P/rr/s Devotees...make Yourself Known!

**gopro** · 07-06-2004, 08:27 AM

Quote:

Originally Posted by DieselPower

I'm towards the end of my first rep week and so far i'm very happy with my progress. Before starting this program I would leave the gym with slighty tight muscles but now I leave the gym rock tight. Thanks gopro

Awesome...thanks Diesel!

**gopro** · 07-06-2004, 08:28 AM

Quote:

Originally Posted by rks1969

I started p/rr/s in February @ 203 lbs & 22% bf. Using these workouts & a cutting diet from Beverly Intl. I lost down to 185lbs & 15% bf. Now I have gained back up to 205lbs & 18% bf. with the new program. Thanks Gopro for posting such a great system.

You are more than welcome! Great progress! I wish you continued success with the program and thanks for your comments.

Alaric · 07-06-2004, 06:10 PM

Well, I've been using gopro's program for a little over a year. I took a short break, and yesterday I was just starting it back up. I've made great gains, with the help of his program I was able to bulk up to 180, and cut down to 165 (where I currently am). I've never been this cut in my life, and I'm loving it, my abs are finally starting to show through. When I start a full P/RR/S cycle in september, i will also be adding gopro's modification for the bench max, as well as a bulk for the winter. I'll give you guys an update on that, or you can check it out in my journal.

South-Africa · 07-07-2004, 06:42 AM

Gopro -Sorry I have been away for awhile. I am P/RR/S addict from South Africa that is doing well and looking good since I started using your style. Any T-shirts on on offer let me know!!!

Gopro - thanks a million....for every admirer I get I owe it to you!!!!!

**gopro** · 07-07-2004, 09:27 AM

Quote:

Originally Posted by Alaric

Well, I've been using gopro's program for a little over a year. I took a short break, and yesterday I was just starting it back up. I've made great gains, with the help of his program I was able to bulk up to 180, and cut down to 165 (where I currently am). I've never been this cut in my life, and I'm loving it, my abs are finally starting to show through. When I start a full P/RR/S cycle in september, i will also be adding gopro's modification for the bench max, as well as a bulk for the winter. I'll give you guys an update on that, or you can check it out in my journal.

Great stuff Alaric! Thanks for posting this!!

**gopro** · 07-07-2004, 09:28 AM

Quote:

Originally Posted by South-Africa

Gopro -Sorry I have been away for awhile. I am P/RR/S addict from South Africa that is doing well and looking good since I started using your style. Any T-shirts on on offer let me know!!!

Gopro - thanks a million....for every admirer I get I owe it to you!!!!!

Kind words...thank you. Youdon't post much, but when you do its usually in regards to P/RR/S, and I really appreciate that!

BigE · 07-07-2004, 09:44 AM

Have not been keeping up with the site but I have been doing the P/RR/S for about 2 months now and loving every minute!!!!!!!!

I am in my rep range week and really excited about it. Also does anyone know if P/RR/S II is out yet and if so where can I find that?

**gopro** · 07-08-2004, 09:28 AM

Quote:

Originally Posted by BigE

Have not been keeping up with the site but I have been doing the P/RR/S for about 2 months now and loving every minute!!!!!!!!

I am in my rep range week and really excited about it. Also does anyone know if P/RR/S II is out yet and if so where can I find that?

Thanks for chiming in! Glad you are liking the program. P/RR/S II is not fully developed yet, but there is a thread here in the training forum where I begin to outline some of the basics of P/RR/S II.

Sapphire · 07-08-2004, 09:35 AM

I volunteer to be the P/RR/S II guinea pig!!!

Paynne · 07-08-2004, 09:51 AM

I bet gp could use some PRRS II beta testers, just like with TP-PT

**gopro** · 07-08-2004, 10:52 AM

Quote:

Originally Posted by Paynne

I bet gp could use some PRRS II beta testers, just like with TP-PT

Rissole is already using the revised P and RR week as outlined in the P/RR/S thread I put up here a while back. He loves it. But it is only for the very advanced. Soon, there will be lots more info on the new program.

DeadBolt · 07-08-2004, 04:31 PM

Quote:

Originally Posted by Sapphire

I volunteer to be the P/RR/S II guinea pig!!!

I think I know someone else who would like to as well....

Wink wink

Nudg Nudg

OK its me.....

Tank316 · 07-08-2004, 06:46 PM

Quote:

Originally Posted by gopro

Thanks for chiming in! Glad you are liking the program. P/RR/S II is not fully developed yet, but there is a thread here in the training forum where I begin to outline some of the basics of P/RR/S II.

i started this almost a month ago.
Day 1

Back
–Week 1
rackDeadlift 5X1-2
Smith Bent Row 3X3-4
Wide Grip Pullups 3X4-5
Close Grip Seated Row 3X5-6

-Week 2
full Deads 5X1-2
Rev Grip Pulldowns 3X3-4
Smith Bent Row 3X4-5
Cable 1-Arm Row 3X5-6

–Week 3
CG Pulldown 3X6-8
DB Row 3X8-10
Str. Bar Cable Row 2X11-15
Pullover 2X16-20

–Week 4
Rev Grip Bent Row 2X8-10
s.s. w/WG Pulldown 2X8-10
Deadlift 3X4-6
s.s. w/ Hyperextensions 3X10-12
CG Seated Row 3X6-8(dropsets)

Traps
–Week 1
Seated DB Shrug 3X6-8
Smith Behind Shrug 3X4-6
–Week 2
Lying Cable Shrug 3X4-6
Smith Shrug 2X4-6
-Week 3
CG Upright Row 3X6-8
DB Shrug 2X15-20
–Week 4
DB Shrug 3X8-10
s.s. w/Smith Shrug 3X8-10

Day 4

Quads
–Week 1
full Squats 5X2-3
Leg Press 3X4-5
Single Leg Extension 3X5-6
–Week 2
Leg Press 5X2-3
Hack Squat 3X4-5
Leg Extension 3X5-6
–Week 3
Leg Press 4X7-10
Hack Squat 3X11-15
Leg Extension 3X16-20
–Week 4
Leg Extension 3X8-10
s.s. w/ Front Squat 3X8-10
Sissy Squat 2X8-10
s.s. w/ Squat Machine 2X8-10
Hack Squat 3X6-10(drop)

Hamstrings
–Week 1
Lying Leg Curl 5X2-3
DB Straight Leg Dead 3X4-6
–Week 2
Lying Single Leg Curl 5X2-3
Seated Leg Curl 3X4-6
–Week 3
Lying Leg Curl 3X6-8
Straight Leg Dead 2X8-11
Seated Leg Curl 2X12-15
–Week 4
Lying Leg Curl 3X8-10
s.s. w/ Kneeling Leg Curl 3X8-10
Single Leg Curl 3X6-10 (drop)

Calves
–Week 1______
–Week 2______
–Week 3______

Day 2

Chest
–Week 1
Bench 6X1-2
Smith Incline 3X3-4
Flye 3X5-6
-Week 2
Smith Incline 6X1-2
DB Bench 3X3-4
Cable Flye 3X5-6
–Week 3
Incline DB 3X7-10
Smith Bench 3X11-15
Flye 3X16-20
–Week 4
Smith Flat to Neck 3X8-10
s.s. w/Cable Crossover 3X8-10
Incline Flye 2X8-10
s.s. w/ Dips 2X8-10
Mach. Bench Presss 3X8-10(drop)

Triceps
–Week 1
Dips 5X2-3
Skullcrusher 3X4-5
DB French Curl 3X5-6
-Week 2
Str. Bar French Curl 5X2-3
Pressdown 3X4-5
Dips 3X5-6
–Week 3
Dips 3X6-9
Pushdown 3X10-13
Kickback 2X14-20
–Week 4
Str. Bar Pushdown 2X6-10
s.s. w/ Cable Overhead 2X6-10
Rev. Grip Pressdown 2X6-10
s.s. w/ Incline Skullcrusher 2X6-10
2 Bench Dips 2X6-10(drop)

Day 5

Shoulders
–Week 1
Smith Military 3X1-2
Upright Row 3X3-4
Side Lateral 2X5-6
-Week 2
Mach. Military 3X2-3
Cable Side Laterals 3X4-5
Bent Lateral 3X5-6
–Week 3
DB Military 3X6-8
Side Lateral 2X8-10
Front Lateral 2X10-15
–Week 4
Hammer Military 3X8-10
s.s. w/ seated side lateral 3X8-10
DB Upright 2X8-10
s.s. w/ DB Military 2X8-10
Cable Front Raise 3X6-8(drop)

Biceps
–Week 1
Barbell Curl 4X2-3
Preacher Curl 2X4-5
DB Hammer Curl 2X5-6
-Week 2
Curl Bar Curl 4X2-3
DB Preacher 2X4-5
Lying Cable Curl 2X5-6
–Week 3
Incline DB Curl 3X7-10
Cable Curl 2X11-15
Concentration Curl 2X16-20
–Week 4
Standing Curl Bar 2X6-10
s.s. w/ DB Preacher Curl 2X6-10
DB Drop Curl 3X6-10 (drop)
----
rest intervals 2-3 min tops
my bdy ft has stayed at 13.6 % my bdy wt when i started 221and now at 225. the only cardio i do is 15 min HIIT after the wts.
pro 375-400 grams
carbs 150 to 250[this varies]
fats 30 efa grams
10-15 sat[venison keeps this low]
TaPo31 came up with the above program. i made a few changes, but i love the results!!!

TaPo31 · 07-08-2004, 10:07 PM

Tank, I had no idea, I am honored to have someone of your level use my little setup, although I can't take much credit at all, the real credit goes to GP for developing such a great program.

Taylor

Tank316 · 07-09-2004, 05:15 AM

Quote:

Originally Posted by TaPo31

Tank, I had no idea, I am honored to have someone of your level use my little setup, although I can't take much credit at all, the real credit goes to GP for developing such a great program.

Taylor

Its a great program like you said. It has taken me to a different level already, its a great feeling to be going on 41 and have alot of young lifters want to train with you. I have two young bb'ers that went through 9 wks of version I, they were very pleased with the results, and i might add, very sore at times.
A good sore,but sore!!!!!

I have played around with alot of Bcaa's before during and after my last month of version II, its an intense program, so i didnt wanted to make sure i got my butt covered in all aspects of recovery. on non training days Gp suggested up to 400 grams of protein, man, did i love that idea!!!!!!

J'Bo · 07-09-2004, 07:19 AM

ummm excuse me. who is the HOT man in GP's Avi

Sapphire · 07-09-2004, 07:26 AM

I told GP all the girls on IM would LOVE that pic!

I made him that AVI.. he needed a change!

**gopro** · 07-09-2004, 08:40 AM

Quote:

Originally Posted by J'Bo

ummm excuse me. who is the HOT man in GP's Avi

Some dude...ok...me

**gopro** · 07-09-2004, 08:41 AM

Quote:

Originally Posted by Sapphire

I told GP all the girls on IM would LOVE that pic!

I made him that AVI.. he needed a change!

You change yours every other day...I change mine every 3 years...so what?

**gopro** · 07-09-2004, 08:43 AM

Quote:

Originally Posted by TaPo31

Tank, I had no idea, I am honored to have someone of your level use my little setup, although I can't take much credit at all, the real credit goes to GP for developing such a great program.

Taylor

Thanks TaPo, but what Tank is trying to say, is that you came up with an excellent "version" of P/RR/S, and I agree, as I told you on the VPXforums. And anytime you impress Tank, you have impressed ONE BIG MOFO!

Sapphire · 07-09-2004, 08:46 AM

Quote:

Originally Posted by gopro

You change yours every other day...I change mine every 3 years...so what?

You should change yours more often.. maybe some shirtless pics!

**gopro** · 07-09-2004, 08:52 AM

Quote:

Originally Posted by Sapphire

You should change yours more often.. maybe some shirtless pics!

I gotta charge for those

Sapphire · 07-09-2004, 08:54 AM

Quote:

Originally Posted by gopro

I gotta charge for those

WHAT!??? How about a trade?

07-07-2004, 06:42 AM	#64
South-Africa Registered User Join Date: Oct 2002 Location: South Africa, Johannesburg Posts: 31	Gopro -Sorry I have been away for awhile. I am P/RR/S addict from South Africa that is doing well and looking good since I started using your style. Any T-shirts on on offer let me know!!! Gopro - thanks a million....for every admirer I get I owe it to you!!!!!
	There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered - Nelson Mandela

07-08-2004, 09:35 AM	#69
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I volunteer to be the P/RR/S II guinea pig!!!
	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

07-09-2004, 07:19 AM	#76
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	ummm excuse me. who is the HOT man in GP's Avi
	....and thats my $.02

07-09-2004, 07:26 AM	#77
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I told GP all the girls on IM would LOVE that pic! I made him that AVI.. he needed a change!
	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

07-06-2004, 06:10 PM	#63
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Well, I've been using gopro's program for a little over a year. I took a short break, and yesterday I was just starting it back up. I've made great gains, with the help of his program I was able to bulk up to 180, and cut down to 165 (where I currently am). I've never been this cut in my life, and I'm loving it, my abs are finally starting to show through. When I start a full P/RR/S cycle in september, i will also be adding gopro's modification for the bench max, as well as a bulk for the winter. I'll give you guys an update on that, or you can check it out in my journal.

07-07-2004, 09:44 AM	#67
BigE Registered User Join Date: Aug 2003 Location: Texas Posts: 87	Have not been keeping up with the site but I have been doing the P/RR/S for about 2 months now and loving every minute!!!!!!!! I am in my rep range week and really excited about it. Also does anyone know if P/RR/S II is out yet and if so where can I find that?

07-08-2004, 09:51 AM	#70
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	I bet gp could use some PRRS II beta testers, just like with TP-PT

07-08-2004, 10:07 PM	#74
TaPo31 Registered User Join Date: May 2004 Location: Arizona Posts: 70 Photos: 4	Tank, I had no idea, I am honored to have someone of your level use my little setup, although I can't take much credit at all, the real credit goes to GP for developing such a great program. Taylor