Buckeye was held on April 16th, 2011.
Let me start this log with thanking everyone for there support on my journey to being the WNBF's 1st in History Wheelchair Pro.
3D Muscle Journey - Had faith in me and was the start of it all.
AAEFX, Muscle and Brawn- Took notice in me dedication and took me under there wing.
TiLite Custom Wheelchairs, DSS, BMF Sports- came on board later but before I won my Pro Card.
I will be doing some guest posing the rest of this year in prep for the Buckeye again next year. My understanding is they will be doing a "Open to All" show (I'm assuming at either the Buckeye or US Central and top amiture will get a card). Until they have 5-6 w/c Pro's then they will hold Pro Only W/C Shows along with the INBF shows and Pro Q's.
This has a dream come true not just for me but natty w/c bber everywhere.
|
-
04-22-2011, 08:08 AM #1
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
WNBF Pro Rich Knapp's prep for 2013 and the WNBF's First W/C Pro Show.
50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-22-2011, 08:10 AM #2
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 21.
B/W= 136.0
Cutting for geust posing at the US Centeral May 7th.
Back and Bi’s today.
6 Sets of FreeMotion Lat Pull Downs
3 Sets of H.S. ISO Pull Downs
1 Set of Single Arm Cin Ups.
6 Sets Machine Low Row with a Under Hand Grip.
3 Sets of Db Seated Curls at a 3-1-3-0 Tempo
2 Speed Sets of Seated Db Curls
2 Sets Seated Face Down Incline Bench Db Shrugs
3 Sets for Saturation (speed sets) Db Incline Bench Face Up Shrugs
50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-22-2011, 08:15 AM #3
- Join Date: Mar 2007
- Location: Columbus, Ohio, United States
- Age: 44
- Posts: 565
- Rep Power: 835
Hi Rich, I was at the Buckeye and watched you win your pro card. It was an amazing and emotional moment for everyone in that room. So happy for you. Congrats!
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
Vince Lombardi
-
04-22-2011, 08:21 AM #4
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
-
-
04-22-2011, 08:38 AM #5
-
04-22-2011, 09:54 AM #6
- Join Date: Jun 2007
- Location: Balsam Lake, Wisconsin, United States
- Age: 40
- Posts: 6,860
- Rep Power: 0
Awwwweeee Snap! It's Rich Knapp!!! So when does the growf start around here??
-
04-22-2011, 10:01 AM #7
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
-
04-22-2011, 10:11 AM #8
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 22.
B/W 136.4, up a bit but ate close to bed and woke up early.
30 min's Hand Bike Cardio today. Set up meals for the next few days.
With Macro's at: Pro=175, Carb=80, Fat= 36.
YES my Easter meals will land in these macro's. I will make sure of it.
I will be going to doing my saturation work out in the AM then doing my power and rep range in afternoon.
As of today (April 22nd 2011) here are my sups and timing.
I make sure I also have a good nutrition plan.
Wake Up:
AAEFX Lean Fix
AAEFX Kre-Celazine
AAEFX Test Charge
AAEFX CZM
BCAA’s
AAEFX Nytric Pro
Breakfast:
Garlic – 1000 IU’s
V-D3
AAEFX HBM
AAEFX V-3
AAEFX V&M
30 min pre “A” work out:
AAEFX Lean Fix
Post “A” work out:
AAEFX HBM
AAEFX V-3
Garlic – 1000 IU’s
30 min’s pre meal:
AAEFX Lean Fix
Lunch:
V-E
Garlic – 1000 IU’s
AAEFX V-3
AAEFX V&M
Between meals:
AAEFX Lean Fix
Pre work out “B” or off day at this time
AAEFX K-Otic
At later meal or post “B” work out :
AAEFX Cell Rush
AAEFX NF Pro protein
AAEFX LBA Pro
AAEFX LG5 Pro
AAEFX HBM
Liquid Potassium
30 min’s pre meal
AAEFX Lean Fix
Later at night:
AAEFX Carnitine
Liquid Potassium
Bed time:
AAEFX Nytric Pro
BCAA’s
AAEFX HMB
AAEFX Nytric Pro
AAEFX Test Charge and T/C Aroma BlockerLast edited by RichKnapp; 04-22-2011 at 10:26 AM.
50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
-
04-22-2011, 10:14 AM #9
Oh Snap! 1st Page. Gonna follow along Rich. It was great seeing you at the Buckeye and Congrats on your big win.
"I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness."- Henry Rollins
My strength training log: http://forum.bodybuilding.com/showthread.php?t=159468331
October 25th Meet Goals @ 165lbs:
Squat - 455 Raw w/wraps
Bench - 275
Deadlift - 500
-
04-22-2011, 10:15 AM #10
-
04-23-2011, 10:37 AM #11
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 23rd
--------------------------------------------------------------------------------
B/W= 136.6
Macro’s back to Pro= 175, Carb= 70, Fat= 36
Chest and Tri’s today. “A” w/o = 26 sets in 60 min’s.
H.S. ISO Seated press. Seat seat very low to hit the upper pecs.
1. 104 x 10
2. 194 x 5
3. 194 x 5
4. 194 x f straight into
5. 154 x 6
6. 154 x 8
7. 154 x 6
8. 104 x 12
Decline Bb presses
1. 135 x 10
2. 225 x 1
3. 185 x 5
4. 185 x 4
5. 135 x 10
6. 135 x 7
7. 135 x 3 - very slow
FreeMotion Cable Flies slow and controlled
1. 50 x 10
2. 50 x 10
3. 50 x 10
Tri Straight Bar Press Downs
1. 140 x 8
2. 147.5
3. Whole stack X 8
4. Whole stack x 6
5. 100 x 10 - slow this set and down
6. 80 x 12
7. 80 x 12 – liquid sups.
8. 80 x 12
“B” w/o will be Sat Sets for Tri’s and Chest with Tri Press Downs and Flat Bench Bb Presses.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-25-2011, 02:55 PM #12
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 25th
12 days from Guest posing at the US Cent.
B/W= 138.4 (day after a Easter re-feeding)
Macro’s today: Pro= 175, Carbs= 70, Fat= 36
Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range) work outs.
Workout “A” – 8 sets
3 sets Abb Crunches
3 sets Side Crunches
2 sets Straight Arm Pull Downs
Workout “B” – 24 sets - BCAA Intra W/O
Db Front Raises – palm up.
45’s x 5
40’s x 8
40’s x 8
40’s x 8
30’s x 8
30’s x 8
30’s x 8
30’s x 8
H.S. ISO Shoulder Press
110 x 10
200 x 10
200 x 9
200 x 6
200 x 6
45 x 5 = 5-0-5-0 tempo
45 x Sat set
45 x Sat set
Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.
80 x 10
80 x 10
80 x 20- speed
80 x 6
80 x 20- speed
80 x 6
♦ Liquid Sups. (Cell Rush, LBA, LG5)
80 x Sat set
80 x Sat set
Protein Shake.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
-
04-25-2011, 03:03 PM #13
-
04-26-2011, 04:45 PM #14
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 26th
B/W= 136.4
Macro’s: Pro= 175, Carb= 70, Fat= 36
Back and Bi’s today.
“A” workout – Bi’s
Super Sets
• 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls
Single sets
• 2 sets Low Pulley Straight Bar Bi Curls
Workout “B” – Back and Bi’s
H.S. ISO Low Row Shrugs
• 106 x 15
• 196 x 15
• 286 x 15
• 286 x 12
• 286 x 10
• 196 x 20
H.S. ISO Low Rows
• 196 x 10
• 286 x 8
• 286 x 8
• 286 x 8
• 196 x 10
• 196 x 10
H.S. ISO High Row
• 184 x 8
• 184 x 10
• 274 x 8
• 364 x 8
• 274 x 10
• 184 x 10
• 184 x 10
FreeMotion Lat Pull Downs
• 80 x 15
• 100 x 12
• 160 x 8
• 160 x 10
• 100 x 12
• 80 x Sat Set
Laying High Cable Curl Downs
• 80 x 10
• 80 x 10
Laying Drag Curls
• 140 x 10
• Stack x 10
• 197.5 x 10
Laying High Cable Curl Downs
• 140 x 4
• 100 x 10
• 70 x Sat Set
Machine Preacher Curls
• 65 x 8
• 140 x 3
• 140 x 2
• 65 x 6
• 65 x 6
Liquid sups
• 30 x Sat Set
• 20 x Sat Set
• 65 x squeeze50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-26-2011, 04:48 PM #15
-
04-26-2011, 04:58 PM #16
-
-
04-26-2011, 05:55 PM #17
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5094
Big Rich! Huge congrats again! Can't wait to see what goes down next, your a huge inspiration and you know Im in for the ride!
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
---------------------------------
Instagram:
http://instagram.com/ehlisl
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
-
04-26-2011, 06:03 PM #18
-
04-26-2011, 07:47 PM #19
- Join Date: Feb 2006
- Location: Columbus, Ohio, United States
- Age: 43
- Posts: 1,941
- Rep Power: 1560
Hey Rich, congratulations on helping to pave the way for wheelchair bodybuilders in the drug free realm in a big way! The entire class of Adelfo, Ethan, Eric and Josh were great to watch and it was one of my proudest moments as a promoter. Congrats on your win! I'm already looking forward to next year's Drug Free Wheelchair Nationals at the Natural Buckeye Classic
"I can do all things through Christ which strengtheneth me." Phi 4:13
- WNBF Pro Natural Bodybuilder, Gym Owner & Promoter -
www.BEYONDLIMITSTRAINING.net ---> the hardest working gym in Columbus, Ohio!
INBF Natural Buckeye Classic & WNBF Pro Tournament of Champions:
www.NATURALBUCKEYECLASSIC.com - April 13, 2013
-
04-27-2011, 03:02 AM #20
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
Thank you Rich for having us. Thank you also for the congrats.
We all had a great time. We all look forward to next year as well. Very great quality show you do. ^5. All great feedback. As for me competing I have to wait as se how Rich F. and Charley are going to se things up for between now and 2013 for the pro w/c guys.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
-
04-27-2011, 05:07 AM #21
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
I'll put pics up as I get them from the Buckeye and my guest postings.
Emotion overload. I dedicated the show to my Grandma who passed 2 days before the show and to win it and become WNBF 1st W/C Pro in the same show was a overload.Last edited by RichKnapp; 04-27-2011 at 05:13 AM.
50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-27-2011, 05:27 AM #22
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
More
Jr is like a bro to me and beating him was another bitter sweet for the day.
The guys from from left to right: WI,FL,IN,OH and CA.
Trying to compose myself before I held the trophy up high for my Grandma.
I will admit to crying. Who wouldn't with everything I had gone on threw that week.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-27-2011, 06:31 AM #23
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
OK heres a update.
OK for the non Face Bookers and even some others. Now that it's been some time I can post my outline on my Peek Week.
- Started off great then I got a call that my Grandma was going down hill.
- She came back a little and stabilized on Monday or so.
- Wed. - My Grandma passed away in her sleep.
- Thur - I was asked out of the blue to give back the Laptop and Flip camera I was given from a friend(thought was a friend) 6 months earlier. I had all my peek week prep info and show day regiment on the Laptop.
- For luck we got a (way better) Laptop and JVC PICS10 (way better than Flip just cast more) threw "Get it Now" Tammy has a account were interest is same as a bank do to outstanding credit with them.
- Spent Thur night transferring all info on Laptops and learning new camera
- No sleep started the 10 hour trip to Columbus, Ohio for the show.
-Got there in time for a early polly test. (no sleep- I can't sleep in a car and watch for signs)
-Went to show meeting.
-2 hour nap.
-wake up to start carbing meals.
-day and night shows
-right after w/c trophies headed to hotel for a 4 hour nap.
-woke up and left for the 10 hour trip back.
-got back in WI just in time to change close and go to my Grandma's funeral.
So if you followed right from Thur morning, threw Sun. night only 6 hours of split sleep on top of all the other things going on that week.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-27-2011, 03:11 PM #24
-
-
04-28-2011, 08:35 AM #25
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
Inbf/wnbf braking news:
Wheelchair people that win a WNBF Pro card. You will be getting a pass on the mandatory 1 show a year and be given a quality bulk time until they have 6 Wheelchair pro's (projected 2013). Then the mandatory 1 show a year will be enforced. The WNBF Pro Wheelchair Shows will at least: Cash prises from 1st - 3rd. (projected between $750.00 to $1000.00 for first place).
As soon WNBF has 6 wheelchair Pro's, the Pro Wheelchair Shows will start.
Spred the work to every natural w/c person you know please. Thank you much.50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-28-2011, 04:28 PM #26
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 28th
B/W= 135.8 Hard and dry.
Chest and Tri’s today.
W/O “A” Saturation
· 2 sets Bb Flat Press
· 1 set close grip Bb Press
· 1 set Bb Flat Press
· 4 sets Pro Bar Tri Press Downs
“B” workout
· 8 sets FreeMotion Upper Pec presses
· 8 sets FreeMotion Lower Pec presses
· 8 sets Cable Flies
· 8 sets Tri flat bar press downs
· 3 sets Bb presses -1. Reverse grip, 1. Close grip, 1. Reverse grip
Liquid sups
Ø 2 sat sets Tri press downs
Ø 2 sat sets Machine flies50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
04-30-2011, 01:55 PM #27
- Join Date: Nov 2009
- Location: Appleton, Wisconsin, United States
- Posts: 2,832
- Rep Power: 1246
April 30th
A cheat style re-feed yesterday: B/W= 139.0, FULL and a little splash over.
3000+ cals = 30% Pro, 40% Carb, 30% Fat. Today back to my normal cut macro’s. equaling 1210 cals.
Pro=175, Carb=70, Fat=36
As the day progressed I start to dried out again. Looking tight.
No gym but 60 min’s posing.
Went to NPC Fox Cities Bodybuilding Showdown to watch Jerome Dinh compete. Was a good time and met great people.
April 29th
B/W= 134.8 Hard and dry. Very flat. Cheat meals day.
Core and Bi’s today. 32 total sets.
W/O “A” Saturation
8 sets Bi High Cable seated Bi Curl Downs
2 set Stiff Arm Pull downs
2 set Pull Downs Chin up grip
3 sets Cable Straight bar Bi curls
Workout “B”
8 sets Abb Crunch Machine
9 sets Db seated curls50+ year old stubborn mule. Follow along at
https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
-
05-02-2011, 03:14 AM #28
-
-
05-03-2011, 02:28 PM #29
-
05-03-2011, 09:12 PM #30
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5094
Awesome Rich!
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
---------------------------------
Instagram:
http://instagram.com/ehlisl
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
Similar Threads
-
Fat Loss for Newcomers and the frustrated
By Navillus in forum Losing FatReplies: 8Last Post: 05-22-2006, 09:17 PM -
"Multis for men and the hard training athelete"...WHAT?
By B.b. in stress! in forum SupplementsReplies: 10Last Post: 08-19-2005, 03:42 PM -
cutting... for myself, and the ladies
By Glars08 in forum Teen BodybuildingReplies: 4Last Post: 07-11-2005, 12:36 PM
Bookmarks