies a few times. 1 time Tammy had to slide me off tri machine onto my chair because tri's were shot and didn't tuport my body to transfure.

Work out "B" will just be saturation sets for back and tri's.

Sups today:cycle off for some.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro (off)
AAEFX Lean Fix (off)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

between meals:
AAEFX Nytric Pro (off)

Pre work out "B"
AAEFX Test Charge
AAEFX K-Otic


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix (off)
AAEFX Nytric Pro (off)

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R )

RichKnapp
10-18-2010, 04:14 PM
Yestreday was a re-feed. B/W = 163

Today was chest & bi's.

Extended Arm Machine flies.
160 x 10
220 x 3
250 x 3
280 x 1
305 (whole stack) x 1 PR
120 x saturation set
Chest trashed already

Db Presses
80's x 2,2 break and then 8
55's x saturation

H.S. ISO Horizontal Press (plate weight per side only)
90 x 9,4
45 x saturation

Free Form Cable High Curls
60 x 5 (twidge/pop from left bi),10
70 x 5
35 x saturation

Db curls (wide slow controled palm up curls)
30's x 8,5,8,6

work out "B" will be saturation sets.
Sups today:cycle off for some.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro (off)
AAEFX Lean Fix (off)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

between meals:
AAEFX Nytric Pro (off)

Pre work out "B"
AAEFX Test Charge
AAEFX K-Otic


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix (off)
AAEFX Nytric Pro (off)

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R )

rdrb
10-18-2010, 05:54 PM
Hey Rich, it's Dustyn from Muscle & Brawn forums as well, saw your article in I think the WNBF magazine. Good stuff man! Congrats on that. You're always a huge inspiration.

RichKnapp
10-18-2010, 06:09 PM
Hey Rich, it's Dustyn from Muscle & Brawn forums as well, saw your article in I think the WNBF magazine. Good stuff man! Congrats on that. You're always a huge inspiration.

Thanks bro. ^5

RichKnapp
10-19-2010, 03:38 PM
B/W= 160.4
Macro's still Pro = 195, Carbs = 131, Fats = 46

Delt and Forarms today.

Db Side delt Raises
20 x 5,8,10

Db Delt Front Raises
20 x 10,10,10

H.S. ISO Shoulder presses (plate weight per side only)
45 x 10
90 x F = not exepteble
90 x 8,10 PR
45 x saturation

Reverse Machine Extended Arm Flies for saturation sets
100 x 20
130 x 10,10 stricked and slow
100 x didn't count

Wrist Rolls
45lb plate for 8 setes forward and 8 sets reverse

Delts fried, so no "B" work out tonight. May do a few sets of weighted abb crunches.

RichKnapp
10-20-2010, 03:46 PM
B/W = 160

Back and Tri's
ISO's (plate weight per side only)

H.S. ISO LOW ROWS
45 x warm up set
90 x 10,10,20 (first 2 sets slow and hold, last set was a speed set)

H.S. ISO SEATED ROW (squeeze and hold for 2 count)
90 x 10
135 x 10
180 x 10
90 x 17

H.S. ISO HIGH ROW
90 x 15 (Glass grip, squeeze and hold for 2 count)

F.M. LAT PULL DOWNS (no leaning back, all lats)
100 x 10
140 x 10
160 x 12
First 2 sets were squeeze and hold

WEIGHTED BENCH DIPPS
160 x 16,20,23 (rep PR)

Multiple Tri press downs for saturation. Palms up and down. Raiseing and drop rop sets.

Great work out. Up chucked 2 times in mouth and bleard vision twice. WOO YAAA great work out. Back and tri's looked like they were sun burned. No "B" work out, still recovering.

RichKnapp
10-23-2010, 03:52 PM
B/W= 159.0

Chest and Bi's today. I can feel the low carbs taking there tool. Looking forard to a re-feed.
Work Out "A"

Db Presses
50's for warm up
90's x 3 (fell out of form), 8,8
60's for saturation

H.S. ISO Incline Press (plate weight per side only)
90 x 6,3,2
45 for saturation

Machine Extender Arm Flies
205 x 5
250 x 4
280 x 1
120 for saturation

Free Motion High Cable Bi Curls
60 x 10,15
70 x 10

Db Seated Curls (palms out for saturation, slow )
30's for 3 sets

Work Out "B"
BB presses S.S. with Straight bar Cable Curls. 2 sets.

Work out A was a 10 out of 10. B I wipped out fast. Low carbs taking there toll.
Forarms getting better. Wrist rolls must be helping.
Sups today:cycle off for some.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro (off)
AAEFX Lean Fix (off)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

between meals:
AAEFX Nytric Pro (off)

Pre work out "B"
AAEFX Test Charge
AAEFX K-Otic


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix (off)
AAEFX Nytric Pro (off)

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R )

RichKnapp
10-24-2010, 04:25 PM
Oct 24th
B/W= 159.2 but desided to do a Re-feed day anyways.

H.S. ISO Shoulder Press (plate weight only)
45 x 10 - warm up
70 x 10
80 x 9
90 x 5
45 x saturtion

Machine Front Delt Raises (single arm)
100 x 10
130 x 6
140 x 9
Stack (210) Video posted.
pfvCAq6_a2E

Machine Side Delt Laterals (single arm)
100 x 10,10,10

Machine Arnie Press
100 x 1 - static hold at top for 30 sec. slow lowering count of 20. This were post set I past out.

Machine extended arm Flies
130 warm up. Video posteduOnarMdH_iM
190 x 7
220 x 3
100 saturation set

Wrist Rolls
50 x 6 sets forward, 6 sets reverse.

RichKnapp
10-25-2010, 02:12 PM
B/W = 159.2 day after re-feed.

Back and Bi's (ISO's are Plates per side)

H.S ISO High Rows.
GLASS GRIP WARM UP. 2 pps
zLqqwLE2sDU
(video still being prosessed at time of post)
3pps x 10
4pps x 10
5pps x 5 (rep PR of 454 total weight)
2pps x saturation

H.S. ISO Low Row
2pps x warm up
3pps x 10,10
2pps x saturation

H.S. ISO Seated Row
2+5lbs pps x 10
3+5lbs pps x 10,11

Weighted Bench Dips
170 x 20
215 x 15
90 x saturation

Tri Push Downs - Tri sets (Under,Ropes,over hand)
30's (10x10x10) 4 sets 40, 60, 80, 80 lbs.

RichKnapp
10-27-2010, 03:21 PM
Been off the last 2 days.

FATHER FLEX
10-28-2010, 08:06 AM
I am really loving HS machines on late! :)

RichKnapp
10-28-2010, 08:49 AM
I am really loving HS machines on late! :)
I like they are the closest to free weight you can get with no safety risks if you don't have a spotter.

So you don't have to give up moving supper heavey weight for safty.

Only draw back is stabalizers take a hit. :(

FATHER FLEX
10-28-2010, 09:37 AM
I like they are the closest to free weight you can get with no safety risks if you don't have a spotter.

So you don't have to give up moving supper heavey weight for safty.

Only draw back is stabalizers take a hit. :(

That is why I love them, on the concentric portion I can blow through a rep and treat it like free weights.

RichKnapp
10-28-2010, 11:30 AM
B/W = 158.4

Shocking Chest and Bi's day

Db Presses
55's x warm up
80's x Failed (forarm)
80's x 3
90's x 5 (forarm pain left)
95's x 6
100's x 3 *** REP PR
105's x fail (wasn't able to get them into press position due to the way I have to set up, next heavy day I will get this)
50's x saturation

Machine Extended arm Flies Speed S.S. with H.S. ISO Seated Flat Press
3 sets

F.M. High Cable Bi Curls
70 x 6,6,6

Preacher EZ Bar curls (plate weight only)
40 x 12
50 x 7

Man, don't look like much but this truely wiped us out. I feel it in every muscle targeted.

RichKnapp
10-29-2010, 03:14 PM
Delt, Trap and Forarms

H.S. ISO Shoulder Presses (plate weight per side only)
45 x 10
90 x 10,10
100 x 3 PR
45 x saturation

Machine Delt Front Raises, single arm
135 x 10
210 (whole stack) x fail
120 x 10
105 x 15
210 (whole stack) x 4

Db Shrugs, Incline Bench Face Down
100's x 20
130's x 10 PR
100's x 17

Fixed Bb wrist Curls
3 saturation sets.

RichKnapp
10-31-2010, 02:05 PM
Today was a rep range work out for Back and the Tri's. Put the Versa Grips threw the grind today. Love them.

re-feed today

RichKnapp
11-01-2010, 11:52 AM
20 mins hand bike cardio for a 110 cal burn. Off weights today.

Stoner90
11-01-2010, 12:27 PM
Did u eat a bunch of candy yesterday? I was good and stayed away while watching the World Series.






http://assets.bodybuilding.com/forum/bodybuilding/attach/jpg.gif

RichKnapp
11-01-2010, 12:34 PM
Did u eat a bunch of candy yesterday? I was good and stayed away while watching the World Series.
http://assets.bodybuilding.com/forum/bodybuilding/attach/jpg.gif

Na I don't do cheet days. I did a re-feed. NO candy for me. lol

AustrianOakJr
11-01-2010, 05:16 PM
SpVwoTG287U

I have the same damn problem with my forearms/braichialis muscle and tendon. RIght now my left arm is super flared up and its real hard to get heavy dumbells into position to do shoulder presses and other exercises. Hammer curls...forget it. Let me know how your exercises work out for you. I dont think I have ever done a forearm exercise in my life....lol!

RichKnapp
11-01-2010, 05:27 PM
I have the same damn problem with my forearms/braichialis muscle and tendon. RIght now my left arm is super flared up and its real hard to get heavy dumbells into position to do shoulder presses and other exercises. Hammer curls...forget it. Let me know how your exercises work out for you. I dont think I have ever done a forearm exercise in my life....lol!
Between the Jig and good old fasion wrist rolls on a O-Bar, they are getting better. Now I am in hopes with the wrist suport with the Versa-Grips on Db presses and my heavy Rows
it will be the ticket to 100%. It was getting to the point the straps were like a noose tightening down around my wrists on High Rows and I think it was messing up my tendons.

I am bad. I don't log my night work out because they are just sats and I do the Jigs at night.

AustrianOakJr
11-01-2010, 05:36 PM
Between the Jig and good old fasion wrist rolls on a O-Bar, they are getting better. Now I am in hopes with the wrist suport with the Versa-Grips on Db presses and my heavy Rows
it will be the ticket to 100%. It was getting to the point the straps were like a noose tightening down around my wrists on High Rows and I think it was messing up my tendons.

I am bad. I don't log my night work out because they are just sats and I do the Jigs at night.

So why do you think that training your forearms is helping the pain? I think my issue is an overuse/strain issue, so maybe we have something different going on.

RichKnapp
11-01-2010, 05:51 PM
So why do you think that training your forearms is helping the pain? I think my issue is an overuse/strain issue, so maybe we have something different going on.
I thought I was over training them also. I think it was just I wasn't training them in ballence. Kind of like back pain due to week abb's.

RichKnapp
11-01-2010, 05:58 PM
I really never did delt or forarm training. BUT my first go around my best Db press was also 80's, now I'm pushing for 105's or higher, getting the 100's.
A big diffrence in stabalizing 100's over 80's. lol or doing hammer curls with 55's vs 30's.
Its time to think like a heavy lifter and do everything not just my main lifts or I WILL tear something up. ;)

DREhova 87
11-01-2010, 08:05 PM
Interesting video on the forearms. I like what your doing for the sport...and enjoy hearing about you killin it in your workouts on FB...good stuff!

AustrianOakJr
11-02-2010, 04:45 AM
I thought I was over training them also. I think it was just I wasn't training them in ballence. Kind of like back pain due to week abb's.


I really never did delt or forarm training. BUT my first go around my best Db press was also 80's, now I'm pushing for 105's or higher, getting the 100's.
A big diffrence in stabalizing 100's over 80's. lol or doing hammer curls with 55's vs 30's.
Its time to think like a heavy lifter and do everything not just my main lifts or I WILL tear something up. ;)


I hear you. I may give some forearm training a try....if nothing else, it will help to get blood into that inflamed area.

RichKnapp
11-02-2010, 02:20 PM
Interesting video on the forearms. I like what your doing for the sport...and enjoy hearing about you killin it in your workouts on FB...good stuff!
Thank you.


I hear you. I may give some forearm training a try....if nothing else, it will help to get blood into that inflamed area.
It was my last resort try, but it seams to be the trick.

RichKnapp
11-02-2010, 02:22 PM
People keep e-mailing me about these, so I made a video.

zxj7VgS2xJc

RichKnapp
11-02-2010, 02:53 PM
Rep range then sats for chest and bi's.

Db Presses
55's x warm up
80's x 10,6,8,7
40's x sat set.

Extened Arm Machine Flies
145 x 10
160 x 9,9
115 x sat set.

H.S. ISO Incline press
2 sat sets

Machine Preacher Curls
65 x 5
110 x 5
140 x 5
170 x 1
185 x 1
Stack x Fail - 2 attempts
40 x sat set

Shut down. We couldn't hold a full contraction on bi's what so ever.

Work out "B" done
2 sets Fisherman Curls
1 set BB Bench press
1 set flat bar bi curls
3 sets weighted abb crunch's

Stoner90
11-03-2010, 02:45 PM
So Rich, when do you plan on starting your prep, and how much will you have to lose?

RichKnapp
11-03-2010, 03:18 PM
So Rich, when do you plan on starting your prep, and how much will you have to lose?

I started cutting already. I have around 20lbs more to drop. I will adjust as I get into range and see how I look and truly put on in muscle mass.

RichKnapp
11-03-2010, 03:26 PM
Rep range for shoulders "A" work out.

H.S. ISO Shoulder presses
5 sets

Machine Extended Arm Reverse Flies
4 sets

Db Delt raises
Side S.S. with Front
3 sets

Macro's Pro-195, Carbs-131, Fats-46 B/W= 158.6 1-2 days a week cardeo.

Work out "B" will be
Weighted Abb Crunches
Delt low cable sat sets.



Sups today:cycle off for some.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro (off)
AAEFX Lean Fix (off)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

between meals:
AAEFX Nytric Pro (off)

Pre work out "B"
AAEFX Test Charge
AAEFX K-Otic


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix (off)
AAEFX Nytric Pro (off)

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R)

Stoner90
11-04-2010, 04:12 PM
Ah I am sorry, I did not realize you were cutting already. I had to go back and review your earlier posts. I see you are on pretty low calories already. You sure started early for your April Show, but I realize a long slow and steady weight loss is the way to go. I am right behind you bro.

Officially gonna start my prep November 29th.

RichKnapp
11-04-2010, 04:53 PM
Ah I am sorry, I did not realize you were cutting already. I had to go back and review your earlier posts. I see you are on pretty low calories already. You sure started early for your April Show, but I realize a long slow and steady weight loss is the way to go. I am right behind you bro.

Officially gonna start my prep November 29th.

;) Only going to lose 1.5-2 lbs a week. I'm doing very little cardeo, letting things all come off with nutrition.
Started early in case I splerge over the hollidays also.

RichKnapp
11-04-2010, 04:54 PM
B/W= 157.8

Just Rep Range for Back and Tri's were Sat/rep range today. Slow and squeeze the contraction.

ISO's are plate weight per side only.

H.S. ISO High Row
115 x 10
125 x 10, 10
90 x sat set

H.S. ISO Low Row
115 x 10, 10, 10
90 x sat set

Free Motion Lat Pull Down
80 x sat set

Weighted Bench Dips
90 x 20,20,20

High Pulley Tri Press Downs
(streight bar under hand super set with over hand)
110 x 8/8
90 x 10/10, 10/10

Sups today:cycle off for some and back on some.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)

between meals:
AAEFX Nytric Pro

Pre work out "B"
AAEFX Test Charge
AAEFX Lean Fix

At later meal or post "B" work out :
AAEFX IGF33 Elite (OFF)
AAEFX LBA (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R)

Stoner90
11-04-2010, 08:08 PM
That sounds like a good plan. Allow for a little splurge during holidays. Well you sure know what you are doing.

Stoner90
11-04-2010, 08:11 PM
So what other exercises do you do saturation sets on? I have not really tried anything like that before. Looks like it is good for a change of pace, shock the muscles.

RichKnapp
11-04-2010, 08:23 PM
So what other exercises do you do saturation sets on? I have not really tried anything like that before. Looks like it is good for a change of pace, shock the muscles.

Every exercise last set is a saturation set. The blood carries the nutrients for healing so thus I am flooding the fibers I just tore up with the healing fluid. ;)

RichKnapp
11-05-2010, 01:17 PM
Well off weights today. Did hand bike HIIT 20 min's cardeo today.
Tomarows re-feed will depend on B/W. I had a high Sodeum day yesterday and weight went up. I will see were I am after a normal day today.

Sups today:cycle off for some and back on some. I changed a few thing up for timing today.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
Garlic - 1000 IU's
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)
AAEFX Lean Fix

between meals:
AAEFX Nytric Pro

Pre work out "B" or off day at this time
AAEFX Test Charge
AAEFX Lean Fix

At later meal or post "B" work out :
Garlic - 1000 IU's
AAEFX IGF33 Elite (OFF)
AAEFX LBA (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R)

RichKnapp
11-06-2010, 12:54 PM
B/W= 157.8
Re-feed today.
Power Chest and RR for Bi's

H.S. ISO Horizontal Press (plate weight per side only)
70 x 3
90 x 3
160 x Fail (1/4 rep) (total weight= 352 lbs)
155 x Fail (1/2 rep)

Db Presses
80's x 9
90's x 4
100's x 3
105's x F,F (screw this F-ing)
105's x 2 PR

(pecs trashed now)
Machine Extended Arm Flies
120 x 10
150 x 5
210 x 4
270 x F
120 x sat set

Db Alternating Curls (narow and wide grip)
30's 6 sets- slow

Free Motion High Cable Bi Curls
50 x w/up
60 x 10, 10- slow

RichKnapp
11-08-2010, 07:20 PM
B/W down .2, macro's same.
Power delt day.

Work out "A"

Db Delt side Raises
35 x 7,5,8

Front
35 x 8,8,10

H.S. ISO Shoulder Press (plate wieght per side only)
55 x 10
90 x 10
105 x 4
110 x 4 PR
64 x sat set

Machine Extended Arm rev. Flies
145 x 10
235 x 3(1/2 reps)
210 x 3
145 x sat set

Db Shrugs Incline Bench
130's x 10,10,10 static hold on tenth rep

Wrist Rolls
3 sets forward
4 sets reverse

W/O "B"

Weighted Abb Crunches
3 sets

Low cable Delt side and front Raises
3 sat sets each.

20 min's HIIT Hand bike cardio.
Here is my cal brake down for today.

RichKnapp
11-09-2010, 01:43 PM
Challange yourself, if you fail do it next time.
EDIT The Db is a 90.

RDrxxrcQvfk

RichKnapp
11-09-2010, 04:12 PM
Power and M/E Back a R/R for Tri's.

H.S. ISO High Rows -plate weight per side only
90 x 10 (w/up)
135 x 10
205 x 4 (good form)
250 (total weight 504) x 3 1/2 (poor form) Vid, weight PR

Lat Pull Downs - pro grip
125 x 10
185 x 10
200 x 10
125 x sat set

Weighted Bench Dips
90 x 20,20,20 deep and slow

Db Over head Tri extentions S.S. with Bb Reverse Grip Presses - plate weight per side
80 x 10,10, 90 x 15 / 25 x 10, 35 x 10, 45 x 10

Under Hand Grip Tri Press Downs
120 x 10,10,10

20 min's Hand Bike HIIT cardio.

Work Out "B" will be sat sets
Lat Pull Down Pro Grip
Flat Bar Tri press downs, veried grip

RichKnapp
11-09-2010, 06:25 PM
wow look at my lifts 1 year ago this time. I have slamed improvements big time.
http://forum.bodybuilding.com/showthread.php?t=120260671&page=14

The Solution
11-09-2010, 07:43 PM
Loving the video's in here Rich
Lurkin ;)

RichKnapp
11-09-2010, 07:58 PM
Loving the video's in here Rich
Lurkin ;)
^5 Thanks a bunch.

ehlisl
11-09-2010, 08:25 PM
wow look at my lifts 1 year ago this time. I have slamed improvements big time.
http://forum.bodybuilding.com/showthread.php?t=120260671&page=14

Crazy Rich! Only going to keep getting better! :D

RichKnapp
11-09-2010, 08:31 PM
Crazy Rich! Only going to keep getting better! :D
Thanks Luke. It is pretty wild. And all natural to :) got to love it. Look out WNBF here I come. lol

RichKnapp
11-10-2010, 10:58 AM
20 mins hand bike. Tomorrow off everything.

RichKnapp
11-14-2010, 01:34 PM
--------------------------------------------------------------------------------

B/W creeping down. Low of 156.4.

Chest Day highlights:
Db presses= 105's x 3/4 then 1. Weight PR
H.S ISO incline= 105 plate weight per side x 1, weight PR

Delt day was just Rep Range, High lights:
Traps was Db Shrugs 130's x 10 3 sets.


Back Day was a Rep Range with a 3-2-3-1 tempo
Highlights:
Over head Db Tri Extentions 105 lber x 6,7,6

Haven't been able to get a B W/O in thanks to low back.
A w/o's have been a 10 out of 10. Jer and I are really pushing each other hard.

RichKnapp
11-15-2010, 11:14 AM
20 min's Hand Bike Cardio. Off weights. Re-Feed.

Sups :cycle off for some and back on some. I changed a few thing up for timing today for timing.
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX Test Charge (cycle off for 1 week)
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
Garlic - 1000 IU's
AAEFX V3 (1) (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)
AAEFX Lean Fix

between meals:
AAEFX Nytric Pro

Pre work out "B" or off day at this time
AAEFX Test Charge (cycle off 1 week)

At later meal or post "B" work out :
Garlic - 1000 IU's
AAEFX IGF33 Elite (Looking at switching timing with the NF post "A" work out because of carb's)
AAEFX LBA (OFF)
AAEFX V&M (OFF)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine
Test Charge "B" (Aroma Block -R) (cycle off 1 week)

Bnizzle163
11-15-2010, 12:06 PM
Rich - you truly are a force to be reckoned with. Good to see someone prepping at the same time as me :).

J_Bo
11-15-2010, 02:52 PM
Rich, why are you cycling off of the V & M? Never heard of a real reason to cycle off a mulit vitamin/mineral supp.

RichKnapp
11-15-2010, 03:16 PM
Rich, why are you cycling off of the V & M? Never heard of a real reason to cycle off a mulit vitamin/mineral supp.
lol Mostly orders, other things are more important. ;) But I also like to switch up multi's. Seams like my body takes full advantage of them doing this and don't get used to any one formula. Also kind of like a flush and reload.
Have to remember, me being so seditary like I am, some V&M can build up (the ones that don't flush with water) Just like I can get Gout very easy if I don't watch it. Post last show of the year I alway get a bad case of Gout almost every time.

RichKnapp
11-15-2010, 03:18 PM
Rich - you truly are a force to be reckoned with. Good to see someone prepping at the same time as me :).

;) ^5 ya I started early so I can relax on Turkey day and X-Mas day and still be on track for were I need to be Jan 1st.

RichKnapp
11-17-2010, 03:09 PM
Today was a pretty wild day. We started out with sticky point training.

Smith Machine 10" Board Presses, no boards so we just set the safety spoters in place.
Plates per side.

1 x warm up
2 x 10
3 x static hold into a negative
2 x 10
2 x 10
2+35 x static hold into a negitive
1 x stauration set

H.S. ISO Horizontal Press bottom 1/3 of range with stretch holds at full bottom
1 x warm up
1+25 super saturation set

POWER sets - chest is creamed at this point
Db Flat presses
70's x 10
90's x F
80's x 5

Here Jer did 100's for 1. I regrouped my consentration and mind set. I had to beat him. Give me the 100's.

100's x 2 Boo Yaaa

F.M. Cable Flies
40 x warm up
60 x 15
90 x 4

F.M. High cable Bi Curls
45 x 20
60 x 15
80 x 10

Db seated Alternating Palm Up Curls slowww
30's = 3 sets

tsajdak
11-17-2010, 03:23 PM
Today was a pretty wild day. We started out with sticky point training.

Smith Machine 10" Board Presses, no boards so we just set the safety spoters in place.
Plates per side.

1 x warm up
2 x 10
3 x static hold into a negative
2 x 10
2 x 10
2+35 x static hold into a negitive
1 x stauration set

H.S. ISO Horizontal Press bottom 1/3 of range with stretch holds at full bottom
1 x warm up
1+25 super saturation set

POWER sets - chest is creamed at this point
Db Flat presses
70's x 10
90's x F
80's x 5

Here Jer did 100's for 1. I regrouped my consentration and mind set. I had to beat him. Give me the 100's.

100's x 2 Boo Yaaa

F.M. Cable Flies
40 x warm up
60 x 15
90 x 4

F.M. High cable Bi Curls
45 x 20
60 x 15
80 x 10

Db seated Alternating Palm Up Curls slowww
30's = 3 sets

Huge workout there bro. Keep crushing it. So, are you doing the open division at the Buckeye for sure. I remembered reading earlier that you got the ok.

RichKnapp
11-17-2010, 03:32 PM
Huge workout there bro. Keep crushing it. So, are you doing the open division at the Buckeye for sure. I remembered reading earlier that you got the ok.

Thought about it but I'm just going to do wheelchair. The US Centrel I will do masters and open class along with w/c. Buckeye I will consentrate on winning the National Natural W/C Championship. Thats the plan so far. Never know things may change. lol

RichKnapp
11-18-2010, 03:21 PM
B/W= 156.6

Shoulders and Traps

H.S. ISO Shoulder Press - plate weight per side only
45 x w/up
90 x 8
115 x 4 , PR
90 x 8
90 x 8
45 x sat set

Machine S/Arm Front Delt Raises
(R-L)
140 x 5-8
170 x 6-7
210 (stack) 3-3
210 (stack) 6-6 PR (Jer put a towel on my leg for wipping my Vergina if I didn't get 4 reps)

Machine Extended Arm Rev Flies
145 x 10 -hard squeeze holds
145 x 10 hard squeeze holds
100 x sat set

Db Shrugs, face down on incline bench
130's x 12, 3 sets with rep 11 & 12 a static hold at top. PR

Work out short and sweet. 10 out of 10. 60 mins gym time.

Stoner90
11-19-2010, 12:28 PM
I did not know they had a Natural W/C Championship. That is awesome! Get it. I will be following along for sure. Time sure flies doesn't it.

RichKnapp
11-19-2010, 01:17 PM
I did not know they had a Natural W/C Championship. That is awesome! Get it. I will be following along for sure. Time sure flies doesn't it.
They never did. I worked with Rich and the INBF on this. Its the INBF's 1st w/c natural nationals.

RichKnapp
11-19-2010, 03:53 PM
B/W = 156.4
Today we hit Back and Tri's. 10 rep goal with a 3-2-3-1 tempo. On the 2, it was a hard squeeze for pull and a pause for push.
ISO's = plate weight per side ONLY
When you look at the weights, remember the slow controled tempo.

H.S. ISO Low Row
90 x 10,10,10,10

H.S ISO Seated Row- Seat set as High as it went to simulate Db Rows.
90 x 10,10,10,10

H.S ISO Hight Row - Glass Grip
90 x 10,10,10,10

Machine Lat Pull Downs - Wide grip, behind the neck.
100 x 10
100 x 10 at a 4-4-4-1 tempo.

Weighted Bench dips. Back to the 3-2-3-1 tempo.
90 x 10,10,10

Db Over head Tri Extention
100 x 4 (right elbo discomfort)
65 x 10 (warm up the elbo a bit)
80 x 10,10,10

Machine Tri Extentions
75 x w/up
100 x 10
130 x 10,10

The tempo and hard squeeze really wore us down, but felt good. 10 out of 10 work out. Only 60 min gym time.

Did 15 mins of hand bike Cardio. Had to shut down early for a peeee.

tsajdak
11-20-2010, 09:50 AM
B/W = 156.4
Today we hit Back and Tri's. 10 rep goal with a 3-2-3-1 tempo. On the 2, it was a hard squeeze for pull and a pause for push.
ISO's = plate weight per side ONLY
When you look at the weights, remember the slow controled tempo.

H.S. ISO Low Row
90 x 10,10,10,10

H.S ISO Seated Row- Seat set as High as it went to simulate Db Rows.
90 x 10,10,10,10

H.S ISO Hight Row - Glass Grip
90 x 10,10,10,10

Machine Lat Pull Downs - Wide grip, behind the neck.
100 x 10
100 x 10 at a 4-4-4-1 tempo.

Weighted Bench dips. Back to the 3-2-3-1 tempo.
90 x 10,10,10

Db Over head Tri Extention
100 x 4 (right elbo discomfort)
65 x 10 (warm up the elbo a bit)
80 x 10,10,10

Machine Tri Extentions
75 x w/up
100 x 10
130 x 10,10

The tempo and hard squeeze really wore us down, but felt good. 10 out of 10 work out. Only 60 min gym time.

Did 15 mins of hand bike Cardio. Had to shut down early for a peeee.

I just need to say, those hand bikes are a killer. I had to do alot of the hand bike during my rehab after my shoulder surgery. That was back in the day when I just wanted to get it over with. I wouldn't mind having one during my preps now though.

RichKnapp
11-20-2010, 10:52 AM
I just need to say, those hand bikes are a killer. I had to do alot of the hand bike during my rehab after my shoulder surgery. That was back in the day when I just wanted to get it over with. I wouldn't mind having one during my preps now though.
Yes they are. Only bad side is it burns less cals than leg cardio. :(


Nov 20th:
On that note 20 mins. Hand bike today. Abbs tonight.

RichKnapp
11-20-2010, 03:46 PM
QWRbW02cuzc

RichKnapp
11-22-2010, 12:41 PM
0ndTXN7ulyc

Quelly
11-22-2010, 12:56 PM
They never did. I worked with Rich and the INBF on this. Its the INBF's 1st w/c natural nationals.

and that's why you're the ****ing man Rich

RichKnapp
11-22-2010, 03:25 PM
Thanks Eric.


OK heres the 22nd's work out

Db Flat presses
60's x w/up
80's x 8
100's x 4
First attempt at 110's a Fail.
Second was the video. 110's x 1 and 1 help rep. PR

H.S. ISO Incline Press - plate weight per side only
90 x 8
115 x 1
115 x 2 PR
90 x 5

Machine Extended Arm Flies
130 x w/up
190 x 8
250 x 2
305 (stack) x Fail

Db Alternating Seated Curls - reps per arm
50's x 5
From here I super seted 55's with 50's and got 4 reps each arm for both weights, starting with the 55's, for 2 sets.

Single Arm Machine Preacher Curls
70 got 5 reps both arms for 2 sets

Machine 2 arm Preacher Curls
130 x 5

RichKnapp
11-23-2010, 11:59 AM
B/W= 155.8

Delts, Traps and Forearms

Db Shoulder Presses
4 sets

Db Front Delt raises
3 sets

H.S. ISO Shoulder Press
2 sats

Machine Extended Arm Rev Flies
3 sets

H.S. ISO Shoulder Presses
2 sets

Db Shrugs
3 sets

Wrist Rolls
3 sets

9 out of 10 work out. Was wipped though.

Stoner90
11-24-2010, 10:19 AM
Nice dumb bell work! Happy Thanksgiving to you and your family. I look forward to the challenge of being a reasonable person when it comes to the big eating day. The goal is to eat, and enjoy but not 5 plates like in the past.

RichKnapp
11-24-2010, 03:38 PM
W/O "A" Power back and Tri day.

ISO's are plate weight per side only.

H.S. ISO High Row
90 x w/up
135 x 10
180 x 10
225 x 3

H.S ISO Seated Row
135 x 10
180 x 7
250 x 3 (total weight= 524 lbs)

H.S. ISO Low Row
90 x w/up
135 x 10
185 x 3
135 x 10

Db Pull overs
70 x 10
80 x 10
90 x 10

Tri Push Downs
137.5 x 10
157.5 x 8
165.5 x 10

Tri Underhand Grip Press downs
115.5 x 10,10,12,12

"B" w/o
Lap Pull down - Pro grip
3 sat sets

Tri Rope Push Downs
3 sat sets

10 out of 10 today.

RichKnapp
11-24-2010, 03:39 PM
Nice dumb bell work! Happy Thanksgiving to you and your family. I look forward to the challenge of being a reasonable person when it comes to the big eating day. The goal is to eat, and enjoy but not 5 plates like in the past.

Thanks and to you and yours. Ya holidays are always a challenge. ;)

RichKnapp
11-28-2010, 04:00 PM
My progress so far. Tests were both taken the same way, 7 point pinch test. so even if the %'s are off the difference between is accurate.
http://naturalfreakworld.com/attachment.php?attachmentid=492&d=1290984736http://naturalfreakworld.com/attachment.php?attachmentid=493&d=1290984736


Sep 8= B/W was 168
Nov 28 = B/W =156

RichKnapp
11-29-2010, 01:35 PM
--------------------------------------------------------------------------------

Changed things up as follows.

1 week all free weights, next week all machines, rotating between the 2 weeks.

New split: Mon-Chest(cardio), Tue-Delts, Wed- Back, Thr-Arms(re-feed), Fri-legs(cardio for me) Sat-Sun off.

I'll be doing a Day and Night work outs. Fri's I'll do 2 Sat sets each body part at night for full upper body.

Todays "A" W/O:

30deg. Incline Db Press
50's x 5
60's x 3 (right forarm )
70's x 6
80's x 5
90's x F
50's x 21

Db Flat Press
70's x 5
80's x 5
90's x 3
70's x 6

Bb Flat press
135 x 10
135 x 10
135 x 10

Db Flies
30's x 6 (person made me lose consentration)
35's x 10
40's x 6

20 min hand bike cardio.

"B" work out will be Bb Flat press's of 225

Stoner90
11-29-2010, 02:46 PM
Do my eyes deceive me. So you are under approximately under 6% body fat right now at 156lbs? You are doing very well at this point. Didn't you get to the low 130's last time on stage?

RichKnapp
11-29-2010, 02:54 PM
Do my eyes deceive me. So you are under approximately under 6% body fat right now at 156lbs? You are doing very well at this point. Didn't you get to the low 130's last time on stage?
Ya I was low 130's. I think I'm closer to 8%. I'm bad at guessing, but I know the pinch testes come up lower than what you really are for fat. I do the 7 piont pinch test. and use the calculater on here. http://www.weightrainer.net/7men.html This is the test that came up 5.6 %

RichKnapp
11-30-2010, 03:46 PM
B/W= 156.0
Macro ajustment:
Pro=175, Carbs=151, Fats=46
Cardio 2 times a week.

Delts today=
"A" W/O

Db Incline Bench face down Rev. Flies
30's x 10, 10,10,10

Db Seated Shoulder Presses ( I can't do the leg kick up, have to swing them into place)
40's x 10, 10, 10
50's x 10, 12

Db Side Delt raises Sup. Set with Db Front Delt Raises
25's x 8/8
25's x 8/8
25's x 10/10

"B" W/O
Sat Sets
Side and Front Delt Low pulley Raises.

Sups Today :
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Test Charge

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX HMB (1)
AAEFX CMZ (1)

30 min pre "A" work out:
AAEFX K-Otic

post "A" work out:
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX EFX LG5 Pro

Lunch:
V-E
Garlic - 1000 IU's
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)
AAEFX Lean Fix

between meals:
AAEFX Nytric Pro

Pre work out "B" or off day at this time
AAEFX Test Charge
AAEFX K-Otic

At later meal or post "B" work out :
Garlic - 1000 IU's
AAEFX Kre-Alkalyn (1)

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

Bed time:
Leucine
Test Charge "B" (Aroma Block -R)

RichKnapp
12-01-2010, 01:02 PM
2010 not 2011.

ql0QtKkp4TY

RichKnapp
12-01-2010, 06:29 PM
Back Day

Wide Grip Pull ups super set with chin ups.
Chair plus tote bag on back straped on. X 3/3,3/3,3/4

Chest Suported T-Bar Rows
Hammer Grip, Hold and squeeze
45 x 10,10
90 x 10,10

Wide Grip
135 x 3
90 x 9
45 x 22

Db Rows RK Style
70 x 8, 10

Single Arm Pull ups 2 sets
Last set is the vid.

RichKnapp
12-01-2010, 06:36 PM
hrVKDMxUw7o

Bnizzle163
12-01-2010, 06:50 PM
Awesome progress Rich! Pretty sure I'm doing the Buckeye as well. It will be nice to finally meet you in person, and it will be cool to have a fellow 3DMJ team mate at the same show :)

RichKnapp
12-01-2010, 06:51 PM
Awesome progress Rich! Pretty sure I'm doing the Buckeye as well. It will be nice to finally meet you in person, and it will be cool to have a fellow 3DMJ team mate at the same show :)
Thanks B. I look farward to meeting you. Its great to meet team mates.

Quelly
12-01-2010, 07:42 PM
definitely looking harder rich, good stuff

RichKnapp
12-01-2010, 08:00 PM
definitely looking harder rich, good stuff
Thanks Eric. Now to strip down and let the Freak out. ;)

Stoner90
12-03-2010, 10:58 AM
Thanks Eric. Now to strip down and let the Freak out. ;)

Hey Rich, there might be kids on these forums. You better keep your FREAK in your pants.

LOL.

RichKnapp
12-03-2010, 11:46 AM
Hey Rich, there might be kids on these forums. You better keep your FREAK in your pants.

LOL.
lol

RichKnapp
12-03-2010, 12:13 PM
Dec 2nd - refeed day

Db Single Arm Curls (slow)
30's x 10,10,10,10

Db Overhead Tri Extention/press
70 x 10
80 x 10
90 x 15
100 x 20

Fixed Bb Curls (JB style) slow
45 x 10,10,10,10

Fixed Bb Skull Crushers
45 x 10,10,10,15

Bi High cable double arm curls
50 x 12,15,10

Dips (Tammy help me up and down on station)
BW x 20,15,10

Dec 3rd

20 min's hand bike cardio.

Started stacking AAEFX L-Carnitine with my Test Charge and K-Otic pre work out. I mix the Carnitine (orange slice flavor) right in with my K-Otic. Yum Yum.

RichKnapp
12-04-2010, 05:10 PM
B/W= 156

This was a off day for me, but I w/o with Steve Shaw today.

We hit Gold's together. Did shoulders, bi's and tri's.

Introduced Steve to 4-2-4-1 tempo training for sat sets.
Steve did standing Bb shrugs that were insane and had people in the gym looking. 6 plates per side. I just did my 130 Db's seated RK style shrugs.

Put Steve threw sat sets on tri's, then hit power tri press down sets.

We pyrimided up to repping the whole stack for a few sets. I hit a PR of 15 reps with it. This was huge for me seen as not just to long ago I only got 4 out of it.
Then we dropped down and did a controled sat set.

w/o rating 10-10 even though was a play day. We both pushed each other hard. I verbaly pushed Steve and he pushed me by just making me want to keep up and maybe even do better than him on something.
Kind of like mighty mouse keeping up with the hulk. lol

RichKnapp
12-05-2010, 09:05 PM
Off everything today
B/W= 155.4

RichKnapp
12-06-2010, 03:37 PM
B/W=155.6

Chest today with a bonus set for tri's , 10 out of 10
(H.S. is plate weight per side only)

H.S. ISO Incline Press
45 x w/up
70 x 10
90 x 10
100 x 8
115 x 2
120 x 2 PR
45 x sat set

Machine Extended Arm Flies
190 x 5
250 x 2
Stack (305) x 1
140 x sat set
chest fried

H.S. ISO Horizontal Press
45 x w/up
70 x 10
90 x 6
140- Fail straight into a 115 for a Fail
45 x sat set

Tri Palm Down Press Downs
100 x 10
120 x 10
140 x 8

20 min's hand bike cardio.

Macro change= 175 pro, 151 carb, 46 fat.

RichKnapp
12-07-2010, 11:35 AM
B/W = 154.0

Shoulders
7 out of 10

It became a instinctive day. Energy and drive was there. Strength just was low. Don't know the reason yet, if its the weather or cutting kicking in until my next re-feed. Jer and I are all over the board today.

Only highlight was I had the whole gym's free weight area fall into a hush and stare as I pounded out 12 reps each arm on 1 arm chin-ups.

It was a true "Freak Show" lol

This was the only set I did better on over last time.

RichKnapp
12-08-2010, 05:00 PM
B/W=154.8 (high sodium yesterday)

Back Work out 10 out of 10. Jer was in a big push mode.
PPS= plates per side

H.S. ISO Low Row
2 PPS x w/up
2+25 x 10
3 PPS x 10, 10

H.S. ISO Seated Row
3 PPS x w/up
4 PPS x 8
5 PPS x 3, 3

H.S. ISO High Row
4 PPS x w/up
6 PPS x 1 (1/4 rep)
5 PPS x 3 (3/4 reps)
4 PPS x 12
3 PPS x sat set

Lat Pull downs
70 x 2 very slow sat sets

Fixed Bb curls- RK Style
45 x slow sat sets

1 Arm Chin ups
L=12/R=6
R=8/L=12

20 mins Hand Bike cardio.

For the next 2 weeks I'm going to only a "A" work out. Give my arms a delts more recovery time.