This is funny as well.....
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- Thread starter gopro
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This is funny as well.....
Thats the whole reason its funny
Thanks Saph 
GP seems to be rather touchy without his appology...... Something your not telling us mate?? You having a cycle of a different type???
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.
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.
Originally posted by Rissole
Thats the whole reason its funny
GP seems to be rather touchy without his appology...... Something your not telling us mate?? You having a cycle of a different type???
Yes, I'm cycling Krispy Kremes with Dunkin Doughnuts, 2 weeks on, 2 weeks off. They are very anabolic but cause much anger and aggression!
I'll have to try that, getting cut is such hard work and if your cycling that then it will have to work for me 
Bump
Originally posted by Rissole
AND if Ris and GP are cycling donuts... then I am too!! Speaking of cycles... I AM PMSing and really really want something good to eat. BUT I will have a protein shake instead....
Originally posted by Sapphire
AND if Ris and GP are cycling donuts... then I am too!! Speaking of cycles... I AM PMSing and really really want something good to eat. BUT I will have a protein shake instead....
Good girl. Go take a bite outta Chris or something.
Your such a good girl Saph 
I totaly agree PreM
I never BITE ............
Oh thank you Sweet Rissy, with the six pack abs!! YOU know I would never bite my man, don't you???Originally posted by Rissole
Your such a good girl Saph
Almost an 8 pack now hunnyOriginally posted by Sapphire
Oh thank you Sweet Rissy, with the six pack abs!! YOU know I would never bite my man, don't you???
And you can bite me if you want 
Hey Sim, this is the programme that i do....
I think the reson not many girls use it is cause it incoporates a heavy week (4-6 reps) But of course a few do and reep the benefit
I think you should try it Also, you can get to see my abs in full flight tomorrow arvo when i come down for some protien
I am doing GP's P/RR/SS program right now. This week is power week where I have to lift very heavy for 6-8 reps max. Today is legs... here is my wo for today.....
-LEG PRESS...3 X 6-8
-LEG EXTENSION...3 X 6-8
-SMITH MACH SQUATS...2 X 6-8
-BUTT BLASTER...3 X 15-20
-STIFF DEADLIFT...3 X 6-8
-LYING LEG CURL...2 X 6-8
-LEG PRESS CALF RAISE...4 X 6-8
My fav is SHOCK week!! OUCHIE!!!
Originally posted by Rissole
Almost an 8 pack now hunny
An 8 pack!! WOW Ris you are H O T!!
I never bite.... HARD anyway.
I think you know what i likeOriginally posted by Sapphire
An 8 pack!! WOW Ris you are H O T!!
I never bite.... HARD anyway.
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hey ris..
(pppst, ris)
Not sure if u know this...but in your avi..you're nekkid....
thought u might like to know...
(pppst, ris)
Not sure if u know this...but in your avi..you're nekkid....
thought u might like to know...
I thought there was something funny goin on... It shows the 10 pack
You should see the 2 pics i had to leave out to get the avi to fit
- Joined
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lucky, 'cause I'm sure you would have gotten a lot of 'cold there, isn't it, Ris?"
Twernt that bad
I did a quad shot and tucked the old fella between the legs then painted on some dacks
I did a quad shot and tucked the old fella between the legs then painted on some dacks
- Joined
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- Messages
- 30,626
- Reaction score
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sure, let's talk about...J'bo and HER nekkidness.....
Now your talkin Or Saph and her nekidness
Or Saph and her nekidness 
