? for GOPRO

neanderthal · 10-31-2003, 11:56 AM

hey man, your P, RR, S routine is great. if had alot of success with it. but what is you routine like when your not doing P, RR, S?

**gopro** · 11-11-2003, 09:14 AM

I generally use P, RR, S year around, but will sometimes take about 4 weeks to do almost pure strength training using ONLY compound lifts and training chest, legs, back and shoulders with no arms. I will utilize very low reps with multiple sets of only two exercises per bodypart.

Sometimes I will also go with short periods of 3 weekly full body routines to give me more rest and my mind a break.

Triple Threat · 11-11-2003, 12:37 PM

Quote:

Originally posted by gopro
... but will sometimes take about 4 weeks to do almost pure strength training using ONLY compound lifts and training chest, legs, back and shoulders with no arms

It must be really hard to train your chest, back and shoulders with no arms.

**gopro** · 11-12-2003, 08:30 PM

Guys, don't quit your day jobs to be stand up comics, ok?

LOL

Alaric · 11-12-2003, 10:48 PM

Hey gopro,

I'm still using your routine in weight training class at school. But a couple weeks ago I sprained my wrist, is it possible for me to still use your reprange week, followed maybe by a week of just pure cardio (I can't lift heavy right now).

Also for the incline bench presses, at my school we can only do them either with dumbbells, or on the smith machine. So for power week, which would you recommend me using?

Also, for shock week you say during chest do a Seated Press...well we don't have a seated press machine at our school, so what exercise can I do in place of that.

I also can't do Seated Leg curls, and Single Leg curls for shock week (I can however do lying leg curls), so are there any other exercises I can do for those?

Thanks in advance!

**gopro** · 11-13-2003, 08:06 PM

Quote:

Originally posted by Alaric
Hey gopro,

I'm still using your routine in weight training class at school. But a couple weeks ago I sprained my wrist, is it possible for me to still use your reprange week, followed maybe by a week of just pure cardio (I can't lift heavy right now).

IF YOU CAN STILL LIFT, BUT JUST NOT HEAVY, THAN JUST KEEP DOING EITHER REP RANGE OR SHOCK WEEK UNTIL YOU HEAL.

Also for the incline bench presses, at my school we can only do them either with dumbbells, or on the smith machine. So for power week, which would you recommend me using?

IF YOU HAVE A SPOTTER THAN USE DUMBELLS FOR POWER WEEK. IF NOT USE THE SMITH.

Also, for shock week you say during chest do a Seated Press...well we don't have a seated press machine at our school, so what exercise can I do in place of that.

ANY PRESS WILL DO...INCLINE, FLAT, DECLINE. YOU CAN EVEN USE SLOW PUSHUPS. THE PROGRAM ITSELF IS MORE IMPORTANT THAN THE EXACTNESS OF THE EXERCISES.

I also can't do Seated Leg curls, and Single Leg curls for shock week (I can however do lying leg curls), so are there any other exercises I can do for those?

JUST USE STIFF LEGS AND LYING LEG CURLS. DO 2 SUPERSETS OF CURLS/SLD AND THEN 2 DROPSETS ON LYING CURLS.

Thanks in advance!

Alaric · 11-13-2003, 09:01 PM

Thanks Gopro, I take it that the order in which the exercises are performed play an important role in growth?

**gopro** · 11-14-2003, 09:35 AM

Quote:

Originally posted by Alaric
Thanks Gopro, I take it that the order in which the exercises are performed play an important role in growth?

Yes, you are correct. However, we are getting a specific effect when we superset in two different ways:

-compound then isolation

vs.

-isolation then compound

Both techniques should be utilized for a unique training effect.

J'Bo · 11-14-2003, 09:36 AM

here is a question for GP.

when you gonna come over here

**gopro** · 11-14-2003, 11:46 AM

Quote:

Originally posted by J'Bo
here is a question for GP.

when you gonna come over here

As in Canada?

J'Bo · 11-14-2003, 01:13 PM

What do you think?

**gopro** · 11-14-2003, 02:07 PM

Quote:

Originally posted by J'Bo
What do you think?

I think we should hang on the beach in florida, rather than freeze our butts off in Canada girl!

J'Bo · 11-14-2003, 02:19 PM

Quote:

Originally posted by vanity
Gopro, you could be the next Jean Chretien.

Your joking right? GP happens to be a HOTTY and plus intelligent qu Jean

Chilly nights are good for snuggling!
I like your plan too GP, however unfortunately no flights come out of Wpg. to FL on weekends

**gopro** · 11-14-2003, 02:56 PM

Quote:

Originally posted by J'Bo
Your joking right? GP happens to be a HOTTY and plus intelligent qu Jean

Chilly nights are good for snuggling!
I like your plan too GP, however unfortunately no flights come out of Wpg. to FL on weekends

I don't even know who this Jean character is!

Anyway, thanks J'bo! I agree, cold is good for snuggling, but sucks at ALL other times, LOL!

J'Bo · 11-14-2003, 04:25 PM

Jean Cretien is the ugliest ignorant prime minister we have had yet.

J'Bo · 11-14-2003, 08:18 PM

Excuse moi? pas de bubble butts a Winnipeg

mon province a nomme Playboy's top ten plager in the Amerique du Nord (damn i need to type francais more often dats aweful).

**gopro** · 11-14-2003, 10:26 PM

Ok, you guys are freaking me out now! Only english allowed in this thread dammit!

J'Bo · 11-15-2003, 02:49 PM

someone is gettin testy

voulez vous couchez avec moi Eric?

J'Bo · 11-15-2003, 05:46 PM

a mon maison? ou est tu? je suis en Winnipeg est sais que tu n'est pas ici

Eric est mon petit chouchou

BUSTINOUT · 11-15-2003, 05:52 PM

Quote:

Originally posted by J'Bo
Jean Cretien is the ugliest ignorant prime minister we have had yet.

I'm glad a Canadian actually said it first. lol

J'Bo · 11-15-2003, 05:59 PM

now its your turn!

Note: THIS WAS NOT SAID TO START A WAR! cause i know how sensitive you USAers are

(note the smiley)

J'Bo · 11-15-2003, 06:49 PM

oui tres bien hehehe hohoho (thats a french laugh)

10-31-2003, 11:56 AM	#1
neanderthal Registered User Join Date: Oct 2002 Location: ILLINOIS Posts: 108	? for GOPRO BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com hey man, your P, RR, S routine is great. if had alot of success with it. but what is you routine like when your not doing P, RR, S?
	"Losers always whine about their best, winners go home and f*ck the prom queen." "Every man has an animal inside. Some men have a domestic animal, and others a wild animal."

11-11-2003, 09:14 AM	#2
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,462	I generally use P, RR, S year around, but will sometimes take about 4 weeks to do almost pure strength training using ONLY compound lifts and training chest, legs, back and shoulders with no arms. I will utilize very low reps with multiple sets of only two exercises per bodypart. Sometimes I will also go with short periods of 3 weekly full body routines to give me more rest and my mind a break.
	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.

11-12-2003, 08:30 PM	#4
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,462	Guys, don't quit your day jobs to be stand up comics, ok? LOL
	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.

11-14-2003, 09:36 AM	#9
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	here is a question for GP. when you gonna come over here
	....and thats my $.02

11-14-2003, 01:13 PM	#11
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	What do you think?
	....and thats my $.02

11-12-2003, 10:48 PM	#5
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Hey gopro, I'm still using your routine in weight training class at school. But a couple weeks ago I sprained my wrist, is it possible for me to still use your reprange week, followed maybe by a week of just pure cardio (I can't lift heavy right now). Also for the incline bench presses, at my school we can only do them either with dumbbells, or on the smith machine. So for power week, which would you recommend me using? Also, for shock week you say during chest do a Seated Press...well we don't have a seated press machine at our school, so what exercise can I do in place of that. I also can't do Seated Leg curls, and Single Leg curls for shock week (I can however do lying leg curls), so are there any other exercises I can do for those? Thanks in advance!

11-13-2003, 09:01 PM	#7
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Thanks Gopro, I take it that the order in which the exercises are performed play an important role in growth?

11-14-2003, 04:25 PM	#15
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Jean Cretien is the ugliest ignorant prime minister we have had yet.
	....and thats my $.02

11-14-2003, 08:18 PM	#16
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Excuse moi? pas de bubble butts a Winnipeg mon province a nomme Playboy's top ten plager in the Amerique du Nord (damn i need to type francais more often dats aweful).
	....and thats my $.02

11-14-2003, 10:26 PM	#17
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,462	Ok, you guys are freaking me out now! Only english allowed in this thread dammit!
	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.

11-15-2003, 02:49 PM	#18
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	someone is gettin testy voulez vous couchez avec moi Eric?
	....and thats my $.02

11-15-2003, 05:46 PM	#19
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	a mon maison? ou est tu? je suis en Winnipeg est sais que tu n'est pas ici Eric est mon petit chouchou
	....and thats my $.02

11-15-2003, 05:59 PM	#21
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	now its your turn! Note: THIS WAS NOT SAID TO START A WAR! cause i know how sensitive you USAers are (note the smiley)
	....and thats my $.02

11-15-2003, 06:49 PM	#22
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	oui tres bien hehehe hohoho (thats a french laugh)
	....and thats my $.02

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