Power/Rep Range/Shock: The Basics

**gopro** · 10-01-2004, 08:21 AM

Quote:

Originally Posted by Randy

Besides Gopro, you already have a girlfriend

Well, her T-shirt is rather accurate!

Randy · 10-01-2004, 11:03 AM

Yeah I was thinking the same thing

Randy · 10-01-2004, 11:04 AM

I thought you might like that sapp

Quote:

Originally Posted by Sapphire

RANDY!!! I AM LAUGHING SO HARD NOW MY EYES ARE TEARING!!!!!

You are hysterical!!

Sapphire · 10-02-2004, 09:52 AM

Well I did like it, you are funny! Aren't you gonna use the TEAM GOPRO that SF sent me??? The one in my sig? You are the official link master!

Randy · 10-02-2004, 11:06 AM

Awwww thank you Sapphire, you are so good to me

.

As for your logo...I would take you up on that offer, but since I am the link master, my Gopro letters have to represent a link.

Have you ever clicked it, the associated song helps to support the Gopro Name and what it stands for

Sapphire · 10-02-2004, 12:13 PM

How about using this pic in your sig???

Randy · 10-02-2004, 12:20 PM

I like this one much better

Sapphire · 10-02-2004, 02:40 PM

Quote:

Originally Posted by Randy

I like this one much better

Ok so use that one!

Randy · 10-02-2004, 02:53 PM

Now what where you saying there Sapphire?

gwcaton · 10-02-2004, 07:15 PM

Hey P/RR/S experts. On my shock week - chest I was doing :
Cable crossovers and Incline bench as super sets and
Incline flyes and dips as super sets.

I blew a cable and am not in a big hurry to replace it so was wondering what your recommendation would be on an exercise to replace the Cable crossovers ? Hmmmmm guess I could do use just the one cable . Nah !!!!

Thanks,
Gary

Sapphire · 10-02-2004, 07:50 PM

How about flat flyes instead of cable crossovers?

Sapphire · 10-02-2004, 07:52 PM

Quote:

Originally Posted by Randy

Now what where you saying there Sapphire?

randy.. I have to say I am Very flattered having MY legs in YOUR sig! VERY.VERY Flattered!! Thank you.

You are a sweetie!!

Randy · 10-02-2004, 07:54 PM

As long as your on top Sapphire

Quote:

Originally Posted by Sapphire

How about flat flyes instead of cable crossovers?

Sapphire · 10-02-2004, 07:55 PM

Quote:

Originally Posted by Randy

As long as your on top Sapphire

Hi HUN!!!

Randy · 10-02-2004, 07:56 PM

Wow that was a fast reply.....Hi sapphy how are you? Hope you're having a good weekend.

Sapphire · 10-03-2004, 01:46 PM

Quote:

Originally Posted by Randy

Wow that was a fast reply.....Hi sapphy how are you? Hope you're having a good weekend.

Hi Randy!

I am good. Yup the weekend is great, but it's back to work tommorow! Oh well

How bout u?

I had a great shock back and butt wo today... supersets are

Randy · 10-03-2004, 01:53 PM

Glad to hear it Sapphire

.
Me? Well I'm doing great thanks for askin.
Today is Tri and Bi day for me and am about ready to begin.

Now as far as your workout...better be careful of those supersets, they can sure bite

.

Now I have always wondered about this smiley... It is supposed to be crying, but why does it have a mustache?

PeterGunz · 10-04-2004, 11:51 PM

I just started P/RR/S for the first time with my brother. I have been lifting for about 5-6 years and this program is really hard for me to stick to. I have never done a program with such low volume. Is it ok to change, for example, the bicep workout to the same exercises but do 4 sets of each instead of only low single digits on the RR week?

Also, sometimes I like to throw in an extra chest or leg workout during the week, would this be a no-no in this program?

Randy · 10-05-2004, 12:25 AM

Peter,

Gopro provides guidelines for the p/rr/s program, but this does not mean it is law. You most certainly can add and embellish the program to fit your specific needs. Most everyone modifies it in some way shape and form to fit their personal needs.

PeterGunz · 10-05-2004, 01:50 AM

awsome. I'm excited to try this out

**gopro** · 10-05-2004, 10:04 AM

Quote:

Originally Posted by PeterGunz

awsome. I'm excited to try this out

Just remember that muscle is built on intensity, not volume.

Tank316 · 10-05-2004, 10:45 AM

Quote:

Originally Posted by gopro

Just remember that muscle is built on intensity, not volume.

hmmmmm, i like this quote!!

10-01-2004, 11:03 AM	#272
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Yeah I was thinking the same thing
	- 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

10-02-2004, 09:52 AM	#274
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Well I did like it, you are funny! Aren't you gonna use the TEAM GOPRO that SF sent me??? The one in my sig? You are the official link master!
	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

10-02-2004, 11:06 AM	#275
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Awwww thank you Sapphire, you are so good to me . As for your logo...I would take you up on that offer, but since I am the link master, my Gopro letters have to represent a link. Have you ever clicked it, the associated song helps to support the Gopro Name and what it stands for
	- 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

10-02-2004, 12:20 PM	#277
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I like this one much better
	- 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

10-02-2004, 02:53 PM	#279
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Now what where you saying there Sapphire?
	- 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

10-02-2004, 07:15 PM	#280
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hey P/RR/S experts. On my shock week - chest I was doing : Cable crossovers and Incline bench as super sets and Incline flyes and dips as super sets. I blew a cable and am not in a big hurry to replace it so was wondering what your recommendation would be on an exercise to replace the Cable crossovers ? Hmmmmm guess I could do use just the one cable . Nah !!!! Thanks, Gary
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-02-2004, 07:50 PM	#281
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	How about flat flyes instead of cable crossovers?
	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

10-02-2004, 07:56 PM	#285
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Wow that was a fast reply.....Hi sapphy how are you? Hope you're having a good weekend.
	- 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

10-03-2004, 01:53 PM	#287
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Glad to hear it Sapphire . Me? Well I'm doing great thanks for askin. Today is Tri and Bi day for me and am about ready to begin. Now as far as your workout...better be careful of those supersets, they can sure bite . Now I have always wondered about this smiley... It is supposed to be crying, but why does it have a mustache?
	- 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

10-04-2004, 11:51 PM	#288
PeterGunz Registered User Join Date: Oct 2003 Posts: 71	I just started P/RR/S for the first time with my brother. I have been lifting for about 5-6 years and this program is really hard for me to stick to. I have never done a program with such low volume. Is it ok to change, for example, the bicep workout to the same exercises but do 4 sets of each instead of only low single digits on the RR week? Also, sometimes I like to throw in an extra chest or leg workout during the week, would this be a no-no in this program?
PeterGunz Registered User Join Date: Oct 2003 Posts: 71

10-05-2004, 12:25 AM	#289
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Peter, Gopro provides guidelines for the p/rr/s program, but this does not mean it is law. You most certainly can add and embellish the program to fit your specific needs. Most everyone modifies it in some way shape and form to fit their personal needs.
	- 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

10-05-2004, 01:50 AM	#290
PeterGunz Registered User Join Date: Oct 2003 Posts: 71	awsome. I'm excited to try this out
PeterGunz Registered User Join Date: Oct 2003 Posts: 71