realistic - but ambitious

**gopro** · 05-01-2002, 07:58 AM

Don't go there TCD...

ActionMatt · 05-01-2002, 08:30 AM

**gopro** · 05-01-2002, 09:18 AM

Quote:

Originally posted by ActionMatt
LOL

yup

nikegurl · 06-06-2002, 06:28 PM

been following the plan gopro. really feel it every work out.

but it's nagging at me....do i need to squat? it's hard to get back to it. used to squat 185 for high reps and honestly 95 feels heavy now.

think i should continue with this as outlined or just get over it and squat. legs need work! hams and quads and calves. all of 'em.

thanks!

**gopro** · 06-07-2002, 07:07 AM

Not sure I understand. Why is your squat down? Let me know whats up and we'll talk about it!

nikegurl · 06-07-2002, 09:54 AM

it's down 'cause i'm a lozer. lol

here's the deal. i started training 10 years ago. damn that makes me feel old to say it like that. i hit everything HARD. then i stopped. just totally stopped training after 3 years. at the time i stopped i was squatting 185. i was never really "comfortable" with that weight but 135 was a breeze and i did sets with 185.

i stopped for 7 years - didn't do a damn thing. been back at it with total dedication for about 6 months. i have my old training journals. all my weights for other body parts are back to where i left off. (i used to use the 40 lb dbs for chest and i'm finally back to them again etc.)

but not squats. i'm sure it's b/c i haven't been doing them! i've tried maybe 3 times and 1 time did smith squats (didn't like those much but like hacks even less lol)

putting 10 lb plates on the damn bar was an effort. i mean i did it but it wasn't super easy by any stretch. other leg exercises aren't so far behind.

i just know my legs need a lot of work. can i get there without squats? or is that like taking the long way around? it seems overwhelming to get the weights back up but maybe i better shuttup and start now.

not sure though b/c i've been liking the program you layed out at the beginning of this thread.

thanks! you can see pics in my journal at the very end. (journal is called "so ready") you'll know then my legs need help in a big way!

**gopro** · 06-08-2002, 01:31 PM

You are not a loser by any means...

As for the squats...are they necessary...NO...are they good for you to do...yup!

However, they don't need to be done at every workout and they don't have to be your primary exercise. Personally, I think hack squats and leg presses are better for pure quad development than squats, but for you I would still include them for hams/glutes, and for overall strength development. So what if you can't squat 185 anymore. As long as you feel it and it is providing benefits than it is worth it to do at say, every other workout.

I rarely do regular squats and I have no problem getting my legs to grow...but for you and what you're after, I would do them at least 1-2 times per month.

nikegurl · 06-08-2002, 11:33 PM

sounds good. i train legs once a week. i think i'll squat every other time then. can i stick with your program of 3 workouts and just replace either the leg presses or hacks with squats if it's a week that i should squat? which should i still do with squats - the leg presses or the hacks? OR should i kick out both the hacks and presses if it's a squat day and do more sets?

thanks, eric!

**Mudge** · 06-09-2002, 04:27 AM

I used to like hacks but wasn't sure if they were a suitable replacement or not. I dig it because it was a machine ensuring 'perfect' form, and I didn't have to worry about my back that way.

Vale Tudo · 06-09-2002, 08:56 AM

Nikegurl, first off, great job on getting back to training, and all the luck in the world to you.
I also was looking for the answer to your last question with the squats, and them replacing other exercises. Since I am now trying this workout and too also want the squats in there, I am looking for an answer.
Oh and GoPro, could you possibly, either on this thread or another thread, outline your routines for the chest, and other upper body portions? Thanks bro.

**gopro** · 06-10-2002, 08:42 AM

Quote:

Originally posted by nikegurl
sounds good. i train legs once a week. i think i'll squat every other time then. can i stick with your program of 3 workouts and just replace either the leg presses or hacks with squats if it's a week that i should squat? which should i still do with squats - the leg presses or the hacks? OR should i kick out both the hacks and presses if it's a squat day and do more sets?

thanks, eric!

You can kick out the hacks on your squat weeks and do the presses with them. Does that answer your question?

HickeyNC · 06-10-2002, 09:09 AM

Quote:

Originally posted by gopro
I would not preach anything that doesn't work...and simply put...THIS DOES! I realize it conflicts with alot that has been written in journals and by certain strength coaches, and that is exactly what you base most of what YOU say on...but if you limit yourself to what is already written, you can't advance further. I refuse to limit myself that way.

I like the way you think Gropro. I've read quite a few of your posts, and judging from the way you look in your pics, you obviously know what you are talking about.

I like the sound of the program, and i do plan on trying it once i finish the workout program i am currently working through.

Thanks again for the info and all the good info you put out here for everyone.

**gopro** · 06-10-2002, 09:37 AM

Quote:

Originally posted by HickeyNC

I like the way you think Gropro. I've read quite a few of your posts, and judging from the way you look in your pics, you obviously know what you are talking about.

I like the sound of the program, and i do plan on trying it once i finish the workout program i am currently working through.

Thanks again for the info and all the good info you put out here for everyone.

Your kind words are VERY MUCH appreciated by me. Thank you!

nikegurl · 06-10-2002, 09:37 AM

thanks gopro! i'll replace hacks with regular squats every other workout.

**gopro** · 06-10-2002, 04:57 PM

Quote:

Originally posted by nikegurl
thanks gopro! i'll replace hacks with regular squats every other workout.

No problem!

05-01-2002, 07:58 AM	#31
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Don't go there TCD...
	Monthly columnist for Muscular Development and Ironman magazines. VPX 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.

06-06-2002, 06:28 PM	#34
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	been following the plan gopro. really feel it every work out. but it's nagging at me....do i need to squat? it's hard to get back to it. used to squat 185 for high reps and honestly 95 feels heavy now. think i should continue with this as outlined or just get over it and squat. legs need work! hams and quads and calves. all of 'em. thanks!
	Tomorrow may be the best day of your life. Or not.

06-07-2002, 07:07 AM	#35
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	Not sure I understand. Why is your squat down? Let me know whats up and we'll talk about it!
	Monthly columnist for Muscular Development and Ironman magazines. VPX 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.

06-07-2002, 09:54 AM	#36
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	it's down 'cause i'm a lozer. lol here's the deal. i started training 10 years ago. damn that makes me feel old to say it like that. i hit everything HARD. then i stopped. just totally stopped training after 3 years. at the time i stopped i was squatting 185. i was never really "comfortable" with that weight but 135 was a breeze and i did sets with 185. i stopped for 7 years - didn't do a damn thing. been back at it with total dedication for about 6 months. i have my old training journals. all my weights for other body parts are back to where i left off. (i used to use the 40 lb dbs for chest and i'm finally back to them again etc.) but not squats. i'm sure it's b/c i haven't been doing them! i've tried maybe 3 times and 1 time did smith squats (didn't like those much but like hacks even less lol) putting 10 lb plates on the damn bar was an effort. i mean i did it but it wasn't super easy by any stretch. other leg exercises aren't so far behind. i just know my legs need a lot of work. can i get there without squats? or is that like taking the long way around? it seems overwhelming to get the weights back up but maybe i better shuttup and start now. not sure though b/c i've been liking the program you layed out at the beginning of this thread. thanks! you can see pics in my journal at the very end. (journal is called "so ready") you'll know then my legs need help in a big way!
	Tomorrow may be the best day of your life. Or not.

06-08-2002, 01:31 PM	#37
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,475	You are not a loser by any means... As for the squats...are they necessary...NO...are they good for you to do...yup! However, they don't need to be done at every workout and they don't have to be your primary exercise. Personally, I think hack squats and leg presses are better for pure quad development than squats, but for you I would still include them for hams/glutes, and for overall strength development. So what if you can't squat 185 anymore. As long as you feel it and it is providing benefits than it is worth it to do at say, every other workout. I rarely do regular squats and I have no problem getting my legs to grow...but for you and what you're after, I would do them at least 1-2 times per month.
	Monthly columnist for Muscular Development and Ironman magazines. VPX 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.

05-01-2002, 08:30 AM	#32
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	LOL

06-08-2002, 11:33 PM	#38
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	sounds good. i train legs once a week. i think i'll squat every other time then. can i stick with your program of 3 workouts and just replace either the leg presses or hacks with squats if it's a week that i should squat? which should i still do with squats - the leg presses or the hacks? OR should i kick out both the hacks and presses if it's a squat day and do more sets? thanks, eric!
	Tomorrow may be the best day of your life. Or not.

06-09-2002, 04:27 AM	#39
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	I used to like hacks but wasn't sure if they were a suitable replacement or not. I dig it because it was a machine ensuring 'perfect' form, and I didn't have to worry about my back that way.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-09-2002, 08:56 AM	#40
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	Nikegurl, first off, great job on getting back to training, and all the luck in the world to you. I also was looking for the answer to your last question with the squats, and them replacing other exercises. Since I am now trying this workout and too also want the squats in there, I am looking for an answer. Oh and GoPro, could you possibly, either on this thread or another thread, outline your routines for the chest, and other upper body portions? Thanks bro.

06-10-2002, 09:37 AM	#44
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	thanks gopro! i'll replace hacks with regular squats every other workout.
	Tomorrow may be the best day of your life. Or not.

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