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Gopro Workouts

firestorm thanks for the quick reply, I'm pretty sure I see it now.

Just clarifying....
Cheat Laterals, you're body is erect but the DBs are still in front and at the end of the exercise all you're fingers are parallel to the ground.

Bentover Laterals, you're bent over at the torso a bit. however, at the top of the exercise you're pinkies are closet to the ceiling, and your thumb closet to the floor (pouring the jug).
 
Originally posted by Alaric
firestorm thanks for the quick reply, I'm pretty sure I see it now.

Just clarifying....
Cheat Laterals, you're body is erect but the DBs are still in front and at the end of the exercise all you're fingers are parallel to the ground.
No reread my post,, regardless, of which excercise, pinky is always up pouring the jug so to speak. Everything else you said is correct.

Bentover Laterals, you're bent over at the torso a bit. however, at the top of the exercise you're pinkies are closet to the ceiling, and your thumb closet to the floor (pouring the jug).
Click to expand...
 
Originally posted by Rissole
And you in others ;)
Click to expand...

Hummm,,, I better go re=read your Journal and find the ones I'm stronger in so I can do a little bragging around here!!! hahahaha


Firestorm: Hey yo,, That Riss has one hell of a big azz chest don't ya think?
Joe Blow: yes sir Firestorm sir,, he sure does have one doozy of a chest.
Firestorm: I bench more then him. I rock!!!
Joe Blow: Wow that is neato Firestorm sir. Your awesome!!
Firestorm: Thanks Joe, I know.
Firestorm: Joe what ya think of Riss's Biceps? Pretty stoked don't ya think?
Joe Blow: Oh most definitely Sir. He has some guns there.
Firestorm: Joe, Joe, Joe,, are we not going a bit too far by using the phrase GUNS? Have you NOT Compared Rissoles Arm shot with mine? Have you not noticed in our jouranals that I am stronger them him with curls? Well Joe what do you have to say for yourself young mentor?
Joe Blow: Gosh Firetorms Sir, your right....your always right! I failed you sir and for that I'm sorry. You are the man with the guns. Rissole only has pipes.
Firestorm: Tut Tut...Say no more Joe young mentor. Your back on my frequency but in the future you show the same respect for Mr Pipe arms as you do for me and when addressing him or using his name you call him Sir. Undertand young man? Mr. Rissole is my dawg and YOU? You just continue to admire me the way you do and you'll be ok. Now be gone for now young man.
Joe Blow: Okey Dokey Firestorm Sir,, I'll wait over in that corner until you need me for another post!!!
 
HAHAHAHA,, I get those laughs all the time here too!!!
Hey buddy I used chest and bis as hypothetical bodyparts. I have no idea who is stronger in those areas. I'll have to check now.
 
:haha:
firestorm...i think you spend too much time thinking about "dissing" people (although they are very good :D)

use some of that mind power towards your next heavy lifting day
 
Well consider your advice in check and will do so tomorrow since it being POWER back day!!! lol
 
anyone tell me whats a skull crush and a rack deadlift?? or better yet, show pics of em :) thanks anyways!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Originally posted by peaches
anyone tell me whats a skull crush and a rack deadlift?? or better yet, show pics of em :) thanks anyways!
Click to expand...

I don't have any pics but a skull crush is when you lay on a flat bench holding a curling bar above your chest with a close grip and slowly lower the bar toward your forehead by simply bending at the elbows. Once the bar is just above your head you simply straighten your arms back out. Always keep your elbows close and locked in place to really target the tris.

For rack deads...these are simply deadlifts done in a power rack with the pins set at about mid shin height. This takes some stress off of the thighs and hips and makes you lift with the low back primarily.
 
Doing the RR/RR/P program template. Today was the first day of Power week second round

RR/RR/P - RR/RR/P

Increase 10#'s on both the flat bench press and the Close Grip bench press for Tri's. I am amazed. No I don't figure this will happen each cycle into power, yet I did not expect that big of a jump this time so anything is possible for awhile.

After five weeks, I do not see any change on the tape measure but I can see a difference over all and areas that are filling out that are above and below where the tape goes.

Once again sounding like a broke record ... I am impressed and this workout is a keeper. :)
 
Originally posted by TwoWalks
Doing the RR/RR/P program template. Today was the first day of Power week second round

RR/RR/P - RR/RR/P

Increase 10#'s on both the flat bench press and the Close Grip bench press for Tri's. I am amazed. No I don't figure this will happen each cycle into power, yet I did not expect that big of a jump this time so anything is possible for awhile.

After five weeks, I do not see any change on the tape measure but I can see a difference over all and areas that are filling out that are above and below where the tape goes.

Once again sounding like a broke record ... I am impressed and this workout is a keeper. :)
Click to expand...

Thanks for the positive feedback once again :)
 
gopro,

Here's what I've come up with based on your P/RR/RR program.

4-Day Split
===========

Monday: chest/delts (front/side)/calves
Tuesday: lats/rear delt/traps/low back/abs
Thursday: quads/hams/calves
Friday: bis/tris/forearms/abs

3-Dat Split
===========

Monday: chest/back/abs
Wednesday: quads/hams/calves
Friday: delts/bis/tris


POWER Week
===========

Chest
-----
Chest Press (HS): 3 x 4-6
Incline Press (HS): 3 x 4-6
Decline Press (HS): 3 x 4-6

Back
----
Lateral Pull Down: 2-3 x 4-6
Iso-Lateral Row (HS): 3 x 4-6
Iso-Lateral Low Row (HS): 3 x 4-6

Delts
-----
Iso-Lateral Shoulder Press (HS): 2-3 x 4-6
Lateral Raise Machine: 2-3 x 4-6
Reverse Fly Machine: 2-3 x 4-6

Arms
----
Preacher Curl: 2 x 4-6
Hammer Curl: 2 x 4-6
Seated Dip (HS): 3 x 4-6
Cable pushdown: 2 x 4-6

Legs
----
Leg Press (45 Degree): 3 x 4-6
Leg Extension: 2 x 4-6
Lying Leg Curl: 3 x 4-6

REP RANGE Week
==============

Chest
-----
Chest Press (HS): 3 x 8-10
Incline Press (HS): 3 x 6-8
Flye: 2 x 10-12


Back
----
Lateral Pull Down: 2 x 6-8
Iso-Lateral Row (HS): 2 x 8-10
Iso-Lateral Low Row (HS): 2 x 10-12

Delts
-----
Iso-Lateral Shoulder Press (HS): 2 x 6-8
Lateral Raise Machine: 2-3 x 8-10
Cable Lateral Raise: 2 x 10-12

Arms
----
Alternating Dumbell Curl: 2 x 6-8
Cable Curl: 2 x 8-10
Seated Dip (HS): 3 x 6-8
Cable pushdown: 2 x 8-10

Legs
----
Leg Press (45 Degree): 3 x 12-15
Leg Extension: 2 x 8-10
Hack Squat: 3 x 10-12
Lying Leg Curl: 2 x 6-8


* HS = Hammer Strength


Is it best to replace the machines with free weights where possible? What would you add/remove from the above exercises? Also, a few sections of the body parts were cut down from your routine, so would this fit better in a 3-day split? The only thing is that I see the 4-day split having a seperate day for legs. Will having a 3-Day split be not as good as a 4-day split for results? In your suggested splits, would the recommended leg routines cover the "quads/hams/calves"? Did you have any routines for the abs, calves, and forarms that you would incorporate into the current program? I am going to start the program on Monday (tommorow), so I would love to see any changes or suggestions.

Sorry for so many questions, I would really apprecaite your help. Thanks.
 
I hope you don't mind the newbie question but what's the difference between Power Week and Rep Range aside from doing more reps in rep range?
 
gmontem,

I think in rep range, the idea is to do more reps and more variation in # of sets and reps. Basically to change it up and not let the vody adjust. BTW, what do you think of the the program I got.
 
Originally posted by gmontem
I hope you don't mind the newbie question but what's the difference between Power Week and Rep Range aside from doing more reps in rep range?
Click to expand...

The effect that different loads have on your muscles, nervous, and metabolic systems is significant. Muscles are made up of many fiber types that need different forms of stimulation in order to grow to their greatest potential.
 
GoPro, thanks again for the program!...I am seeing some rapid shoulder growth, and my back is still scorched 4 days later from my second round of Shock week on this program!...I would like to incorporate Full Deadlifts and Hanging (partial) Clings into my workouts...Since these exercises target more than one muscle group, I would like to know which day during my week I should use them...Also, on what week during the cycle would they be most beneficial?...I have been adding some anterior delt excercises on shoulder days since my front shoulder development is in last place...Should I add sets to the current volume, or sub these movements on occasion and keep the total number of sets the same?...Last but not least...Triceps!...Could you give me some alt. exercises for Dips and CG Bench...I use these, but would like some recommendations on other movements since I have a tough time "feeling" tri workouts...On shock week, what are Incline Overhead Extensions for Triceps?...Thank You very much for your time, looking forward to the P/RR/S Episode II, GoPro Strikes Back! :thumb: :flex:
 
bump
 
Originally posted by ALIENEGYPT
GoPro, thanks again for the program!...I am seeing some rapid shoulder growth, and my back is still scorched 4 days later from my second round of Shock week on this program!...I would like to incorporate Full Deadlifts and Hanging (partial) Clings into my workouts...Since these exercises target more than one muscle group, I would like to know which day during my week I should use them...Also, on what week during the cycle would they be most beneficial?...I have been adding some anterior delt excercises on shoulder days since my front shoulder development is in last place...Should I add sets to the current volume, or sub these movements on occasion and keep the total number of sets the same?...Last but not least...Triceps!...Could you give me some alt. exercises for Dips and CG Bench...I use these, but would like some recommendations on other movements since I have a tough time "feeling" tri workouts...On shock week, what are Incline Overhead Extensions for Triceps?...Thank You very much for your time, looking forward to the P/RR/S Episode II, GoPro Strikes Back! :thumb: :flex:
Click to expand...


First of all, you are welcome! Glad you are doing so well on the program! To your questions...

-I would incorporate the full deads and hanging clings? or cleans? in on back day
-They would be most beneficial during power week
-For the anterior delt you should sub it for other movements and keep overall volume about the same
-For tris, in place of CG bench and Dips you can use skull crushers, CG bench on the smith machine, decline dumbell skull crushers, or overhead dumbell or barbell extensions
-Overhead incline extensions for tris is done with a single dumbell with 2 hands or a barbell and is when you lay on an incline bench set at about 60-70 degrees and lower the bar/dumbell back behind your head by bending the elbows. Sit high in the bench so that you clear the top of the bench when lowering the weight.

Hope that helps!
 
yep, P/RR/SH part 2 is awesome!!!!!!!!!
 
Originally posted by Tank316
yep, P/RR/SH part 2 is awesome!!!!!!!!!
Click to expand...

Shhhhh...firestorm may see this!
 
Look at you with your little six pack there. I'm proud of you! And you did it with P/RR/S II like Tank has been enjoying!
 
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