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

[RichKnapp]

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.


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]

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

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]

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]

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

*"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]

[Quelly]

sweet!

[RichKnapp]

sweet!

Wait till you read it. ^5 3DMJ.

[Quelly]

Wait till you read it. ^5 3DMJ.

time to go to borders! you rock rich!

[RichKnapp]

time to go to borders! you rock rich!

Thanks Eric.

[RichKnapp]

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]

Been popping in now and then. Congrats on the magazine and workouts are looking good

[RichKnapp]

Been popping in now and then. Congrats on the magazine and workouts are looking good

Thanks Roo. ^5

[RichKnapp]

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.

[Quelly]

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]

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]

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]

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]

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]

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]

Just wanted to pop in and say I read your article in NB&F. Nicely done!!! FREAK!

[RichKnapp]

Just wanted to pop in and say I read your article in NB&F. Nicely done!!! FREAK!

Thank you so much Oak.

[RichKnapp]

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]

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]

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]

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]

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

[Quelly]

so gangsta!

[RichKnapp]

so gangsta!

lol off season trash talk. lol

[RichKnapp]

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]

Dude, you are awesome and motivate me!