For the P/RR/S crew...A TASTE OF II!!

Spitfire · 04-08-2004, 02:17 PM

Im on my first power. You think its to soon? I only plan to cut for a month I already have low body fat.

jaim91 · 04-09-2004, 06:45 PM

Are you supposed to do the same excersises for the P/RR/S, but just using different weight, reps, and sets?

jaim91 · 04-09-2004, 06:47 PM

Sorry, but which exercises do you recommend for each body part? Was this posted somewhere before? I feel as though I have missed something... I train each body part 4 times a week?

Randy · 04-09-2004, 06:51 PM

Unless he revised the program, I believe this is what you're looking for http://www.ironmagazine.com/article65.html

jaim91 · 04-09-2004, 07:10 PM

It makes a lot more sense now, thank you very veyr much randy....

Sapphire · 04-12-2004, 05:30 AM

Quote:

Originally posted by Randy
That's ok Sapphire, ignore my message.

Opps Sorry Randy... I didn't see it. Thank you sweetie, you always make me smile!!

**gopro** · 04-12-2004, 07:33 AM

Quote:

Originally posted by Spitfire
Im on my first power. You think its to soon? I only plan to cut for a month I already have low body fat.

Don't add in shock workouts until you have been on the program a solid 3 months.

Spitfire · 04-12-2004, 09:36 AM

OK KOOL, thanks GoPro

**gopro** · 04-12-2004, 11:59 AM

Quote:

Originally posted by Spitfire
OK KOOL, thanks GoPro

jaim91 · 04-13-2004, 09:14 AM

If you're not supposed to add shock until 3 months, how do you do the whole P/RR/S thing without the S?

jaim91 · 04-13-2004, 09:16 AM

So sapphire - you do the exact same exercises, but switch up the reps/set/weights/time?

Spitfire · 04-13-2004, 09:16 AM

Obviously
Power/ rep range/ power/ rep range

or what I am doing
power/ rep range/ rep range

Spitfire · 04-13-2004, 09:17 AM

are yoy looking to get bigger or stronger

jaim91 · 04-14-2004, 05:48 AM

Sapphire · 04-14-2004, 06:08 AM

Quote:

Originally posted by jaim91
So sapphire - you do the exact same exercises, but switch up the reps/set/weights/time?

Nope.. I actually do DIFFERENT exercises each workout, of course some basics are always part of the workouts ie.. leg presses, bench presses, shoulder presses. GoPro is my trainer, he designs each of my workouts FOR me!! I don't have to worry, I just do what he tell me to do, EXACTLY.

Today I am doing POWER LEGS... GP gave me this WO

-LEG PRESS...3 X 6-8
-LYING LEG CURL...3 X 6-8
-SQUATS...3 X 6-8
-STIFF DEADLIFT...3 X 6-8
-LEG EXTENSIONS...2 X 6-8
-BUTT MACHINE...2 X 12-15
-ADDUCTION...3 X 15-20
-LEG PRESS CALF...4 X 8-10

I do the max amount of weight I can for the number of reps he specifies, so today I will go very heavy. Ouch.

Ya know GP can be your cyber trainer too, email or PM him about it. I can't say enough about him. I know him very well, he is a true professional. He is the best! If he still lived in NY I would hire him in a heart beat to train me in person.

**gopro** · 04-14-2004, 08:07 AM

Quote:

Originally posted by Sapphire
Nope.. I actually do DIFFERENT exercises each workout, of course some basics are always part of the workouts ie.. leg presses, bench presses, shoulder presses. GoPro is my trainer, he designs each of my workouts FOR me!! I don't have to worry, I just do what he tell me to do, EXACTLY.

Today I am doing POWER LEGS... GP gave me this WO

-LEG PRESS...3 X 6-8
-LYING LEG CURL...3 X 6-8
-SQUATS...3 X 6-8
-STIFF DEADLIFT...3 X 6-8
-LEG EXTENSIONS...2 X 6-8
-BUTT MACHINE...2 X 12-15
-ADDUCTION...3 X 15-20
-LEG PRESS CALF...4 X 8-10

I do the max amount of weight I can for the number of reps he specifies, so today I will go very heavy. Ouch.

Ya know GP can be your cyber trainer too, email or PM him about it. I can't say enough about him. I know him very well, he is a true professional. He is the best! If he still lived in NY I would hire him in a heart beat to train me in person.

Thank you Sapphy. You have always been my # 1 fan!

Sapphire · 04-14-2004, 11:40 AM

Quote:

Originally posted by gopro
Thank you Sapphy. You have always been my # 1 fan!

You are welcome Coach! I only speak the truth.

Randy · 04-14-2004, 03:25 PM

Damn Gopro....Now with a statement like that I would be hopping on the first plane to New York

Then you can send old diesel back to where you came from

.

Either that or if Saphy will except my services, I will train her

.

Quote:

Originally posted by Sapphire
If gopro still lived in NY I would hire him in a heart beat to train me in person.

Sapphire · 04-14-2004, 05:58 PM

Randy... GP and I have met in person , he used to live about 2 blocks away from my currrent apartment. He left NY for VPX last summer.

AND Diesel used to live in Florida when he was in the Air Force.

What type of services are you offering BTW??

Randy · 04-14-2004, 07:06 PM

Sapph, Thanks for the short biography. I think I am clear on that now

As for what type of services I am offering... well "Full Service!"
of course.

Sapphire · 04-14-2004, 07:11 PM

Opps I am sorry did I sound like I was lecturing you??? I didn't mean to.... I was TRYING to bust GP's chops about leaving me to train alone.

Hmm.. would you rub my back until I fall asleep every night? Do the dishes and the laundry etc.......

Randy · 04-14-2004, 07:57 PM

That's ok Saph, you didn't come across like you were lecturing.

And rubbing your back would just be a start

But I won't go there since this is a family forum

Now I thought I heard something about laundry and dishes...

No, I must have just been hearing things

**gopro** · 04-14-2004, 09:55 PM

Enough sexual innuendo for now. This is a P/RR/S thread, not a X/X/X thread!

Sapphire · 04-15-2004, 05:22 AM

Quote:

Originally posted by gopro
Enough sexual innuendo for now. This is a P/RR/S thread, not a X/X/X thread!

I dont recall making any sexual innuendos.

BUT in any case LEGS were brutal yesterday coach! I did 180 pound leg extensions!

6 reps. 200 pound squats! 7 reps

Gotta love Power week!

**gopro** · 04-15-2004, 07:48 AM

Quote:

Originally posted by Sapphire
I dont recall making any sexual innuendos.

BUT in any case LEGS were

04-08-2004, 02:17 PM	#61
Spitfire Im hungry Elite Member Join Date: Feb 2004 Location: South Florida Posts: 2,779 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Im on my first power. You think its to soon? I only plan to cut for a month I already have low body fat.
	Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me. Hunter S. Thompson RIP

04-09-2004, 06:51 PM	#64
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Unless he revised the program, I believe this is what you're looking for http://www.ironmagazine.com/article65.html
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

04-12-2004, 09:36 AM	#68
Spitfire Im hungry Elite Member Join Date: Feb 2004 Location: South Florida Posts: 2,779 Photos: 2	OK KOOL, thanks GoPro
	Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me. Hunter S. Thompson RIP

04-13-2004, 09:16 AM	#72
Spitfire Im hungry Elite Member Join Date: Feb 2004 Location: South Florida Posts: 2,779 Photos: 2	Obviously Power/ rep range/ power/ rep range or what I am doing power/ rep range/ rep range
	Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me. Hunter S. Thompson RIP

04-13-2004, 09:17 AM	#73
Spitfire Im hungry Elite Member Join Date: Feb 2004 Location: South Florida Posts: 2,779 Photos: 2	are yoy looking to get bigger or stronger
	Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me. Hunter S. Thompson RIP

04-09-2004, 06:45 PM	#62
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Are you supposed to do the same excersises for the P/RR/S, but just using different weight, reps, and sets?

04-09-2004, 06:47 PM	#63
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Sorry, but which exercises do you recommend for each body part? Was this posted somewhere before? I feel as though I have missed something... I train each body part 4 times a week?

04-09-2004, 07:10 PM	#65
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	It makes a lot more sense now, thank you very veyr much randy....

04-13-2004, 09:14 AM	#70
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	If you're not supposed to add shock until 3 months, how do you do the whole P/RR/S thing without the S?

04-14-2004, 05:48 AM	#74
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Me?

04-14-2004, 05:58 PM	#79
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Randy... GP and I have met in person , he used to live about 2 blocks away from my currrent apartment. He left NY for VPX last summer. AND Diesel used to live in Florida when he was in the Air Force. What type of services are you offering BTW??
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

04-14-2004, 07:06 PM	#80
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Sapph, Thanks for the short biography. I think I am clear on that now As for what type of services I am offering... well "Full Service!" of course.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

04-14-2004, 07:11 PM	#81
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Opps I am sorry did I sound like I was lecturing you??? I didn't mean to.... I was TRYING to bust GP's chops about leaving me to train alone. Hmm.. would you rub my back until I fall asleep every night? Do the dishes and the laundry etc.......
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

04-14-2004, 07:57 PM	#82
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	That's ok Saph, you didn't come across like you were lecturing. And rubbing your back would just be a start But I won't go there since this is a family forum Now I thought I heard something about laundry and dishes... No, I must have just been hearing things
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

04-14-2004, 09:55 PM	#83
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	Enough sexual innuendo for now. This is a P/RR/S thread, not a X/X/X 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.