Fuk you GOPRO!! You fukin.....

**Rissole** · 09-16-2002, 03:47 PM

Well that's what i was yellin across the gym yesterday......(not really)
I just started on the third week of your routine (supersets) did chest and arms, and i aint never sweat so much or hurt so much and today

i did change one thing though, the arms i did 2 set of everything instead of one.
Just really wanted to say thanks GP for your awesome input, your programme covers a wide variety of lifts and types of lifts, wanna keep it fresh try GPs P,RR,S programme

Just another couple of questions will your here mate...
1. Is the front squat where you put the barbell across the front of yer shoulders?
2.Do you recomend WG pulldowns behind the neck or to the front? (i like doing wg chins.so to the back for a change??)
3.Stiff arm pulldown ??
4.Seated side lat, is that running cable behind your back?
5.Hammer machine press?? If thats a type of machine we dont have one, change up suggestion??
6.When doing cable front raise should i stand with my back to the machine or face it?

Sorry about all the questions but i want to nail this programme good!!

**Mudge** · 09-16-2002, 04:50 PM

Wow, I was like W-T-F!

1) Yes, cross your arms and voila.

**gopro** · 09-17-2002, 08:24 AM

Originally posted by peetrips
Well that's what i was yellin across the gym yesterday......(not really)
I just started on the third week of your routine (supersets) did chest and arms, and i aint never sweat so much or hurt so much and today

i did change one thing though, the arms i did 2 set of everything instead of one.
Just really wanted to say thanks GP for your awesome input, your programme covers a wide variety of lifts and types of lifts, wanna keep it fresh try GPs P,RR,S programme

Just another couple of questions will your here mate...
1. Is the front squat where you put the barbell across the front of yer shoulders?
2.Do you recomend WG pulldowns behind the neck or to the front? (i like doing wg chins.so to the back for a change??)
3.Stiff arm pulldown ??
4.Seated side lat, is that running cable behind your back?
5.Hammer machine press?? If thats a type of machine we dont have one, change up suggestion??
6.When doing cable front raise should i stand with my back to the machine or face it?

Sorry about all the questions but i want to nail this programme good!!

I am hysterical !!!!!! Curse me, curse me !!!! I love it !!!! Ok, now to your questions....

1. yes, the front squat is with the barbell laying across your delts.
2. I like both WG front and back pulldowns...I don't recommend heavy poundages when pulling to the back though...I don't recommend pulldowns behind to those with shoulder problems...also, if you do them behind the back, do not lean far foward when pulling down...stay as straight up as you can.
3. stiff arm pulldown...stand in front of cable stack...grab straight bar attached to upper cable...stand back and lean in slightly...keeping arms totally straight, bring bar down to upper thighs.
4. a seated side lateral is done with dumbells at your sides
5. smith machine press or any vertical bench press machine
6. stand with back to machine, lean foward slightly, pull cable through your thighs

Great post buddy! Keep up the good work and GROW!

**Rissole** · 09-17-2002, 02:43 PM

Thanks GP much appreciated. Gonna be cursin again today "leg day"

**Rissole** · 09-17-2002, 02:45 PM

Originally posted by Mudge
Wow, I was like W-T-F!

1) Yes, cross your arms and voila.

Oh, you too Mudge. When you put it that way i was thinkin.........
Hmmm weighted cossack dance

**gopro** · 09-17-2002, 05:24 PM

Originally posted by peetrips
Thanks GP much appreciated. Gonna be cursin again today "leg day"

Ouch leg day!!!!! You will be cursing me for days!!!

**Rissole** · 09-17-2002, 05:31 PM

I wont be cursin when my legs are like Fade's

There will only be praise !!

**synth** · 09-17-2002, 08:52 PM

GOPRO whats your work out for the chest, abs, bi's and tri's?Man, I could really use your help. Thanks

**gopro** · 09-18-2002, 05:55 AM

Originally posted by synth
GOPRO whats your work out for the chest, abs, bi's and tri's?Man, I could really use your help. Thanks

I'd love to help! My routines for all bodyparts are listed in the training forum. Just look through the pages.

**gopro** · 09-18-2002, 05:57 AM

Originally posted by peetrips
I wont be cursin when my legs are like Fade's

There will only be praise !!

Yup!!! Fade's got some wheels!!! I hope you will reach your goals soon!!!

**gopro** · 09-23-2002, 07:54 AM

My power week was so heavy and destructive this week that I feel as if I've been run over by a bus...so I am currently cursing MYSELF out...F me, F me!!!!!

**Rissole** · 09-23-2002, 02:37 PM

Teee heeee gotta lurve heavy!!
Did heavy chest and arms yesterday

I 'tried' to bench 115kg (253ibs) for the first time yesterday, i got about 4 out but SHIT it was hard to control!! Good challenge though.

F you GP

**gopro** · 09-23-2002, 04:41 PM

Originally posted by peetrips
Teee heeee gotta lurve heavy!!
Did heavy chest and arms yesterday

I 'tried' to bench 115kg (253ibs) for the first time yesterday, i got about 4 out but SHIT it was hard to control!! Good challenge though.

F you GP

F you my friend...F you too

**Rissole** · 09-23-2002, 08:54 PM

Oh yeah forgot this:
My stats 3 weeks ago:
2/08/02
BICEP L 384/407 R 385/414
FOREARM L 312 R 315
CHEST 1075
Waist 929
QUAD (measured 150mm up from knee)
L 587 R 577
CALF (measured 120mm down from knee)
L 385 R 387
Stats of Yesterday:
23/09/02
BICEP L 376/404 R 383/416
FOREARM L 313 R 313
CHEST 1085
Waist 912
QUAD L 580 R 593
CALF L 386 R 390
I dont know how good our measurments were, like i dont think i lost 5mm off my left quad and put 16mm on my right

(hope you can understand my list

) plus the mesurements i took friday morn my Bi's were both 5mm bigger than yesterdays measurment....
Any way you can get the general idea.
Oh and GP......

**Rissole** · 09-23-2002, 09:07 PM

I'll do this again in another 3 weeks my brother and training partner all got about the same results.

**gopro** · 09-24-2002, 07:10 AM

Peetrips, you are the only one that seems to be able to curse me out and live to talk about it, LOL!

**Rissole** · 09-24-2002, 02:41 PM

Originally posted by gopro
Peetrips, you are the only one that seems to be able to curse me out and live to talk about it, LOL!

too far away mate

**gopro** · 09-24-2002, 07:26 PM

Originally posted by peetrips

too far away mate

I may be planning a trip soon, LOL!

**Rissole** · 09-24-2002, 08:14 PM

That would be good!

I could curse you to your face

while we're training together.

**gopro** · 09-25-2002, 08:34 AM

Originally posted by peetrips
That would be good!

I could curse you to your face

while we're training together.

Awesome mate!!!!!!!!!!!!

**Rissole** · 09-25-2002, 03:10 PM

This seems to be a good method to get your attention. Kinda like a Gopro ouija board. I did legs yesterday:
Squat 150kg (330lbs) 4-3 140kg (308lbs) 4
45* leg press 350kg (770lbs) 6-6-4
Single leg ext 70kg (154lbs) 6-5
Then stiff leg deads and leg curls, my legs kinda felt like i didn't hit em that hard

Should i do more? Should i do a change up? Today i dont even feel sore in the slightest. What do you think?
Thanks mate

**gopro** · 09-25-2002, 04:51 PM

If I'm reading correctly you did 6 total sets for quads, or am I wrong? How many for hams?

Anyway, I do not get sore from every workout. Do not worry about this. Stick to the program, train to failure on all work sets, and be progressive with each cycle and you WILL GROWWWWW!

Do me a favor and list me your leg workout set by set. I want you to get the most out of this program!

**Rissole** · 09-25-2002, 05:46 PM

Ok
Squat: 3 sets 150kg/ 4-4 140kg/ 3
45*LP: 3 sets 350kg/ 6-6-4
Single leg ext: 2 sets 70kg/ 6-5
TOTAL QUAD: 8 sets

Stiff leg dead: warm up set 80kg/ 8 Then 2 sets 160kg/ 6-5
Lying leg curl: 3 sets 80kg/ 6-6-5
TOTAL HAMS: 6 sets (if you count the warm up)
Also did 3 sets on calves.
Is that ok?

I can feel a bit of soreness when i walk up and down the stairs at work

**gopro** · 09-27-2002, 07:41 AM

That is perfect. Just understand that not EVERY workout will get you sore. Soreness occurs b/c of many factors, not just training. Aside from that, soreness is NOT necessary for hypertrophy to occur. I often get more sore from my rep range and shock week than from POWER week, however, when I really want some serious soreness during power week I will finish each set with a 10 second negative, fighting the weight the whole way. That tears the fibers apart!!!!!!!

**Rissole** · 01-16-2004, 07:43 PM

Hugest Bump!!

GP i would just like to say F you

I really concentrated hard on my tempo's yesterday and

Owie!!
The punishment was amazing..... concentrating on rep speed helped my form and the burn was almost intolerable

The amount of w8 i had to drop between sets scared me and my rep No's were all over the place.... another learning curve has now arrived

@ my previous posts.... i knew sweet FA !!!

**gopro** · 01-17-2004, 12:18 PM

Originally posted by Rissole
Hugest Bump!!

GP i would just like to say F you

I really concentrated hard on my tempo's yesterday and

Owie!!
The punishment was amazing..... concentrating on rep speed helped my form and the burn was almost intolerable

The amount of w8 i had to drop between sets scared me and my rep No's were all over the place.... another learning curve has now arrived

@ my previous posts.... i knew sweet FA !!!

I was wondering who scared up this thread...shoulda known it was the author! Keep cursing at me...but ya know you love me! LOL!!!!!!!!!!!!!!!!!!!

**Rissole** · 01-17-2004, 04:03 PM

Love ya for the brilliance of your programme and the awesome results, only blessings for you bro, thanks for all your time and effort

**gopro** · 01-17-2004, 07:08 PM

Originally posted by Rissole
Love ya for the brilliance of your programme and the awesome results, only blessings for you bro, thanks for all your time and effort

Thanks buddy. You've always been one of my biggest supporters and you can bet that I appreciate it sincerely.

**Rissole** · 01-17-2004, 07:11 PM

no worries bud. I just wish more Aussie BB's were as smart as me..... but then again...... i do get an advantage over then

**gopro** · 01-17-2004, 07:12 PM

Originally posted by Rissole

no worries bud. I just wish more Aussie BB's were as smart as me..... but then again...... i do get an advantage over then

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