jadakris31

I am in the shock week of gopro;s woirkout right now but im going to do a different routine for a weeks then go back to it.. this is what im thinking about doing.. all comments/advice appreciated

Workout #1 Chest and Triceps

(MONDAY)
Chest (12 sets) (Switch dumbell and barbell each workout)
(exercise x sets x reps)

flat barbell bench x5 x 10,8,6,4,2
incline dumbell bench x4 8,6,4,2
decline barbell bench(or)pec dec(or)flyes(or)cable crosses x3 x8,6,6

Triceps (7 sets)
skullcrushers x3 10,8,6
dumbell overhead x2 8,4
machine pushdown or x2 8,6

-----------------------------------------------------------------------------------
Workout #1 Back and Biceps
(TUESDAY)
Back (12 sets)

WG Pullups
WG lat pulldown or CG lat pulldowns x3 x10,8,6
1 arm dumbell rows x3 x8,6,4
dumbell pullover x3 x10,8,6
machine rows x3 x8,6,6


Biceps (4 sets)

Preacher Curl x2 x10,6
Hammer Curls x2 x10,6

-----------------------------------------------------------------------------------
Workout #3 Shoulders Light Triceps
(THURSDAY)
Shoulders (9-11 sets)

barbell or dumbell shoulder press x3 x8,6,4
WG upright row or cable upright row x3 8,6,4
dumbell side laterals or cable side laterals x3 x10,8,6


reverse pec dec x2 - sometimes

Light Triceps (5 sets)
CG Bench Press x2 x8,6
Reverse Grip pulldown x2 x10,8


-----------------------------------------------------------------------------------
Workout #4 Legs and Heavy Biceps
(FRIDAY)

Heavy Biceps (6+ sets)
barbell curls x3 x8,6,4
Seated dumbell curlsx3 x8,6,4
machine curl drop set

Legs (8+ sets)
Squat x4
Leg Press x4
still deciding...

thanks

yellowmoomba

jadakris31 -


How did Gopro's P/R/S routine work for you? Do you have a journal? How long did you do it? I'm going to try it for 9 weeks. I'm in week 3 now. I modified it to add a few more sets. The Shock week is kicking my ass. I love it.

As far as your new workout....To Leg day - I would add SLDL and lunges (try lunges holding a 25 lb weight in each hand. Step forward to 12 o'clock, step to the side 2 o'clock then step back to 6 o'clock. I do each leg 5 times then switch legs. (3 sets) It's a good burn. Make sure you hold the weights next to the side of your knee when you step forward and to the side (but make sure you knee does not go past your toes because you'll put to much stress on your ligaments).

Also - I don't see any Deadlifts or Dips in your routine......You might try to add them.

Any info on your results from Gopro's workout would be appreciated.

Thanks YM

jadakris31

dips are not there becuase i have a calcium deposit in my right elbow for some stupid reason.. so my elbow kills doing them, either for triceps or chest...

deadlifts.. im thinking about starting but my lower back sucks so bad so i am doing some exercises right now to stregthen that up before i start doing deadlifts... i am 20 years old and my lower back already sucks ---

about gopro's workout.. i think you'll see better results with 9 weeks .. i only did it for 3 .. i did his 3 week workout which i am just about to complete... then this workout above for 3 weeks .. then back to gopro's ... i didnt keep a journal, and i did not gain any stregth.. which is not suprising since its more of a mass gaining routine... but im looking for stregth as well, thus i am trying these 2 3 week programs.. .. the routine does make sense though


about my routine.. no other comments.. thanks

somehow trying to get the abs but bulk at the same time.......

yellowmoomba

Thanks for the feedback regarding gopro's workout.

If you are going for strength and mass - I would do the following

1. Eat more
2. Eat more (seriously)
3. Lift heavy
4. Reduce your cardio if you are playing other sports (basketball, football, running, ... you are burning lots of calories).
5. Rest at least two days a week

(when I did this {and started taking creatine} I gained 20 lbs in 6 months and keep on 15 lbs after I got off the creatine)

I know I seriously overtrained for 10 years. I felt like I had to workout MORE but really I had to workout less.

I would add/modify:

Chest
Do Heavy Flys (or incline flys) instead of cables

Back
Add weight to your pullups (put a 10 or 15 or 25lbs between your feet)

Shoulders
Do some Heavy Shrugs


Good luck. I'm sure others will have more comments too

- YM

jadakris31

thanks... yea i am having trouble gaining weight... i eat seemingly ridiculous amounts of food .. and take some protein.. im kinda against creatine... .. ill add the shrugs.. try some heavy flyes and adjust my pullups... thanks and goodluck with gopros stuff

anyone else?

somehow trying to get the abs but bulk at the same time.......

Mikes1

I've had a bad lower back from 15-22.
Try doing LIGHT goodmornings and within a few months you should be fine. It worked for me.

Mike

jadakris31

not sure what good mornings are but ill find out and give it a shot .. thanks

somehow trying to get the abs but bulk at the same time.......

jadakris31

cmon anyone else???? pleease

somehow trying to get the abs but bulk at the same time.......

Mikes1

Go here: http://www.exrx.net/WeightExercises/...odMorning.html

Remember to do it light.

Mike

jadakris31

thanks

somehow trying to get the abs but bulk at the same time.......