Over 50, M.S. and starting lifting again.

[RichKnapp]

Some know me as Rich "The Freak On Wheels" Knapp.
This is a pic at 47 years old. I'm 54 now. (2020)



I had to stop lifting for comp. (Wheelchair class in INBF and WNBF at end) I had neck issues. I't killed me to just be around bodybuilding so I hat to walk away 100%.

I came to grips I can't compete any more. I can lift for general health. I now work with a few close friends of family and one of my son's.

I lift for health and I can use my legs now. Not enough to lift to build so I can't compete wheelchair or able body.

I have a small w/o area in my basement with a Hoist plate machine with leg press and High Low pulley tower, Sissy Squat machine, FID bench and old school spin handle Db's that go to 60 lbs each.

Over the last year I have put on and regained size and strength.

I may start logging here once again.

[MoEcho]

Hey Rich. Been following you for some time. I really do hope you start logging again. Looking forward to following again!

[ElrondHubbard]

Your journey has already humbled most of us. Looking forward to following the continuation of it!

[RichKnapp]

Hey Rich. Been following you for some time. I really do hope you start logging again. Looking forward to following again!

Your journey has already humbled most of us. Looking forward to following the continuation of it!

Thanks you.
Here is my first log. Boom baby BOOM.

[RichKnapp]

April 09, 2020 ARM day

Sip of water between sets.

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Rope Hammer Curls
5 sets of 10 reps each.

45 deg Bench Alternating Db Curls
5 sets of 10 reps each

Db Concentration Curls
5 sets of 10 reps each

Rope Tri Press Downs
5 sets of 10 reps each

Seated Tri Press Downs
5 sets of 10 reps

Underhand Grip Tri Press Downs
5 sets of 10 reps

Narrow Bar Cable Curls
Saturation Set no counting reps

Narrow Bar Rev Grip Tri Press Downs
Saturation set no counting reps


Total of 30 working sets for day. 32 total sets

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Just for fun. I know pump will go down.
I measured my arms pumped and post workout and they came up 17".

Just good to see 17 cold and non pumped is in my future.



My rotation at this time will be.

Monday - Chest
Tue - Delts
Wed - Back
Thur - Arms
Fri - Legs


Yes I can work my legs a little and getting better now. I kid I look like Gru from the cartoon. I can walk (not run). Big stores I still need my chair but general around house and yard and such I don't. So don't expect huge leg w/o posts lol.

I'm rotating between

single sets
Super sets
Jumbo sets

in a one week for each rotation.

I use the machine that goes to 205 and for legs 410. Plus I have spin handle Db's that only go to 65 if I build a single or 60 for doubles.

How do I make this work? It's all in the tempo, sets, reps you do.
Mostly the tempo. I do a LOT of slow controlled work. I don't believe in throwing the weight. I believe in a controlled "you control the weight" NOT momentum lifts. Make the muscle truly do the work.

A lot of 4-2-4-1 tempo work.
(counts)
4 = lift
2 = squeeze
4 = control the extension (resisted negative)
1 = pause to start a new rep





final set up.jpg
SSq.jpg

[RichKnapp]

I was logging on my web site and Face Book but got sick of all the crap on F/B.
I still log on my web site, but going to log on here also now. Not sure if I'll stay on F/B even though I have several pages on there. It's getting to be just a huge bi*ch session over there. IMO as a older person.

[Marius_Ursus]

I was logging on my web site and Face Book but got sick of all the crap on F/B.
I still log on my web site, but going to log on here also now. Not sure if I'll stay on F/B even though I have several pages on there. It's getting to be just a huge bi*ch session over there. IMO as a older person.

I hear you. I've narrowed my friends list on FB considerably in the last month.

[RichKnapp]

Pic's of me this spring. One with my son before all this Covid 19 stuff. I still w/o at home but son (19 years old) lives at his mom's house yet.

[RichKnapp]

Pulling my pre and post sups.
Yes, I still weigh everything out.
I'm no longer with AAEFX.
I try new things and see how they work with my body chemistry vrs cost. At this time MTS Nutrition I have found reacts very well with my body chemistry. Also isn't a bad cost per serving.






sups.jpg

[RichKnapp]

Just my thoughts after return.




I should have said. "I would confuse people" if I put my plates and such into on line logs. I even get confused some times reading my last weeks log. lol

[RichKnapp]

Friday April 10, 2020 LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Ended early due to w/o alone and legs started to fell a not good wonky.
10 rep goal today.

Leg Press
5 sets of 10, 10, 10, 10, 4 reps

Leg Extensions
5 sets of 10, 7, 7, 8, 7 reps

Sissy Squats
3 sets of 3, 4, 4 reps

13 sets for the day.
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Super sets week.
Monday April 13, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Water between sets. 8 rep goal week

Incline Machine Press S.S. –> Incline Db Flies
5 Super sets – 8/8, 8/8, 8/8, 8/8, 8/8 reps.

Machine Flat Press S.S. –> Db Flat Bench Press
5 Super sets – 8/8, 8/8, 8/8, 8/8, 4/8 reps

Db Flat Press S.S. –> Db Flat Flies
2 Sat sets. No counting reps.

Same as 20 single sets.
2 Saturation sets
Total same as 22 singles.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[ElrondHubbard]

Really looking good, Rich! You're not an "old" man in my book!

[RichKnapp]

Really looking good, Rich! You're not an "old" man in my book!

Thank you.

[RichKnapp]

Tuesday April 14, 2020 – Delts

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Sipped on water between sets after set 2.
8 rep goal.

Db Rear Delt Pulls –> Db Shrugs (behind back)
5 sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

Arnold Press –> Cable Behind Back Shrugs
5 sets of 8/8, 8/8, 8/8, 8/8, 4/8 reps (Last set of Arnie’s was a FAIL. Good weight until I hit every rep in all goals. Then time to raise weight.)

Db Side Laterals
5 sets of 8, 8, 8, 8, 8 reps

Same as 25 single sets for the day

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

Worked out early because having a big supper. 🙂

Home made sketty. 🙂

[RichKnapp]

Today will be a Back day.
I may try to get some time on wife's elliptical to get the legs more used to walking a distance. Plus a little cardio and burn some winter stores. IF I can do more than 3 to 4 min's. lol

I am so blessed to have all my equipment at home.

[RichKnapp]

I no longer do the rep thing. Why?

When I was retired. I went from repping for AAEFX (who was great to me) to repping and team manager for a World Wide RC heli company (who was also great to me).

After all the years spent repping for companies, no matter what it was for. It's time to sit back, enjoy life and just be me. Go back to helping others and lifting for my self and my health.

I get bigger? So be it. lol

I like being free and not locked in. As my body adjusts and gets used to a sup. I can change out the brand and get the body to kick back in. Getting older I have noticed this happens sooner and more often than when I was younger.

The sups I am using right now is the longest I have been able to stay on a brand before needing to change out. I'm still getting good results with them. I do have another brand in back up for in the rotation I can jump to when I no longer get effects with the present sups. I'll jump to the other brand after my present supply is used up just to change it up.

[RichKnapp]

Wednesday April 15, 2020 – Back day

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 2.5g MTS Creapure Creatine

8 rep goal
sip of water between S.S.’s

Db Rows –> Chest Supported Hammer Grip Rows
5 super sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

“V” Handle Pull Downs –> Wide Grip Chest Supported Rows
5 super sets of 8/8, 8/8, 8/8, 8/8, 8/8 reps

Same as 20 single sets
Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.


backday.jpg

[RichKnapp]

Time to make some tree trunks.


April 16, 2020 ARM day

Sip of water between sets.

Pre Work Out:
MTS VASKY 7g, (1 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal

45 deg Bench Alternating Db Curls –> Rope Hammer Curls
4 Super sets of 8/8, 8/8, 8/8, 4/6 reps

Db Concentration Curls –> Rope Tri Press Downs
4 Super sets of 6/8, 8/8, 8/8, 8/8 reps

Seated Tri Press Downs –> Underhand Grip Tri Press Downs
4 Super sets of 8/8, 8/8, 8/8, 8/8 reps

1 set each

Narrow Bar Cable Curls
Saturation Set no counting reps

Narrow Bar Rev Grip Tri Press Downs
Saturation set no counting reps

Total of 24 working sets. 2 saturation sets. 26 total sets for the day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Friday April 17, 2020 LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal today.

Leg Press –> Leg Extensions
3 Super sets of 8/8, 8/5, 8/8 reps

Sissy Squats –> Db Sumo Squats
3 Super sets of 8/8, 8/8, 8/8 reps

Body Weight Ham Curls
3 sets of 6, 5, 5 reps

Same as 13 sets for the day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

Felt good. Pushed legs a little harder and they did not crap out. Sore but didn’t crap out.

[ArchAngel'73]

I've seen you around a few years ago when I was on bb.com more and it was good to discover you have a journal here in the over 35.
Watched your vid and thumbed it up on youtube.
I was pleased to hear you're gradually working your way out of your chair...that's gotta give hope to some folks with MS that they can help themselves too. I hope you've been able to spread your achievement around so others can see and get inspired.

[RichKnapp]

I've seen you around a few years ago when I was on bb.com more and it was good to discover you have a journal here in the over 35.
Watched your vid and thumbed it up on youtube.
I was pleased to hear you're gradually working your way out of your chair...that's gotta give hope to some folks with MS that they can help themselves too. I hope you've been able to spread your achievement around so others can see and get inspired.

Thank you.
Yes , I have my own web site and several F/B pages.

[RichKnapp]

Monday April 20, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal week

30 deg. Incline Db Press –> Incline Machine Press –> Machine Flies

5 Jumbo sets of – 8/8/8, 8/8/8, 8/8/8, 8/8/6, 8/6/5 reps.

Same as 15 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Tuesday April 21, 2020 – Delts – Trap day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal.
Arnald Press –> Db Side Laterals –> Machine Reverse Flies
3 sets of 8/8/8, 8/8/8, 8/8/8 reps

Db Shrugs (behind back) –> Db Rear Delt Pulls –> Cable Behind Back Shrugs
3 sets of 8/8/8, 8/8/8, 8/8/8 reps

Same as 18 single sets for the day.

(Will have to raise the weights a bit next Jumbo set day.)

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Wednesday April 22, 2020 – Back day

Jumbo Sets

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 2.5g MTS Creapure Creatine

8 rep goal.
1-1-1-1 tempo

Single Arm Db Rows –> Wide Grip Chest Supported Rows –> Chest Supported Hammer Grip Rows
5 super sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8, 8/8/8 reps

Same as 15 single sets all in 30 min.

Downstairs, get it done, get back upstairs for post shake.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.

[RichKnapp]

Thursday April 23, 2020 – ARM day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal

Cable Tri Press Downs
Reverse Grip –> Rope Hammer Grip –> Over Hand Grip
5 Jumbo sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8. 8/8/8 reps
Last set got sloppy due to failing.

Cable Curls
Overhand Grip –> Rope/Hammer Grip –> Underhand Grip
5 Jumbo sets of 8/8/8, 8/8/8, 8/8/8, 8/8/8, 8/7/5 reps
Last set FAILED. Good weight.

1 set each

“J” Form Tri Press Downs
Saturation Set no counting reps

Cross Body Alternating Cable Curls
Saturation set no counting reps
10 Jumbo Sets, 2 Sat Sets (same as 32 total single sets for day.)

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Friday April 24, 2020 – LEG DAY

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

8 rep goal today.
Jumbo Sets

Leg Extensions –> Sissy Squats –> Db Sumo Squats
4 Super sets of 8/8/8, 8/8/8, 8/8/8, 8/4/8 reps

Same as 12 sets for the day.
Stopped here. Legs started to feel funky.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

I push my legs but am careful to not go to far seen it's my first year out of my wheelchair.

I don't want to reverse all my progress.

[RichKnapp]

Tell you what. I'll start adding my weights in, but also the TEMPO. A slow tempo make the weight feel so much heavier.
Down side is my Db's only go to 60 lbs or just building 1, goes to 65 lb's.
My Hoist machine does have the extra plates so goes to 20 plates plus I have 7.5 lbs total add on's.
My Doc don't want me on heavy free weights. So no longer have my commercial cage set up. To tempting to push the heavy @ss stuff again.
Pic's of my old set up. By by IronMaster Db's, cage and LPD.


Old pic's not up to date on my back. Pic is for the LPD I had.


AT this time. 54 years old and 168 lbs
IM1.jpg
Image20.jpg
47 years old.jpg