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

Sapphire · 05-24-2004, 07:26 PM

Quote:

Originally posted by CowPimp
The question is why isn't Sapphire naked in her picture? Two words for you honey: nice ass.

Nah... but IT WILL BE!!!

**CowPimp** · 05-24-2004, 07:33 PM

Quote:

Originally posted by Sapphire
Nah... but IT WILL BE!!!

Glad to hear it.

**gopro** · 05-24-2004, 09:43 PM

Quote:

Originally posted by ripperx
gopro,

I jsut complete 3 full cycle of P/RR/RR (so 9 weeks total). I just tried to start the shock week this cycle, but i find it difficult since you hae to move back and forth so much to do the supersets. Will I still be able to get gains from jsut doing the P/RR/RR combo? I defnitely think I can do the shock, but I don't think it's working out too well. Should I just stay doing P//RR/RR all the time? or switch the order around in every cycle, week? Maybe add a 4th week? What do you recommend? My goal is just to gain mass right now.

Yes, you will still be able to make gains on just P/RR/RR. However, there is still a way to incorporate shock training into your routine. Try doing supersets that are in the same area or on the same bench. Examples are:

-flyes/bench press
-stiff arm pulldowns/WG pulldowns
-preacher curls/barbell curls
-seated side lateral/seated dumbell press
-CG bench press/skull crushers

You get the picture. If you are creative I'm sure you can think of more of your own. You may even be able to modify the overall program to be P/RR/RR+shock superset...this could be a traditional RR workout with one superset at the end to finish the bodypart. Example:

-military press...2 x 7-9
-wg upright row...2 x 10-12
-superset:seated rear lateral/seated dumbell press...1-2 x 8-10

Sometimes my routine can be modified just a bit to meet everyone's unique needs.

**gopro** · 05-24-2004, 09:45 PM

Quote:

Originally posted by TaPo31
I am just new to this board, as of today actually, however I am quite familiar with GoPro's P/RR/S routine from his postings on another board and I just wanted to throw in my two cents about it. It is hands down the best workout plan that I have ever used, there is never a workout that goes by that doesn't make me sore. I have been using it for about 6 months now and I am planning on beginning Part II beginning in about a week. I just want to thank GoPro for sharing his knowledge and letting us all in on his little secret of how to make our bodies grow.

Hello there my friend. I just wanted to tell you how happy I am yo see you here and thank you for all of your kind words. It is my pleasure to help everyone reach their goals.

**gopro** · 05-24-2004, 09:46 PM

I also want to thank the members of my House of P/RR'S Representatives for helping answer some questions when I'm not around. Thanks Tank and Rissole for fielding the last few!

ripperx · 05-24-2004, 10:03 PM

Thanks gopro, I'll mess around with it and maybe start that combo into this cycle. Can't wait to see your full version II! I'm very interested to see how the weeks work. Would it be ideal to get SHOCK week in all the way?

jaim91 · 05-25-2004, 04:50 AM

When does the full version come out?

Rissole · 05-25-2004, 05:29 AM

Quote:

Originally posted by Sapphire
Nah... but IT WILL BE!!!

NAH!! IT IS!!

Sapphire · 05-25-2004, 05:49 AM

to Rissy!

Tank316 · 05-25-2004, 08:56 AM

Quote:

Originally posted by Rissole
All i do is 2 sets about 6-8 reps 60% of working w8

Why warm your legs up when your doing chest

this morning i watched 2 young fella's throw on 225 without warming up at all, then to 255 for 3 reps. then they came and asked why do i think their shoulders are sore!!!!!ummm, gee i dont know!!!!

proper warm-ups at any age is a gimme.so for the young and old, think before you lift.

**gopro** · 05-25-2004, 03:26 PM

Quote:

Originally posted by Tank316
this morning i watched 2 young fella's throw on 225 without warming up at all, then to 255 for 3 reps. then they came and asked why do i think their shoulders are sore!!!!!ummm, gee i dont know!!!!

proper warm-ups at any age is a gimme.so for the young and old, think before you lift.

Good advice Tank!

Randy · 05-25-2004, 03:29 PM

Quote:

Originally posted by Tank316
this morning i watched 2 young fella's throw on 225 without warming up at all, then to 255 for 3 reps. then they came and asked why do i think their shoulders are sore!!!!!ummm, gee i dont know!!!!

proper warm-ups at any age is a gimme.so for the young and old, think before you lift.

Even the Wolf knows the importance of proper warm-ups...

jaim91 · 05-26-2004, 06:15 AM

Does the full version ever come out?

Tank316 · 05-26-2004, 07:13 AM

Quote:

Originally posted by jaim91
Does the full version ever come out?

knowing how busy GP is with a full time job and ''other jobs'', he'll have a full version soon.

Tank316 · 05-26-2004, 11:32 AM

Quote:

Originally posted by TaPo31
Based on what I have read about P/RR/S Part II, I devised this schedule for the P/P/RR/S portion. Any critiques would be appreciated.

Day 1

Back
–Week 1
Straight Leg Deadlift 5X1-2
Smith Bent Row 3X3-4
Wide Grip Pullups 3X4-5
Close Grip Seated Row 3X5-6

-Week 2
Straight Leg Dead 5X1-2
Rev Grip Pulldowns 3X3-4
Smith Bent Row 3X4-5
Cable 1-Arm Row 3X5-6

–Week 3
CG Pulldown 3X6-8
DB Row 3X8-10
Str. Bar Cable Row 2X11-15
Pullover 2X16-20

–Week 4
Rev Grip Bent Row 2X8-10
s.s. w/WG Pulldown 2X8-10
Deadlift 3X4-6
s.s. w/ Hyperextensions 3X10-12
CG Seated Row 3X6-8(dropsets)

Traps
–Week 1
Seated DB Shrug 3X6-8
Smith Behind Shrug 3X4-6
–Week 2
Lying Cable Shrug 3X4-6
Smith Shrug 2X4-6
-Week 3
CG Upright Row 3X6-8
DB Shrug 2X15-20
–Week 4
DB Shrug 3X8-10
s.s. w/Smith Shrug 3X8-10

Day 4

Quads
–Week 1
Hack Squats 5X2-3
Leg Press 3X4-5
Single Leg Extension 3X5-6
–Week 2
Leg Press 5X2-3
Hack Squat 3X4-5
Leg Extension 3X5-6
–Week 3
Leg Press 4X7-10
Hack Squat 3X11-15
Leg Extension 3X16-20
–Week 4
Leg Extension 3X8-10
s.s. w/ Front Squat 3X8-10
Sissy Squat 2X8-10
s.s. w/ Squat Machine 2X8-10
Hack Squat 3X6-10(drop)

Hamstrings
–Week 1
Lying Leg Curl 5X2-3
DB Straight Leg Dead 3X4-6
–Week 2
Lying Single Leg Curl 5X2-3
Seated Leg Curl 3X4-6
–Week 3
Lying Leg Curl 3X6-8
Straight Leg Dead 2X8-11
Seated Leg Curl 2X12-15
–Week 4
Lying Leg Curl 3X8-10
s.s. w/ Kneeling Leg Curl 3X8-10
Single Leg Curl 3X6-10 (drop)

Calves
–Week 1______
–Week 2______
–Week 3______

Day 2

Chest
–Week 1
Bench 6X1-2
Smith Incline 3X3-4
Flye 3X5-6
-Week 2
Smith Incline 6X1-2
DB Bench 3X3-4
Cable Flye 3X5-6
–Week 3
Incline DB 3X7-10
Smith Bench 3X11-15
Flye 3X16-20
–Week 4
Smith Flat to Neck 3X8-10
s.s. w/Cable Crossover 3X8-10
Incline Flye 2X8-10
s.s. w/ Dips 2X8-10
Mach. Bench Presss 3X8-10(drop)

Triceps
–Week 1
Dips 5X2-3
Skullcrusher 3X4-5
DB French Curl 3X5-6
-Week 2
Str. Bar French Curl 5X2-3
Pressdown 3X4-5
Dips 3X5-6
–Week 3
Dips 3X6-9
Pushdown 3X10-13
Kickback 2X14-20
–Week 4
Str. Bar Pushdown 2X6-10
s.s. w/ Cable Overhead 2X6-10
Rev. Grip Pressdown 2X6-10
s.s. w/ Incline Skullcrusher 2X6-10
2 Bench Dips 2X6-10(drop)

Day 5

Shoulders
–Week 1
Smith Military 3X1-2
Upright Row 3X3-4
Side Lateral 2X5-6
-Week 2
Mach. Military 3X2-3
Cable Side Laterals 3X4-5
Bent Lateral 3X5-6
–Week 3
DB Military 3X6-8
Side Lateral 2X8-10
Front Lateral 2X10-15
–Week 4
Hammer Military 3X8-10
s.s. w/ seated side lateral 3X8-10
DB Upright 2X8-10
s.s. w/ DB Military 2X8-10
Cable Front Raise 3X6-8(drop)

Biceps
–Week 1
Barbell Curl 4X2-3
Preacher Curl 2X4-5
DB Hammer Curl 2X5-6
-Week 2
Curl Bar Curl 4X2-3
DB Preacher 2X4-5
Lying Cable Curl 2X5-6
–Week 3
Incline DB Curl 3X7-10
Cable Curl 2X11-15
Concentration Curl 2X16-20
–Week 4
Standing Curl Bar 2X6-10
s.s. w/ DB Preacher Curl 2X6-10
DB Drop Curl 3X6-10 (drop)

sweet. looks like an intense w/o. i came up with something darn close to this myself.!!!!!!!!

firestorm · 05-26-2004, 03:52 PM

Quote:

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

SAY WHAT??? SAPHY MAY BE YOUR NUMBER 1 HOTTEST SEXIEST ADMIRER BUT........FIRE IS YOUR NUMBER 1 FAN. THAT IS ME...I'M NUMBER ONE!!!! I TALK YOU UP NOT ONLY HERE BUT AT SEVERAL OTHER MESSAGE BOARDS AS WELL NOT TO MENITON HERE AT WORK TO ALL MY CO WORKERS THAT I "FORCE" TO DO YOUR WORKOUT. NOW FIRE REQUESTS A RETRACTION FROM YOU MR. MAN!!! TELL THE WORLD THAT FIRE IS YOUR NUMBER ONE FAN PLEASE. THANK YOU

By the way,,, I'm not really mad at you just hurt.

firestorm · 05-26-2004, 03:55 PM

Quote:

Originally posted by Sapphire
Too bad for Fire!!

ok ok you go in the black book.

firestorm · 05-26-2004, 04:04 PM

Quote:

Originally posted by Tank316

sweet. looks like an intense w/o. i came up with something darn close to this myself.!!!!!!!!

Tank send me yours send me yours!!!! hahahaha I'm too busy to do all that work making it up myself.

firestorm · 05-26-2004, 04:07 PM

Well I must say on a serious note... the little Teaser GOPRO has given us on "page one" looks very promising and I can't wait to put something together and give it a go. (unless Tank really does send me his version)wink wink.
As always GOPRO you came through for your loyal friends and followers. If Part duece does half as good as Part one did.. It will be remarkable!!! Thank you for sharing it with us "early" my friend. Your the best. Brian

Randy · 05-26-2004, 06:26 PM

Quote:

Originally posted by Tank316
knowing how busy GP is with a full time job and ''other jobs'', he'll have a full version soon.

That's no excuse Tank...Gopro should quit all his jobs and get this Full Version out as Priority.

Hey wait! He's suppose to be saving me some products. Actually you are absolutely right Tank

Randy · 05-26-2004, 06:28 PM

Uggg Ohhhh!

Did I hear another door swing open?
Yep! I think I did, here comes Tank.

I gotta go now

Sapphire · 05-26-2004, 06:56 PM

Quote:

Originally posted by firestorm
SAY WHAT??? SAPHY MAY BE YOUR NUMBER 1 HOTTEST SEXIEST ADMIRER BUT........FIRE IS YOUR NUMBER 1 FAN. THAT IS ME...I'M NUMBER ONE!!!! I TALK YOU UP NOT ONLY HERE BUT AT SEVERAL OTHER MESSAGE BOARDS AS WELL NOT TO MENITON HERE AT WORK TO ALL MY CO WORKERS THAT I "FORCE" TO DO YOUR WORKOUT. NOW FIRE REQUESTS A RETRACTION FROM YOU MR. MAN!!! TELL THE WORLD THAT FIRE IS YOUR NUMBER ONE FAN PLEASE. THANK YOU

By the way,,, I'm not really mad at you just hurt.

Listen up there Fire, you dont know who you are competing with, I am one tough chick!!

IF I have to, I will fight you for the honor!

I AM GOPRO's numero uno fan!!

I worship the ground he walks on...

He is idol and my coach!

But since I am such a sweet person .. you can be his second biggest fan!!

BTW What is your black book?

Randy · 05-26-2004, 07:01 PM

Does that mean Sapphire don't wuv me any more

I'm tucking my tail in and walking away now..
<sniff> <sniff> <sniff>

05-24-2004, 09:46 PM	#185
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,465	I also want to thank the members of my House of P/RR'S Representatives for helping answer some questions when I'm not around. Thanks Tank and Rissole for fielding the last few!
	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.

05-24-2004, 10:03 PM	#186
ripperx Registered User Join Date: Jan 2004 Posts: 35	Thanks gopro, I'll mess around with it and maybe start that combo into this cycle. Can't wait to see your full version II! I'm very interested to see how the weeks work. Would it be ideal to get SHOCK week in all the way?
ripperx Registered User Join Date: Jan 2004 Posts: 35

05-25-2004, 05:49 AM	#189
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	to Rissy!
	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

05-26-2004, 06:28 PM	#201
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Uggg Ohhhh! Did I hear another door swing open? Yep! I think I did, here comes Tank. I gotta go now
	- 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

05-26-2004, 07:01 PM	#203
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Does that mean Sapphire don't wuv me any more I'm tucking my tail in and walking away now.. <sniff> <sniff> <sniff>
	- O F F I C I A L . L I N

05-25-2004, 04:50 AM	#187
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	When does the full version come out?

05-26-2004, 06:15 AM	#193
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	Does the full version ever come out?

05-26-2004, 04:07 PM	#199
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Well I must say on a serious note... the little Teaser GOPRO has given us on "page one" looks very promising and I can't wait to put something together and give it a go. (unless Tank really does send me his version)wink wink. As always GOPRO you came through for your loyal friends and followers. If Part duece does half as good as Part one did.. It will be remarkable!!! Thank you for sharing it with us "early" my friend. Your the best. Brian