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Originally Posted by Sapphire
I am waiting...
 come and get me, Big Fella    |
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Originally Posted by Sapphire
Ahhhhh no. I don't think Diesel would like that.
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I would say you have a very understanding and trusting boyfriend. 
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Originally Posted by gopro
Don't tempt me!
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Originally Posted by Randy
We'll just make this our little secret
But he doesn't mind this >>> The only thing I see different is IM's thong is white I would say you have a very understanding and trusting boyfriend.Me... I wouldn't let you out of my site. I would be like Tank and tie you up to the bed Or this >>>> |
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Originally Posted by Sapphire
What are you trying to say Randy, if I was your girlfriend you wouldn't trust me?!
Oh and Diesel DOES tie me up to the bed... with my silk panties! |
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Originally Posted by Sapphire
Been there, done that.
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Originally Posted by Randy
Of course I would trust you my darlin.....It's all the other perverts out there I wouldn't trust
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Oh I see... the OTHER perverts. , shall we say, he LOVES that. ... so where is my IM thong??
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Originally Posted by gopro
True, true. What an idiot I am
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Ceste le vie. 
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Originally Posted by Sapphire
Ceste le vie. |
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Originally Posted by gopro
Oh great, talking dirty to me now...and in another language!
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Originally Posted by Randy
Diesel's really going to get jealous now
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Originally Posted by Sapphire
Why?? 'Cause of me and GP? Nah... we are the bestest of buds and just joking around.
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Originally Posted by gopro
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Originally Posted by Sapphire
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Originally Posted by ALIENEGYPT
I hate to interrupt these proceedings...But, I am having trouble with Back exercises and I thought GoPro and the gang could help me...I am more concerned with overall form than any particular exercise...Let me give you a little insight...I am 5'10", 170 lbs...My workout out weights on Power Week are around 85 lbs./Flat Dumbbells for Chest, 225lbs/free squats for Legs, and 135 military presses on Shoulder day, just to show you my average strength level...I have made a very big effort to concentrate on my back, and in doing so trying not to incorporate rear delts and biceps...My Lat Pulldowns are down to around 90 lbs, and T-bar is around one 45 Plate...Here is my problem (thanks for bearing with me)...I am not feeling any contraction or burn in my back...My weights are down...I am not seeing any growth, while the rest of me is gaining...Do I have an overly weak back, or am I missing the boat...Should there be a bit of swaying and jerking on back day...I watch old tapes of Arnold, Ken Waller, those guys seem to have had awful form (but big backs)...I will experiment from time to time with upping the weights and using momentum, but it results in sore bi's and rear delts in two days, and it seems the momentum aids my lats rather than strength...So, as you can see I am a bit lost...I have fooled around with form vs. weight for about a year, I just don't want to fall victim to slow growth due to bad form...Trouble is, I seem to be getting there with good intentions any way...Thanks in advance for help, I really appreciate it...
Andrew |
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Originally Posted by ALIENEGYPT
Thanks GoPro!...Yes I know this is hard to diagnose when you cannot observe form, but I believe the theory with back training has a lot to do with my questions...When I hit back on Friday, I will be sure to concentrate on the tips you've given me...Thanks for the info!...I also need to brush up on the actual anatomy of the muscle group, that way I know what sections of back I am targeting with each exercise...Kind of like where I should feel the "burn"...Any ideas on where to start?...Back is a big muscle group, I know it is much more complex than just lats and traps...On pulldowns and seated rows, are you supposed to feel the lats contracting and pulling the weight at the very start of the exercise?...Or, do you feel it in your rear delts and bi's first?...In effect, do they get the ball rollin'...Thanks again for the help my friend...If I'm in Florida or your ever in Texas, we'll hook up a back day...
Andrew |
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Originally Posted by Randy
"An erector"...... Now gopro, this is a family chat....careful
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Originally Posted by Randy
Welllll ok, then you are forgiven.. Sapphy can make muscle growth work in mysterious ways.
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Sunday right???
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Originally Posted by Randy
Yes, Thanks Sapphire.....
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Originally Posted by Randy
Yes, Thanks Sapphire.....
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Originally Posted by gopro
Happy belated B-Day linkmaster!
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Originally Posted by patbuck
Hi guys, 9 weeks now since I started with this routine.
Pretty good routine, lots of strenght gained. I took one week off, now I'm starting over. What should I change? Can I just keep the same program for an other 9 weeks? or should I change everything? I have change a few exercise I didn't like, change a few thinks here and there. But I'm planning on keeping the same split for an other 9 weeks. What do you think? |
. But you definately worked hard for it and deserved that moment...(Great Job!!!!!!)
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Originally Posted by gopro
The main thing to try and do is to be progressive now...use heavier weights for the same reps or the same weights for more reps. Try to generate more intensity and to be even more focused on every rep.
You can also change a few more of the exercises, or perhaps the order of exercises. But like I said, no matter what, try and be progressive! Good luck! |
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Originally Posted by patbuck
Ok Thanks gopro, but I'm always doing progressive I think. I keep a log of each training and I always try to go up each time. If I go up too much and lose the form, I'll do a few rep with this new heavier weight and finish up the set with lighter. Let's say on an exercise of "3 x 6-8" ex:Benching, if I did 225lbs the previous time I was doing it on Power week, then I try 230lbs, l'll try to do 6 or 8 if I can only do 4 I will put lighter and finish up to 8.
I guest that's what you mean by progressive? |
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Originally Posted by bdmagnum
GoPro and anyone else with advice,
I want to make sure I understand P/RR/S correctly. I'm 41, 6'6", 240 lbs with about 15% bf. I have been lifting pretty consistanly for about a year now with an occasional week off here and there. I am currently at plateau and not noticing any increase in strength or size and want to try something new and different, hence P/RR/S. From what I read, P/RR/P/S/P/RR/P/S for the first eight weeks would be ideal for bulk and strength. During the Power week, each exercise should be 2-3 sets at 4-6 reps. During the Rep Range week, each exercise should be 2-3 sets at 6-8, 8-10 and 10-12 reps. And of course, the Shock week would consist of supersets and dropsets. My routine would be as follows: Mon- off Tue- Chest, Delts, Abs wed- Quads, Hams, Calves Thu- off Fri- Lats, Traps, Low Back, Abs Sat- Bis, Tris, Forearms, Calves Sun- off Now for my questions. 1. Is there any advantage or disadvantage to reversing the order (Tue- Bis, Tris, etc.; Wed- Lats, Traps, etc.)? I would like to finish the week with chest .2. I usually ride the exercise bike for 30 minutes prior to lifting. Is this good or bad and should I still do this? 3. After the eight week cycle, do I start it over again or take a week off? 4. Alot of examples state 2-3 sets. Would it be better to just go with 3 sets for everything or 2 sets for power and 3 sets Range Rep (with 6-8, 8-10, 10-12 reps) for simplicity? 5. Does the exercises in the links cover all the muscle groups in the routine? That's all I can think of now. Any help would be greatly appriciated. Thank you |
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Originally Posted by gopro
1-The bodypart split is not set in stone and can be adjusted to the individual. If you wish to finish the week with chest, come up with a split that will accomodate this. You also don't HAVE to put chest and delts together and could do chest/tris or chest/bis instead. This is up to the individual (or me if I am training the person personally
)2-I don't believe in doing aerobic training before weight training. This just saps energy in my opinion, and will hinder the muscle building process. 5-10 minutes to warm up is ok, but beyond this is a negative. If you are looking to better control bodyfat, do cardio after, not before, training. 3-After the 8 week cycle above I would either stay out of the gym for a week or if thats too uncomfortable (some people just can't do this), maybe do a really light week with maybe 2 whole-body workouts just to get a pump. 4-As far as sets go don't exceed 10 sets for any large bodypart or 7-8 sets for a smaller bodypart. 5-I don't know if there is anything for traps, abs and calves in the basic routine posted but people have asked me about these and I have posted up routines for them in other places. *Note: For rep range week the #s are 7-9, 10-12, 13-15. |
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Originally Posted by bdmagnum
Thanks GoPro,
I appreciate the info and will keep you informed. Today, I'll start with 10 mins on the exercise bike, followed by the "Arms" workout and finish with 20 mins on the bike. I'm getting excited in trying something different and look forward to the results, heard nothing but good things about the routine, can't wait. |
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Originally Posted by Sapphire
Good luck!
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Originally Posted by bdmagnum
Thanks,
I just wanted to say that I have learned a great deal from everyone on this site. Once again, Thank you for all the valuable information . |
| 3-After the 8 week cycle above I would either stay out of the gym for a week or if thats too uncomfortable (some people just can't do this), maybe do a really light week with maybe 2 whole-body workouts just to get a pump |
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Originally Posted by Tank316
Gp would be refering to me !!!!!!!!!!!!!!!!!!!!!!!!
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Originally Posted by ALIENEGYPT
Hey GoPro-
Is there a P/RR/S nutrition thread on this forum?...I haven't found anything yet, however, I seem to make searches difficult... Andrew |
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Originally Posted by gopro
Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!
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Originally Posted by gopro
Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!
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what is all this talk about taking sex away from ME!! That is not even remotely humorous!! My word... GP you of all people should know I would never joke about such a horror, life without sex!! 
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Originally Posted by gopro
Well, we know that taking the gym away from Tankster is like taking sex away from Sapphster...simply unacceptable!
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Originally Posted by bdmagnum
I would think taking sex away from anyone is unacceptable
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Originally Posted by Tank316
A no sex Saph. ***Tank passes out*** |
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Originally Posted by ALIENEGYPT
Hey GoPro-
Yes, I seem to remember you giving some help to forum members on their diet in a few threads...Wasn't sure if there was an official outline...I say go for it!...A P/RR/S diet would be great!... Andrew |
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Originally Posted by Tank316
A no sex Saph. ***Tank passes out*** |
in his face!!
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Originally Posted by gopro
As you can see from the post just above from Sapphy...with her, its on a whole other level
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Originally Posted by Sapphire
And to awaken Tankie.. Saph waves her
in his face!! |
????
while I eat pizza |
Originally Posted by Sapphire
Well? What do you want more PIZZA or
???? |
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Originally Posted by Tank316
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is all mine
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Originally Posted by Randy
Besides Gopro, you already have a girlfriend
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Originally Posted by Sapphire
RANDY!!! I AM LAUGHING SO HARD NOW MY EYES ARE TEARING!!!!! You are hysterical!! |
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Originally Posted by Randy
I like this one much better
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Originally Posted by Randy
Now what where you saying there Sapphire?
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You are a sweetie!! 
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Originally Posted by Sapphire
How about flat flyes instead of cable crossovers?
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Originally Posted by Randy
As long as your on top Sapphire
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Originally Posted by Randy
Wow that was a fast reply.....Hi sapphy how are you? Hope you're having a good weekend.
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How bout u?
.. Now I have always wondered about this smiley... It is supposed to be crying, but why does it have a mustache?
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Originally Posted by PeterGunz
awsome. I'm excited to try this out
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Originally Posted by gopro
Just remember that muscle is built on intensity, not volume.
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Originally Posted by Tank316
hmmmmm, i like this quote!!
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Originally Posted by Randy
Saff...
You must have me confused with someone else. How could I say I didn't like your leg tat when I'm using it in my signature? But now that you mention it, I like the new one much better. Can I trade? |
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Originally Posted by Sapphire
Hey Randy... how do like this tatoo, since you said you didn't like my leg tat??
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This one is MUCH better
Oh yeah, but that was in a different context. |
Originally Posted by Sapphire
Sure you can trade...
BUT you said in a thread about tats that you would think my legs were "hot" if team gopro wasn't tatooed on the... remember??? |
. Don't make it harder than it is by dealing with percentages, basically just start with your heaviest rep and work from there depending on which method you select. Although you can determine the percentages yourself if you like. |
Originally Posted by jaim91
What percent of my one rep max should I be using for power week? rep range? shock?
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Originally Posted by jaim91
Fair enough...though it would be nice. Thanks linkmaster
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He designs my workouts specifically for MY needs... my goals.. my build.
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Originally Posted by Sapphire
You are welcome to read my journal I post my WOs and diet... BUT I am not cutting. My diet is more a maintance diet... I want to build muscles without getting fat. Don't we all , right??
BTW GP is my coach He designs my workouts specifically for MY needs... my goals.. my build. |
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Originally Posted by gwcaton
Morning Darling
Would you happen to have any "Before" pics ? Before you started working out ? or Before P/RR/S ? jaim http://ironmagazineforums.com/showthread.php?t=31684 |
10 pounds less than I do now.
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Originally Posted by gopro
My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:
monday: chest/delts/abs tuesday: quads/hams/calves wednesday: off thursday: lats/traps/low back/abs friday: bis/tris/forearms/calves saturday: 0ff sunday: off |
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Originally Posted by ate50eggs
Hey guys...I am pretty new to this stuff and have some questions and was wondering if you could help. I was looking at the P/RR/S cycle and this training split:
What I was wondering is which excercises correspond to lats, traps, lower back and forearms as they don't have a seperate section in the article. Thanks for the help! Jonah |
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Originally Posted by Sapphire
Well.. not really. I didn't take any.. I guess I should have. I have regular pics of when I was way too skinny. I could probably scan those. I used to only run.. alot. I didn't eat right. I weighed 112 pounds!
10 pounds less than I do now.Gp can confirm this.. I was never fat... just sorta skinny, untoned looking. You know what I mean. Chris tells me he see the changes in my body since we met, a little over a year ago. When I first started with GP, he didn't have me on P/RR/S, he didn't get me into that until we worked out about a year. I will look for some pics... for YOU. And Jaim91.... check out my journal and ask any questions you want. |
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Originally Posted by gwcaton
Jonah ,
check this out http://www.ironmagazineforums.com/sh...&postcount=265 And this http://bodybuilding.com/fun/exercises.htm |
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Originally Posted by Sapphire
Cute AVI ate50eggs!!
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Originally Posted by Sapphire
Oh really???
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Originally Posted by ate50eggs
So, I started this workout and the Twin Peak's Carb Cycling Part II for Bulking & Lifestyle about 18 days ago and have gone from around 222 lbs to 232 lbs. Not sure what my body fat percentage was before or now, but my abs are much more defined then they were...
10 lbs in 2 and a half weeks...does that seem right? Not that I am complaining of course. |
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Originally Posted by Randy
Sapphy, what you going to be for Halloween?
Inquiry minds wanna know |
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Originally Posted by ate50eggs
Baby, I got a cute everything...
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Originally Posted by Randy
HAPPY EARLY BIRTHDAY GOPRO!!! |
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to my awesome coach!!! 
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Originally Posted by Sapphire
to my awesome coach!!! Randy, get GP a pumpkin.. he won't eat cake. |
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Originally Posted by Tank316
i bet he likes pie though!!!!!
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Originally Posted by soxmuscle
I like pie.
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Originally Posted by gopro
On my birthday I will eat...trust me!!
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Originally Posted by Sapphire
Jamie doesn't count GP!!
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Hey guys
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Originally Posted by Rissole
Hey guys |
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Originally Posted by gopro
But the friend she will bring home as a gift will...
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Originally Posted by Rissole
Hey guys |
Yeah right....|
Originally Posted by Sapphire
Hello HANDSOME!!
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Originally Posted by Sapphire
AND then unfortunately you will wake up!!!
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Hello Randy, Love the new avi
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Originally Posted by Randy
Thanks Rissole.... Sometimes I just have to let my hair down
Actually it's Gopros P/RR/S program... Somehow it's making my hair grow too |
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Originally Posted by Randy
And then do it all over again
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Originally Posted by gopro
Damn right my friend. I need a short nap after satisfying both women
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I appreciate that. I wanted to use something HOT! |
Originally Posted by gopro
Dude, that new TEAM GOPRO in your sig is freaking AWESOME!!!!!!!!!!!!!!!!
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Originally Posted by Randy
Thanks Gopro...
I appreciate that. I wanted to use something HOT! And if you click it you still get the motivating Rocky Theme |
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Originally Posted by Randy
And if you click it you still get the motivating Rocky Theme
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Originally Posted by gopro
Damn right my friend. I need a short nap after satisfying both women
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...
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Originally Posted by Sapphire
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Originally Posted by Randy
Come on Sapphire, let Gopro dream in peace And when he's done dreamin he can hand a couple 0f those over to me ... But wait, I don't want seconds |
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Originally Posted by Sapphire
He's dreaming all right!
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Originally Posted by Randy
Yeah we know Gopro, but your dreams don't count buddy
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Originally Posted by gopro
Don't doubt me...its already happened...twice!
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Originally Posted by Sapphire
big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!! |
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Originally Posted by KarlW
It says:
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps. 2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps. 3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps. OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has: CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 So....within each exercise the reps stay the same???? Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle. Karl |
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Originally Posted by KarlW
Is there somewhere around here where users have posted there P/RR/S routines or specific exercises (particularly for shock week)? I mean like a central page with everyone's ideas?
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Originally Posted by KarlW
Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of. |
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Originally Posted by easyb
Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri
Tues- back/bi Wed-off Thur-leg/ab Fri-shoulder can I keep this routine with p/rr/p/rr/s? many many Thanks |
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Originally Posted by Randy
Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well?????
Well if you have time anyway. |
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Originally Posted by kimberlieeadie
What do you think of cardio training through out a weights pogram for fatloss? or is it more benificial to leave cardio at the end of a program or a different day altogether.
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Originally Posted by Decosta
The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand.. Next time I'm going to work legs |
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Originally Posted by Ralph Wiggum
I also just started this routine. After going through the motions for about 3 months, this program has gave me some renewed focus.
Thanks, GoPro. |
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Originally Posted by KarlW
Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of. |
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Originally Posted by Tank316
Eric[Gp] is working on a whole series of articles and a website just for p/rr/sh.
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Originally Posted by gopro
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Originally Posted by bkc
Nice routines but you need very few sets to say the least. I maybe give it a shot but double the sets. Habits I guess. You definitely know what you're doing looking at your avatar but I don't trust it would work for me. Should I double the sets or give your exact routine a shot? I know that's pretty intense so it would require less sets and what not but that few? Thanks for the advice...
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Originally Posted by gopro
No, if you are going to double the sets, expect half the results. The only way I would recommend anyone to double the sets is if they are on steroids, or they can train, eat and sleep, without having to work or go to school. Adding one or two sets is ok at the most, but if you are doing even that you have not learned how to truly train that intensely yet.
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Originally Posted by Rissole
I trained 4 clients today that all thought they knew what intensity was, so i dropped their wieghts and they were all cryin like babies by the end
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Originally Posted by Randy
How are you training them Rissole? P/RR/S
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Originally Posted by gopro
Good job Rizster!! Hey, I did not know you were doing personal training!?
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Originally Posted by gopro
No, if you are going to double the sets, expect half the results. The only way I would recommend anyone to double the sets is if they are on steroids, or they can train, eat and sleep, without having to work or go to school. Adding one or two sets is ok at the most, but if you are doing even that you have not learned how to truly train that intensely yet.
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Originally Posted by Rissole
I use the guy who owns the gym's programmes but i use good tempos and very strict on form. Not like the guy who owns the gym....
I just fill in his clients occasionally, they all want me when we're done though.. I will be using P/RR/S when i finish getting my ticket and open my own gym later next year |
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Originally Posted by bkc
I'll give it a shot. Thanks for the advice gopro. As far as training intensely I thought that was the only way to train...
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