firestorm
Banned Member
Great will you have it tonight?
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Fire On Gp's Program
- Thread starter firestorm
- Start date
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
if I can post them to my online album.
firestorm
Banned Member
Let me know if you get them done
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
will do. copyng to a cd right now.
firestorm
Banned Member
OK enough filling my journal with small talk here is todays update.
12/16/02 Monday Chest/Back (Shock)
CHEST
ONE ARM CABLE CROSSOVERS (I only have one cable hookup)
1 x 10 x 45 SS with Incline Bench
1 x 10 x 45
1 x 08 x 45
INCLINE BARBELL BENCH (no smith mach)
1 x 10 x 185
1 x 08 x 205
1 x 07 x 225 (I need warmups on these damn things!!!) Shoulders
and Tris' felt like crap)
INCLINE FLYE (SS with Dips)
1 x 12 x 45 (too light, didn't count this one)
1 x 10 x 50
1 x 08 x 50
WEIGHTED DIPS
1 x 10 x 45
1 x 10 x 45
1 x 08 x 45
Dropset: FLAT BARBELL BENCH
1 x 10 x 225
1 x 08 x 205
1 x 06 x 185 (arms gave out before chest; barely got that 6th one)
TOTAL TIME: 25 mins.
BACK (Shock)
PULLOVERS (S/S w/t pulldwns)
1 x 10 x 75
1 x 10 x 80
1 x 08 x 90
WideGrip LAT PULLDOWNS
1 x 10 x 150
1 x 08 x 160
1 x 08 x 160
STIFF ARM PULLDOWNS (S/S w/t Rows)
1 x 10 x 60
1 x 10 x 60
Rev.Grip BENTOVER ROWS
1 x 10 x 225
1 x 08 x 225 (lower back bothering me)
DropSet
Overhand BENTOVER ROWS (not enough time to setup for cable rows.)
1 x 08 x 225
1 x 06 x 205
1 x 06 x 195
TOTAL TIME: 20 Mins.
Take not of the time. No wonder I thought my chest was going to explode!! I did both chest and back in 50 mins. taking 1 to 1 1/2 min breaks between supersets.
My poundages are way off the mark due to lack of warmups and doing Chest and Back on same day. I don't know if it has to due with being 40 or what but all I know is that without multiple pyramiding warmup sets my poundages are 40 to 50% lighter then I'm used to. This is going to take some getting used to.
On a positive note, I felt fantastic afterwards and even as I write this. I did this workout at 15:00 this after noon and it is currently 20:45 and my chest is still quivering. My back is numb. I guess this is proof that always training HEAVY isn't the best attack. I think GOPRO has hit on something here and I'm liking it.
12/16/02 Monday Chest/Back (Shock)
CHEST
ONE ARM CABLE CROSSOVERS (I only have one cable hookup)
1 x 10 x 45 SS with Incline Bench
1 x 10 x 45
1 x 08 x 45
INCLINE BARBELL BENCH (no smith mach)
1 x 10 x 185
1 x 08 x 205
1 x 07 x 225 (I need warmups on these damn things!!!) Shoulders
and Tris' felt like crap)
INCLINE FLYE (SS with Dips)
1 x 12 x 45 (too light, didn't count this one)
1 x 10 x 50
1 x 08 x 50
WEIGHTED DIPS
1 x 10 x 45
1 x 10 x 45
1 x 08 x 45
Dropset: FLAT BARBELL BENCH
1 x 10 x 225
1 x 08 x 205
1 x 06 x 185 (arms gave out before chest; barely got that 6th one)
TOTAL TIME: 25 mins.
BACK (Shock)
PULLOVERS (S/S w/t pulldwns)
1 x 10 x 75
1 x 10 x 80
1 x 08 x 90
WideGrip LAT PULLDOWNS
1 x 10 x 150
1 x 08 x 160
1 x 08 x 160
STIFF ARM PULLDOWNS (S/S w/t Rows)
1 x 10 x 60
1 x 10 x 60
Rev.Grip BENTOVER ROWS
1 x 10 x 225
1 x 08 x 225 (lower back bothering me)
DropSet
Overhand BENTOVER ROWS (not enough time to setup for cable rows.)
1 x 08 x 225
1 x 06 x 205
1 x 06 x 195
TOTAL TIME: 20 Mins.
Take not of the time. No wonder I thought my chest was going to explode!! I did both chest and back in 50 mins. taking 1 to 1 1/2 min breaks between supersets.
My poundages are way off the mark due to lack of warmups and doing Chest and Back on same day. I don't know if it has to due with being 40 or what but all I know is that without multiple pyramiding warmup sets my poundages are 40 to 50% lighter then I'm used to. This is going to take some getting used to.
On a positive note, I felt fantastic afterwards and even as I write this. I did this workout at 15:00 this after noon and it is currently 20:45 and my chest is still quivering. My back is numb. I guess this is proof that always training HEAVY isn't the best attack. I think GOPRO has hit on something here and I'm liking it.
Still numb??? Feels good doesn't it!?!
firestorm
Banned Member
Oh hell yeaaa. I read your post and flexed my pecs to feel it and CRAMP!!!! Ya gotta luv it man.
Oh shyt, cramp! Damn, cramp! OUCH! PAIN! 
Something like that?
Something like that?firestorm
Banned Member
It's just that constant reminder that I did it right today.
firestorm
Banned Member
Tuesday 12/17/02 (ARMS: SHOCK)
BICEPS
E-Z Bar Curls (s/s with Incline DB curls)
1 x 10 x 90 **WarmUp
1 x 10 x 110
1 x 06 x 130
Incline D/B curls
1 x 08 x 40
1 x 06 x 50
Preacher Curls (Straight Bar) SS with Reverse curls
1 x 08 x 85
1 x 08 x 95
Reverse Straight bar Curls
1 x 08 x 65
1 x 08 x 65
Drop Set: Cable Single Arm Curls:
1 x 12 x 25
1 x 12 x 25 My cable system is not very smooth. Resistence more then
weight shown.
TRICEPS
Cable Pushdowns (E-Z bar) SS with Close Grip bench
1 x 10 x 80
1 x 08 x 90
Close Grip Bench Press
1 x 10 x 225
1 x 06 x 235
Reverse Grip pushdowns ss with DB overhead Ext.
1 x 10 x 50 (little too light)
1 x 08 x 60
D/B OverHead Extensions
1 x 10 x 75
1 x 08 x 85
Weighted Bench Dips
1 x 12 x 90
1 x 10 x 45
BICEP TOTAL TIME: 25mins.
TRICEP TOTAL TIME: 20 mins.
BICEPS
E-Z Bar Curls (s/s with Incline DB curls)
1 x 10 x 90 **WarmUp
1 x 10 x 110
1 x 06 x 130
Incline D/B curls
1 x 08 x 40
1 x 06 x 50
Preacher Curls (Straight Bar) SS with Reverse curls
1 x 08 x 85
1 x 08 x 95
Reverse Straight bar Curls
1 x 08 x 65
1 x 08 x 65
Drop Set: Cable Single Arm Curls:
1 x 12 x 25
1 x 12 x 25 My cable system is not very smooth. Resistence more then
weight shown.
TRICEPS
Cable Pushdowns (E-Z bar) SS with Close Grip bench
1 x 10 x 80
1 x 08 x 90
Close Grip Bench Press
1 x 10 x 225
1 x 06 x 235
Reverse Grip pushdowns ss with DB overhead Ext.
1 x 10 x 50 (little too light)
1 x 08 x 60
D/B OverHead Extensions
1 x 10 x 75
1 x 08 x 85
Weighted Bench Dips
1 x 12 x 90
1 x 10 x 45
BICEP TOTAL TIME: 25mins.
TRICEP TOTAL TIME: 20 mins.
How do you get your time so short??? When I did bi/tri's I felt like I was in there for hours and actualy was only an hour, but still. And what does SS stand for? Thanks.
firestorm
Banned Member
SS = SuperSet Do one excercise and follow it right up with the second with no break. Then I only take 1 to 1 1/2 min break before doing the next Superset. This is what makes the workout go by so quickly. You save 1 to 1 1/2 mins between 2 sets So rest period for the entire workout is 1/2 the normal time. That is where I saved 10 mins or more.
firestorm
Banned Member
example:
1 x 10 Straight bar curl
REST 1 1/2 MINS.
1 x 10 Straight Bar Curl
REST 1 1/2 MINS.
1 x 10 Straight bar curl
REST 1 1/2 MINS
1 x 10 Incline DB curl
REST 1 1/2 MINS
1 x 10 Incline DB curl
REST 1 1/2 MINS.
1 x 10 Incline DB curl
Total 6 sets
TOTAL REST PERIOD 7 1/2 MINS.
1 X 10 Straight bar curl
1 X 10 Incline DB curl
REST 1 1/2
1 X 10 Straight bar curl
1 X 10 Incline DB curl
REST 1 1/2 mins
1 x 10 straight bar curl
1 x 10 incline DB curl
TOTAL 6 SETS: 3 MINS. REST PERIOD
Saved 4 1/2 mins on the same amount of excercises.
1 x 10 Straight bar curl
REST 1 1/2 MINS.
1 x 10 Straight Bar Curl
REST 1 1/2 MINS.
1 x 10 Straight bar curl
REST 1 1/2 MINS
1 x 10 Incline DB curl
REST 1 1/2 MINS
1 x 10 Incline DB curl
REST 1 1/2 MINS.
1 x 10 Incline DB curl
Total 6 sets
TOTAL REST PERIOD 7 1/2 MINS.
1 X 10 Straight bar curl
1 X 10 Incline DB curl
REST 1 1/2
1 X 10 Straight bar curl
1 X 10 Incline DB curl
REST 1 1/2 mins
1 x 10 straight bar curl
1 x 10 incline DB curl
TOTAL 6 SETS: 3 MINS. REST PERIOD
Saved 4 1/2 mins on the same amount of excercises.
Last edited:
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
hey fire-
didngt get to my friend's palce to upload photos yet,
I just got briefed the other moring that I am not supposed to be coming to forum sites anymore..so until the 'knee jerk' smoke clears up...will not be on much..
Hey gopro-
I am too about to start your program. My friend I workout with used your warm up routine with his workout and is having problems walkkng..so he says to thank you...
didngt get to my friend's palce to upload photos yet,
I just got briefed the other moring that I am not supposed to be coming to forum sites anymore..so until the 'knee jerk' smoke clears up...will not be on much..
Hey gopro-
I am too about to start your program. My friend I workout with used your warm up routine with his workout and is having problems walkkng..so he says to thank you...
Thanks for the update there Fire! I knew what super sets were, I just didn't think what SS stood for - DUH (me not you)! OK, so my brain doesn't function well sometimes.... OK, most of the time!
Well first, lets start with that Psych degree you have.....
Originally posted by Burner02
Hey gopro-
I am too about to start your program. My friend I workout with used your warm up routine with his workout and is having problems walkkng..so he says to thank you...
Tell him he's welcome. Oh, and good luck with power, rep range, shock! I hope you get HUGE!
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
ha! me too!
I am still wresting with my old trains of thought though...you know the warm up w/ 10 pres then move down...
That will take some getting used to.
Now, on DB military presses, My starting warm up weight is 30 lbs or so, and usually top out @ 60 for 6 - 8 reps. Not a whole lot of weight range to play with....
any ideas?
Ok, if your top weight is around 60, than you can do say 15 lb dumbells for 6, 30s for 4, and 45s for 2...then go right to your top weight to failure, than pyramid down.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
I was thining that, but...hate to use such light weights....oof.
I have another question..
When you see my pics..(soon, hopefully) You will notice, as i have and have had other friends notice that my anterior delts still over power my posterior. I do not even do any direct front delt work. I think they got built up from my incline dumb bell presses? I was thinking of dropping incline presses and just do flat bench and decline bench for a while to remove all front delt work while still doing rear delt work and hopefully let them catch up. What do you think?
I am doing delts tomorrow...
I have another question..
When you see my pics..(soon, hopefully) You will notice, as i have and have had other friends notice that my anterior delts still over power my posterior. I do not even do any direct front delt work. I think they got built up from my incline dumb bell presses? I was thinking of dropping incline presses and just do flat bench and decline bench for a while to remove all front delt work while still doing rear delt work and hopefully let them catch up. What do you think?
I am doing delts tomorrow...
Flat bench and declines still hit the anterior delt. You can still do inclines, just make sure that on delt day you concentrate soley on medial and posterior exercises. Eventually they will even out.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
Thanks, I do that. I do not even do anything for my anteriors....
Guess I'll just have to try and concentrate more on the posteriors...
Guess I'll just have to try and concentrate more on the posteriors...
firestorm
Banned Member
Sunday 01/05/03 CHEST/BACK (POWER)
GP,, HAVE A QUESTION FOR YOU AT THE END...
Flat D/B Bench
1 x 08 x 95 ** Warmup.
1 x 10 x 110
1 x 08 x 110
1 x 06 x 110
Incline Bench Press
1 x 08 x 225
1 x 06 x 255
1 x 04 x 275
Weighted Dips
1 x 08 x 00 *Warm up
1 x 08 x 45
1 x 06 x 80
1 x 06 x 90
Total time: 30 mins. Had a training partner today. Added some time to the workout.
Back
Weighted pullups
1 x 08 x 00 **Warmup
1 x 06 x 25
1 x 06 x 25
1 x 04 x 25
Deadlifts
1 x 08 x 185 **warmup (a must for my bad lower back)
1 x 08 x 275
1 x 08 x 275
1 x 06 x 315
(I know the rep range is incorrect but these things play havoc on my lower back due to old injury) I have to work up to the heavy weights again very slowly)
Broke training regime today due to new T-Bar Row I bought. I had to do them.
1 x 08 x 115
1 x 08 x 140
1 x 06 x 165
Seated Cable rows
1 x 06 x 180
1 x 06 x 230
1 x 06 x 230
Total Time 30 Mins.
GOPRO,, Looking at Flat DB Bench press, I only have D/B's up to 110 so I can't stay within the 4-6 rep range. Should I Change them to Flat Straight bar bench instead?? And put the DB Bench on the REP workout instead since I'm doing flats as a second excercise????
Thanks in advance buddy.
Fire
1
GP,, HAVE A QUESTION FOR YOU AT THE END...
Flat D/B Bench
1 x 08 x 95 ** Warmup.
1 x 10 x 110
1 x 08 x 110
1 x 06 x 110
Incline Bench Press
1 x 08 x 225
1 x 06 x 255
1 x 04 x 275
Weighted Dips
1 x 08 x 00 *Warm up
1 x 08 x 45
1 x 06 x 80
1 x 06 x 90
Total time: 30 mins. Had a training partner today. Added some time to the workout.
Back
Weighted pullups
1 x 08 x 00 **Warmup
1 x 06 x 25
1 x 06 x 25
1 x 04 x 25
Deadlifts
1 x 08 x 185 **warmup (a must for my bad lower back)
1 x 08 x 275
1 x 08 x 275
1 x 06 x 315
(I know the rep range is incorrect but these things play havoc on my lower back due to old injury) I have to work up to the heavy weights again very slowly)
Broke training regime today due to new T-Bar Row I bought. I had to do them.
1 x 08 x 115
1 x 08 x 140
1 x 06 x 165
Seated Cable rows
1 x 06 x 180
1 x 06 x 230
1 x 06 x 230
Total Time 30 Mins.
GOPRO,, Looking at Flat DB Bench press, I only have D/B's up to 110 so I can't stay within the 4-6 rep range. Should I Change them to Flat Straight bar bench instead?? And put the DB Bench on the REP workout instead since I'm doing flats as a second excercise????
Thanks in advance buddy.
Fire
1
firestorm
Banned Member
Been there dun it GP. Thank you very much buddy.
firestorm
Banned Member
Sunday 02/02/03 ARMS (POWER)
Note: Been having aches in the elbow areas as of late. When performing a bicep pose or even bending the arm, very sharp pains. at other times a very dull aching pain in there. I'm sure it's tendon related. Probably a touch of tendonitis.
** = Warmup set
Straight Bar Curls:
1 x 08 x 95 **
1 x 08 x 115 **
1 x 08 x 125
1 x 06 x 135
1 x 04 x 150
Preacher Curls (short straight bar)
1 x 10 x 105 **
1 x 06 x 115
1 x 04 x 125
Hammer Curls
1 x 06 x 50 (some internal elbow pain going on doing these)
1 x 04 x 65
Total time: 23 mins.
Triceps
Close Grip Bench Presses
1 x 08 x 185 **
1 x 08 x 225 **
1 x 06 x 245
1 x 04 x 265
Decline bench skull Crushers (short Straight bar)
1 x 12 x 115 ** (wasn't supposed to be a warmup but it was too light)
1 x 08 x 135
1 x 06 x 155 (1 minute rest time before starting next set)
1 x 04 x 155
Seated Overhead Dumbell Extensions.(two arm) Sorry GP hate single arm
1 x 10 x 100 (one min. rest between all sets)
1 x 06 x 110
1 x 04 x 110
Total Time: 20 mins.
Note: Been having aches in the elbow areas as of late. When performing a bicep pose or even bending the arm, very sharp pains. at other times a very dull aching pain in there. I'm sure it's tendon related. Probably a touch of tendonitis.
** = Warmup set
Straight Bar Curls:
1 x 08 x 95 **
1 x 08 x 115 **
1 x 08 x 125
1 x 06 x 135
1 x 04 x 150
Preacher Curls (short straight bar)
1 x 10 x 105 **
1 x 06 x 115
1 x 04 x 125
Hammer Curls
1 x 06 x 50 (some internal elbow pain going on doing these)
1 x 04 x 65
Total time: 23 mins.
Triceps
Close Grip Bench Presses
1 x 08 x 185 **
1 x 08 x 225 **
1 x 06 x 245
1 x 04 x 265
Decline bench skull Crushers (short Straight bar)
1 x 12 x 115 ** (wasn't supposed to be a warmup but it was too light)
1 x 08 x 135
1 x 06 x 155 (1 minute rest time before starting next set)
1 x 04 x 155
Seated Overhead Dumbell Extensions.(two arm) Sorry GP hate single arm
1 x 10 x 100 (one min. rest between all sets)
1 x 06 x 110
1 x 04 x 110
Total Time: 20 mins.
firestorm
Banned Member
At a price though pal. The extensor carpi radialis brevis which attaches to the lateral epicondyle of the humerus was swollen for hours last night not to mention the dull aching pains. Forget about flexing the bicep because I see stars. Damn it's tuff getting old.
