Gopro Workouts

[South-Africa]

Does anyone have a compiled list / document of all Gopro's muscle shock workouts for each body part? Please if yes post them here or just let me know so that I can post my email address.

Gopro thanks for sharing your workouts

 

[Scotty the Body]

Originally posted by Preacher
Back
Arms
Chest
Delts
Legs

 

[lina]

Seems like this is asked often ....

Should become a sticky!

 

[Scotty the Body]

Good idea Lina!

 

[lina]

Wow Scotty! Thanks!

 

[Preacher]

I could post them as downloadable pdf's somewhere.
Hey! That actually sounds like a good idea!

GP, would you mind ?

 

[South-Africa]

Confused

I have looked at the exercises. Guys I am more confused. Please guys don't assume that I know all this stuff for example what is

CG seated row?
WG T-Bar row?

Please could someone out there make this simpler for me. Please understand I am not being difficult its only that I have a learning spirit. I want to learn and do the right thing.

Thanks Guys

 

[Preacher]

Close Grip Seated Row --> These can be done with a cable pulley as well.
Wide Gripe T-Bar Row

Rowing movements using a pulley will allow you to "squeeze" your shoulderblades together.
Just keep in mind not to bend at the hips during the exercise (or at least keep it to a minimum!).

 

[South-Africa]

PREACHER

Please send me the full workout list list with full name (no abbreviations) so that I can understand.

If you can explain in detail ......it will be much appreciated....

email matianyi@hotmail.com

 

[Preacher]

This sound like a project to me!

I'll get on it when I get home from work, how about that ?

 

[South-Africa]

PREACHER

Thanx Preacher.....when I win the Joburg best transformed body it will be all because of people like ya willing to assist!!!

By the way it is project!!!!! he hehehehehe

 

[rebel]

hey preacher, i'd like a copy too if it's not too much trouble. i sure would appreciate it.

 

[gopro]

Wow...I haven't been able to be around much lately and this is the first time I am seeing this thread. I am very happy to see that there is so much interest in my POWER, REP RANGE, SHOCK workouts. They have done so much to improve my physique, and I hope you all will realize the same or even better results than me.

Perhaps soon I will provide another version of these workouts so that after a time you can make a switch for a little variety.

 

[South-Africa]

GOPRO

GOPRO,

I DON'T HAVE THE FULL LIST. I DON'T UNDERSTAND ALL THE ABBREVIATIONS SO I TOOK WHAT I COULD UNDERSTAND AND THATS WHAT I HAVE USED FOR THE LAST ONE WEEK & FOR SURE I FEEL I AM HEADING THE RIGHT DIRECTION AFTER SUCH A LONG JOURNEY IN THE BODY BUILDING. STILL WAITING FOR FULL COMPILED LIST FROM PREACHER.

PREACHER,

A VULTURE IS A VERY PATIENT BIRD SO AM I. STILL WAITING FOR THE FULL "PROJECT"LIST".......THANKS PREACHER

EVERYONE,

THANKS FOR YOUR CONTRIBUTIONS. WILL KEEP YOU ALL POSTED ON MY PROGRESS.

 

[Preacher]

Allright: this is the current 4-split I'm using, based on GP's P,RR,S workouts:
Days/bodyparts are fully interchangeable to fit tighter shedules etc, so ... Just wanted to link to the exercises in question.

 

[Preacher]

Week II: Rep Range

 

[Preacher]

Week III - Shock

 

[gopro]

Thanks preacher for helping out so much in this thread!!

 

[lina]

This is awesome preacher! I'm gonna incorporate some of these!!!

Thanks!!

 

[Josh]

Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

 

[South-Africa]

PREACHER

Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

 

[gopro]

Originally posted by Josh
Gopro, I'm coming back to your routine next week. One question, how long is the rest between sets or exercises? Does it vary from cycle to cycle, like more rest on power and less on rep? Please advise. Thanks.

- Josh

Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

 

[gopro]

Re: PREACHER

Originally posted by South-Africa
Preacher thanks a million.

I am going to study all these exercises over the weekend and plan my training schedule

Next week Monday I start with Power Week

Soon and very soon this boy is going to be "a biggy boy"

My P, RR, S routine has not failed yet, as long as it is adhered to completely and done intensely. I wish you the best of luck on it!

 

[Josh]

Originally posted by gopro
Yes, the rest should vary somewhat. On power week we want complete ATP/creatine phosphate recovery...rest 3-4 minutes between sets. On rep range week make your rests a little shorter as we are chasing a pump...1.5-2.5 min. Shock week we are looking for lactic acid burn. Zero rest during a superset, but long enough rest between supersets to catch your breath and mentally prepare for the pain again.

Thanks, Gopro!

- Josh

 

[gopro]

Originally posted by Josh
Thanks, Gopro!

- Josh

You are very welcome!

 

[Preacher]

mentally prepare for the pain again

You really loved saying that, did you?

Don't matter, the weight used will eventually dictate your rest.
Just make sure you don't lower the weight on power week "because your musles feel tired".
Rest, put on another 10lbs and go at it again (spotter!).

 

[gopro]

Yes Preacher, I love talking about pain! Just finished my own power week today and there is not one part of my body that is not sore...I LOVE IT!

 

[Max. Q]

GP; What about exercises that hit the traps, is there a reason why you don't isolate working those muscles?

 

[Preacher]

I had the same question, but after the first cycle I realised that doing
heavy rack deadlifts, combined with upright rows hit them hard enough.

 

[gopro]

Originally posted by Preacher
I had the same question, but after the first cycle I realised that doing
heavy rack deadlifts, combined with upright rows hit them hard enough.

For Max Q and preacher...on days you do deadlifts and upright rows you can add shrugs if you wish. If traps is an especially underdeveloped bodypart for you the extra work might help. For me, deadlifts and upright rows are enough to stimulate trap growth...although sometimes I will throw in some form of shrugs if I didn't deadlift. Here is an example of how traps would go...

power:
-barbell shrugs...3-4 x 6-8

rep range:
-barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15

shock:
-superset of CG upright rows/dumbell or machine shrugs...1-2 x 8-10 each