-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Gopro Workouts
- Thread starter South-Africa
- Start date
KillerAbz
Registered
- Joined
- May 10, 2004
- Messages
- 173
- Reaction score
- 0
- Points
- 0
- Age
- 44
A lot of really good tips and things here...
Can we say, PRINT THREAD, lmao...
;-)
Many thanks for taking the time to share this all...
Can we say, PRINT THREAD, lmao...
;-)
Many thanks for taking the time to share this all...
hey gopro,
I'm just about finished a 7 week bench program, and I plan on starting your program one week after. How much rest should I take before I use what you recommended (hitting the bench twice a week, for 4 weeks)?
Thanks in advance!
I'm just about finished a 7 week bench program, and I plan on starting your program one week after. How much rest should I take before I use what you recommended (hitting the bench twice a week, for 4 weeks)?
Thanks in advance!
GP is away for the weekend Alaric, so knowing GP i would say he might say take a week rest then into the programme.
Also bench would only be once a week and it's a 3 week cycle unless you are doing P/RR/S II which is a 3 phase cycle
Mmmm I love shock week!! It's my favorite! Usually I am so wiped out after my workout I need a nap!
It has taken my legs a week to recover after a good shock workout!!!Although rep range can really kick my butt too!
I just finished a RR prt II week Saph and it certainly kicked my ass!!Originally posted by Sapphire
Although rep range can really kick my butt too!
Originally posted by Rissole
GP is away for the weekend Alaric, so knowing GP i would say he might say take a week rest then into the programme.
Also bench would only be once a week and it's a 3 week cycle unless you are doing P/RR/S II which is a 3 phase cycle
cool Rissole thanks for the info. I'll take that week off and probably do some very very light training. Then I'll get back into P/RR/S. Awhile back I asked gopro, how I could use his routine to help maximize my bench, and he suggested me hitting the bench twice a week (with low reps on the second day).
Ok, just make sure you maximise recovery for your chest 
hi id like to know the benefits of using P/RR/S routine
like in Power week the goal is to add muscle size and the RR to get defenition??? i wan to know all befor i start using this type of routine
like in Power week the goal is to add muscle size and the RR to get defenition??? i wan to know all befor i start using this type of routine
I'm going to start the P/RR/S routine next week after a rest week. I only have a bench press, dumbells, pullup bar, preacher curl pad, and leg extension/curl appartus at the end of my bench. I am trying to think of a good way to do this program, in particular shock week. I keep power in the 3-6 range, rr in the 8-12, and shock will be 6-12. What do you guys think of the following:
Power Week
Monday - Chest & Shoulders:
Bench Press x 3
Incline Press x 3
Decline DB Press x 2
Military Press x 2
Upright Rows x 2
Perpindicular DB Rows x 2
Tuesday - Back & Traps:
Deadlifts x 3
Bent Rows x 3
DB Rows x 3
Wide Chinups x 3
Shrugs x 2
Thursday - Arms:
CG Bench Press x 3
Skull Crushers x 3
Barbell Curl x 3
Drag Curl x 2
Behind Back Wrist Curl x 2
Reverse Wrist Curl x 1
Friday - Legs:
Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2
-----------------------------------
Rep Range Week
Monday - Chest & Shoulders:
DB Bench Press x 3
DB Incline Press x 3
Flys x 2
Arnold Press x 2
Lateral Raise x 2
Lying Rear Lateral Raise x 2
Tuesday - Back & Traps:
Sumo Deadlifts x 3
Lying Rows x 3
CG Chinup x 3
DB Pullover x 3
DB Shrugs x 2
Thursday - Arms:
Tricep Extensions x 3
Kickbacks x 3
Spider Curl x 3
Hammer Curl x 2
Preacher Wrist Curl x 2
Reverse Preacher Wrist Curl x 1
Friday - Legs:
Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2
-----------------
Shock Week
Monday - Chest & Shoulders:
Flys/Bench Press x 2
DB Bench Press Dropsets x 1
DB Front Raise/Military Press x 2
Perpindicular DB Rows Dropsets x 1
Tuesday - Back:
Lying Rows/Deadlift x 2
DB Pullover/Wide Chinups x 2
Sumo Deadlift Dropsets x 2
Thursday - Arms:
Kickback/CG Bech Press x 2
Skull Crusher Dropsets x 1
Barbell Curl/CG Chinups x 2
Hammer Curl Dropsets x 1
Friday - Legs:
Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Straight Legged Deadlift Dropsets x 1
Power Week
Monday - Chest & Shoulders:
Bench Press x 3
Incline Press x 3
Decline DB Press x 2
Military Press x 2
Upright Rows x 2
Perpindicular DB Rows x 2
Tuesday - Back & Traps:
Deadlifts x 3
Bent Rows x 3
DB Rows x 3
Wide Chinups x 3
Shrugs x 2
Thursday - Arms:
CG Bench Press x 3
Skull Crushers x 3
Barbell Curl x 3
Drag Curl x 2
Behind Back Wrist Curl x 2
Reverse Wrist Curl x 1
Friday - Legs:
Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2
-----------------------------------
Rep Range Week
Monday - Chest & Shoulders:
DB Bench Press x 3
DB Incline Press x 3
Flys x 2
Arnold Press x 2
Lateral Raise x 2
Lying Rear Lateral Raise x 2
Tuesday - Back & Traps:
Sumo Deadlifts x 3
Lying Rows x 3
CG Chinup x 3
DB Pullover x 3
DB Shrugs x 2
Thursday - Arms:
Tricep Extensions x 3
Kickbacks x 3
Spider Curl x 3
Hammer Curl x 2
Preacher Wrist Curl x 2
Reverse Preacher Wrist Curl x 1
Friday - Legs:
Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2
-----------------
Shock Week
Monday - Chest & Shoulders:
Flys/Bench Press x 2
DB Bench Press Dropsets x 1
DB Front Raise/Military Press x 2
Perpindicular DB Rows Dropsets x 1
Tuesday - Back:
Lying Rows/Deadlift x 2
DB Pullover/Wide Chinups x 2
Sumo Deadlift Dropsets x 2
Thursday - Arms:
Kickback/CG Bech Press x 2
Skull Crusher Dropsets x 1
Barbell Curl/CG Chinups x 2
Hammer Curl Dropsets x 1
Friday - Legs:
Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Straight Legged Deadlift Dropsets x 1
This is a cyclical routine that is meant to keep your body from adapting to any one type of training while simultaneously affecting each fiber type and hormonal system involved in the growth process.
ok thnx
ok
Ok everyone, have no fear...The Gopro link man is here
Just click my link and see all gopros stuff.
Just click my link and see all gopros stuff.
I would have made this post in gopro's back post split, but that thread is closed.
Gopro, I feel that my lats are lagging me, are there any additional exercises I can incorporate into the P/RR/S program?
Thanks!
Gopro, I feel that my lats are lagging me, are there any additional exercises I can incorporate into the P/RR/S program?
Thanks!
Yeah, you can incorporate some more LAT exercises 
Here are some just to name a few...
LATS
You have to pick exercises that work for you... Pick 3 good LAT exercises and incorporate them into your P/RR/S routine. After you cycle through the 3 phases of the program, then change all your exercises and try different ones. You will soon know which ones work best for you. But even when you find them, you still want to change up your exercises and not stick with the same ones. Just find a group of good ones that you can cycle. I'm sure Gopro has some favorites he can recommend as well. Probably the most effective lat exercise is doing pull ups or chin ups. You can alter your grip to work the various lat muscles. Outside of that the lat cable pulldowns are pretty popular and effective.. But check out the link and/or search the web. You will find dozens of them 
Here are some just to name a few...
LATS
You have to pick exercises that work for you... Pick 3 good LAT exercises and incorporate them into your P/RR/S routine. After you cycle through the 3 phases of the program, then change all your exercises and try different ones. You will soon know which ones work best for you. But even when you find them, you still want to change up your exercises and not stick with the same ones. Just find a group of good ones that you can cycle.
I'm sure Gopro has some favorites he can recommend as well. Probably the most effective lat exercise is doing pull ups or chin ups. You can alter your grip to work the various lat muscles. Outside of that the lat cable pulldowns are pretty popular and effective.. But check out the link and/or search the web. You will find dozens of them
Last edited:
I think the two best lat exercises would have to be WG pull-ups and Bent-over Rows. Just my 2 cents.
But what is best for you, may not be best for others....rock4832 said:
(my 2 cents)
I'm following the current outline you original gave:
My lats are just being stubborn, and they're lagging behind everything else I guess.
I am guessing that its not the program and that its a combo of your genetics and possibly your exercise form. Genetically, this may just be a slow growing bodypart and you need to be more patient. Also, back is probably the hardest bodypart to train correctly and if your form is not nearly perfect, you will work more biceps and delts. You may need to truly think about whether you are doing your exercises correctly or not...getting a full stretch, pushing out the chest, squeezing those shoulder blades, and keeping the biceps out of it.Alaric said:
Thanks for the advice gopro, I've got some analyzing to do I guess.
When trying to eliminate the biceps from an exercise, I usually do a thumbless grip, would you recommend me to continue doing this trick?
When trying to eliminate the biceps from an exercise, I usually do a thumbless grip, would you recommend me to continue doing this trick?
Gopro - what is your take on fat burners? I have not been using any. If your take is take them what type or brand would you recommend?
My take is "Don't eat the fat - and you won't need the burner!" 
Exercise as well of course
Exercise as well of course
Dont worry about them SA, you can get ripped without them... just diet right and good stints of cardio on topSouth-Africa said:
