Power/Rep Range/Shock: The Basics

**gopro** · 05-02-2005, 03:02 PM

Quote:

Originally Posted by racoon02

I have a question. Should I be going to heavy, and till failure on shock week?

Stay within the specified rep range on shock day...in most cases 8-10...and yes, go till failure.

DOMS · 05-09-2005, 04:07 PM

Quote:

Originally Posted by Rocco32

Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.

If you want to really feel it in your back, do Yate's Rows. A Yate's Row is: a bent-over barbell row with a supinated hold and your back at a 50 degree angle (from horizontal). I like to squeeze at the top. I really feel these. w00t!

Rissole · 05-10-2005, 06:56 PM

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

**gopro** · 05-10-2005, 08:35 PM

Quote:

Originally Posted by Rissole

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

Barely but yes.

Tank316 · 05-10-2005, 11:45 PM

Quote:

Originally Posted by gopro

Stay within the specified rep range on shock day...in most cases 8-10...and yes, go till failure.

if you go over, its very taxing on the CNS

trust me!!!!

Tank316 · 05-10-2005, 11:48 PM

Quote:

Originally Posted by Rissole

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

i'm here Riss, just Xtremly busy buddie!!!!!

but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!

i'll get a pic or 2 taken Friday Riss to show you the progress!!!

Rissole · 05-11-2005, 12:45 AM

Quote:

Originally Posted by Tank316

i'm here Riss, just Xtremly busy buddie!!!!!

but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!

i'll get a pic or 2 taken Friday Riss to show you the progress!!!

Yahoo its Tommy!!!

Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....

I got some pics in my gallery from not that long ago

DeadBolt · 05-11-2005, 08:10 AM

Quote:

Originally Posted by Rissole

Yahoo its Tommy!!!

Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....

I got some pics in my gallery from not that long ago

You need more then cleaning up you fat bastard!

Tank316 · 05-11-2005, 08:38 AM

Quote:

Originally Posted by Rissole

Yahoo its Tommy!!!

Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....

I got some pics in my gallery from not that long ago

WOW you got up to 210, that awesome, you looked great,one day you'll be competeing at that wt,mate!!!!!
yes, i'll be competeing in Oct,you still going cave man diet?ala gopro!!!

Rissole · 05-11-2005, 10:19 PM

Quote:

Originally Posted by DeadBolt

You need more then cleaning up you fat bastard!

Rissole · 05-11-2005, 10:21 PM

Quote:

Originally Posted by Tank316

WOW you got up to 210, that awesome, you looked great,one day you'll be competeing at that wt,mate!!!!!
yes, i'll be competeing in Oct,you still going cave man diet?ala gopro!!!

Now THAT would be nice!!

Is there another way to eat than caveman GP style......

GP's shopping list:
Protien
Eggs
Meat
Sweet potatoe
Oil

**gopro** · 05-12-2005, 10:19 AM

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

Tank316 · 05-12-2005, 12:22 PM

Quote:

Originally Posted by gopro

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

Rissole · 05-12-2005, 07:01 PM

Quote:

Originally Posted by gopro

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

Tank316 · 05-13-2005, 09:33 PM

in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!

Tank316 · 05-14-2005, 06:46 AM

Quote:

Originally Posted by Tank316

i'm here Riss, just Xtremly busy buddie!!!!!

but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!

i'll get a pic or 2 taken Friday Riss to show you the progress!!!

pic taken ,just for you riss, and yes, the mass is Back!!!!

Big Smoothy · 05-14-2005, 07:53 AM

I just want to clarify.

Gopro does 15-20 minutes of 'moderate' cardio after weight training.

You wait to eat your PWO1 until after the cardio is finished, correct?

No supplements after weight training, but before cardio?

Thanks in advance.

Archangel · 05-14-2005, 11:17 AM

Brother TANK, holy cow, Awesome pic!!! Hows it goin? I took your advice from a long time agao, and I'm using the P/RR/S system, thanks again!!!

**gopro** · 05-14-2005, 12:05 PM

Quote:

Originally Posted by Mr_Snafu

I just want to clarify.

Gopro does 15-20 minutes of 'moderate' cardio after weight training.

You wait to eat your PWO1 until after the cardio is finished, correct?

No supplements after weight training, but before cardio?

Thanks in advance.

In general, yes. Of course when cutting, cardio amounts go up. Right after I'm done with the weights I have my creatine/BCAAs/glutamine. Then I do cardio. Once finished, I will then have my post workout meal. So:

weights
supps
cardio
PWmeal

Big Smoothy · 05-14-2005, 09:56 PM

Much appreciated, Gopro.

**gopro** · 05-15-2005, 12:13 AM

Quote:

Originally Posted by Mr_Snafu

Much appreciated, Gopro.

No problem.

vegman · 05-15-2005, 12:36 AM

What kind of a PO meal do you have Gopro?

**gopro** · 05-15-2005, 12:41 AM

Quote:

Originally Posted by vegman

What kind of a PO meal do you have Gopro?

Whey protein and either maltodextrin powder, or if I'm hungry for solid food I will have white rice, grits, or white potato with the whey.

DeadBolt · 05-15-2005, 01:06 PM

Quote:

Originally Posted by Tank316

in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!

No I believe you are lookin at arch...the one with batman as a tattoo right?

Tank your lookin awsome bro!!! Much congrats to how your lookin right now!!

05-10-2005, 06:56 PM	#783
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	You still alive buddy?? Oh yeah.... and i really miss The Tank meister
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05-12-2005, 10:19 AM	#792
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep 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.

05-13-2005, 09:33 PM	#795
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!
	P/RR/Sh Warrior. Epic's new man beast.

05-14-2005, 11:17 AM	#798
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother TANK, holy cow, Awesome pic!!! Hows it goin? I took your advice from a long time agao, and I'm using the P/RR/S system, thanks again!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-15-2005, 12:36 AM	#802
vegman 190 Here I Come! Join Date: Feb 2005 Posts: 339	What kind of a PO meal do you have Gopro?
vegman 190 Here I Come! Join Date: Feb 2005 Posts: 339	Note to self: Eat More, Train Hard, and Eat More!

05-14-2005, 07:53 AM	#797
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,947	I just want to clarify. Gopro does 15-20 minutes of 'moderate' cardio after weight training. You wait to eat your PWO1 until after the cardio is finished, correct? No supplements after weight training, but before cardio? Thanks in advance.

05-14-2005, 09:56 PM	#800
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,947	Much appreciated, Gopro.