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  1. #1
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    Smile Rich Knapp, fighting the odds.

    Well as many people know, I did the first ever WNBF Pro Wheelchair show and took 1st place.





    Onward and upward to prepping for my next show and a better package. As a truly competitive bodybuilder knows, we are always prepping for one thing or another.

    I'm not 100% sure were or when I'll be rolling the stage again but there's no backing down. Pushing it as if I have a show this fall.

    I was 47 years old at this show and look forward to hitting the stage again before I turn 50. We will see how far my M.S. will let me go before it gets to the point I can't compete. The dieting has been taking it's toll on me these last few shows. I refuse to give in though.

    Onward to my Chest workout. Hope you all a great day.

    --------------------------------------------------------
    May 13th
    Chest:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint Rehab, 5g’s pure baking coca
    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C,
    2 rice cakes.
    w/o:

    Bb Bench Press
    • 135 x 10
    • 205 x 5
    • 225 x 5
    • 245 x 1
    • 255 x 1

    Incline Bb Bench Press
    • 205 x 5
    • 225 x 5
    • 245 x 3
    • 255 x 1
    • Cell Rush, LBA’s and LG-5
    • 205 x 7
    • 135 x 15 speed reps.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  2. #2
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ------------------------------------------------------------
    May 14th
    Arms:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475
    Intra w/o: 40g’s Karbolyn, BCAA’s
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C, 2 Pop tarts (1 foil pack), LBA, Cell Rush, LG-5

    w/o:
    Tri Press Downs
    • 60 x 20
    • 80 x 20
    • 90 x 20
    • 110 x 20 (elbow say it’s enough time for curls)
    Cable Curls
    • 110 x 5
    • 90 x 10
    • 70 x 15
    • 70 x 15 ( got a bad nose bleed had to quit. )
    Cell Rush, LBA and LG-5

    Was disappointed I had to stop but crap happens.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  3. #3
    Retired Pro W/C Bodybuild RichKnapp's Avatar
    Join Date: Nov 2009
    Location: Appleton, Wisconsin, United States
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    ----------------------------------------------------------
    May 15th
    Back:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, GlutaZorb
    Intra w/o: 40g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C,
    4 rice cakes.

    w/o: Today was about feeling and making every rep hurt. Last rep a real 5 sec static hold and squeeze.

    Cable High Rows, 4-2-4-1 tempo
    • 80 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10

    Cell Rush, LBA and LG-5

    Wide Grip Pull Ups, for saturation.
    • x 10
    • x 10
    • x 10

    No nose bleed today. So that’s a good thing.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  4. #4
    Chicken Legs Brah lukamura's Avatar
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    lukamura is offline
    Hella insipiring persona you are, damn. No excuses at all.
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  5. #5
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    Originally Posted by lukamura View Post
    Hella insipiring persona you are, damn. No excuses at all.
    ^5 Thank you much.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  6. #6
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    May 19th

    off weights.
    Day with my folks.
    ----------------------------------------------------------
    May 18th

    AAEFX CZ seminar day.
    Seminar went great. Did some press challenges. I personally just missed a 295 Flat Bb Press.
    --------------------------------------------------------------------------
    May 17th
    Upper Body Saturation (low weights – higher reps)

    Pre w/o: K-Otic, HMB’s, i-Ruch 475
    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, pineapple and almond shake. HMB’s, V-E, 2 rice cakes.

    w/o:
    High cable Rows
    • 100 x 15
    • 100 x 15
    • 100 x 15

    Bb Bench Press, Close grip
    • 135 x 15
    • 135 x 15
    • 135 x 15

    Cable Curls
    • 60 x 20
    • 60 x 20
    • AAEFX’s Cell Rush, LBA and LG-5
    • 60 x 20

    Tri’s got great blood flow from the Close Grips.
    -------------------------------------------------
    May 16th
    Ab’s:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475
    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

    w/o:
    Weighted High Cable (ropes) Ab Crunches S.S. with twisted Ab Crunches
    • 8 sets (same as 10 sets)

    AAEFX’s: LBA, Cell Rush and LG-5.
    • 2 more sets
    -----------------------------------------------------------------------------
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  7. #7
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ----------------------------------------------------------
    May 20th
    Back:
    Pre w/o: K-Otic, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 40g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, Low fat milk, spinach, banana shake. HMB’s, V-E, V-C, 1 foil pack of pop tarts.
    w/o:
    Pro Grip Lat Pull Downs to front
    • 100 x 10
    • 170 x 10
    • 190 x 10
    • 210 x 10 (had to fight super hard to keep form lost it on 8, 9 and 10)
    High Cable Rows
    • 210 x 8
    • 210 x 10 ofts, got dizzy on this one, ya babyyy i-Rush and Karbolyn pump.
    • 210 x 8, oups , crapped my pants. Who has the guts to even admit that or post it?
    Changed and cleaned up then.
    Cell Rush, LBA and LG-5
    Wide Grip Pull Ups, for saturation.
    • x 10
    • x 10
    • x 10
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  8. #8
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  9. #9
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ------------------------------------------------------------
    May 21st
    Arms: Saturation work

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, joint ReHab
    Intra w/o: 40g’s Karbolyn, BCAA’s, 5g pure baking coca
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMB’s, V-E, V-C, LBA, Cell Rush, LG-5

    w/o:
    Rope Cable Hammer Curls
    • 60 x 30
    • 60 x 30
    • 60 x 30
    • 60 x 20
    • 60 x 20
    • 60 x 20
    • 60 x 20

    Cable Tri Press Downs Over Hand grip, slow
    • 60 x 30
    • 60 x 30
    • 60 x 30
    • 60 x 30
    Cell Rush, LBA and LG-5
    • 60 x 30
    • 60 x 30
    50+ year old stubborn mule. Follow along at
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  10. #10
    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    Fighting the fight

    Rich,
    You keep fighting the fight man n keep inspiring the masses! You have done great things n appreciate the work ethic you bring that others could only hope to attain!
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  11. #11
    Registered User jaredmus's Avatar
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    jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000)
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    killin it in here man
    Trying to improve day in and day out.

    MY youtube-://www.youtube.com/user/JaredBodyB/videos

    My instagram-- JaredBB22
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  12. #12
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    Originally Posted by Cytrainer913 View Post
    Rich,
    You keep fighting the fight man n keep inspiring the masses! You have done great things n appreciate the work ethic you bring that others could only hope to attain!
    Originally Posted by jaredmus View Post
    killin it in here man
    Thanks much. Yeppers going to keep lifting and challenging myself.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  13. #13
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    --------------------------------------------------------
    May 22nd
    Chest:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint Rehab, 5g’s pure baking coca
    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMB’s, V-E, V-C,
    2 rice cakes.

    w/o:
    Bb Bench Press, 2-3-2-1 tempo
    • 135 x 10, 2-3-2-1 tempo
    • 155 x 10, 5-3-1-1 tempo
    • 155 x 10, normal tempo here down
    • 205 x 1
    • 225 x 1
    • 245 x 1
    • 255 x 1
    • 265 x CNS fail
    • Cell Rush, LBA’s and LG-5
    • 225 x 3
    • 225 x 3
    • 135 x 15 speed reps.

    Personal side, I'm now working with the DFAC bodybuilding fed. To help promote and grow there wheelchair class.
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  14. #14
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    --------------------------------------------------------

    I took the Holiday weekend off leading into a new training rotation.

    May 28th

    Chest and Tri’s:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint Rehab, 5g’s pure baking coca

    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5

    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, banana shake. HMB’s, V-E, V-C,

    2 rice cakes.

    w/o:

    Db Flat Bench Press (self load)

    70’s x 10
    80’s x 10
    90’s x 10
    100’s x 10
    110’s x 3
    115’s x 3 ( ¾ my body weight per arm )

    Tri Press downs
    60 x 15
    60 x 15
    60 x 15
    Cell Rush, LBA’s and LG-5
    60 x 15
    60 x 15
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  15. #15
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    May 29th
    Ab’s and Delts:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Glutazorb
    Intra w/o: 40g’s Karbolyn, BCAA’s, LBA, Cell Rush, LG-5, 5g pure baking coca
    Immediate Post w/o: AAEFX’s IGF-33 whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, V-C, Glutazorb, 2 tarts.

    w/o:
    Incline Bench Ab Crunches S.S. with twisted Ab Crunches
    • 8 sets (same as 16 sets)

    Single arm Cable Side Laterals/raises S.S. with 2 arm Front raises (R/L/F)
    • 20 x 10/10/10
    • 20 x 10/10/10
    • 20 x 10/10/10

    AAEFX’s: LBA, Cell Rush and LG-5.

    • 2 more sets
    Same as 24 single sets for the day. Plan was to do Bb Military Presses but with all the weather changes my back wasn’t up to it.
    -----------------------------------------------------------------------------
    50+ year old stubborn mule. Follow along at
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  16. #16
    Demon Fitness - Owner demonwareltd's Avatar
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    A fellow AAEFX user and an amazing inspiration to boot! Will be following along Rich!
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  17. #17
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    Originally Posted by demonwareltd View Post
    A fellow AAEFX user and an amazing inspiration to boot! Will be following along Rich!
    ^5

    Here's a link to a list of my present sups and timing of them.

    http://richknapp.wordpress.com/2013/...ming-12102010/
    50+ year old stubborn mule. Follow along at
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  18. #18
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 2nd
    10 min’s arm cardio. Did nonstop, fast, arm run/sprint style.
    -------------------------------------------------------------
    May 31st – June 1st off
    ----------------------------------------------------------
    May 30th
    Back and Biceps:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMB’s, V-E, V-C.

    w/o: 5-2-4-1 tempo, rep range work

    High Cable Rows
    • 130 x 10
    • 130 x 10
    • 130 x 10

    Pro Grip Lat Pull Downs to front
    • 130 x 10
    • 130 x 10
    • 130 x 10

    Db Alternating Curls SS with Hammer Grip
    • 30’s x 10/10
    • 30’s x 10/10
    • 30’s x 10/10

    Cell Rush, LBA and LG-5

    for saturation.
    • 30’s x 10/10
    • 30’s x 10/10
    50+ year old stubborn mule. Follow along at
    https://forum.bodybuilding.com/showthread.php?t=177980091&pagenumber=
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  19. #19
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 3rd
    Chest and Tri’s:

    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint Rehab
    Intra w/o: Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
    2 rice cakes.

    w/o:
    Db Flat Bench Press (self load)
    • 75’s x 5
    • 95’s x 5
    • 115’s x Failed self-load today

    Bb Presses
    • 135 x 5
    • 205 x 5
    • 255 x 2
    • 275 x 1
    • 280 x Failed (legs started to spaz from nerve stress, left ham and right calf) Peanut is edgy.
    • 255 x 1
    • 205 x 5

    Tri Press downs
    • 65 x 15
    • 65 x 15
    • 65 x 15
    • Cell Rush, LBA’s and LG-5
    • 65 x 15
    • 65 x 15
    50+ year old stubborn mule. Follow along at
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  20. #20
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 5th

    Back:

    Pre w/o: K-Otic, 10g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

    Intra w/o: 20g’s Karbolyn, BCAA’s, Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5

    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

    w/o:

    High Pulley Stiff Arm Pull Downs, squeezing the Lats hard.

    45 x 10
    45 x 10
    50 x 10
    60 x 10
    60 x 10
    60 x 10
    45 x 15
    45 x 15
    ----------------------------------------------------------------

    June 4th

    Delts:

    Pre w/o: K-Otic, 10g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3

    Intra w/o: 20g’s Karbolyn, BCAA’s, (before last 2 sets LBA, Cell Rush, LG-5)

    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.

    w/o:

    Db Overhead/Military Presses
    Deep, Slow, not my normal 90* reps, shoulders sounded like firecrackers or Rice Crispy cereal even with the Joint ReHab.

    30’s x 20 for 8 sets.

    Very busy day but I got a workout in. A light w/o is better than NO w/o. The next week will be very busy on the personal life side but I’ll get some kind of workout in each day.
    50+ year old stubborn mule. Follow along at
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  21. #21
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ------------------------------------------------------------
    June 6th
    Arms: Saturation work
    Pre w/o: K-Otic,10g’s Karbolyn, HMB’s, i-Ruch 475, joint ReHab
    Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca
    Immediate Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach shake. HMB’s, V-E, V-C, LBA, Cell Rush, LG-5, 2 rice cakes.
    w/o:
    Cable Curls Downs, 5-3-5-1 tempo
    • 45 x 10
    • 45 x 10
    • 45 x 10
    • 45 x 10
    • 45 x 10
    • 45 x 10
    • 45 x 20 (normal tempo for saturation)
    • 45 x 20
    50+ year old stubborn mule. Follow along at
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  22. #22
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 7th
    10 min’s arm run cardio day.
    -----------------------------------------------------
    June 8th
    Off everything day.
    ----------------------------------------------------
    June 9th
    Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint Rehab
    Intra w/o: Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s NF Pro whey, non-fat cottage cheese shake. HMB’s, V-E, V-C
    2 rice cakes.
    W/O:
    Db Alternating curl S.S. with Bb Flat Bench Presses
    • 30’s x 10/205 x 10
    • 30’s x 10/205 x 10
    • 30’s x 10/205 x 10
    Tri Press Downs S.S. with Wide Grip Pull Ups
    • 45 x 15/ x 10
    • 45 x 15/ x 10
    • 45 x 15/ x 10
    50+ year old stubborn mule. Follow along at
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  23. #23
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    --------------------------------------------------------
    June 10th
    Chest and Tri’s:
    w/o: Morning (A) Pre: Kre-Alkalyn Pro
    Tri Press downs Super sets. Overhand /Ropes/Underhand
    • 45 x 10/10/10
    • 45 x 10/10/10
    • 45 x 15/15/15
    Same as 9 single sets PostW/O “A” - 2 tuna fish sandwiches made with double protein bread.

    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, i-Ruch 475, Joint Rehab
    Intra w/o B: 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
    2 rice cakes.
    Db Fli’s (deep, feeling the pull/stretch)
    • 30’s x 10
    • 30’s x 15
    • 30’s x 15
    • 30’s x 15 (ouch, hurt so good)
    • 30’s x 15
    Outer Pec’s sore but here we go.
    Bb Presses
    • 205 x 5
    • 205 x 10
    • 205 x 10

    What the "H" just happened. (In a good way) Only first day so that's all I'm saying.
    50+ year old stubborn mule. Follow along at
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  24. #24
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ------------------------------------------------------------
    June 11th
    W/O “A” (8:30am): Ab’s:
    Pre w/o: K-Alkalyn Pro
    Intra w/o: WATER
    Immediate Post w/o: GlutaZorb, 40+g’s in protein - Lunch (9am)
    w/o:
    Incline bench Crunches S.S. with Twisted Crunches
    • 6 sets (didn’t count the reps)

    W/O “B” (12:00 noon) Delts
    Pre w/o: Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3
    Intra w/o: 20g’s Karbolyn, BCAA’s, Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.
    w/o:
    Bb Military Presses, Slow and Deep, Took it slow seen I haven’t done them in a while. Balance is a issue here.
    • 45 x 10
    • 45 x 15
    • 65 x 15
    • 95 x 10
    • 115 x 10
    • 135 x 10
    • 135 x 7
    • 135 x 5
    50+ year old stubborn mule. Follow along at
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  25. #25
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 14th
    10 min hand/arm sprint cardio.
    --------------------------------------------------------------
    June 13th
    Back:
    Pre w/o: Kre-Alkalyn Hardcore, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMB’s, V-E, V-C.
    w/o:
    High Cable Rows
    • 100 x 10
    • 170 x 10
    • 220 x 10
    • 220 + chains x 10
    Pro Grip Lat Pull Downs to front
    • 170 x 10
    • 170 x 10
    • 170 x 10
    Cell Rush, LBA and LG-5
    for saturation.
    • 100 x 20
    • 100 x 20
    ------------------------------------------------------------
    June 12th
    “A” (8:30am) Arms:
    Pre w/o: Kre-Alkalyn, GutaZorb
    Intra w/o: WATER
    Immediate Post w/o: Lunch
    w/o:
    Cable Curls Downs S.S. with DB Alternation Curls
    • 45 x 20/30’s x 10
    • 45 x 20/30’s x 10
    • 45 x 20/30’s x 10
    • 45 x 20/30’s x 10
    Same as 8 single sets.
    ----
    W/O “B”: 12:00 noon
    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, i-Ruch 475, Joint Rehab
    Intra w/o B: 20g’s Karbolyn, 5g’s pure baking coca, BCAA’s, LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
    2 rice cakes.
    W/O:
    1 set of Warm up Pull Ups
    Chin Up grip Pull Downs
    • 3 sets
    Unexpected day. Will hit back more tomorrow.
    50+ year old stubborn mule. Follow along at
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  26. #26
    Inner Builder Ccm644's Avatar
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    Sorry im late this log, followed your last one, great job and congrates
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


    My Blog - www.innerbuilder.weebly.com

    Fat is temporary, strength and muscle is not
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  27. #27
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    Originally Posted by Ccm644 View Post
    Sorry im late this log, followed your last one, great job and congrates
    ^5 Thanks much
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  28. #28
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 18th
    Back:
    Pre w/o: Kre-Alkalyn Hardcore, HMB’s, i-Ruch 475, GlutaZorb, Joint ReHab
    Intra w/o: 20g’s Karbolyn, BCAA’s, 5g pure baking coca, LBA, Cell Rush, LG-5
    Immediate Post w/o: AAEFX’s NF-Pro whey, non-fat cottage cheese, Low fat milk, spinach shake. HMB’s, V-E, V-C.
    w/o:
    Single arm High Cable Rows (R/L)
    • 100 x 10/10
    • 100 x 10/10
    • 100 x 10/10
    High cable Rows, slowww
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 150 x 10
    • 150 x 10
    Cell Rush, LBA and LG-5
    for saturation.
    • 100 x 20
    • 100 x 20

    --------------------------------------------------------
    June 17th
    Chest and Tri’s:
    w/o: Morning (A) 8:30am Pre: Kre-Alkalyn, i-Rush
    Tri Press downs Jumbo sets. Overhand /Underhand/Overhand
    • 35 x 10/10/10
    • 50 x 10/10/10
    • 50 x 10/10/10
    • 50 x 10/10/10
    Same as 12 single sets.
    Post W/O “A” - Lunch. (Father’s Day weekend left overs).
    -------------------------------------------------------------------------------------------
    Pre w/o B: **NEW** K-Alkalyn Hardcore (3 caplets), HMB’s, Joint Rehab
    Intra w/o B: 20g’s Karbolyn, 5g’s pure baking coca. LBA, Cell Rush, LG-5 just before last set.
    Immediate Post w/o B: AAEFX’s NF Pro whey, non-fat cottage cheese, spinach, shake. HMB’s, V-E, V-C
    2 rice cakes.
    Db Presses as a warm up. (Doing Tri’s earlier, the pecs are forced to do more of the work.)
    • 55’s x 15
    • 75’s x 10
    • 75’s x 10
    • 75’s x 15
    Band Fly’s, with a squeeze.
    • x 20
    • x 20
    • x 20
    • x 20
    • x 20
    50+ year old stubborn mule. Follow along at
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  29. #29
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    June 20th
    Ab:
    Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s
    Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
    Incline Bench Crunches
    • 6 sets, didn’t count just went until it knocked the wind out of me.
    Liking the Hardcore. Kind of like K-Otic without needing to measure it out. Down side is, no good tasting flavors to drink. Lol But I can live with that.
    ------------------------------------------------------------
    June 19th
    Arms:
    Pre w/o: Kre-Alkalyn Hardcore, GutaZorb, i-Rush, HMB’s
    Intra w/o: WATER, 2nd to last set: LBA Pro, Cell Rush and Raspberry Rush AAEFX Glutamine
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Karbolyn shake. 2 rice cakes
    w/o:
    Cable Curls
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    50+ year old stubborn mule. Follow along at
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  30. #30
    Retired Pro W/C Bodybuild RichKnapp's Avatar
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    ------------------------------------------------------------
    June 21st

    W/O: Delts
    Pre w/o: Kre-Alkalyn Hardcore, 10g’s Karbolyn, HMB’s, i-Ruch 475, Joint ReHab, D-3
    Intra w/o: 20g’s Karbolyn, BCAA’s, 100% Pure Dark Baking Coca ( 5g’s pure baking coca has more antioxidants than 1 cup of Blueberries.), before last 2 sets LBA, Cell Rush, LG-5
    Immediate Post w/o: NF-Pro whey, non-fat cottage cheese, spinach, Pineapple shake. HMB’s, V-E, 2 rice cakes.
    w/o:
    Bb Military Presses, Power day
    • Bar x 20
    • 135 x 5
    • 135 x 5
    • 145 x 5
    • 155 x 5
    • 175 x 5
    • 195 x 3
    • 210 x 1 – failed on rep 2
    • 215 x 1, New PR
    • 225 x F
    • 135 x 10
    • 135 x 10
    50+ year old stubborn mule. Follow along at
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