Just a warning! P/RR/S II is coming soon!

Sapphire · 02-18-2004, 06:26 PM

Quote:

Originally posted by gopro
POWER/REP RANGE/SHOCK STATUS:

MEMBER-RISSOLE
STATUS-BANNED
PROGNOSIS-CRITICAL
LIFE LINES-0

This is funny as well.....

Tank316 · 02-18-2004, 09:14 PM

Quote:

Originally posted by gopro
POWER/REP RANGE/SHOCK STATUS:

MEMBER-RISSOLE
STATUS-BANNED
PROGNOSIS-CRITICAL
LIFE LINES-0

Rissole · 02-18-2004, 09:38 PM

Quote:

Originally posted by Sapphire
not true

Thats the whole reason its funny

Thanks Saph

GP seems to be rather touchy without his appology...... Something your not telling us mate?? You having a cycle of a different type???

ripperx · 02-23-2004, 09:38 AM

gopro,

Here's what I've come up with based on your P/RR/RR program.

4-Day Split
===========

Monday: chest/delts (front/side)/calves
Tuesday: lats/rear delt/traps/low back/abs
Thursday: quads/hams/calves
Friday: bis/tris/forearms/abs

3-Dat Split
===========

Monday: chest/back/abs
Wednesday: quads/hams/calves
Friday: delts/bis/tris

POWER Week
===========

Chest
-----
Chest Press (HS): 3 x 4-6
Incline Press (HS): 3 x 4-6
Decline Press (HS): 3 x 4-6

Back
----
Lateral Pull Down: 2-3 x 4-6
Iso-Lateral Row (HS): 3 x 4-6
Iso-Lateral Low Row (HS): 3 x 4-6

Delts
-----
Iso-Lateral Shoulder Press (HS): 2-3 x 4-6
Lateral Raise Machine: 2-3 x 4-6
Reverse Fly Machine: 2-3 x 4-6

Arms
----
Preacher Curl: 2 x 4-6
Hammer Curl: 2 x 4-6
Seated Dip (HS): 3 x 4-6
Cable pushdown: 2 x 4-6

Legs
----
Leg Press (45 Degree): 3 x 4-6
Leg Extension: 2 x 4-6
Lying Leg Curl: 3 x 4-6

REP RANGE Week
==============

Chest
-----
Chest Press (HS): 3 x 8-10
Incline Press (HS): 3 x 6-8
Flye: 2 x 10-12

Back
----
Lateral Pull Down: 2 x 6-8
Iso-Lateral Row (HS): 2 x 8-10
Iso-Lateral Low Row (HS): 2 x 10-12

Delts
-----
Iso-Lateral Shoulder Press (HS): 2 x 6-8
Lateral Raise Machine: 2-3 x 8-10
Cable Lateral Raise: 2 x 10-12

Arms
----
Alternating Dumbell Curl: 2 x 6-8
Cable Curl: 2 x 8-10
Seated Dip (HS): 3 x 6-8
Cable pushdown: 2 x 8-10

Legs
----
Leg Press (45 Degree): 3 x 12-15
Leg Extension: 2 x 8-10
Hack Squat: 3 x 10-12
Lying Leg Curl: 2 x 6-8

* HS = Hammer Strength

Is it best to replace the machines with free weights where possible? What would you add/remove from the above exercises? Also, a few sections of the body parts were cut down from your routine, so would this fit better in a 3-day split? The only thing is that I see the 4-day split having a seperate day for legs. Will having a 3-Day split be not as good as a 4-day split for results? In your suggested splits, would the recommended leg routines cover the "quads/hams/calves"? Did you have any routines for the abs, calves, and forarms that you would incorporate into the current program? I am going to start the program on Monday (tommorow), so I would love to see any changes or suggestions.

Sorry for so many questions, I would really apprecaite your help. Thanks.

**gopro** · 02-25-2004, 10:57 AM

Quote:

Originally posted by Rissole
Thats the whole reason its funny

Thanks Saph

GP seems to be rather touchy without his appology...... Something your not telling us mate?? You having a cycle of a different type???

Yes, I'm cycling Krispy Kremes with Dunkin Doughnuts, 2 weeks on, 2 weeks off. They are very anabolic but cause much anger and aggression!

Rissole · 02-25-2004, 01:29 PM

I'll have to try that, getting cut is such hard work and if your cycling that then it will have to work for me

Sauron · 03-23-2004, 02:27 PM

Sapphire · 03-23-2004, 02:32 PM

Quote:

Originally posted by Rissole

I'll have to try that, getting cut is such hard work and if your cycling that then it will have to work for me

AND if Ris and GP are cycling donuts... then I am too!! Speaking of cycles... I AM PMSing and really really want something good to eat. BUT I will have a protein shake instead....

**gopro** · 03-23-2004, 03:25 PM

Quote:

Originally posted by Sapphire
AND if Ris and GP are cycling donuts... then I am too!! Speaking of cycles... I AM PMSing and really really want something good to eat. BUT I will have a protein shake instead....

Good girl. Go take a bite outta Chris or something.

Rissole · 03-23-2004, 03:25 PM

Your such a good girl Saph

PreMier · 03-23-2004, 05:59 PM

Rissole · 03-23-2004, 06:18 PM

Quote:

Originally posted by PreMier
.

I totaly agree PreM

PreMier · 03-23-2004, 06:20 PM

I was just curious as to if this has been released yet

I know a few "special" people have been using it...

Sapphire · 03-23-2004, 07:02 PM

Quote:

Originally posted by gopro
Good girl. Go take a bite outta Chris or something.

I never BITE ............

Sapphire · 03-23-2004, 07:04 PM

Quote:

Originally posted by Rissole
Your such a good girl Saph

Oh thank you Sweet Rissy, with the six pack abs!! YOU know I would never bite my man, don't you???

Rissole · 03-23-2004, 09:25 PM

Quote:

Originally posted by Sapphire
Oh thank you Sweet Rissy, with the six pack abs!! YOU know I would never bite my man, don't you???

Almost an 8 pack now hunny

And you can bite me if you want

MissOz · 03-24-2004, 02:30 AM

is the new training system suitable for females..? ,I am asking because most of your replies, re: the new training system ,are from guys ..not women ???

MissOz · 03-24-2004, 02:33 AM

Quote:

Originally posted by Rissole
Almost an 8 pack now hunny

And you can bite me if you want

SHOW US YA ABS!!!! Riss.xx

Rissole · 03-24-2004, 03:52 AM

Quote:

Originally posted by MissOz
is the new training system suitable for females..? ,I am asking because most of your replies, re: the new training system ,are from guys ..not women ???

Hey Sim, this is the programme that i do....
I think the reson not many girls use it is cause it incoporates a heavy week (4-6 reps) But of course a few do and reep the benefit

I think you should try it

Also, you can get to see my abs in full flight tomorrow arvo when i come down for some protien

Sapphire · 03-24-2004, 05:33 AM

Quote:

Originally posted by MissOz
is the new training system suitable for females..? ,I am asking because most of your replies, re: the new training system ,are from guys ..not women ???

I am doing GP's P/RR/SS program right now. This week is power week where I have to lift very heavy for 6-8 reps max. Today is legs... here is my wo for today.....

-LEG PRESS...3 X 6-8
-LEG EXTENSION...3 X 6-8
-SMITH MACH SQUATS...2 X 6-8
-BUTT BLASTER...3 X 15-20
-STIFF DEADLIFT...3 X 6-8
-LYING LEG CURL...2 X 6-8
-LEG PRESS CALF RAISE...4 X 6-8

My fav is SHOCK week!! OUCHIE!!!

Sapphire · 03-24-2004, 05:34 AM

Quote:

Originally posted by Rissole
Almost an 8 pack now hunny

And you can bite me if you want

An 8 pack!! WOW Ris you are H O T!!

I never bite.... HARD anyway.

Rissole · 03-24-2004, 01:32 PM

Quote:

Originally posted by Sapphire
An 8 pack!! WOW Ris you are H O T!!

I never bite.... HARD anyway.

I think you know what i like

Burner02 · 03-24-2004, 01:37 PM

hey ris..
(pppst, ris)
Not sure if u know this...but in your avi..you're nekkid....
thought u might like to know...

Rissole · 03-24-2004, 01:43 PM

I thought there was something funny goin on...

It shows the 10 pack

You should see the 2 pics i had to leave out to get the avi to fit

02-23-2004, 09:38 AM	#124
ripperx Registered User Join Date: Jan 2004 Posts: 35	gopro, Here's what I've come up with based on your P/RR/RR program. 4-Day Split =========== Monday: chest/delts (front/side)/calves Tuesday: lats/rear delt/traps/low back/abs Thursday: quads/hams/calves Friday: bis/tris/forearms/abs 3-Dat Split =========== Monday: chest/back/abs Wednesday: quads/hams/calves Friday: delts/bis/tris POWER Week =========== Chest ----- Chest Press (HS): 3 x 4-6 Incline Press (HS): 3 x 4-6 Decline Press (HS): 3 x 4-6 Back ---- Lateral Pull Down: 2-3 x 4-6 Iso-Lateral Row (HS): 3 x 4-6 Iso-Lateral Low Row (HS): 3 x 4-6 Delts ----- Iso-Lateral Shoulder Press (HS): 2-3 x 4-6 Lateral Raise Machine: 2-3 x 4-6 Reverse Fly Machine: 2-3 x 4-6 Arms ---- Preacher Curl: 2 x 4-6 Hammer Curl: 2 x 4-6 Seated Dip (HS): 3 x 4-6 Cable pushdown: 2 x 4-6 Legs ---- Leg Press (45 Degree): 3 x 4-6 Leg Extension: 2 x 4-6 Lying Leg Curl: 3 x 4-6 REP RANGE Week ============== Chest ----- Chest Press (HS): 3 x 8-10 Incline Press (HS): 3 x 6-8 Flye: 2 x 10-12 Back ---- Lateral Pull Down: 2 x 6-8 Iso-Lateral Row (HS): 2 x 8-10 Iso-Lateral Low Row (HS): 2 x 10-12 Delts ----- Iso-Lateral Shoulder Press (HS): 2 x 6-8 Lateral Raise Machine: 2-3 x 8-10 Cable Lateral Raise: 2 x 10-12 Arms ---- Alternating Dumbell Curl: 2 x 6-8 Cable Curl: 2 x 8-10 Seated Dip (HS): 3 x 6-8 Cable pushdown: 2 x 8-10 Legs ---- Leg Press (45 Degree): 3 x 12-15 Leg Extension: 2 x 8-10 Hack Squat: 3 x 10-12 Lying Leg Curl: 2 x 6-8 * HS = Hammer Strength Is it best to replace the machines with free weights where possible? What would you add/remove from the above exercises? Also, a few sections of the body parts were cut down from your routine, so would this fit better in a 3-day split? The only thing is that I see the 4-day split having a seperate day for legs. Will having a 3-Day split be not as good as a 4-day split for results? In your suggested splits, would the recommended leg routines cover the "quads/hams/calves"? Did you have any routines for the abs, calves, and forarms that you would incorporate into the current program? I am going to start the program on Monday (tommorow), so I would love to see any changes or suggestions. Sorry for so many questions, I would really apprecaite your help. Thanks.
ripperx Registered User Join Date: Jan 2004 Posts: 35

02-25-2004, 01:29 PM	#126
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	I'll have to try that, getting cut is such hard work and if your cycling that then it will have to work for me
	My Journal

03-23-2004, 02:27 PM	#127
Sauron grasshopper Elite Member Join Date: Apr 2002 Location: East coast Posts: 23	Bump
	][\\][ (()) ][_ ][ ][\\//][ ][ ']['

03-23-2004, 03:25 PM	#130
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Your such a good girl Saph
	My Journal

03-23-2004, 05:59 PM	#131
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-23-2004, 06:20 PM	#133
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	I was just curious as to if this has been released yet I know a few "special" people have been using it...
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-24-2004, 02:30 AM	#137
MissOz yummy mummy Join Date: May 2003 Location: Oz Posts: 160 Photos: 4	is the new training system suitable for females..? ,I am asking because most of your replies, re: the new training system ,are from guys ..not women ???

03-24-2004, 01:37 PM	#143
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	hey ris.. (pppst, ris) Not sure if u know this...but in your avi..you're nekkid.... thought u might like to know...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-24-2004, 01:43 PM	#144
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	I thought there was something funny goin on... It shows the 10 pack You should see the 2 pics i had to leave out to get the avi to fit
	My Journal