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#361 |
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2 Samuel 24:24
Elite Member
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Yeah... a blokes gotta dream ya know
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#362 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
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All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#363 |
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Woof! Woof! Woof!
Elite Member
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Yeah we know Gopro, but your dreams don't count buddy
![]() - 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: |
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#364 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#365 | |
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P/RR/S groupie
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Quote:
big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!! ![]()
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=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622 |
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#366 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
|
Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#367 |
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Woof! Woof! Woof!
Elite Member
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But I'm closer
![]() - 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: |
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#368 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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RR week
Gopro, I read through half the thread for the answer but decided it would be easier to ask considering how long this thread has become, ........sooo....apologies if the answer is already buried here somewhere.
In RR week, Is it: Set 1: 7-10 reps Set 2: 11-15 reps Set 3: 16-20 reps (FOR EVERY EXERCISE?????) (I know you can do 4 sets also!) OR Is it: Main lifts (bench etc) Sets 1,2 and 3: 7-10 reps secondary lifts sets 1,2 and 3 :11-15 reps other lifts sets 1,2 and 3 16-20 reps Basically what I'm asking is, in RR week do you vary the reps in every set for every exercise? cheers Karl |
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#369 |
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Woof! Woof! Woof!
Elite Member
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Karl,
This should answer that question for you... http://www.ironmagazineforums.com/at...chmentid=16302 Most of gopros training material and information can be found in my links... ![]() - 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: |
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#370 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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It says:
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps. 2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps. 3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps. OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has: CG weighted chin...2 x 6-8 - WG T-Bar row...2 x 8-10 - Dumbell row...2 x 10-12 - Pullover...2 x 12-15 So....within each exercise the reps stay the same???? Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle. Karl |
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#371 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
exercise #1: bench press...3 x 6-8 exercise #2: incline press...3 x 9-12 exercise #3: cable crossover...3 x 13-15 Now, I have advanced schemes as well for RR, which include more varied ranges and changing the range WITHIN THE SAME MOVEMENT, but for your purposes, do it like I wrote above.
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#372 |
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Registered User
Join Date: May 2003
Location: MO.
Posts: 35
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Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri
Tues- back/bi Wed-off Thur-leg/ab Fri-shoulder can I keep this routine with p/rr/p/rr/s? many many Thanks |
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#373 |
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Woof! Woof! Woof!
Elite Member
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Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well?????
Well if you have time anyway. - 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: |
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#374 |
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Registered User
Join Date: Oct 2004
Posts: 7
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weights and cardio
What do you think of cardio work through out a weights program for someone who is training for fatloss? or is it more benificial to leave cardio at the end of a weights program or different day altogether.
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#375 |
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Registered User
Join Date: Oct 2004
Posts: 7
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What do you think of cardio training through out a weights pogram for fatloss? or is it more benificial to leave cardio at the end of a program or a different day altogether.
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#376 |
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The Grim Reaper #79
Join Date: May 2002
Location: Nr Bristol
Posts: 29
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Hi, newbie here..
Finally got around to doing P/RR/S and started off today with Power on the tris, biceps and forearms. It was more of an experiment, trying to find out what weights I could handle, but I ended up doing. Triceps Cable One Arm Tricep Extension Cable Rope Overhead Tricep Extension (this one hurt alot) Skull Crushers (If I'm thinking of the right one) I then finished off with some Bench Dips Bi's --- Barbell Curl Close-Grip EZ Bar Curl Alternate Hammer Curl (alternate dumbbells) Then finally forearms.. At first, I couldn't feel anything and I thought I was doing them wrong. Palms-Up Barbell Wrist Curl Over A Bench Reverse Cable Curl Reverse Barbell Curl The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand.. Next time I'm going to work legs |
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#377 |
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Registered User
Join Date: Mar 2004
Location: Miami
Posts: 26
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I also just started this routine. After going through the motions for about 3 months, this program has gave me some renewed focus.
Thanks, GoPro. |
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#378 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Is there somewhere around here where users have posted there P/RR/S routines or specific exercises (particularly for shock week)? I mean like a central page with everyone's ideas?
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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#379 | |
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P/RR/Sh Warrior
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Quote:
http://ironmagazine.com/article65.html
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www.prrstraining.com Time to GROW Without Plateau! |
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#380 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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#381 | |
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P/RR/Sh Warrior
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Quote:
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www.prrstraining.com Time to GROW Without Plateau! |
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#382 |
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Woof! Woof! Woof!
Elite Member
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And everyone used to laugh at the Link Master for wanting to introduce articles about P/RR/S
![]() - 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: |
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#383 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
Yes, you can keep the program you have for P/RR/P/RR/S. The exact bodypart split you use is a very individual thing.
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#384 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
|
Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#385 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#386 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#387 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#388 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#389 | |
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NGA/IFPA Pro Bodybuilder
Elite Member
Join Date: Jul 2001
Location: GLOBAL!
Posts: 10,893
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Quote:
![]()
All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager
P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. 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. |
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#390 | |
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Senior Member
Elite Member
Join Date: Nov 2004
Posts: 4,321
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Quote:
May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...
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