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

[RichKnapp]

Dude, you are awesome and motivate me!

Thanks for the kind words Paul

[RichKnapp]

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]

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]

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]

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]

Rich!!! Hey,..great writeup on natural bodybuilding magazine,..Hows the wheels brotha!! Miss ya my man!

[RichKnapp]

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]

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]

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]

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]

sweet work out I think the vids say it all.





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

[RichKnapp]

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]

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.



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



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]

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]

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]

The vids are great Rich, lets us see how you do your thing....which is working! Keep it rolling buddy!

[RichKnapp]

The vids are great Rich, lets us see how you do your thing....which is working! Keep it rolling buddy!

Thanks Luke. Here comes another one.

[RichKnapp]

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


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

[Stoner90]

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]

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]

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]

Please take a moment of silence

[RichKnapp]

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]

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.











This left forearms ready for full effort lifts.

[Bnizzle163]

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.











This left forearms ready for full effort lifts.

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

[RichKnapp]

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

Thanks Bnizzle.

NB&F was a great honor for me.

[RichKnapp]

B/W= 167



Followed by this.



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]

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]

[RichKnapp]

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.