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

Randy · 05-27-2004, 12:02 PM

Can I come too Gopro?

, But only if it is like the playboy mansion

I will hang out with Sapphy

I will introduce Diesel to one of the other girls

**gopro** · 05-27-2004, 01:13 PM

Quote:

Originally posted by Randy
Can I come too Gopro?

, But only if it is like the playboy mansion

I will hang out with Sapphy

I will introduce Diesel to one of the other girls

Ummm, I don't see Team Gopro in your sig???!!! Besides, the members of the House of GP Representatives must vote you in on these things. They are a powerful bunch!

Randy · 05-27-2004, 01:37 PM

Quote:

Originally posted by gopro
Ummm, I don't see Team Gopro in your sig???!!! Besides, the members of the House of GP Representatives must vote you in on these things. They are a powerful bunch!

I know Rissole is powerful, I can smell him clear over here

(j/k).

Randy · 05-27-2004, 01:46 PM

It's not just me, even Colin Powel can smell Rissole

Rissole · 05-27-2004, 02:53 PM

Quote:

Originally posted by Sapphire
I will not argue with a fellow teammate. I am too mature for that.

BUT I am curious about the "or else", or else WHAT???

you are gonna turn into a little red smilie and punch me?

Hey.... i'm a lover not a fighter

More like this :

Quote:

Originally posted by Sapphire
Thank you GoPro! I am truly a happier/healthier person because of you.
We all love you too!

Amen sister

Rissole · 05-27-2004, 02:57 PM

Nice one Randy

Randy · 05-27-2004, 03:10 PM

All for fun Rissole.....

You're a good sport.

Tank316 · 05-27-2004, 10:17 PM

Quote:

Originally posted by Sapphire
Thank you GoPro! I am truly a happier/healthier person because of you.

ditto Sapp.

Jay-B · 05-27-2004, 10:28 PM

are there any requirments to making the team guys?

Randy · 05-28-2004, 01:16 AM

Jay,

I think with the title of "BAD Mother FCUKER" in your name kind of narrows your chances don't you think ...

But that's just my thought

Rissole · 05-28-2004, 02:25 AM

Quote:

Originally posted by Jay-B
are there any requirments to making the team guys?

yes

Rocco32 · 05-28-2004, 05:33 AM

Alright, we need to help Gopro rich (which shouldn't be too hard with his writing abilities and inventive training philosophys!) so we all can be together! That would be AWESOME!~

Sapphire · 05-28-2004, 06:05 AM

Quote:

Originally posted by Jay-B
are there any requirments to making the team guys?

Yup.... First of all, ya need to lose that 'tude Dude!

We are a very classy bunch... no need for a BMF! We are all good boys and girls!

who love to

AND LOVE GP and P/RR/S !!!

Sapphire · 05-28-2004, 06:08 AM

Quote:

Originally posted by Randy
Jay,

I think with the title of "BAD Mother FCUKER" in your name kind of narrows your chances don't you think ...

Sapphire · 05-28-2004, 06:11 AM

Quote:

Originally posted by Randy
I will introduce Diesel to one of the other girls

Sapphire · 05-28-2004, 06:21 AM

Quote:

Originally posted by rock4832
Alright, we need to help Gopro rich (which shouldn't be too hard with his writing abilities and inventive training philosophys!) so we all can be together! That would be AWESOME!~

You got that right Rockie!!! What a great time we would have!!!!!!!!!!!!!

firestorm · 05-28-2004, 09:24 AM

Quote:

Originally posted by Sapphire
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?

Hey sexy..ok ok you got me on his being your coach so I suppose I'll have to take second. But that's it people I'm not dropping any lower then second. 1st and 2nd are LOCKED. Go fight for 3rd.

P.S. Black book is my book of those on my bad side. I was kidding though... hell no way you would ever end up in THAT book sugar. Your safely tucked away in the blue book of friends.

Randy · 05-28-2004, 11:14 AM

Quote:

Originally posted by Sapphire

Ok Sapphire... I can respect your dedication to your man Diesel.
And he is a lucky man at that

And you know I just like to tease you...

Sapphire · 05-28-2004, 11:27 AM

Quote:

Originally posted by Rissole
Hey.... i'm a lover not a fighter

Me too Baby!

Arthur2004 · 05-29-2004, 01:40 AM

Heres wat i came up with after a couple of hours

Cycle 1 – P/P/RR/S

Week 1 - Power

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x8-10
Reverse Curls 2x12-15
Oblique Twists 2x6-8
Oblique Crunches 2x6-8
Dips 5x2-3
Skullcrusher 3x4-5
DB French Pres 3x5-6

Day 2-Sunday-Legs
Hack Squats 5x2-3
Leg Press 3x4-5
Single Leg Extension 3x5-6
Lying Leg Curl 5x2-3
DB Leg Dead 3x4-6
Standing Calves Raise 3x6-8
Sitting Calves Raise 2x4-6

Day 3-Monday-Shoulders/Biceps
Smith Military 3x2-3
Upright Row 3x3-4
Side Lateral 2x5-6
EZ Barbell Curl 4x2-3
Preacher Curl 2x4-5
DB Hammer Curl 2x5-6
Forearm Curl 2x5-6

Day 4-Wednesday-Back/Traps
Straight Leg Rack Deadlift 5x2-4
Lever Row 3x3-4
Wide Grip Pullups 3x4-5
Close Grip Seated Row 3x5-6
Seated DB Shrug 3x6-8
Behind Shrug 3x4-6

Day 5-Thursday-Chest
Bench 6x2-4
Smith Incline 3x4-5
Decline Bench 3x4-6
Flye 3x5-6

Week 2 - Power

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x10-12
Reverse Curls 2x15-20
Oblique Twists 2x8-10
Oblique Crunches 2x8-10
Str. Bar French Curl 5x4-6
Pressdown 3x6-8
Dips 3x6-8

Day 2-Sunday-Legs
Leg Press 5x4-6
Hack Squat 3x6-8
Leg Extension 3x6-8
Lying Single Leg Curl 5x4-6
Seated Leg Curl 3x6-8
Standing Calves Raise 3x8-10
Sitting Calves Raise 2x6-8

Day 3-Monday-Shoulders/Biceps
Mach. Military 3x4-6
Cable Side Laterals 3x5-6
Bent Lateral 3x5-6
Straight Bar Curl 4x4-6
DB Preacher 2x4-5
Lying Dumbell Curl 2x5-6
Forearm Curl 2x6-8

Day 4-Wednesday-Back/Traps
Pulldowns 3x4-5
Bent Row 3x4-5
Cable Row 3x5-6
Barbell Shrug 2x6-8
Dumbell Shrug 3x4-6

Day 5-Thursday-Chest
Smith Incline 6x3-4
DB Bench 3x4-6
Decline Barbell 2x6-8

Week 3 – Rep Range

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x15-20
Reverse Curls 2x15-20
Oblique Twists 2x8-10
Oblique Crunches 2x10-12
Dips 3x6-9
Pushdown 3x10-13
Kickback 2x14-20
Day 2-Sunday-Legs
Leg Press 4x7-10
Hack Squat 3x11-15
Leg Extension 3x16-20
Lying Leg Curl 3x6-8
Straight Leg Dead 2x8-11
Seated Leg Curl 2x12-15
Standing Calves Raise 3x10-12
Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
DB Military 3x6-8
Side Lateral 2x8-10
Front Lateral 2x10-15
Incline DB Curl 3x7-10
Cable Curl 2x11-15
Concentration Curl 2x16-20
Forearm Curl 2x6-8

Day 4-Wednesday-Back/Traps
CG Pulldown 3x6-8
DB Row 3x8-10
Str. Bar Cable Row 2x11-15
Pullover 2x16-20
Barbell Shurg 3x8-10
DB Shrug 2x15-20

Day 5-Thursday-Chest
Incline DB 3x7-10
Bench 3x11-15
Flye 3x16-20

Week 4 – Shock

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x15-20
Reverse Curls 2x15-20
Oblique Twists 2x8-10
Oblique Crunches 2x10-12
Rev. Grip Pushdown
S.S. w/ Cable Overhead 2x6-10
CG Bench
S.S. w/ Skullcrusher 2x6-10
2 Bench Dips (drop) 2x6-10

Day 2-Sunday-Legs
Leg Extension
S.S. w/ Leg Press 3x8-10
Hack Squat (drop) 3x6-10
Lying Leg Curl (drop) 3x8-10
Single Leg Curl (drop) 3x6-10
Standing Calves Raise
S.S. w/ Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
Seated Side lateral
S.S. w/ DB Press 3x8-10
Cable Front Raise (drop) 3x6-8
Standing Curl Bar
S.S. w/ DB Preacher Curl 2x6-10
DB Curl (drop) 3x6-10

Day 4-Wednesday-Back/Traps
Rev. Stiff Arm Pulldown
S.S. w/ WG Pulldown 2x8-10
CG Seated Row (drop) 3x6-8
DB Shrug
S.S. w/ Barbell Shrug 3x8-10

Day 5-Thursday-Chest
Bench Press
S.S. w/ Flye 3x8-10
Decline Flye
S.S. w/ Decline Bench 2x8-10
Inc. Bench Press (drop) 3x8-10

Cycle 2 – P/RR/RR/S

Week 1 - Power

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x8-10
Reverse Curls 2x12-15
Oblique Twists 2x6-8
Oblique Crunches 2x6-8
Skullcrusher 3x4-5
CG Bench Press 5x3-4
French Press 3x5-6

Day 2-Sunday-Legs
Leg Press 3x2-4
Hack Squats 5x4-5
Leg Extension 3x5-6
Lying Leg Curl 5x2-3
DB Leg Dead 3x4-6
Standing Calves Raise 3x6-8
Sitting Calves Raise 2x4-6

Day 3-Monday-Shoulders/Biceps
Military 3x3-4
Upright Row 3x4-5
Side Lateral 2x5-6
DB Curl 4x2-3
Preacher Curl 2x4-5
DB Hammer Curl 2x5-6
Forearm Curl 2x5-6

Day 4-Wednesday-Back/Traps
Straight Leg Rack Deadlift 5x2-4
Lever Row 3x3-4
Underhand Pullups 3x4-5
Close Grip Seated Row 3x5-6
Seated DB Shrug 3x6-8
Barbell Shrug 3x4-6

Day 5-Thursday-Chest
Decline Bench 6x2-4
Smith Incline 3x4-5
Bench 3x4-6
Flye 3x5-6

Week 2 – Rep Range

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x10-12
Reverse Curls 2x15-20
Oblique Twists 2x10-12
Oblique Crunches 2x12-15
Skull Crusher 5x6-8
Pressdown 3x10-12
Dips 3x12-15

Day 2-Sunday-Legs
Leg Press 5x6-8
Hack Squat 3x10-12
Leg Extension 3x12-15
Lying Leg Curl 5x6-8
Seated Leg Curl 3x10-12
Standing Calves Raise 3x10-12
Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
DB Military 3x6-8
Side Laterals 3x10-12
Front Lateral 3x12-15
EZ Bar Curl 4x6-8
DB Preacher 2x10-12
Dumbell Curl 2x12-15
Forearm Curl 2x12-15

Day 4-Wednesday-Back/Traps
Pulldowns 3x6-8
Bent Row 3x8-10
Cable Row 3x12-15
Barbell Shrug 2x8-10
Dumbell Shrug 3x12-15

Day 5-Thursday-Chest
Incline Press 6x6-8
DB Bench 3x8-10
Decline Barbell 2x12-15

Week 3 – Rep Range

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x15-20
Reverse Curls 2x15-20
Oblique Twists 2x8-10
Oblique Crunches 2x10-12
Dips 3x6-9
Pushdown 3x10-13
Skull Crusher 2x14-20
Day 2-Sunday-Legs
Leg Press 4x7-10
Hack Squat 3x11-15
Leg Extension 3x16-20
Lying Leg Curl 3x6-8
Straight Leg Dead 2x8-11
Seated Leg Curl 2x12-15
Standing Calves Raise 3x10-12
Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
Barbell Military 3x6-8
Side Lateral 2x8-10
Front Lateral 2x10-15
Incline DB Curl 3x7-10
Barbell Curl 2x11-15
Concentration Curl 2x16-20
Forearm Curl 2x6-8

Day 4-Wednesday-Back/Traps
CG Pulldown 3x6-8
DB Row 3x8-10
Str. Bar Cable Row 2x11-15
Pullover 2x16-20
Barbell Shurg 3x8-10
DB Shrug 2x15-20

Day 5-Thursday-Chest
DB Bench 3x7-10
Barbell Decline 3x11-15
Flye 3x16-20

Week 4 – Shock

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x15-20
Reverse Curls 2x15-20
Oblique Twists 2x8-10
Oblique Crunches 2x10-12
Rev. Grip Pushdown
S.S. w/ Cable Overhead 2x6-10
CG Bench
S.S. w/ Skullcrusher 2x6-10
2 Bench Dips (drop) 2x6-10

Day 2-Sunday-Legs
Leg Extension
S.S. w/ Leg Press 3x8-10
Hack Squat (drop) 3x6-10
Lying Leg Curl (drop) 3x8-10
Single Leg Curl (drop) 3x6-10
Standing Calves Raise
S.S. w/ Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
Seated Side lateral
S.S. w/ DB Press 3x8-10
Cable Front Raise (drop) 3x6-8
Standing Curl Bar
S.S. w/ DB Preacher Curl 2x6-10
DB Curl (drop) 3x6-10

Day 4-Wednesday-Back/Traps
Rev. Stiff Arm Pulldown
S.S. w/ WG Pulldown 2x8-10
CG Seated Row (drop) 3x6-8
DB Shrug
S.S. w/ Barbell Shrug 3x8-10

Day 5-Thursday-Chest
Bench Press
S.S. w/ Flye 3x8-10
Decline Flye
S.S. w/ Decline Bench 2x8-10
Inc. Bench Press (drop) 3x8-10

Cycle 3 – P/RR/S/S

Week 1 - Power

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x8-10
Reverse Curls 2x12-15
Oblique Twists 2x6-8
Oblique Crunches 2x6-8
Skullcrusher 3x4-5
CG Bench Press 5x3-4
French Press 3x5-6

Day 2-Sunday-Legs
Leg Press 3x2-4
Hack Squats 5x4-5
Leg Extension 3x5-6
Lying Leg Curl 5x2-3
DB Leg Dead 3x4-6
Standing Calves Raise 3x6-8
Sitting Calves Raise 2x4-6

Day 3-Monday-Shoulders/Biceps
Military 3x3-4
Upright Row 3x4-5
Side Lateral 2x5-6
DB Curl 4x2-3
Preacher Curl 2x4-5
DB Hammer Curl 2x5-6
Forearm Curl 2x5-6

Day 4-Wednesday-Back/Traps
Straight Leg Rack Deadlift 5x2-4
Lever Row 3x3-4
Underhand Pullups 3x4-5
Close Grip Seated Row 3x5-6
Seated DB Shrug 3x6-8
Barbell Shrug 3x4-6

Day 5-Thursday-Chest
Decline Bench 6x2-4
Smith Incline 3x4-5
Bench 3x4-6
Flye 3x5-6

Week 2 – Rep Range

Day 1-Saturday-Triceps/Abs
Weighted Crunches 4x10-12
Reverse Curls 2x15-20
Oblique Twists 2x10-12
Oblique Crunches 2x12-15
Skull Crusher 5x6-8
Pressdown 3x10-12
Dips 3x12-15

Day 2-Sunday-Legs
Leg Press 5x6-8
Hack Squat 3x10-12
Leg Extension 3x12-15
Lying Leg Curl 5x6-8
Seated Leg Curl 3x10-12
Standing Calves Raise 3x10-12
Sitting Calves Raise 2x8-10

Day 3-Monday-Shoulders/Biceps
DB Military 3x6-8
Side Laterals 3x10-12
Front Lateral 3x12-15
EZ Bar Curl 4x6-8
DB Preacher 2x10-12
Dumbell Curl 2x1

05-27-2004, 12:02 PM	#211
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Can I come too Gopro? , But only if it is like the playboy mansion I will hang out with Sapphy I will introduce Diesel to one of the other girls
	- 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

05-27-2004, 01:46 PM	#214
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	It's not just me, even Colin Powel can smell Rissole
	- 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

05-27-2004, 02:57 PM	#216
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Nice one Randy
	My Journal

05-27-2004, 03:10 PM	#217
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	All for fun Rissole..... You're a good sport.
	- 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

05-28-2004, 01:16 AM	#220
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Jay, I think with the title of "BAD Mother FCUKER" in your name kind of narrows your chances don't you think ... But that's just my thought
	- 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

05-27-2004, 10:28 PM	#219
Jay-B UNDER RECONSTRUCTION Join Date: Sep 2003 Location: New Orleans, LA Posts: 253 Photos: 4	are there any requirments to making the team guys?

05-28-2004, 05:33 AM	#222
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Alright, we need to help Gopro rich (which shouldn't be too hard with his writing abilities and inventive training philosophys!) so we all can be together! That would be AWESOME!~
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...