Power/Rep Range/Shock: The Basics

Sapphire · 12-13-2004, 07:34 PM

Quote:

Originally Posted by gopro

Well, just let me know when you get that done, and then we'll see...

...flash foward to the year 2036...

Still haven't gotten that hug and kiss from Sapphy yet, huh?

Ok, I'll wait

Hmmm... let's see how to answer this one.....

Yup... it's true Randy, GP and I have shared a hug and kiss or two.

He is a GREAT kisser and has a body a girl likes to hug, BIG and hard. Don't go there...

I love GP and you Randy and Ris and Tank... all sweet adorable HOT guys!!

Randy · 12-13-2004, 08:15 PM

But Sapphire....I want to share a hug and kiss with you too

Sapphire · 12-13-2004, 08:19 PM

Awww.. thanks Randy! Here's a BIG

!!

BTW I am santa... please see my avi!

Randy · 12-14-2004, 01:02 AM

Thanks Sapphire...nice virtual kiss

...
Now can I have a real one ?

Ahhhh yes, you are a cute little santa-ett aren't ya...
I guess I will have to sit on your lap and tell you what I want for Christmas

**gopro** · 12-14-2004, 12:48 PM

Quote:

Originally Posted by brogers

I was just curious if Rack Deadlifts were supposed to be executed with stiff-legs. I did them today with stiff legs for my back workout and found that it really got my hams better than anything else, so I thought I might be wrong. Should they be executed like a regular deadlift just going down to the rack instead of the floor? Sorry if this a dumb question or already been answered, I couldn't sort through 15 pages. I'm rather unfamiliar with lower back workouts other than the basic deadlift.

No it should not be done with stiff legs. Bend the legs as you normally would, but obviously the range of motion is less.

**gopro** · 12-14-2004, 12:49 PM

Quote:

Originally Posted by Sapphire

Hmmm... let's see how to answer this one.....

Yup... it's true Randy, GP and I have shared a hug and kiss or two.

He is a GREAT kisser and has a body a girl likes to hug, BIG and hard. Don't go there...

I love GP and you Randy and Ris and Tank... all sweet adorable HOT guys!!

Sooooooooooo diplomatic of you...but c'mon, aside from Chris, I am your next most special man...right?

Sapphire · 12-14-2004, 03:27 PM

Of course GP!!

You are my hero!

Tank316 · 12-14-2004, 11:28 PM

Quote:

Originally Posted by Sapphire

Of course GP!!

You are my hero!

**gopro** · 12-15-2004, 11:29 AM

Quote:

Originally Posted by Tank316

Don't hate...appreciate...

Tank316 · 12-15-2004, 01:37 PM

Quote:

Originally Posted by gopro

Don't hate...appreciate...

oh, i do, i appreciate her avatars....

......

**gopro** · 12-15-2004, 02:20 PM

Quote:

Originally Posted by Tank316

oh, i do, i appreciate her avatars....

......

Yeah, gotta fully agree with you there!! You should see her in person...YOWWWWWWWWWWWWWWZAAA!

Sapphire · 12-15-2004, 03:13 PM

Quote:

Originally Posted by Tank316

A bit too much Tankie????

I love you too Hun!

Sapphire · 12-15-2004, 03:14 PM

Quote:

Originally Posted by gopro

Yeah, gotta fully agree with you there!! You should see her in person...YOWWWWWWWWWWWWWWZAAA!

Right back at ya... Coach!

I am off to do that BRUTAL leg workout you gave me.... I am scared...

Sapphire · 12-15-2004, 03:16 PM

Quote:

Originally Posted by Tank316

oh, i do, i appreciate her avatars....

......

Why thank you Tank.. I am blushing.

**gopro** · 12-15-2004, 04:08 PM

Quote:

Originally Posted by Sapphire

Right back at ya... Coach!

I am off to do that BRUTAL leg workout you gave me.... I am scared...

To you, and make sure not to

during the workout!

Rissole · 12-15-2004, 04:33 PM

Whats wrong with

'n durin your workout....??
I almost did yesterday, Single leg press then extensions then squats.....

**gopro** · 12-16-2004, 10:20 AM

Quote:

Originally Posted by Rissole

Whats wrong with

'n durin your workout....??
I almost did yesterday, Single leg press then extensions then squats.....

Barfing is bad because you may lose some yet to be digested protein

Sapphire · 12-16-2004, 02:48 PM

Well the good news is I did NOT

... the better news is I had an AWESOME WO!!! New PR for LLCs.. 100 pounds!!

Rissole · 12-16-2004, 04:16 PM

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun

) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

**gopro** · 12-17-2004, 01:51 PM

Quote:

Originally Posted by Rissole

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun

) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

What you did with chest and tris was perfect. 3 sets will hit the tris just fine if done with true intensity.

A high carb shake after training is perfectly fine. Again

Sapphire · 12-17-2004, 07:32 PM

Quote:

Originally Posted by Rissole

Go Saph

Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun

) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after.
Do you think that was a good plan or not??
I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....

Thanks Ris!! You too!

12-13-2004, 08:15 PM	#452
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	But Sapphire....I want to share a hug and kiss with you too
	- 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

12-13-2004, 08:19 PM	#453
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Awww.. thanks Randy! Here's a BIG !! BTW I am santa... please see my avi!
	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

12-14-2004, 01:02 AM	#454
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Thanks Sapphire...nice virtual kiss ... Now can I have a real one ? Ahhhh yes, you are a cute little santa-ett aren't ya... I guess I will have to sit on your lap and tell you what I want for Christmas
	- 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

12-14-2004, 03:27 PM	#457
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Of course GP!! You are my hero!
	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

12-15-2004, 04:33 PM	#466
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Whats wrong with 'n durin your workout....?? I almost did yesterday, Single leg press then extensions then squats.....
	My Journal

12-16-2004, 02:48 PM	#468
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Well the good news is I did NOT ... the better news is I had an AWESOME WO!!! New PR for LLCs.. 100 pounds!!
	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

12-16-2004, 04:16 PM	#469
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Go Saph Hey Eric, Yesterday i worked chest and tris. My training partner has a fairly poor chest and we are both pretty happy with our tris so i opted to do; 4 sets inc db press, 3 sets of dips and 3 sets of flat flys (great pump after and posing was fun ) Then i hooked up just 3 sets on tris, 2 skulls with H bar and 1 set of rope pushdowns. I was surprised at the great pump in the tri's after. Do you think that was a good plan or not?? I was also wondering what you thought about post workout a high carb shake rather than low carb shake and grits, it's more convenient.....
	My Journal