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

[RichKnapp]

Ya baby.... I just got the go ahead from Charley C. (INBF Pres) to be able to cross over and also do Open class and Masters. With the understanding I won't get pionts for legs. I just have to makes sure I make all my pionts with my upper body. Its on now. ^5

[RichKnapp]

Chest and tri's, "A" and "B" work outs done. 17 sets chest, 12 for Tri's.

"A"
Db Presses
4 sets

Smith Machine Incline presses
3 sets

Smith Machine 1/2 presses (Like a board press but with spotters instead)
3 sets

Machine Extended Arm Flies
4 sets

"B"
BB Press
1 set

Tri Press Downs
Ropes 4 sets
Palms Up 4 sets
Palms down 4 sets

*** Storms last night, over slept with the little sleep I did get. Rushed to get to the gym. Work out "A" was done 1/2 asleep.
Plus the no sleep ripped my weight down to 164.8 lbs. Thats down 1.4 lbs in one day. I'm hitting my macro's, so I hope that helped keep most of that to fat.

[RichKnapp]

B/W down to 164.6 today. Shoulders today, 12 sets. Forearms 8 sets.

Wiped out from the weather. Sun I will post pics. Got the camera back but have a wedding tomorrow so I won't be on.

[RichKnapp]

Considering I couldn't use my laptop and "ProTrack" progarm all yesterday I did very well on refeed. I must have came very very close to my re-feed macro's. I only gained 1.8 lbs. (goal is 1.5-2.0 on a re-feed.)


B/W= 166.4 (morning after re-feed) I will be taking another rest day today. I'm hitting a new w/o layout tomarow and wan't to be fresh and rested for it.
Going back to Chest and tri's, Shoulders and forarms, Back and Bi's also a split style rutein.

[RichKnapp]

Ya baby.... I just got the go ahead from Charley C. (INBF Pres) to be able to cross over and also do Open class and Masters. With the understanding I won't get points for legs. I just have to makes sure I make all my points with my upper body. Its on now. ^5

As a note:
With this, it opens me up if I score perfect upper body in my Open class theres a chance for me to win my class and go "Over All" this opens up a minuet chance at a pro card for me. I thrive on minuet chances. With this my log now become my "Run to Pro card".

[RichKnapp]

B/W= 165.4
Chest and Tri's today. Went back to 2 work outs a day.

Power at the gym:

Db presses, 4 sets. ( only did 80's testing out forarms after the 3 day break)

H.S.ISO Presses, 4 sets

Machine Extended Arm Flies, 4 sets

Tri Underhand Grip Press Downs, 4 sets

Tri Overhand Press Downs 2 sets then Whole stack for 6 and a P.R. ( Jeromie held me down)

Home "B" work out:

CG Bb Pressed S.S. with Bb Presses. 4 sets

Tri Rope Press downs 4 sets

Forarms and elbo's feel pretty good. I'll go up a little slower to prevent injury and stick to RR and not do ME lifts as often for a few weeks. Missing some ME's and PR's is better than wipping a arm and being out of next years shows.

[RichKnapp]

Great work outs. 10 out of 10

"A" work out:
Db Side Later. Raises 4 sets
" Front Raises 4 sets
BTN Presses 4 sets
Reverce Machine Extended Arm Flies , 3 saturation sets

"B" work out:
Weighted Abb Crunches 4 sets

Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

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

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
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]

Goal this bulk was thickness. Bulk time= End of May 2010 - Begining of Sep 2010.

[RichKnapp]

Off weights but did 20 min's. Hand bike cardio for a 103 cal burn.

My weight went up due to high sodium yesterday.

[Quelly]

looking thicker my man!

[RichKnapp]

looking thicker my man!

Thanks Eric. That was the goal.

[RichKnapp]

That Test Charge I was taking and loved, AAEFX is having a intro deal on it.

AAEFX K-OTIC/Test Charge Mega Special...
We are running a limited 4-day mega special on the stack from the Olympia.

The link to it is:

http://www.aaefx.com/magento/test-ch...a-special.html

The main details are on that page.

[RichKnapp]

B/W=164.4
"A" work out was ME/Power work out. Tri press downs after close grip Bb presses. Heres some highlights. Work out "B" will be saturation sets.



sups:
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

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

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1)


between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
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

[Turbulence24]

Goal this bulk was thickness. Bulk time= End of May 2010 - Begining of Sep 2010.

huge improvements, I'm especially digging the side chest. Keep it up man, you're puttin in work!

[RichKnapp]

huge improvements, I'm especially digging the side chest. Keep it up man, you're puttin in work!

Thanks T.




Off weights today. B/W= 164 not as low as It should be so I'm not doing a re-feed today. May do a few weighted abb crunches tonight.

Weight drop is at a up and down/halt so droped carbs down 10. Macro's: Pro 195, Carbs 151, Fats 46. I may add 1 day a week of cardio. I rather not this early but will do what I have to. This next week will be the desiding factor on this.

[RichKnapp]

2011 Buckeye Classic flier

[Quelly]

2011 Buckeye Classic flier

who's the sexy guy sitting down in the left corner?

[RichKnapp]

who's the sexy guy sitting down in the left corner?

lol You got the sitting part right. lol

[RichKnapp]

B/W = 164.4
Going to start 1 or 2 days cardio

Delts & Forarms today

Db Side Delt Raises 3 sets
Db Front Delt Raises 3 sets
Smith Over Head Presses 4 sets


Wrist curls 3 sets
Reverse Wrist curls 4 sets


Company tonight, talked training and may train a guy at the apartment a few nights a week for general fittness.

[Matt593]

So looks like I will finally get to meet Mr. Rich Knapp @ the Buckeye. Awesome! Should be a great time.

You've got me subbed.

[RichKnapp]

So looks like I will finally get to meet Mr. Rich Knapp @ the Buckeye. Awesome! Should be a great time.

You've got me subbed.

I will be honored to meet you. ^5

[RichKnapp]

Got the sodium tracked down. B/W = 163.0
Power Back day

Work out "A"

H.S. ISO High Rows (weight per side)
85 x 15
135 x 10
180 x 9
225 x 4 (1/2 reps) weight PR
135 x 12
90 x 20 (sat set with Glass Grip)

H.S. ISO Seated Row (weight per side)
90 x 15
135 x 10
180 x 5
135 x 10
90 x 20 (sat set)

Incline bench Face down Db Shrugs.
90's x 11, 11, 11, 20 (don't know what happened in set 4 but I'm not going to complain)

Db Curls. (wide, out side, palm up curl up on incline bench very stricked)
40's x 1
30's x 5
30's x 7,7

Free Motion Cable Fly Machine High Curls.
60 x 10
70 x 4,4

EZ Bar Preacher Curls (plate weight only)
40 x 11,10
20 x 25 (sat set)

Work out "B" will be RR/S sets for back and Bi's

4 sets of Lat Pulldowns
4 sets Low pulley Cable curls with a Streight Bar

Sups today. I am cycleing off a few I take.

Sups:
Wake Up:
AAEFX Kre-Celazine
AAEFX Nytric Pro
AAEFX Lean Fix
AAEFX Tribulus (untill I get more Test Charge)

Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX HMB (1) (OFF)
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

30 min pre meal AAEFX Lean Fix

Lunch:
V-E
AAEFX V3 (1) (OFF)
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX HMB (1) (OFF)

between meals:
AAEFX Nytric Pro


At later meal or post "B" work out :
AAEFX IGF33 Elite
AAEFX LBA
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3 (1) (OFF)
V-D3

30 mins pre supper:
AAEFX Lean Fix
AAEFX Nytric Pro

60 min before bed:
AAEFX ZMA (OFF)

Bed time:
Leucine

[DREhova 87]

I see you got the tricep extention on video! That press machine looks cool, I wish they had that version at my gym. And your def looking thicker!

[RichKnapp]

I see you got the tricep extention on video! That press machine looks cool, I wish they had that version at my gym. And your def looking thicker!

Thank you very much for the kind words. I will post pics and vids now and then threw the cut.

[RichKnapp]

Off weights today. May do some weighted abb crunches though later.
B/W = 162.4

[tsajdak]

The dedication and attention to detail you have is amazing. Can't wait to meet you come April at the Buckeye Classic, I will be there for sure.

[RichKnapp]

The dedication and attention to detail you have is amazing. Can't wait to meet you come April at the Buckeye Classic, I will be there for sure.

Thanks T. I am looking forward to meeting new people that I only know threw the web.
I'll be the guy in the wheelchair. lol
actually we have a descent line up for the wheelchair class.

[tsajdak]

Thanks T. I am looking forward to meeting new people that I only know threw the web.
I'll be the guy in the wheelchair. lol
actually we have a descent line up for the wheelchair class.

That is awesome. I am really looking forward to seeing what you guys are bringing.

[RichKnapp]

That is awesome. I am really looking forward to seeing what you guys are bringing.

We have a good mix of Pars,medical and quads W/Cbbers doing the show. We are all top noch in our class. It will be great seeing the best of the best Natural Wheelchairs on the stage and going head to head.

[tsajdak]

We have a good mix of Pars,medical and quads W/Cbbers doing the show. We are all top noch in our class. It will be great seeing the best of the best Natural Wheelchairs on the stage and going head to head.

Should be a great show all around. Rich and crew do an outstanding job.