Posts Tagged ‘Rich Knapp’

As of  May  2013  here are my bulk sups and timing.
I make sure I also have a good nutrition plan.

Wake Up:

  • AAEFX Joint ReHab
  • AAEFX CZM
  • BCAA’s
  • AAEFX Test Charge dropper

Breakfast:

  • AAEFX Raspberry Ketones
  • AAEFX HBM
  • AAEFX VitaDrive

 Mid morning:

  • AAEFX Nytric Pro

Lunch:

  • AAEFX Vita Drive
  • Garlic – 1000 IU’s

30 min’s  Pre Work out:

  • AAEFX K-Otic
  • AAEFX i-Rush 475
  • AAEFX HBM
  • AAEFX Test Charge
  • AAEFX GlutaZorb
  • V-D3

 Intra  work out:

  • BCAA’s
  • AAEFX Karbolyn (20g’s)
  • 5g pure baking coca

Post  work out:

 ( at last 2 sets: AAEFX’s Cell Rush, LG-5, LBA )

  • AAEFX HBM
  • AAEFX  NF-Pro ( I alternate between this and AAEFX IGF-33)
  • AAEFX GlutaZorb
  • AAEFX Karbolyn (20 g’s)
  • V-C 500 mg
  • V-E 1000 IU’s

 Supper:

  • AAEFX Raspberry Ketones
  • AAEFX  VitaDrive
  • Fish oil

Later at night:

  • AAEFX Nytric Pro

Bed time:

  • AAEFX Test Charge Aroma Block-R capsule
  • AAEFX ZMA
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Over all (Pro and Amateur) CAREER PLACINGS  50%, if I entered a show, I  placed 1st in my class.

(This is not bragging, just statistic facts)

 16 Shows:

  1st= 8 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 16 shows didn’t place in top 3.  That was my messing up with my peek week.

April 13th, 2013 :

Tournament of Champions, Drug Free Wheelchair

Columbus, Ohio.

Prize money by All American EFX:

$1000.00 for 1st ————- I took 1st.

$300.00 for second

$200.00 for third

Pre Chair:

  • 1999 Midwest Championship. I placed 3rd in the Novice Class
  • 2000 Great Lakes Pro-Qualifier I took 3rd place in the Light Weight Open Class
  • 2000 North East Championships 1st in Open Light Weight Open Class
  • 2000 Midwest Championships 1st Open Light Weight Open Class
  • 2001 Great Lakes Pro-Qualifier2nd Open Light Weight Open Class
  • 2001 WI State Championships 2nd Open Light Weight Open Class
  • 2002 Wisconsin State Championships 1st place Open Light Weight Class
  • 2002 Great Lakes Pro-Qualifier 2nd place Open Class Light Weight Class
  • 2003 Great Lakes Pro-Qualifier 3rd place Open Light Weight Class
  • 2004 Great Lakes Pro-Qualifier2nd place Open Light Weight Class

There was another INBF show in the early 2000’s in there, I totally blew coming in and didn’t place.

11 Shows, Placings in class:  3 =  1st’s , 4 = 2nd’s, 3= 3rd’s.

Post Wheelchair:

(The first 3 shows I did, wheelchair was 1 class, like a “Over All” , but w/c  couldn’t do the shows “Over all” for a card and the w/c “over all” win didn’t give out a Pro card)

  • 2010 INBF US Central Championships 1st Place Wheelchair Class
  • 2010 INBF WI State Championships 1st Place Wheelchair Class
  • 2010 NANBF Mr. Natural Minnesota Physically Challenged 1st Place
  • 2011 INBF Buckeye Classics- Natural Wheelchair Nationals/Pro Qualifier 1st Place (won WNBF Pro card)   (1st Wheelchair Pro in WNBF history)

4  Shows, Placing in class: 4= 1st’s

CAREER Amateur PLACINGS  46.66%, if I entered a show, I place 1st in my class.

(This is not bragging, just statistic facts)

 15 Shows:

  1st= 7 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 15 shows didn’t place in top 3.  

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/293620_277145132301230_100000172368065_1299594_6304989_n.jpg

Chocolate AAEFX NF Pro = 35g

AAEFX Vanilla LBA = 15g

 Almond’s = 10

Whole Wheat Pancake mix = 44g

378 cals,

36.5 Pro,

42.67 Carb’s

 9.78 good fats

Cooking spray a microwavable small Pyrex bowl.

Mix NF and Pancake mix with a fork adding small amounts of water till it is mud thickness.

Add 10 average size almonds spred out on top. (they will sink to middle as it cooks) if they sink right away you made it to thin.

Mic 30 sec’s. as a time till done all the way threw. (you will see air pockets/bubbles  threw the bowl) (30 at time will keep from foaming over also)

Take out and run the fork down the sides to break it free.

Dump on a plate and put 15 g’s of LBA over the top as a glaze.

.

May 12th

 Delts and Core Workout –  33 sets for the day

20 min’s hand bike.

 “A” Delt only Workout =  14 sets

Low Cable Single Arm Delt Raises =  3-0-3-0 tempo

  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises =  3-0-3-0 tempo

  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo

  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

 “B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press

  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).

  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10

v  Liquid Sups.

  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb’s better.   Post cutting power is coming back a little.     Dedication to nutrition a little off with taste buds still going crazy.  Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.

May 11th

32 sets = Daily Total

“A” Back Workout – 17 sets

Low Cable Single Arm curls =  4-2-3-0 tempo

  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 30 x 10
  • 30 x 10
  • 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo

  • 30 x 20
  • 30 x 20
  • 40 x 20
  • 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo

  • 30 x 10
  • 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo

  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.

  • 125 x 5
  • 160 x 5
  • 160 x 3
  • 115 x 3
  • 70 x 5
  • 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.

  • 85 x 10
  • 100 x 8
  • 55 x 5
  • 55 x 8

Db Seated Negatives = 20 count goal

  • 40’s x 5
  • 40’s x 5

v  Liquid sups

  • 40’s x Sat set – regular curls
  • 40’s x Sat set

Db Seated Over Head Tri Extensions

  • 40 x Sat set   

 

May 10th

10 min’s hand bike at wake up.

“A” Back Workout – 12 sets

Lat Pull Downs, Chin-up close grip style, slow and mind muscle control

  • 65 x 15
  • 75 x 15
  • 95 x 15
  • 95 x 15
  • 95 x 15

Stiff Arm Pull Downs, slow with varied position static holds

  • 35 x 10
  • 35 x 15
  • 35 x 15
  • 35 x 15

Lat Pulldowns, Pro Grip, slow, behind the neck

  • 95 x 15
  • 95 x 15
  • 95 x 15

5 min’s hand bike.

 “B” Back Workout – 21 sets

Lat Pulldowns – Wide Grip to front

  • 135 x 10
  • 165 x 10
  • 155 x 10
  • 170 x 10

Lat Pulldowns – “V” Handle

  • 170 x 10
  • 185 x 10
  • 130 x 10  slowwww

H.S. ISO Seated Chest supported Rows (weight per arm)

  • 82 x 10 – both Arms and slow
  • 127 x 10 – both arms
  • 172 x 10 – single arms
  • 217 x 6
  • 172 x 10
  • 127 x 10 back to both arms
  • 82 x 12
  • 82 x 15

Crucifix Lat Pulls

  • 50 x warm up
  • 70 x 8
  • 70 x 15
  • 80 x 20
  • 80 x 13
  • 80 x 15

v  Liquid sups

  • 60 x Sat set
  • 60 x Sat set

 

May 9th

“A” Chest Workout – 10 sets

Bb Flat press

  • 135 x 15
  • 155 x 10
  • 185 x 5
  • 185 x 5
  • 205 x 3
  • 205 x 2
  • 185 x 6
  • 185 x 5
  • 135 x 15
  • 135 x 15

“B” Chest Workout – 20 sets

Smith Machine Incline Presses

  • 135 x 10
  • 185 x 5
  • 185 x 5
  • 185 x 4
  • 185 x 4
  • 165 x 8
  • 145 x 9
  • 135 x 10

Db Incline Flies

  • 30’s x 8
  • 30’s x 9
  • 30’s x 10
  • 30’s x 10

FreeMotion Cable Flies

  • 50 x 20
  • 70 x 8
  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

v  Liquid sups

  • 50 x 15
  • 50 x 15

April 29th

B/W= 134.8  Hard and dry. Very flat.   Cheat meals day.

Core and Bi’s today. 32 total sets.

W/O “A” Saturation

  • 8 sets Bi High Cable seated Bi Curl Downs
  • 2 set  Stiff Arm Pull downs
  • 2 set Pull Downs Chin up grip
  • 3 sets Cable Straight bar Bi curls

Workout “B”

  • 8 sets Abb Crunch Machine
  • 9 sets Db seated curls

 

April 28th

B/W= 135.8  Hard and dry.

Chest and Tri’s today.

W/O “A” Saturation

  • 2 sets Bb Flat Press
  • 1 set close grip Bb Press
  • 1 set Bb Flat Press
  • 4 sets Pro Bar Tri Press Downs

“B” workout

  • 8 sets FreeMotion Upper Pec presses
  • 8 sets FreeMotion Lower Pec presses
  • 8 sets Cable Flies
  • 8 sets Tri flat bar press downs
  • 3 sets Bb presses -1. Reverse grip, 1. Close grip, Reverse grip

Liquid sups

  • 2 sat sets Tri press downs
  • 2 sat sets Machine flies

April 27th

Just 30 min’s cardio

April 26th

 B/W= 136.4

Macro’s: Pro= 175, Carb= 70, Fat= 36

Back and Bi’s today.

“A” workout – Bi’s

Super Sets

  • 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls

Single sets

  • 2 sets Low Pulley Straight Bar Bi Curls
  •  

     Workout “B” – Back and Bi’s

     H.S. ISO Low Row Shrugs

    • 106 x 15
    • 196 x 15
    • 286 x 15
    • 286 x 12
    • 286 x 10
    • 196 x 20

     H.S. ISO Low Rows

    • 196 x 10
    • 286 x 8
    • 286 x 8
    • 286 x 8
    • 196 x 10
    • 196 x 10

     

    H.S. ISO High Row

    • 184 x 8
    • 184 x 10
    • 274 x 8
    • 364 x 8
    • 274 x 10
    • 184 x 10
    • 184 x 10

    FreeMotion Lat Pull Downs

    • 80 x 15
    • 100 x 12
    • 160 x 8
    • 160 x 10
    • 100 x 12
    • 80 x Sat Set 

    Laying High Cable Curl Downs

    • 80 x 10
    • 80 x 10

    Laying Drag Curls

    • 140 x 10
    • Stack x 10
    • 197.5 x 10

    Laying High Cable Curl Downs

    • 140 x 4
    • 100 x 10
    • 70 x Sat Set

    Machine Preacher Curls

    • 65 x 8
    • 140 x 3
    • 140 x 2
    • 65 x 6
    • 65 x 6

    ♦ liquid sups

    • 30 x Sat Set
    • 20 x Sat Set
    • 65 x squeeze

    April 25th

    12 days from Guest posing at the US Cent.

    B/W= 138.4 (day after a Easter re-feeding)

    Macro’s today:  Pro= 175, Carbs= 70, Fat= 36

    Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range)   work outs.

     

    Workout “A” – 8 sets

    3 sets Abb Crunches

    3 sets Side Crunches

    2 sets Straight Arm Pull Downs

     

    Workout “B” – 24 sets –   BCAA   Intra  W/O

    Db Front Raises – palm up.

    • 45’s x 5
    • 40’s x 8
    • 40’s x 8
    • 40’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8

    H.S. ISO Shoulder Press

    • 110 x 10
    • 200 x 10
    • 200 x 9
    • 200 x 6
    • 200 x 6
    • 45 x 5 = 5-0-5-0 tempo
    • 45 x Sat set
    • 45 x Sat set

    Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.

    • 80 x 10
    • 80 x 10
    • 80 x 20- speed
    • 80 x 6
    • 80 x 20- speed
    • 80 x 6

    ♦  Liquid Sups. (Cell Rush, LBA, LG5)

    • 80 x Sat set
    • 80 x Sat set

    Protein  Shake.

      April 3rd

     B/W = 137.0

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

     Back/Traps today. 4-2-4-1 Tempo. Total sets today = 31

    “A”

    • 6 Sets of FreeMotion Lat Pulldowns
    • 3 Sets Chest Supported “T” Bat Rows.
    • 1 Sets of Single arm Chin-Ups
    • 6 Sets of Crucifix Lat Pulls
    • 4 Sets Seated Incline Bench Face up Db Shrugs.

     “B”

    • 2 Sets Pro Grip Lat Pulldowns to back on neck
    • 2 Sets Pro Grip Lat Pulldowns Elbows forward, to front of chest.
    • 4 Sets Weighted Abb Crunches
    • 3 Sets Straight Arm Pull Downs.

    April 4th

     B/W= 137.0

     Macro’s: Pro = 175 , Carb = 80 , Fat = 36  Total Sets today = 32

     “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.

    20 min’s Hand Bike cardio.

     “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

    April 5th

    11 days out.

    B/W = 136.8 this morning.

    Macro’s today:   Pro = 175 , Carb’s = 70 , Fats = 36

    30 min’s hand bike cardio this morning.  Posing threw out the night.  A total of  1.5  hours  at the least. 

    Tomorrow will be a re-feed and Chest day.

    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.

      April 7th – 8 days out

    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 of posing tonight at the least.

    April 8th

    B/W = 135.8

    Macor’s:  Pro = 175 , Carbs = 80 , Fats = 36

    Arms and Delts

    • 7 sets Seated Db Curls
    • 3 sets “Glass Style” Side Db Raises
    • 1 set Palm Up Db Front Raises
    • 2 sets Rope Tri Press Downs
    • 2 sets (whole stack) Straight Bar Tri Press Downs
    • 2 sets Rope Tri Press Downs
    • 4 sets “Glass Style” Reverse Cable Flies
    • 2 sets Rope Tri Press Downs
    • 1 set Reverse Grip Tri Press Downs.

    1 hour posing.

     March 27

    B/W = 138.0  

    30 min’s cardio

    Posing 1 hour.  Look at nutrition plan for peek week.

    March 28th

     19 days out from the Natural Nationals.

    B/W = 137.4

     Macro’s (adjustment) Pro = 175, Crabs = 80, Fats = 36

    I didn’t plan on starting a raise in carbs but with the way weight is dropping and even with a carb raise it will. I started a raise now.

    OK now on to todays W/O.

    Today again a 4-2-4-1 tempo. Rest-pause threw the whole workout. 24 sets. Being a rest-pause I used lighter weights so I could hit 10 reps at the least.

    • 8 Sets of H.S. ISO Horizontal Presses
    • 8 Sets of H.S. ISO Seated Incline Presses
    • 4 Sets Extended Arm Machine Flies
    • 1 Set of E-A Machine Flys – Speed reps (40 reps)
    • 3 Sets back to 4-2-4-1 Tempo

     NO cardio

     Tonight 6 Sets Abb Crunches

    March 29th

    B/W = 137.2
    Macro’s: Pro = 175 , Carbs = 80 , Fats = 36

    Today was a rep range and squeeze 4-1-4-0 tempo work outs.

    “A”

    3 Sets H.S. ISO High Row (Glass grip)
    3 Sets H.S. ISO Seated Rows
    3 Sets H.S. ISO Low Rows
    3 Sets Chest Supported “T” Bar Rows
    3 Sets Db Pull Overs
    3 Sets FreeMotion Lat Pull Downs

    “B”

    3 Sets High Pulley Stiff Arm Pull Downs
    3 Sets Pro Grip Lat Pull Downs to front
    3 Sets Pro Grip Lat Pull Downs to back of neck.

    March 30th

    B/W = 137.0

    36  total sets today.  Arms, Delts and Abbs

    “A”

    • 5 Sets of Db Seated Curls Super Set with Db Flies ( 10 total sets)
    • 5 Sets of Rope Tri Press Downs
    • 4 Sets of Laying Bi Curl Downs Super Set with Laying Tri Press Outs (8 total sets)
    • 3 Sets of Single Arm Preachier Machine Curls for saturation.

     “B”

    •  3 Sets of Cable Curls Super Set with Tri Reverse Grip Flat Bar Press Downs (total 6 sets)
    • 4 Sets weighted Abb Crunches.

     1 hour posing

    March 31st

    Off everything today.  Re-feed,  show day prep testing,  posing on and off all day.   See “Thoughts Today”  later today,  see my thoughts on todays testing.

    April 1st

        B/W = 137.8 (day after re-feed and test)

    Macro’s today:  Pro= 175 , Carb’s = 70 , Fats = 36

     30 mins cardio.

    April 2nd

     B/W= 137.2

     Did chest today. Held off on cardio.

     20 Sets today for “A” workout.

    •  12 Sets of H.S. ISO Incline Press
    • 4 Sets of Cable Cross Over Flies
    • 4 Sets of Decline Bb Presses.

     “B” workout

    •  6 Sets Abb Crunches.

     And 30 min’s of posing.