"The Freak on Wheels" Prep for the 2011 "Buckeye Classics Wheelchair Nationals'.

[RichKnapp]

May 23rd. I'm starting my 1 week vacation. Log will begin when I come off vacation.

[rich55]

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!

[AustrianOakJr]

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]

I'm subbed and will be following along.

Chuckles

[ehlisl]

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

[RichKnapp]

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!

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.

[Quelly]

In!

[RichKnapp]

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]

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]

Good luck Rich at the Buckeye Classic

[RooRooTJ]

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]

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]

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]

The man never rest! So much love for you Rich!

[RichKnapp]

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]

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.


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



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.



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.




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]

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]

Got both for $75.00
Tuff Stuff FID (battery in camora died thats why blurry sorry)


Body Solid Lat Pull down. I have to buy missing parts but for the price the parts are nothing.

[RichKnapp]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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