Gopro Workouts

**Rocco32** · 12-10-2003, 11:07 AM

Alright, now your making me hungry GoPro!

**gopro** · 12-10-2003, 11:59 AM

Originally posted by rock4832
Alright, now your making me hungry GoPro!

Its not me dude, its the Redline!

**Rocco32** · 12-10-2003, 01:19 PM

Originally posted by gopro
Its not me dude, its the Redline!

That's just not right man!

**Rissole** · 12-10-2003, 01:30 PM

Hey.... Da Rissole, Aussie brother

**gopro** · 12-10-2003, 01:38 PM

Originally posted by Rissole
Hey.... Da Rissole, Aussie brother

Hey...ain't that avi (my) J'bo???!

**Rocco32** · 12-10-2003, 01:39 PM

What's going on here ?

**Rissole** · 12-10-2003, 01:39 PM

Bugger off... she's mine

Seeing as how i get your attention better in here, do you know if redline would be legal in Australia GP??

**Rocco32** · 12-10-2003, 01:45 PM

That's too funny!!!!

**Alaric** · 12-10-2003, 08:18 PM

Gopro, earlier in this post you said you can train traps on days I do deadlifts (back) and days I do upright rows (shoulders). If I target the traps 2 times a day using what you posted (Post #30), will that be overtraining the traps?

power:
-barbell shrugs...3-4 x 6-8

rep range:
-barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15

shock:
-superset of CG upright rows/dumbell or machine shrugs...1-2 x 8-10 each

Also, I started using your routine P/RR/S after only 8 months of training earlier this year, a couple weeks back I read your posts saying that it wasn't for newbies, so I decided to stick to P/RR...I didn't see great gains when I used P/RR/S, but now that I'm just using P/RR will this have any effect on my gains because I've done shock week in the past?

Thanks in advance!

**gopro** · 12-11-2003, 11:15 AM

Originally posted by Rissole
Bugger off... she's mine

Seeing as how i get your attention better in here, do you know if redline would be legal in Australia GP??

Ummm, I beg to differ on that!

Didn't you see my answer to this in another thread? Anyway, I do not see why it wouldn't, but I do not know what the legalities of every ingredient are Down Under.

**Rocco32** · 12-11-2003, 11:26 AM

Tell'em Gopro!

**gopro** · 12-11-2003, 11:27 AM

Originally posted by Alaric
Gopro, earlier in this post you said you can train traps on days I do deadlifts (back) and days I do upright rows (shoulders). If I target the traps 2 times a day using what you posted (Post #30), will that be overtraining the traps?

Also, I started using your routine P/RR/S after only 8 months of training earlier this year, a couple weeks back I read your posts saying that it wasn't for newbies, so I decided to stick to P/RR...I didn't see great gains when I used P/RR/S, but now that I'm just using P/RR will this have any effect on my gains because I've done shock week in the past?

Thanks in advance!

If you do not develop trap mass easily than some shrugs will be necessary. It is ok to shrug and deadlift on the same day and it is also ok to shrug and upright row on the same day. Some people prefer to train traps on delt day and others on back day. I prefer back day.

Yes, drop the shock week for now and you will do better. Use this rotation:

P, P, RR, P, P, RR, P, P, RR

-then take a week off and go to:

P, RR, RR, P, RR, RR, P, RR, RR

**nikegurl** · 12-11-2003, 11:58 AM

Originally posted by gopro
monday: chest/delts (front/side)/calves
tuesday: lats/rear delt/traps/low back/abs
thursday: quads/hams/calves
friday: bis/tris/forearms/abs

hi GP - you listed this split ages ago when someone asked what bodyparts you group together. my shoulders are a weak point so i thought they should get a day of their own. would you agree?

i've been using a 5 day split but need to go to 4. would you suggest your split above or this one instead to someone with crappy shoulders and legs? (or maybe neither but something else entirely?) thanks!

chest/biceps
back/triceps
legs
shoulders

**Rocco32** · 12-11-2003, 04:00 PM

I'll let Gopro answer that, but that's a split I've used before and liked it!

**gopro** · 12-12-2003, 07:28 AM

Originally posted by nikegurl
hi GP - you listed this split ages ago when someone asked what bodyparts you group together. my shoulders are a weak point so i thought they should get a day of their own. would you agree?

i've been using a 5 day split but need to go to 4. would you suggest your split above or this one instead to someone with crappy shoulders and legs? (or maybe neither but something else entirely?) thanks!

chest/biceps
back/triceps
legs
shoulders

You are correct that if you need to prioritze certain bodyparts than they should be seperated from stronger ones. The split you have listed is good, but I would rather see you use this...

legs
chest/biceps
off
shoulders
back/triceps

This way you are fresh for both legs after a weekend and shoulders after a mid-week day off.

**Rocco32** · 12-12-2003, 07:45 AM

You don't think Chest and Shoulders are too close together Gopro? If not, looks like a great split for me too!

**gopro** · 12-12-2003, 07:56 AM

Originally posted by rock4832
You don't think Chest and Shoulders are too close together Gopro? If not, looks like a great split for me too!

I don't have this problem b/c I do not do any pressing for shoulders, but if you DO find that you get too sore in the delts after chest, in your case, you can reverse legs and chest day.

**Rocco32** · 12-12-2003, 08:08 AM

Awesome man! Now another question, I don't feel anything in my shoulders after delt day. Not from Power, RR or shock. is that a problem? They are tired for that day, but the next morning it's like I never touched them. I feel for chest, back, arms, and legs but not for delts.

**nikegurl** · 12-12-2003, 10:13 AM

i have the same issue with shoulders rock. i turned things up a notch and have had them KILL leaving the gym where i can barely lift my arm enough to put the key in my car door. serious pain. but nothing the day or days after. only have that with shoulders. everything else can be made quite sore. lol

thank you both for the split ideas.

i will flip chest and leg day b/c i know i need a little more recovery between chest and shoulders and then i should be good to go!

chest/bis
legs
off
shoulders/abs
back/tris
off
off

**gopro** · 12-12-2003, 01:18 PM

Originally posted by rock4832
Awesome man! Now another question, I don't feel anything in my shoulders after delt day. Not from Power, RR or shock. is that a problem? They are tired for that day, but the next morning it's like I never touched them. I feel for chest, back, arms, and legs but not for delts.

Rock, here is something I want you to focus on for shoulders.

-with presses...when you press the weight, do so very explosively...focus on moving it as rapidly as possible...when lowering it, do so to a count of 5 mississippi

-with laterals...go a bit lighter and hold the contraction at the top for 1 mississippi before lowering...finish the set with 10 partial reps

-do at least 1 single arm movement every shoulder workout...1 arm press, side lateral, or front raise

**Rocco32** · 12-12-2003, 08:14 PM

Great GoPro! Thank you!!

**gopro** · 12-12-2003, 08:40 PM

Originally posted by rock4832
Great GoPro! Thank you!!

You know I always got yo back!

**Rocco32** · 12-12-2003, 09:11 PM

Originally posted by gopro
You know I always got yo back!

Yes I do! And I really appreciate that!!

**Rissole** · 12-13-2003, 01:06 AM

GP, i been using your split Chest/delt, Back, Legs, arms. for quite a while now could you suggest a new split for me??
If you need to see pics of me... in my comp journal

http://www.ironmagazineforums.com/sh...&postid=414241

On the 2nd post are links to relaxed shots of me..

If you think i should leave it then i will....

**Rissole** · 12-13-2003, 01:11 AM

Originally posted by gopro
Ummm, I beg to differ on that!

I'm married so it dont matter, but i know more than you....

Didn't you see my answer to this in another thread? Anyway, I do not see why it wouldn't, but I do not know what the legalities of every ingredient are Down Under.

Yes and i said not to worry about this post.... i'm gonna list the ingredients then call the president of the Aust. Nat. BB assoc. and check with him.

**Rocco32** · 12-13-2003, 07:29 AM

I just looked at your pics again ris, and if your improving (which I can't see how you wouldn't with from reading your w/o's) I might be in trouble!

**Rissole** · 12-13-2003, 07:29 PM

Originally posted by Rissole
GP, i been using your split Chest/delt, Back, Legs, arms. for quite a while now could you suggest a new split for me??
If you need to see pics of me... in my comp journal

http://www.ironmagazineforums.com/sh...&postid=414241

On the 2nd post are links to relaxed shots of me..

If you think i should leave it then i will....

Reminder...

**firestorm** · 12-13-2003, 07:36 PM

Ris a suggestion he made to me in the past was 1.Chest/Back;
2.Legs; 3. Shoulders/traps; 4.Arms

**Rocco32** · 12-13-2003, 07:42 PM

Isn't Chest/Back too much for one day?

**Rissole** · 12-13-2003, 07:48 PM

It would be a fair bit for me....

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