firestorm
Banned Member
Skinny,,, P/RR/Sh was not intended for beginners. I'm don't know your training history but I'm just telling you this just in case you have less then at least a full year under your belt of serious training.
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Gopro Workouts
- Thread starter South-Africa
- Start date
Originally posted by gmontem
Set #1: cable crossover and then inclined press with smith machine, 8-10 reps each
rest
Set #2: cable crossover and then inclined press with smith machine, 8-10 reps each
curse at Gopro for the pain and suffering
[8-10 reps each == 8-10 reps for cable xover and 8-10 reps for inclined press]
Yeeeeeesssss...curse me, curse me...
(then thank me later when you grow!)
Don't worry Sweetie... we ALL curse you AND worship you!!
I think I'll just worship your new AVI Saph! 
Aww Shucks... Thanks Rock. 
My boyfriend told me my head looks small in it...
My boyfriend told me my head looks small in it...
Your head does not look small, I can't critique any part of that picture. It's perfect!Originally posted by Sapphire
Aww Shucks... Thanks Rock.
My boyfriend told me my head looks small in it...
Originally posted by rock4832
Your head does not look small, I can't critique any part of that picture. It's perfect!
Sapph's avi <- 
Thanks Paynne! I am blushing right now...
AND
A great big special thank you to my coach and good bud GoPro, who BTW is VERY handsome and as sweet as can be... even though he looks tough and mean in HIS AVI!!!
AND
A great big special thank you to my coach and good bud GoPro, who BTW is VERY handsome and as sweet as can be... even though he looks tough and mean in HIS AVI!!!
GOPRO IS THERE ANY CHANCE OF YOU VISITING SOUTH AFRICA?
MY TRAINING IS GOOD THANKS TO YOU. I FEEL GOOD THAT I AM DEVELOPING WITHOUT USING STEROIDS. A LOT OF THE BIG GUYS IN THE GYM HERE ARE ON "JUICE". YOUR WORKOUTS ARE THE BOMB.
JUST WANTED TO SAY THANKS ONCE AGAIN.
MY TRAINING IS GOOD THANKS TO YOU. I FEEL GOOD THAT I AM DEVELOPING WITHOUT USING STEROIDS. A LOT OF THE BIG GUYS IN THE GYM HERE ARE ON "JUICE". YOUR WORKOUTS ARE THE BOMB.
JUST WANTED TO SAY THANKS ONCE AGAIN.
gopro, I've been a fan for your workouts for quite some time now. However, I'm dying to get my bench up as quickly as possible. Currently I'm doing P/P/RR (haven't been doing shock, because I still consider myself a beginner). I've been using your program for roughly 7 months now (with another 10 months experience beforehand).
I've rotated my weeks usually doing something like this in a cycle:
P/P/RR
P/P/RR
P/RR/RR
then 1 week rest.
Would you recommend any modifications to the chest portion (either power or reprange) of the workout (maybe negatives, lower reps, or different rep ranges)?
Also, gopro would you recommend me hitting the bench twice a week, and use more or different rep variation?
I've rotated my weeks usually doing something like this in a cycle:
P/P/RR
P/P/RR
P/RR/RR
then 1 week rest.
Would you recommend any modifications to the chest portion (either power or reprange) of the workout (maybe negatives, lower reps, or different rep ranges)?
Also, gopro would you recommend me hitting the bench twice a week, and use more or different rep variation?
Last edited:
firestorm
Banned Member
Originally posted by Tank316
we have upper north wisconsin covered!!!!!
Central New Jersey is also covered. Everyone I've given the workout too LOVES it. It's getting aroung like the plague in the gyms around here from what I'm told. Damn I knew I shoulda charged these people for Gopro and sent him the damn checks!!!!! Sorry GP... P/RR/S Part duece will be a different story.. I'm charging NJ for it and then sending you the money!!!
Can't w8 to finish getting my PT ticket and get awesome results for my clients with this programme 
Originally posted by firestorm
Central New Jersey is also covered. Everyone I've given the workout too LOVES it. It's getting aroung like the plague in the gyms around here from what I'm told. Damn I knew I shoulda charged these people for Gopro and sent him the damn checks!!!!! Sorry GP... P/RR/S Part duece will be a different story.. I'm charging NJ for it and then sending you the money!!!
LOL Fire!! Your the best man!
Incorporate benching twice per week...say, Monday and Thursday. Do your complete chest workout as normally scheduled the first day and on the second day do 4 sets of benching (after warmups) using a rep range of 2-3. Do slow controlled negatives and as explosive positives as possible. Do this for 4 weeks and see where you bench goes. Then we can make another change.
Originally posted by firestorm
Central New Jersey is also covered. Everyone I've given the workout too LOVES it. It's getting aroung like the plague in the gyms around here from what I'm told. Damn I knew I shoulda charged these people for Gopro and sent him the damn checks!!!!! Sorry GP... P/RR/S Part duece will be a different story.. I'm charging NJ for it and then sending you the money!!!
AND you know you have ME taking care of Long Island!!
gopro.. a few weeks ago i asked you why you did not include decline in your workout and you said that you believe most trainees have plenty of lower chest development, but lack it in the upper section (in your own words of course)
but i feel i fall into the small percentage with more upper chest then lower... but of course im not the best judge....
so i was wondering would you or anyone else be able to tell in a simple pic i could post on this thread if i am accurate?
thanks
but i feel i fall into the small percentage with more upper chest then lower... but of course im not the best judge....
so i was wondering would you or anyone else be able to tell in a simple pic i could post on this thread if i am accurate?
thanks
