WNBF Pro Rich Knapp's prep for 2013 and the WNBF's First W/C Pro Show.

[RichKnapp]

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.

[RichKnapp]

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

[Cnstnce]

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!

[RichKnapp]

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!

Thank you so much.
The whole w/c class felt the warmth of the crowd. I was Numb with shock and emotion over load. Winning my pro card at a show I dedicated to my Grandmother, couldn't get any better.

[Rsardinia]

In on this, best of luck in your prep for 2013 Rich!

[J_Bo]

Awwwweeee Snap! It's Rich Knapp!!! So when does the growf start around here??

[RichKnapp]

In on this, best of luck in your prep for 2013 Rich!

Thank you Rsardinia. I have some guest posing lined up to keep me on my toes nutrition wise.

Awwwweeee Snap! It's Rich Knapp!!! So when does the growf start around here??

Right after the US Cent. I will be going to a controlled bulk keeping with in 16-20 lbs of show weight.

[RichKnapp]

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 Blocker

[Justin.Martin]

Oh Snap! 1st Page. Gonna follow along Rich. It was great seeing you at the Buckeye and Congrats on your big win.

[RichKnapp]

Oh Snap! 1st Page. Gonna follow along Rich. It was great seeing you at the Buckeye and Congrats on your big win.

Thanks Justin.

[RichKnapp]

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.

[RichKnapp]

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.

[andyboi]

Good work mate, keeping an eye on this one!!

[RichKnapp]

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 squeeze

[AustrianOakJr]

In on page one! Best of luck, Rich. I cant wait to see you up there at your first pro show. Do us proud!

[RichKnapp]

Good work mate, keeping an eye on this one!!

^5

In on page one! Best of luck, Rich. I cant wait to see you up there at your first pro show. Do us proud!

I will do my best.

[ehlisl]

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!

[RichKnapp]

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!

Well, whats next is Guest Posing at the US Cent. May 7th, and 95.5% sure again for the Cardinal Classic in Sep.

[rich55]

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

[RichKnapp]

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

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.

[RichKnapp]

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.

[RichKnapp]

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.

[RichKnapp]

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.

[RichKnapp]

April 27th

Not much to log.

30 min's cardio.

Feeling pretty good, can't wait to start the reverse diet. lol only less than 2 weeks to go.

[RichKnapp]

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.

[RichKnapp]

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 flies

[RichKnapp]

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 curls

[RichKnapp]

May 21st 10:30am I will be at Haag Gym at
1022 La Crosse St. La Crosse, WI. with WNBF Pro Darren Haag for his Grand Opening of his 2nd Haag Gym.

[RichKnapp]

[ehlisl]

Awesome Rich!