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

[ehlisl]

Right on Rich! Saw that earlier on FB! You've been doing some great things for the sport!

[RichKnapp]

Right on Rich! Saw that earlier on FB! You've been doing some great things for the sport!

Thanks Luke. I can't take all the credit. This has been a "Team WCBBG" effort.

[RichKnapp]

April 4th

B/W= 137.0

Macro's: Pro = 175 , Carb = 80 , Fat = 36

“A”
Packed gym but got 25 Sets and 20 min's cardio in, and in 70 min's.

4 Sets “Glass Style” Db Side Delt Raises.
4 Sets of Seated Incline Bench Db Curls
5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
5 Sets Reverse Straight Bar Tri Press Downs
2 Sets H.S. ISO Shoulder Presses.

“B”
4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
3 Sets Straight Bar Low Pulley Bi Curls


30 min's Posing

For more http://freakonwheels.com/april-3rd-april-9th/

[RichKnapp]

April 6th
9 days out, last power Chest day
Body weight this morning = 136.4
Re-feed macro's: Pro = 175 , Carb = 180 , Fat = 36

15 sec breaks between sets, 30 sec break between exercises.
Total weights for the ISO's, 20 sets

H.S. ISO Incline Presses
196 x 5
288 x 3
288 x 2
196 x 8
196 x 5

H.S. ISO Flat Press
216 x 5
306 x ½ rep
266 x 3
266 x 2
216 x 5
216 x 4

Machine Extended Arm Flies. 4-4-4-1 tempo
70 x 10
70 x 17 (this sets a speed set)
85 x 10
185 x 8 (this was a killer, back to 4-4-4-1 tempo)
4-4-4-1 tempo and drop sets from here down.
90 x 10
70 x 10
50 x 10
40 x 10
40 x 10

1 hour posing tonight.

[RichKnapp]

April 7th –
B/W (day after re-feed) 136.4
Macro's today: Pro = 175, Carb = 80, Fat = 36

Last Back Power day before show day. 15 sec brakes (only long enough for Tammy to add or subtract plates) 23 sets.

H.S. ISO High Row (7)
*single arm pulls
92 x 5
137 x 5
182 x 5
272 x 3 = 1/2 reps
182 x 5
*both arm pulls, squeeze and hold on contraction.
274 x 8
184 x 12

H.S. ISO Low Rows (6)
*single arm
98 x 8
188 x 5
* both arm pulls, squeeze and hold on contraction.
286 x 5
286 x 5
196 x 10
106 x 10

Db Shrugs, Seated Incline Bench, Face up. (4)
100's x 12
100's x 12
100's x 12
100's x 12

FreeMotion Crucifix Lat Pulls (3)
3-2-4-1 tempo
100 x 10
120 x 10
120 x 10

FreeMotion Lat Pull Downs (3)
5-3-5-1 tempo
80 x 10
80 x 16 (had a 30 sec brake)
80 x 8

1 hour posing tonight at the least.

[ehlisl]

I know your going through alot Rich, but best of luck with everything!! Just thinking of you buddy!

Peak week buddy!

[N01SYtZ]

Saw your status a few days ago on FB.. Hope everything is going well bro, and I hope everything works out!
Good luck with everything!

[RichKnapp]

I know your going through alot Rich, but best of luck with everything!! Just thinking of you buddy!

Peak week buddy!

Saw your status a few days ago on FB.. Hope everything is going well bro, and I hope everything works out!
Good luck with everything!

Thanks guys.

[Stoner90]

Thanks guys.

SHOW TIME! Glad it is going to work out for you and making the show. Time for the fun part.

[DREhova 87]

CONGRATS TO THE FIRST WNBF W/C PRO! You got it dude! Yes!

[healthybodies]

CONGRATS TO THE FIRST WNBF W/C PRO! You got it dude! Yes!

Update and pics please Rich. Can't wait to hear the great news.

[Quelly]

What an amazing thing you've accomplished Rich...so awesome

[RichKnapp]

CONGRATS TO THE FIRST WNBF W/C PRO! You got it dude! Yes!

Thank you very much.

Update and pics please Rich. Can't wait to hear the great news.

Tammy had people walking in front of her so I just have pics from the web. I have a DVD with good one coming in about 4 weeks.

What an amazing thing you've accomplished Rich...so awesome

Thanks Eric. You all at 3DMJ were th start of it all. I will never forget it.

[RichKnapp]

Well many of you know by now I'm WNBF Pro now.

But back to work today I have the US in 21 days.

B/W = 140.0

macor's: Pro= 175, Carb's= 80, Fats= 36

20 min's cardio and 15 min posing tonight.

Starting tomorrow Tammy is on days so my w/o's will be moving to 3pm. Adjustments will be made.

[devinh]

huge congrats Rich! i'm a little upset it took me this long to find your log, but better late than never. again, awesome job, a real inspiration.

[andyboi]

Outstanding results brother!

[RichKnapp]

huge congrats Rich! i'm a little upset it took me this long to find your log, but better late than never. again, awesome job, a real inspiration.

Outstanding results brother!

Thank you both. ^5. It was a honor to be on stage with the guys. They all are a classy group.

[RichKnapp]

[AustrianOakJr]

Well many of you know by now I'm WNBF Pro now.

But back to work today I have the US in 21 days.

B/W = 140.0

macor's: Pro= 175, Carb's= 80, Fats= 36

20 min's cardio and 15 min posing tonight.

Starting tomorrow Tammy is on days so my w/o's will be moving to 3pm. Adjustments will be made.

Freaking CONGRATS!!!!! DUDE!!! That is awesome. Im happy for you. I can wait to see that pro-debut. Lots of great things happening for the guys on this forum lately. This is great.

[RichKnapp]

Freaking CONGRATS!!!!! DUDE!!! That is awesome. Im happy for you. I can wait to see that pro-debut. Lots of great things happening for the guys on this forum lately. This is great.

Thanks Oak. As for a full pro w/c show debut it wont be till 2013. Till then I don't know exactaly how they will run it untill they have the first 5 w/c pro's.

[Bnizzle163]

Congrats on the much deserved pro card win! Proud of you Rich!

[RichKnapp]

Congrats on the much deserved pro card win! Proud of you Rich!

Thanks Bnizzle. 3DMJ all the way. ^5

[RichKnapp]

April 19th
B/W= 137.2
Macro’s: Pro= 175, Carb= 80, Fat= 36
Workouts moved to afternoons. Today 32 sets in 50 mins. Chest and Tri’s.
Bb Decline Press
• 135 x 5 (warm up )
• 225 x 3
• 225 x 3
• 225 x 3
• 225 x 3
4-0-4-0 Tempo
• 135 x 10
• 135 x 8
• 135 x 7
H.S. ISO Seated Press (seat set real low to hit Upper pecs)
• 104 x 5
• 194 x 3
• 194 x 2
• 194 x 2
• 194 x f
4-0-4-0 Tempo
• 104 x 10
• 104 x 6
• 104 x 6
FreeMotion Cable Flies 4-0-4-0 Tempo
• 50 x 15
• 50 x 10
Tri Press Downs = 3 Tri Sets for total of 9 sets, grips=over hand, ropes, underhand, 10 reps each with 80 lbs.
Took my AAEFX Cell Rush and LG5.
Rope Tri Press downs for a Saturation Set
H.S. ISO Horizontal Press with 126 lbs for a Saturation Set.
These Sat sets were to get the blood flowing through the tissues worked and carry the sups deep into them before taking my NF-Pro Whey protein and Fig bar.

[RichKnapp]

day show. Tan was a little thick for the lighting.

[healthybodies]

Sweet video and pics Rich. Gave me tingles.

[RichKnapp]

Sweet video and pics Rich. Gave me tingles.

I still get all choked up watching it. Its surreal.

[RichKnapp]

B/W = 136.4

Macro’s: Pro= 175, Carb= 80, Fat= 36
Core and Delts today. 70 min’s gym time.
Tried the Abb Machine again and see how my back reacts.
1. 65 x 10
2. 80 x 10
3. 90 x 8
4. 70 x 10
5. 70 x 10
6. 70 x 10
7. 60 x 15
8. 60 x 10

Db Pull Overs 3-3-4-2 Tempo
1. 50 x 10
2. 50 x 10
2-2-2-0 Tempo
3. 50 x 15
4. 50 x 15

Db “Glass Style” Side Delt Raises
1. 45 x 10
2. 50 x 10
3. 50 x 10
4. 50 x 10
5. 45 x 10
6. 45 x 10

“Glass Style” Cable Reverse Flies
1. 30 x 10
2. 30 x 10
3. 30 x 10
4. 30 x 10
5. 20 x 10
6. 20 x 10

H.S. ISO Shoulder Press
1. 110 x 10
2. 200 x 6
3. 290 x f
4. 250 x 3
5. 250 x 2
6. 200 x 6
7. 110 x 15
8. 110 x Sat Set

[RichKnapp]

http://forum.bodybuilding.com/showth...#post668265751