Thread: Why do I do this every week to my self

OK, the first thing you have to know is that I'm NOT an expert on Gopro's workout scheme so don't take my suggestions as gospel. Check with Gopro himself before incorporating any of my suggestions.

#1 Three different kinds of flyes on Chest day? That seems redundant, especially on a power cycle. Seems to me you could drop two and substitue a compound movement such as weighted dips.

#2 This is sort of a personal thing here but on leg day, I think the aductor and abductor machines are a waste. Again, you're on a power cycle so I'd drop both of those and hit the squats or leg presses harder.

#3 I don't like doing arms in the middle of a weekly cycle. If you hit your arms good and hard they're not at full capacity the next day for presses or the day after that for rowing movements.

#4 A power back routine with no deadlifts??? That's about the most basic, core movement you can possibly do for power.

Again, I'm NOT the expert! These are just my possible observations.

Dude!! you need to do deadlifts, there is NO escaping them, they are the king of the back. I agree with albob, stick to power movements if power is your goal.

IMO:

squats, bench, power clean & press, deadlifts

fill in from there...

It seems to me like you're doing far more sets than necessary. 24 working chest sets? That is quite a lot. Several of your other days seem excessive to me too. Everything except legs, traps, and abs seem exorbitant to me. However, if you know your body can handle this stress from experience, then by all means...

Thanks Guys, all great suggestions. Remember this is just the power portion if a Power Rep Range Rep Range schedule. And really the only thing different with the Rep Range is 12-15 reps usualy

Anyway Albob I dont think I should drop any of the flies, mabey some sets, Ive been doing that many flies since Ive started working out 3 months ago and have goten really good results (chest was a big problem area for me)

Ok so lets say mabey drop to 3 sets flat, 2 sets incline, 3 sets decline cable and 2 sets on pec dec, they are the only way I feel anything at the center of my chest, which Im lacking.

I am going to be dropping the abduction machines as soon as my legs stop moving when I do squats (it has really been helping)

If I move arm to lets say I do this
wend ..delts...back
thurs ...back...delts
fri ........arms...arms
wouldnt shoulders hinder back, and visa versa, Its almost a catch 22, also I want to focus on posterior delts I forgot to add lying rear lateral raises

Ahh and deadlifts... I have 4 bulging disks in my lower back, so screw that shit. I think the extra hypers help that case

Originally posted by Spitfire
If I move arm to lets say I do this
wend ..delts...back
thurs ...back...delts
fri ........arms...arms
wouldnt shoulders hinder back, and visa versa, Its almost a catch 22, also I want to focus on posterior delts I forgot to add lying rear lateral raises

I'd go:

Wed: Back & Lats
Thur: Delts & Traps
Fri: Arms

Remember, you should always work from the largest muscles to the smallest.

Originally posted by Spitfire
Ahh and deadlifts... I have 4 bulging disks in my lower back, so screw that shit. I think the extra hypers help that case

Why stop at 4? Ya' whimp, where's your determination for improvement. If 4 bulging disks is good then 5 is even better.

LOL, Yeah now thats what Ill do
Thanks again Albob

if you gonna do GoPro's workouts (and use the principles of his workout system) do it properly!

that is way too much your doing, look at GoPro's power chest day and look at yours, they are nowhere near the same... plus the comments others have made

actually do your best to follow the routine GoPro has made, change the odd exercise (like 1 mass builder to another mass builder for prefrence or due to circumstances) but don't change it too much like you have done

hopefully the man himself will comment on your so called version of his power routine - he should be able to help you with it

peace