yep.
"POWER" - (4-6 reps) (modify next time to meet criteria better)
3/15/04
db press - 78 - 7,5,5
incline bench - 165 - 6,5,4
full incline flyes - 65 - 2, 54 - 6,4
perp rows - 65 (11,5.5,3) - 8,7,6
upright rows - 132 - 10,9,9
skull crushers - 106 - 3, 100 - 6,4
3/17/04
squats - 150 - 12,10,9,9
leg curl - 135 - 7,5,4,3
leg extension - 110 - 7,6,4,4
leg lift(10) - 19,16,9
double crunch(10) - 15,14,12
bicycle - 47,45,40
3/19/04
strait-leg deadlifts - 172 (33,22,3) - 10,10,10,10
dumbell row - 97 (33, 3) - 7,5,3
wide pullups - 5,4,3
close chins - 4,3,3
barbell curl - 106 (22,3)- 6,4
preacher curl - 105 - 7,5
french preacher curl - 86 - 6,5,4
next week - if pullups dont go up, take 1 set off pulls, 1 set off chins
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REP RANGE (6-12 reps) 4-0-2-0 motion
3/22/04
(3)incline db bench - 59 (11,5.5)- 7,6,6
(3)incline bench - 154 (44,5.5) - 4, 143 - 5,4
(2)flyes - 48 - 9,7
(2)dumbell military press - 48 - 5,4
(3)bent lateral - 48 - 1, 32 - 10,9 ---------just 2 sets next week
(2)sitting side lateral - 16 (just 5s)- 12,9
(3)cg bench - 99 - 10,7
3/25/04
squats - 120 - 12,11,10,10
leg curl - 110 - 8, 100 - 8,7,6
single leg extension - 135 - 10,9, 125 - 8,7
leg lift(10) - 12,9,7
double crunch(10) - 8,7,6
side raises - 5,4,4
3/26/04
straight deadlifts - 128 (11,22) - 12,11,10,9
dumbell row - 70 (22) - 7,6,5
wide pullups - 4,3,2
close chins - 3,3,3
barbell curl - 78 (11)- 10,8,7
french barbell curl - 66 - 9,7,6
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SHOCK (8-10 reps, last dropset keep between 6-8)
3/29/04
(2)flyes 58 (11,5) =AND= incline bench 154- 9-6, 6-3
(1)incline flyes 52 =AND= incline db (same)- 6,5
(3)db press dropset - 10,7,7 at 46,40,34
(1)seated side lateral 32(10,3) =AND= bb military press 100(22)- 7-8
(2)front raise 26 (10) =AND= upright row 110 (22,5)- 8-10, 7-9
(3)reverse fly dropset 54(11,3) - 6,7,7 at 48,36,32
(2)tricep extension 89(11,5.5)=AND= cg bench 110(22,5.5)- 5-10, 5-6
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3/31/04
(3)leg curl 125 =AND= lunges 100,111 - 8-8, 6-6, 7-6
(3)leg extension 150 =AND= squats 122 - 14-12, 12-9, 11-9
(2)leg lift =AND= double crunch - 15-9, 12-7
(2)side raise =AND= bicycle- 6-25, 5-20
DONT do what i do. this is my first week of gopros routine, and it needs work definately.this is just to give you an idea of what is reasonable to me....