Gopro Workouts

South-Africa · 11-18-2002, 06:45 AM

Does anyone have a compiled list / document of all Gopro's muscle shock workouts for each body part? Please if yes post them here or just let me know so that I can post my email address.

Gopro thanks for sharing your workouts

Scotty the Body · 11-18-2002, 10:15 AM

Quote:

Originally posted by Preacher
Back (Power, Rep Range, Shock: Back!)
Arms (ARMS...power, rep range, shock style!)
Chest (As promised to Vale Tudo: P,RR,S workout 1...)
Delts (Here's GPs Power, Rep Range, Shock: Delts)
Legs (Revised...power, rep r, shock: legs)

lina · 11-18-2002, 02:41 PM

Seems like this is asked often ....

Should become a sticky!

Scotty the Body · 11-18-2002, 02:45 PM

Good idea Lina!

lina · 11-18-2002, 03:03 PM

Wow Scotty! Thanks!

Preacher · 11-18-2002, 03:25 PM

I could post them as downloadable pdf's somewhere.
Hey! That actually sounds like a good idea!

GP, would you mind ?

South-Africa · 11-19-2002, 07:06 AM

I have looked at the exercises. Guys I am more confused. Please guys don't assume that I know all this stuff for example what is

CG seated row?
WG T-Bar row?

Please could someone out there make this simpler for me. Please understand I am not being difficult its only that I have a learning spirit. I want to learn and do the right thing.

Thanks Guys

Preacher · 11-19-2002, 01:30 PM

Close Grip Seated Row --> These can be done with a cable pulley as well.
Wide Gripe T-Bar Row

Rowing movements using a pulley will allow you to "squeeze" your shoulderblades together.
Just keep in mind not to bend at the hips during the exercise (or at least keep it to a minimum!).

South-Africa · 11-20-2002, 12:33 AM

Please send me the full workout list list with full name (no abbreviations) so that I can understand.

If you can explain in detail ......it will be much appreciated....

email matianyi@hotmail.com

Preacher · 11-20-2002, 02:01 AM

This sound like a project to me!

I'll get on it when I get home from work, how about that ?

South-Africa · 11-20-2002, 04:43 AM

Thanx Preacher.....when I win the Joburg best transformed body it will be all because of people like ya willing to assist!!!

By the way it is project!!!!! he hehehehehe

rebel · 11-20-2002, 07:18 PM

hey preacher, i'd like a copy too if it's not too much trouble. i sure would appreciate it.

**gopro** · 11-21-2002, 05:45 AM

Wow...I haven't been able to be around much lately and this is the first time I am seeing this thread. I am very happy to see that there is so much interest in my POWER, REP RANGE, SHOCK workouts. They have done so much to improve my physique, and I hope you all will realize the same or even better results than me.

Perhaps soon I will provide another version of these workouts so that after a time you can make a switch for a little variety.

South-Africa · 11-21-2002, 07:49 AM

GOPRO,

I DON'T HAVE THE FULL LIST. I DON'T UNDERSTAND ALL THE ABBREVIATIONS SO I TOOK WHAT I COULD UNDERSTAND AND THATS WHAT I HAVE USED FOR THE LAST ONE WEEK & FOR SURE I FEEL I AM HEADING THE RIGHT DIRECTION AFTER SUCH A LONG JOURNEY IN THE BODY BUILDING. STILL WAITING FOR FULL COMPILED LIST FROM PREACHER.

PREACHER,

A VULTURE IS A VERY PATIENT BIRD SO AM I. STILL WAITING FOR THE FULL "PROJECT"LIST".......THANKS PREACHER

EVERYONE,

THANKS FOR YOUR CONTRIBUTIONS. WILL KEEP YOU ALL POSTED ON MY PROGRESS.

Preacher · 11-21-2002, 08:39 AM

Allright: this is the current 4-split I'm using, based on GP's P,RR,S workouts:
Days/bodyparts are fully interchangeable to fit tighter shedules etc, so ... Just wanted to link to the exercises in question.

Preacher · 11-21-2002, 08:40 AM

Week II: Rep Range

Preacher · 11-21-2002, 08:43 AM

Week III - Shock

**gopro** · 11-21-2002, 08:45 AM

Thanks preacher for helping out so much in this thread!!

lina · 11-21-2002, 08:21 PM

This is awesome preacher!

I'm gonna incorporate some of these!!!

Thanks!!

Josh · 11-22-2002, 03:44 AM

Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

South-Africa · 11-22-2002, 07:43 AM

Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

**gopro** · 11-22-2002, 07:44 AM

Quote:

Originally posted by Josh
Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

**gopro** · 11-22-2002, 07:46 AM

Quote:

Originally posted by South-Africa
Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

My P, RR, S routine has not failed yet, as long as it is adhered to completely and done intensely. I wish you the best of luck on it!

Josh · 11-22-2002, 07:49 AM

Quote:

Originally posted by gopro
Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

Thanks, Gopro!

- Josh

**gopro** · 11-22-2002, 08:18 AM

Quote:

Originally posted by Josh
Thanks, Gopro!

- Josh

You are very welcome!

Preacher · 11-22-2002, 08:55 AM

Quote:

mentally prepare for the pain again

You really loved saying that, did you?

Don't matter, the weight used will eventually dictate your rest.
Just make sure you don't lower the weight on power week "because your musles feel tired".
Rest, put on another 10lbs and go at it again (spotter!).

**gopro** · 11-22-2002, 05:49 PM

Yes Preacher, I love talking about pain! Just finished my own power week today and there is not one part of my body that is not sore...I LOVE IT!

Max. Q · 11-23-2002, 07:29 PM

GP; What about exercises that hit the traps, is there a reason why you don't isolate working those muscles?

11-18-2002, 06:45 AM	#1
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	Gopro Workouts BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Does anyone have a compiled list / document of all Gopro's muscle shock workouts for each body part? Please if yes post them here or just let me know so that I can post my email address. Gopro thanks for sharing your workouts

11-18-2002, 02:45 PM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Good idea Lina!
	Cool

11-18-2002, 03:25 PM	#6
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	I could post them as downloadable pdf's somewhere. Hey! That actually sounds like a good idea! GP, would you mind ?
	"When the going gets though, the Tough get Duct-tape!"

11-19-2002, 07:06 AM	#7
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	Confused I have looked at the exercises. Guys I am more confused. Please guys don't assume that I know all this stuff for example what is CG seated row? WG T-Bar row? Please could someone out there make this simpler for me. Please understand I am not being difficult its only that I have a learning spirit. I want to learn and do the right thing. Thanks Guys
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

11-20-2002, 12:33 AM	#9
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	PREACHER Please send me the full workout list list with full name (no abbreviations) so that I can understand. If you can explain in detail ......it will be much appreciated.... email matianyi@hotmail.com
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

11-18-2002, 02:41 PM	#3
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Seems like this is asked often .... Should become a sticky!

11-18-2002, 03:03 PM	#5
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Wow Scotty! Thanks!

11-19-2002, 01:30 PM	#8
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	Close Grip Seated Row --> These can be done with a cable pulley as well. Wide Gripe T-Bar Row Rowing movements using a pulley will allow you to "squeeze" your shoulderblades together. Just keep in mind not to bend at the hips during the exercise (or at least keep it to a minimum!).

11-20-2002, 02:01 AM	#10
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	This sound like a project to me! I'll get on it when I get home from work, how about that ?
	"When the going gets though, the Tough get Duct-tape!"

11-20-2002, 04:43 AM	#11
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	PREACHER Thanx Preacher.....when I win the Joburg best transformed body it will be all because of people like ya willing to assist!!! By the way it is project!!!!! he hehehehehe
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

11-20-2002, 07:18 PM	#12
rebel Registered User Join Date: Mar 2002 Location: counce, tn Posts: 63	hey preacher, i'd like a copy too if it's not too much trouble. i sure would appreciate it.

11-21-2002, 05:45 AM	#13
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,478	Wow...I haven't been able to be around much lately and this is the first time I am seeing this thread. I am very happy to see that there is so much interest in my POWER, REP RANGE, SHOCK workouts. They have done so much to improve my physique, and I hope you all will realize the same or even better results than me. Perhaps soon I will provide another version of these workouts so that after a time you can make a switch for a little variety.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-21-2002, 07:49 AM	#14
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	GOPRO GOPRO, I DON'T HAVE THE FULL LIST. I DON'T UNDERSTAND ALL THE ABBREVIATIONS SO I TOOK WHAT I COULD UNDERSTAND AND THATS WHAT I HAVE USED FOR THE LAST ONE WEEK & FOR SURE I FEEL I AM HEADING THE RIGHT DIRECTION AFTER SUCH A LONG JOURNEY IN THE BODY BUILDING. STILL WAITING FOR FULL COMPILED LIST FROM PREACHER. PREACHER, A VULTURE IS A VERY PATIENT BIRD SO AM I. STILL WAITING FOR THE FULL "PROJECT"LIST".......THANKS PREACHER EVERYONE, THANKS FOR YOUR CONTRIBUTIONS. WILL KEEP YOU ALL POSTED ON MY PROGRESS.
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

11-21-2002, 08:39 AM	#15
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	Allright: this is the current 4-split I'm using, based on GP's P,RR,S workouts: Days/bodyparts are fully interchangeable to fit tighter shedules etc, so ... Just wanted to link to the exercises in question.

11-21-2002, 08:40 AM	#16
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	Week II: Rep Range

11-21-2002, 08:43 AM	#17
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	Week III - Shock

11-21-2002, 08:45 AM	#18
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,478	Thanks preacher for helping out so much in this thread!!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-21-2002, 08:21 PM	#19
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	This is awesome preacher! I'm gonna incorporate some of these!!! Thanks!!

11-22-2002, 03:44 AM	#20
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks. - Josh

11-22-2002, 07:43 AM	#21
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	PREACHER Preacher thanks a million. I am going to study all these exercises over the weekend and plan my training schedule Next week Monday I start with Power Week Soon and very soon this boy is going to be "a biggy boy"
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

11-22-2002, 05:49 PM	#27
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,478	Yes Preacher, I love talking about pain! Just finished my own power week today and there is not one part of my body that is not sore...I LOVE IT!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-23-2002, 07:29 PM	#28
Max. Q Capricorn Join Date: Aug 2002 Location: California, USA Posts: 630	GP; What about exercises that hit the traps, is there a reason why you don't isolate working those muscles?
	MAX. Q by Howard Balzer "Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level. In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."

11-24-2002, 04:39 AM	#29
Preacher Strongest of all Hobbits Elite Member