Hows this look

justin22 · 10-18-2004, 10:14 PM

Today was my first day starting the power/rep range/ shock routine..it pretty much stole this from gopro haha lol..i liked it lol..

it looks like this

Week I – Power

Monday:

Chest

Dumbell press 3 x 4-6

Incline Bench Press (with bench at a 15% angle) 3 x 4-6

Weighted Dips 3 x 4-6

Deltoids

Military press (smith) 2-3 x 4-6

Upright Row 2-3 x 4-6

Cheat Lateral 2 x 4-6

Wednesday:

Legs

Squats 3 x 4-6

Leg Press (45° version) 3 x 4-6

Single Leg Extension 2 x 4-6

Lying Leg Curl 3 x 4-6

Stiff legged Deadlift 2-3 x 4-6

Friday:

Back

Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6

Bent Row 3 x 4-6

Weighted Chin (using a dipping belt with weight) 2-3 x 4-6

CG Seated Row (cable) 2-3 x 4-6

Saturday:

Bicep-Tricep

Barbell Curl 2 x 4-6

Preacher Curl 2 x 4-6

Hammer Curl 2 x 4-6

CG Bench Press 3 x 4-6

Skull Crushers 2 x 4-6

Single Arm Dumbbell Extensions 2 x 4-6

Thats for the first week..i was wondering would it be ok to switch the friday and wendsday b.c i dont like lifting legs day before game day..i play football and games are on thursdays....??

Tough Old Man · 10-18-2004, 10:57 PM

I think gopro should qualify as the person most likely to give you a good Y/N

Cold Iron · 10-18-2004, 11:02 PM

looks pretty solid.

you gonna just rotate p/rr/s 1 week each?

Cold Iron · 10-18-2004, 11:06 PM

just reading your bottom question and you know what...that would work even better if you put legs on fri.IMO. Go for it

justin22 · 10-18-2004, 11:06 PM

no i have a week 1 week 2 and week 3 workout sheet thing would u like me to post it?

justin22 · 10-18-2004, 11:07 PM

alright thanks i just wanted to clarify that

Cold Iron · 10-18-2004, 11:14 PM

no need to post the rest, im familiar with the program.

I was just asking b/c sometimes GP suggests to drop shock for beginners and do something like RR/P/RR

are you a beginner?

justin22 · 10-18-2004, 11:20 PM

well ive been lifting since christmas of last year..and im only 14 gonna be 15 in jan.

Cold Iron · 10-18-2004, 11:21 PM

ya, well than it might not be necassary to do a shock week. IMO its not

justin22 · 10-18-2004, 11:26 PM

well ive already started day one i mine as well go through with it right?!?it would hurt me?

Cold Iron · 10-18-2004, 11:47 PM

Well youre on power week, so you could easily still drop the shock week.

If you really want to keep it though, go ahead.

10-18-2004, 10:14 PM	#1
justin22 Registered User Join Date: Sep 2004 Posts: 81	Hows this look Today was my first day starting the power/rep range/ shock routine..it pretty much stole this from gopro haha lol..i liked it lol.. it looks like this Week I – Power Monday: Chest Dumbell press 3 x 4-6 Incline Bench Press (with bench at a 15% angle) 3 x 4-6 Weighted Dips 3 x 4-6 Deltoids Military press (smith) 2-3 x 4-6 Upright Row 2-3 x 4-6 Cheat Lateral 2 x 4-6 Wednesday: Legs Squats 3 x 4-6 Leg Press (45° version) 3 x 4-6 Single Leg Extension 2 x 4-6 Lying Leg Curl 3 x 4-6 Stiff legged Deadlift 2-3 x 4-6 Friday: Back Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6 Bent Row 3 x 4-6 Weighted Chin (using a dipping belt with weight) 2-3 x 4-6 CG Seated Row (cable) 2-3 x 4-6 Saturday: Bicep-Tricep Barbell Curl 2 x 4-6 Preacher Curl 2 x 4-6 Hammer Curl 2 x 4-6 CG Bench Press 3 x 4-6 Skull Crushers 2 x 4-6 Single Arm Dumbbell Extensions 2 x 4-6 Thats for the first week..i was wondering would it be ok to switch the friday and wendsday b.c i dont like lifting legs day before game day..i play football and games are on thursdays....??
justin22 Registered User Join Date: Sep 2004 Posts: 81

10-18-2004, 11:06 PM	#5
justin22 Registered User Join Date: Sep 2004 Posts: 81	no i have a week 1 week 2 and week 3 workout sheet thing would u like me to post it?
justin22 Registered User Join Date: Sep 2004 Posts: 81

10-18-2004, 11:07 PM	#6
justin22 Registered User Join Date: Sep 2004 Posts: 81	alright thanks i just wanted to clarify that
justin22 Registered User Join Date: Sep 2004 Posts: 81

10-18-2004, 11:20 PM	#8
justin22 Registered User Join Date: Sep 2004 Posts: 81	well ive been lifting since christmas of last year..and im only 14 gonna be 15 in jan.
justin22 Registered User Join Date: Sep 2004 Posts: 81

10-18-2004, 11:26 PM	#10
justin22 Registered User Join Date: Sep 2004 Posts: 81	well ive already started day one i mine as well go through with it right?!?it would hurt me?
justin22 Registered User Join Date: Sep 2004 Posts: 81

10-18-2004, 10:57 PM	#2
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	I think gopro should qualify as the person most likely to give you a good Y/N

10-18-2004, 11:02 PM	#3
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	looks pretty solid. you gonna just rotate p/rr/s 1 week each?

10-18-2004, 11:14 PM	#7
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	no need to post the rest, im familiar with the program. I was just asking b/c sometimes GP suggests to drop shock for beginners and do something like RR/P/RR are you a beginner?

10-18-2004, 11:21 PM	#9
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	ya, well than it might not be necassary to do a shock week. IMO its not

10-18-2004, 11:47 PM	#11
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Well youre on power week, so you could easily still drop the shock week. If you really want to keep it though, go ahead.

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