Rich Knapp, fighting the odds.

[RichKnapp]

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.

[RichKnapp]

------------------------------------------------------------
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.

[RichKnapp]

----------------------------------------------------------
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.

[lukamura]

Hella insipiring persona you are, damn. No excuses at all.

[RichKnapp]

Hella insipiring persona you are, damn. No excuses at all.

^5 Thank you much.

[RichKnapp]

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

[RichKnapp]

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

[RichKnapp]

[RichKnapp]

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

[Cytrainer913]

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!

[jaredmus]

killin it in here man

[RichKnapp]

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!

killin it in here man

Thanks much. Yeppers going to keep lifting and challenging myself.

[RichKnapp]

--------------------------------------------------------
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.

[RichKnapp]

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

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

[RichKnapp]

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.
-----------------------------------------------------------------------------

[demonwareltd]

A fellow AAEFX user and an amazing inspiration to boot! Will be following along Rich!

[RichKnapp]

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/

[RichKnapp]

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

[RichKnapp]

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

[RichKnapp]

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.

[RichKnapp]

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

[RichKnapp]

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

[RichKnapp]

--------------------------------------------------------
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.

[RichKnapp]

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

[RichKnapp]

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.

[Ccm644]

Sorry im late this log, followed your last one, great job and congrates

[RichKnapp]

Sorry im late this log, followed your last one, great job and congrates

^5 Thanks much

[RichKnapp]

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

[RichKnapp]

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

[RichKnapp]

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