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gwcaton's journal


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Posted by: gwcaton

Okay, let's try this again. i started this earlier and when i submitted it it dissapeared and i couldn't get back on the website for an hour . LOL I must of broke something. sorry.

Goals - To reduce my bodyfat to 9 preferably 8% by April 1st without losing too much if any LBM. Would prefer to even add a little LBM if possible but to me the fat loss is more important right now.

Diet - Approx 2300 calories a day which is a 20% deficit from my maintenance level. Proportioned out at 50% carbs, 35% Protein and 15% fat. If I did the math right that gives me a little over 1g per lb of bodyweight on protein. All this is subject to weekly evaluation and change.

Workouts - This is my workout plans as of today and like the diet are subject to weekly review and change.
Weights 2 days in a row, then cardio. Weights 2 days in a row , then cardio and then a day off ! Then repeat.
Legs will be done in the a.m. before work, the other weight workouts will be split into a.m. and p.m. workouts. Cardio will be split into a.m. and p.m. workouts also.

Stats -
Tomorrow (Jan. 5th) is the first day. Will post workout and diet at end of the day.

Thanks for the help in advance !

Gary


Posted by: P-funk

good luck


Posted by: katie64

Nice to see you started a journal


Posted by: gwcaton

P-funk, thanks !
Katie , Thanks !
Well, its a little after 7 am time to get started. Let the games begin !

Gary


Posted by: gwcaton

Ok. Workout went great ! Here's what happened.

Front squats

90lbs x 12 reps
115 x 10
140 x 8
150 x 6
90 x 12
Never done front squats before. Tried but never could seem to get the hang of it. But I decided that I was not going to let a 7ft bar and some weight plates get the best of me. So today i did front squats ! 4th set was really hard .

Leg Extensions

60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Dumbell lunges

25 lbs x 12 reps
35 x 10
35 x 8
35 x 6
25 x 12
Been awhile since I've done lunges. Last 3 sets were killers !


Leg curls

55 lbs x 12 reps
65 x 10
75 x 8
85 x 6
55 x 12

Seated calf raises

100 lbs x 20 reps
120 x 15
140 x 10
120 x 15
100 x 20

Notes:
Took Creatine 20 minutes before w/o and immediately after.
It's been 5 hrs and i still feel the effects of the workout . Can't wait for the muscle soreness to set in in a day or so !

Diet details tonight .
Gary


Posted by: gwcaton

Todays Diet


Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/ scoop of protein pwdr
Banana
22 oz water
Meal 2
16 oz Protein shake
Banana
22 oz water
Meal 3
6 oz Tuna
4 oz potato
1 slice wheat bread
6 oz green beans
22 oz water
Meal 4
16 oz Protein shake
22 oz water
Meal 5
4 oz Chicken breast
1 cup corn
1 slice wheat bread
22 oz water
Meal 6
6oz Nonfat yogurt w/ protein powder
2 tbsp Natural Peanut butter
salad
22 oz water

Notes:
1 mug of coffee as soon as i got out of bed this morning
creatine mixed w/gatorade powder 20 minutes before w/o
creatine mixed with gatorade powder immediately after w/o
22 oz water while working out
creatine mixed with gatorade powder in the evening
mug of coffee in the evening

Well that went well ! Is the first day the hardest or does it get harder as time goes by ? LOL
One down and only 85 more to go !!!!


Posted by: gwcaton

1-6-04
A.M. Workout

Chest
Incline barbell bench press
145 lbs x 12 reps
155 x 10
165 x 8
175 x 6
145 x 12

Incline Dumb bell flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

Shoulders
Seated Barbell press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

Bent over Dumbbell lateral lifts
5 lbs x 12 reps
7.5 x 10
10 x 8
15 x 6
10 x 12
Need to increase these next workout

Triceps
Reverse grip pressdowns
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12
Need to increase these next workout

Lying cable triceps extensions
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Back , biceps and abs this evening .


Posted by: gwcaton

P.M. workout and todays diet

Back
Pullups - 50 reps
Straight arm pulldowns -
45 lbs x 12 reps
50 x 10
55 x 8
60 x 6
45 x 12
Need to increase these next workout

Barbell shrugs
135 lbs x 12 reps
155 x 10
174 x 8
195 x 6
135 x 12
Need to increase these next workout


Biceps

Close grip EZ bar curls
30 lbs x 12 reps
45 x 10
60 x 8
70 x 6
50 x 12
Need to increase these next workout

Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12

Abs

Cable crunches
70 lbs x 20 reps
80 x 15
80 x 15
80 x 15
70 x 20

Leg pull-ins
5 sets of 20 reps

Notes :

Workout took 70 minutes , shouldn't take as long next time. A couple of these exercises were new or i hadn't done them in awhile as was unsure of where to start.

Oh ,and in case anyone is reading this and wondering , I workout at home. I have an Olympic barbell set , a set of adjustable dumbbells, a seated calf raise machine and a smith machine with a weight stack and upper and lower pulleys along with an adjustable bench with a leg curl/extension attachment . Oh and let's not forget my freind teh staionary bike .

Diet info coming up


Posted by: gwcaton

Jan. 6th diet

Mug of coffee soon as got up .

Creatine mixed with gatorade powder 20 minutes before workout
Creatine mixed with gatorade pwoder immediately after w/o.
22 0z water during workout Same for am and pm workout

Meal 1
5 oz 1% cottage cheese
1/3 cup oatmeal w scoop of protein
2 tbsp all fruit
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
5 oz Tilaipa (sp)
cup of corn
cup of brocoli
22 oz water
Meal 6
6 oz nonfat yogurt w/ scoop of protein
2 tbsp Nat. peanut butter
salad
22 oz water

ok ! 2 down ! lol


Posted by: gwcaton

Jan.7, 2004

Morning -30 minutes cardio .

Well i was right. The muscle soreness from the leg workout Monday started setting in yesterday afternoon and was very noticable this morning ! I had to walk downstarirs like a litle old lady. Did my a.m. cardio and am headed for a soak in a warm bath.

Evening - 30 minutes cardio



Todays diet Yum Yum

mug of coffee as soon as i got up

creatine w/ gatorade powder 20 min before each w/o
creatine w/gatorade immediately after each w/o

Meal 1
2 egg white
1 whole egg
1/3 cup oatmeal w/protein
Banana
22 oz water

Meal 2
16 ox protein shake
banana
22 ox water

Meal 3
6 oz tuna
6oz green beans
4 oz potato
slice wheat bread
22 ozwater

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz top sirloin
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp natural peanut butter
22 oz water

Another day conquered on my road to my goals .




Posted by: gwcaton

Jan 8th 2004

Front Squats
90 lbs x 12 reps
115 x 10
140 x 8
160 x 6
95 x 12


Leg extensions
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
Need to increase these next workout

Dumb bell lunges
25 lbs x 12 reps
35 x 10
Lost my balance on rep 9 and came down hard on my left kneecap. recovered and started to do rep 10 and my knee said "NO WAY !" So cut the lunges today

Leg curls
55 lbs x 12 reps
65 x 10
75 x 8
85 x 6
55 x 12

Seated calf raises
100 lbs x 20 reps
120 x 15
160 x 10
140 x 15
100 x 20
Need to increase these next workout


Todays Diet

mug of coffee as usual
creatine w/gatorade powder 20 min before workout
creatine w gatorade powder immediately after workout
22 oz water during workout

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
salmon patty
6 oz green beans
4 oz potato
slice wheat bread
22 oz water

meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
slice wheat bread
cup of corn 22 oz water
mug of coffee

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp of nat PNB
22 oz water

Notes:
knee feels good . am up and down all day at work and it didn't bother me so should be alright come next leg workout .
Really liking the front squats .
Am i going to heavy on the lunges ? 25 - 35 lbs in each hand doesn't sound like a lot but i am having trouble keeping my balance ? Anybody out there reading this ? Any comments ? suggestions ? Thanks!

one more down . makes me just that much closer to where i want to be !


Posted by: gwcaton

Jan. 9 th, 2004

A.m workout

Incline Bench press
145 lbs x 12 reps
155 x 10
165 x 8
175 x 6
145 x 12
Will increase weight on set 2, 3 & 4 next workout

Incline Dumbell flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

Seated barbell press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

Seated bentover db lateral lifts
10 lbs x 12 reps
15 x 10
20 x 8
25 x 6
10 x 12
Need a small increase on this one next workout , again.

Triceps pressdown
50 lbs x 12 reps
55 x 10
60 x 10
65x 8
50 x 12
Need another increase in wieght next workout

Lying triceps cable extension
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

P.M. workout

Pull ups
50 reps

Straight arm pulldowns
50 lbs x 12 reps
55 x 10
60 x 8
65 x 6
50 x 12
This was an increase over last workout

Barbell shrugs
155 lbs x 12 reps
175 x 10
195 x 8
225 x 6
155 x 12
This was an increase over last time but still need to increase next time

Close grip EZ bar curls
45 lbs x 12 reps
60 x 10
70 x 8
80 x 6
50 x 12
This was an increase over last time but still need to increase next workout

Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12

Cable crunches
70 lbs x 20 reps
80 x 15
80 x 15
80 x 15
70 x 20

Leg pull ins
5 sets of 20 reps


Posted by: gwcaton

Jan. 9th diet

Mug of coffee to wake up.
creatine mixed w/gatorade powder 20 min before each workout
creatine mixed w/gatorade powder immediately after each workout
22 oz of water during each workout

Meal 1
5 oz cottage cheese
1/3 cup of oatmeal w/protein powder
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup of peas
1/2 cuo of corn
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
5 oz Tilapia
cup of corn
cup of brocolli
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp of Nat PNB
22 oz water

Note: Doinf good sticking to the meal plan. The wife baked twice this week, choclate chip cookies and fudge brownies and I did not eat any !!!!! Yeah Baby !

Tomorrow morning i will weigh and measure and possibly take a few pics And evaluate if there are any changes I need to make .


Posted by: gwcaton

Jan. 10, 2004

Free Day !

No workout , no strict diet

today i have had:

grilled chicken breast sandwich , handful of fries
chicken scampi , salad, breadsticks (2)
1/2 a small pizza
Nat PBN / blackberry allfruit on wheat bread


Posted by: katie64

I love your journal Gary, and I like the way you do your sets/reps, I was going to do it that way then decided to keep it very basic for now........Glad your knee is better...........as far as the lunges, I've considered doing them by lunging onto a step, I tend to lose my balance too, I'll try it on Tuesday(leg day), let ya know if it helped me.....


And tell Mrs. Gary, to stop baking kudos to you for staying strong


Posted by: gwcaton

Katie,

Thanks. Baking is one of Debbie's joys so I must suffer. Oh well, whatcha gonna do ? LOL

Yeah but filling the journal out in detail is time consuming, especially since i am a hunt and peck typists. And it could be more detailed but this is plenty for me . If someone wanted more details I could probably give it to them.

Just went over my records for the week, bodyfat , body measurements , etc . If i did the math correctly i lost 1.75 lbs fat and gained 1.75 lbs muscle . Guess there will be no changes in diet or workout this week. Yeah !!

Guess i need to adjust my goals a bit. I have an image in my head of what i want to look like by April 1st so the number , in regards to bodyfat % is justa number but i am guessing I need to be 7 maybe 6 % bodyfat to reach my goal.


Posted by: gwcaton

Jan.11,2004


A.M. - 30 miutes cardio

P.M. - 30 minutes cardio


Diet
Creatine w/gatorade powder before and after each cardio

Meal 1
1/3 cup oatmealw/protien
tangerine
2 egg whites
1 whole egg
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup grean beans
1/2 cup corn
slice of wheat bread
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken breast
cup of corn
slice of wheat bread
22 oz water

Meal 6
6oz nonfat yogurt w/ protein
salad
2 tbsp nat PNB
22 oz water


Posted by: gwcaton

Jan. 12, 2004

Workout

Front squats
95 lbs x 12 reps
120 x 10
145 x 8
175 x 6
95 x 12

leg extensions
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12

Leg curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12

Seated calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 20

Notes :
The good news I increased the amount of weight used on all sets of all exercises !
The bad news it looks like no more lunges for awhile . I hurt my left knee last workout on lunges . Today I started light , no extra weight and it felt ok. next set i used 5lbs in each hand. what a dif 10 lbs makes . My left knee said no way ! So lunges are off the list for awhile I guess.


Todays diet

Cup of coffee
creatine w/gatorade powder 20 minutes before workout and immediately after
22 oz water during workout

Meal 1
1/3 cup oatmeal w/protein
2 tbsp of all fruit
5 oz of 1% cottage cheese
banana
22 oz water

Meal 2
16 oz protein shakes
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup of peas
4 oz potato
22 oz water

meal 4
16 oz protein shake
22 oz water

Meal 5
6 oz Salmon patty (radiation and all . LOL )
1 cup brocolli
1 cup corn
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water


Posted by: gwcaton

Jan. 13, 2004

A.M. workout

Incline Bench Press
145 lbs x 12 reps
160 x 10
170 x 8
180 x 6
145 x 12

Incline Dumbell Flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

seated Barbell Press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12
increase weight next workout

Seated bentover Db lateral lifts
15 lbs x 12 reps
20 x 10
25 x 8
30 x 6
15x 12

[b]Cable Pressdowns]/B]
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

Lying cable triceps extensions
35 lbs x 12 reps
40 x 10
45 x 8
50 x 4
35 x 12
only got 4 reps on set 4


P.M. Work out

Pullups
50 reps

Straight arm pulldowns
50 lbs x 12 reps
55 x 10
60 x 8
65 x 6
50 x 12
increase weight next workout

Barbell shrugs
175 lbs x 12 reps
195 x 10
215 x 8
235 x 6
175 x 12
increase weight next workout

Close grip EZ bar curls
50 lbs x 12 reps
65 x 10
75 x 8
85 x 6
50 x 12
increase weight next workout


Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12
increase weight next workout

Cable crunches
75 lbs x 12 reps
85 x 15
85 x 15
85 x 15
75 x 12
Increased from last workout

Leg pullins
5 sets of 20 reps

Todays Diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/ protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
slice of wheat bread
4 oz potato
6 oz green beans
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w /protein
salad
2 tbsp Nat PNB

Notes:
coffee first thing in the mornig and inbetween meal 5 and pm workout
creatine w/gatorade powder before and after each workout


Posted by: gwcaton

Jan. 14, 2004

Cardio Day
A.M. 30 minutes
P.M. 30 minutes

Todays Diet

Meal 1
2 egg whites
1 whole egg
1/3 cup od oatmeal w/protein and tsp honey
banana
22 oz water

Meal 2
16 oz protein shake
banana
22oz water

Meal 3
6 oz tuna
4 oz potato
6 oz green beans
slice wheat bread
22 oz water

Meal 4
16 oz shake
22 oz water

Meal 5
4 oz chicken w/ tomatoes/garlic
cup of corn
slice wheat bread
22 oz water
coffee

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp of Nat PNB
22 oz water

Notes:
Coffee first thing in the morning
creatine w/gatorade powder 20 minutes before each workout
creatine w/gatorade powder immediatly after each workout


Posted by: PreMier

Great journal!! I am a hunt and peck typist too It sucks having a hurt knee... Mine pops sometimes, and I find that taking glucosamine chondroitin helps a lot. Be sure if you take it, to do so religiously! Keep up the good work


Posted by: gwcaton

Quote:
PreMier Great journal!! I am a hunt and peck typist too It sucks having a hurt knee... Mine pops sometimes, and I find that taking glucosamine chondroitin helps a lot. Be sure if you take it, to do so religiously! Keep up the good work
Premier, thanks . I have been taking the glocosamine for months now . It sucks to get old but it's better than not getting old !

Gary


Posted by: gwcaton

Jan. 15,2004

Workout

Front Squats
95 lbs x 12 reps
120 x 10
145 x 8
165 x 6
95 x 12

Leg Extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Leg Curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12

Seated Calf Raises
110 lbs x 20 reps
140 x 15
170 x10
140 x 15
120 x 20

Todays Diet

Meal 1
2 egg whites
1 whole egg
banana
1/3 cup of oatmeal w/protein
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
6 oz green beans
4 oz potato
slice wheat bread
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
slice of wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Coffee first thing !
creatine mixed w/gatorade powder 20 minutes before work out
creatine mixed w/gatorade powder immediately after workout
22 oz water during workout


Posted by: katie64

Hey Gary

What plan are you following for your training, looks alittle like BFL and you did am/pm training, what's up with that just trying to follow your plan, future reference, ya know...........I'm thinking about 86ing the lunges too, just temporarily


Posted by: gwcaton

Quote:
katie64 Hey Gary

What plan are you following for your training, looks alittle like BFL and you did am/pm training, what's up with that just trying to follow your plan, future reference, ya know...........I'm thinking about 86ing the lunges too, just temporarily
Hi Katie ! !!

Good to hear from you . I sure wish you would get to feeling 100% soon .

My plan is BFFM slightly tweeked to suit me . I was doing BFL for the past year and kinda hit a plateau . Found this ste, joined , downloaded the BFFM and I can tell a difference already. My poundages , while not anything to brag about seem to be steadily increasing and tomorrow I find out about the diet. It's weigh and measure day !! YEAH !!!!!!!!!
The am /pm training is my tweek I guess, I wanted to work the whole body twice in a week and have a days rest instead of doing it in 9-10 days if i would of put the pm. workout on a seperate day. When i first started working out I didn't think i would like the early morning workouts but I prefer them now over evening workouts . gets me going and gets the workout out of the way so the rest of the day is mine. Outside influences are less likely to alter my schedule .

The BFFM book gave a lot more info, details than BFL did and I think it will make the difference for me .

I am canning the lunges too for awhile then I will work back into them without weight and then slowly add small poundages.

Hope to see ya around !

Gary


Posted by: gwcaton

Jan. 16, 2004

A.M. Workout

Incline Bench press
145 lbs x 12 reps
160 x 10
170 x 8
180 x 6
145 x 12

Incline D.B. flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
Increase weight next workout

Seated Barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12

Seated bentover D.B. lateral lifts
15 lbs x 12 reps
20 x 10
25 x 8
30 x 6
15 x 12
increase weight next workout

triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

Lying cable triceps extensions
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12
Thinking about dropping these. My triceps are pretty good and i think they get enough work directly and indirectly

P.M. Workout

Pullups
50 reps

Straight arm pulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
195 lbs x 12 reps
215 x 10
235 x 8
255 x 6
195 x 12
WOW ! LOL

close grip EZ bar curls
55 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
Increase weight on first set next workout

cable curls
42.5 lbs x 12 reps
45 x 10
52.5 x 8
55 x 6
42.5 x 12

cable crunches
75 lbs x 20 reps
85 x 15
85 x 15
85 x 15
75 x 20

Leg pull ins
5 sets of 20 reps


Posted by: gwcaton

Jan 16 , 2004

Todays diet

meal 1
1/3 cup oatmeal w/protein
2 tbsp all fruit
5 oz 1% cottage cheese
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 os water

Meal 5
6 oz salmon patty
4 oz lobster tail Yummy !
cup of brocolli
cup of corn
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
The usual.. coffee first thing
creatine w/gatorade powder 15 minutes before each workout
creatine w/gatorade pwoder immediatly after each workout

Tommorrow is weigh and measure day. 2 weeks down , 10 to go !


Posted by: gwcaton

Free day !

No workout , no srtict diet

Notes:
Weighed and measured
Body fat reads 8 %. I don't beleive it but thats what it reads. Since I used the new Accumeasure calipers this week instead of the old calipers i had I won't compare fat loss/LBM changes etc.
body measurements stayed basically the same and bodyweight went down so am assuming there was a LBM gain. Therefore still no changes in the diet.

The workouts have been going good.. Slow steady increases in poundages.

List of beginning poundages/reps vs current:

Front squats - 150 x 6 vs 165 x 6
leg extensions - 90 x 6 vs 100 x 6
leg curls - 85 x 6 vs 87.5 x 6 10-6-03 77 x 6
seated calf raises - 140 x 10 vs 170 x 10 10-6-03 100 x 10

incline bench press - 175 x 6 vs 180 x 6 10-6-03 150 x 6
seated barbell presses - 120 x 6 vs 125 x 6
seated bent over lateral lifts - 15 x 6 vs 30 x 6
triceps pressdown - 50 x 6 vs 70 x 6

straight arm pulldowns - 60 x 6 vs 67.5 x 6
barbell shrugs - 195 x 6 vs 255 x 6
close grip EZ bar curls - 70 x 6 vs 90 x 6
cable crunches - 80 x 15 vs 85 x 15

No earth shattering increases but ...


Posted by: katie64

Very good progress Gary, good for you babe


*****Kate leaves going to read her BFFM book........


Posted by: atherjen

Way to go gwcaton! Congrads on the progress thus far! hard work pays off. enjoy your free day


Posted by: gwcaton

Thanks Ladies !!!!

Kate , whats with the and the ? You don't like to read ? Good luck Babe !

atherjen ,been watching your journal. Way to go .


Posted by: atherjen

Quote:
Originally posted by gwcaton

atherjen ,been watching your journal. Way to go .
Welcome, well deserved for your progress!

thanks! my journal on avant?


Posted by: gwcaton

Quote:
atherjen thanks! my journal on avant?
Yup, hurts my old eyes though. don't like their color scheme there LOL Is it changeable if you are a menber ? I'm not.

Gary


Posted by: atherjen

Quote:
Originally posted by gwcaton
Yup, hurts my old eyes though. don't like their color scheme there LOL Is it changeable if you are a menber ? I'm not.

Gary
well its black and white! thats what I see!


Posted by: gwcaton

Jan. 18, 2004

A.M. workout
30 minutes cardio

P.M. workout
30 minutes cardio

Todays diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1 whole egg
banana
22 oz water

Meal 2
16 oz protein shake
banana
22oz water

Meal 3
6 oz tuna
6 oz green beans
4 oz potato
22 oz water
coffee

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken w/diced tomatoes and onion
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
creatine w/gatorade powder immediately after each cardio
22 oz water after each cardio

Got a new toy today ! A preacher bench attachment for my weight bench. Plan to replace the basic cable curls with preacher cable curls .


Posted by: atherjen

Nice new toy!!

mind me asking why your doing 2 cardio sessions/day?


Posted by: gwcaton

Jenn,

No particular reason other than it seems to work for me . I'd rather burn off fat than cut back on food . LOL
Gary


Posted by: gwcaton

jan. 19, 2004

Workout

Front squats
95 lbs x 12 reps
120 x 10
145 x 8
165 x 6
95 x 12
Increase weight next workout

Leg extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6

Leg Curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12
Increase next workout

Seated Calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 12

todays diet

Meal 1
1/3 cup of oatmeal w/protein
2 tbsp allfruit
banana
2 egg whites
1 whole egg
22 oz water

Meal 2
16 oz protein shake
Banana
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

meal 5
6 oz salmon patty
cop of brocolli
cup of corn
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Making a couple of more days worth of meal plans for more variety
coffee first thing this morning
Creatine w/gatoradepowder 20 minutes before wo
creatine w/gatorade powder immediately after wo
22 oz water during wo


Posted by: gwcaton

Jan. 20, 2004

A.M. workout

Incline bench press
150 lbs x 12 reps
165 x 10
175 x 8
185 x 6
150 x 12
Increased each ste by 5 lbs over last workout

Incline d.b. flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 4 only got 4 instead fo 6
95 x 12

Seated bent over db lateral raises
17.5 lbs x 12 reps
22.5 x 10
27.5 x 8
35 x 6
17.5 x 12

Triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

P.M. workout

Pullups
50 reps

Staright arm pulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
195 lbs x 12 reps
215 x 10
235 x 8
255 x 6
195 x 12

Close grip EZ bar curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Preacher cable curls
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12
First time doing these . Took me some time to figure out everything like distance from the weight stack , height of the preacher bench , etc so workout took longer than usual.

Cable crunches
75 lbs x 12 reps
85 x 15
85 x 15
85 x 15
75 x 20
Increase next workout

Leg pull ins
5 sets of 20 reps


Posted by: gwcaton

Jan. 20, 2004

today's diet

Meal 1
1/3 cop oatmeal w/protein
5 oz cottage
2 tbsp Allfruit
Banana
22 oz water

Meal 2
16 oz prtein shake
banana
22 oz water

Meal 3
6 oz Lean beef patty
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
1 cup brocolli
22 oz water
coffee

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Coffee first thing this morning
creatine w/gatorade pwoder 20 minutes before each workout
creatine w/gatorade powder immediately after each workout
22 oz water during each workout


Posted by: M.J.H.

Hey man, diet is looking clean, great dedication with your diet. Strength is looking good too man, keep up the hard work.


Posted by: gwcaton

MonStar

Thanks, I really look forward to cheat day but once it gets here its more like a cuople of cheat meals , nothing big. The diet is really pretty easy since my wife takes care of the hard part, all i do is eat it !!

Checked out your journal . Man those are some heavy weights you're lifting . Good luck .

Gary


Posted by: gwcaton

Jan. 21, 2004

A.M. workout
30 minutes cardio

P.M. workout
30 minutes cardio

Todays diet

Meal 1
1/3 cop of oatmeal w/protein
2 egg whites
1 whole egg
banana
22 oz water

Meal 2
16 oz Protein shake
banana
22 oz water

Meal 3
6 oz tuna
4 oz potato
6 oz green beans
slice wheat bread
22oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
2 tbsp Nat PNB
salad
22 oz water

Notes:
coffee first thing in morning
creatine w/gatorade powder after cardio am / pm
22 oz water after cardio am / pm

Tomorrow is leg day !!!!!! LOL Craving Hot Wings for some reason !!!! Guess I know what some of my cheat food will be this weekend .


Posted by: PreMier

I havent had a thing of hotwings since last superbowl sunday! That sounds good


Posted by: gwcaton

Jan. 22, 2004

Workout

Front squats
100 lbs x 12 reps
125 x 10
150 x 8
170 x 6
100 x 12
First time i have done these without a wrap on my left knee. Hurt it doing Lunges a couple of weeks ago. Will work them back in soon.

Leg Extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Leg curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Seated calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 20

todays diet

Meal 1
1/3 cup of oatmeal w/ protein
2 tbsp alfruit
banana
5 oz cottage
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz lean beef patty
4 oz potato
1/2 cup corn
1/2 cup peas
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
cup of brocolli
22 oz water
coffee

Meal 6
6 oz nonfat yogurt
2tbsp Nat PNB
salad
22 oz water

Notes:
Coffee first thing in the morning
Creatine w/gatorade 20 minutes before wo
Creatine w/gatorade powder immediately after wo.

Upper body tomorrow !!!!


Posted by: atherjen

Great work! Keep it up!


Posted by: gwcaton

Thanks Jen !

I hit my first snag today. My dog kept me up ALL night last night. I don't think either of us got more than 2 hours sleep throughout the night. So i didn't do my A.M. workout . Yet . will probably do it this evening and do the P.M workout Saturday mornig , which is usually an off day.

Took him to the vet and he has a dislocated disc in his back and it is inflammed, so he is on drugs and extra rest ( like he doesn't get enough rest as it is ).

Tomorrow is weigh and measure /evalution day ! Plus cheat day on the diet . been craving HOT WINGS all week ! LOL

Gary


Posted by: atherjen

icky hot wings!! they burn my lips too much! Hope you at least enjoy them!

sorry to hear about your pup! Hope hes all better soon!


Posted by: gwcaton

Thanks Jen,
He's doing much better and I am sure I will enjoy the hot wings .

Jan. 23, 2004

workout

Incline bench Press
150 lbs x 12 reps
165 x 10
175 x 8
185 x 6
150 x 12

Incline d.b. flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12

Seated bentover d.b. lateral lifts
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12

Triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

Notes :
Really tired after no sleep last night. Workout went slow but I did get it done. Took 20 minutes longer than usual but I thought it would be safer to go slower, longer rest between sets.

Todays Diet

Meal 1
1/3 cup of oatmeal w/protein
2 tbsp allfruit
5 oz cottage cheese
banana
22 oz water

Meal 2
16 oz protein shake
pear
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
coffee
22 oz water

Meal 4
16 oz Protein shake
22 oz water

Meal 5
6 oz salmon patty
cup corn
cup brocoll
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
2 tbsp Nat PNB
22 oz water
salad

Notes:
Lots of extra coffee today !!!!!!!! Besides the usual first thing in the morning cup.
creatine w/gatorade powder before workout and immediately after .


Posted by: M.J.H.

Nice workout man, some pretty good strength too. What are your stats?

I put my creatine in Gatorade too.


Posted by: gwcaton

Mike ,
Thanks.
well here's what I came up with after todays weighin /measure evaluate day.

Stats -

Age: 48

Height: 6 ft.

Weight: 172

Bodyfat % - 7.7% according to the accumeasure calipers. Which I am not sure of the accuracy so just using them as a way to tell if any progress and not relying on the actual number. Have an image in my head as far as what I want to acomplish in this 12 weeks though.

Lbs of fat - 13.25 lbs

LBM - 159 lbs.

Chest - 41.5"

Biceps - 15.5"

Forearm - 13.5"

Neck - 15.75"

Waist - 33"

Thigh - 24"

Calf - 15"

Here again these are just numbers ( i have my wife do each measurement a couple of times because she seems to come up with some fair sized differences sometimes from week to week . Thinking about having some tic marks tattooed on my body so she measures the same place every week . LOL)

According to these figures I lost aprox. .5 lbs body fat and gained .75 lbs LBM . So once again the diet/workout will stay the same this week.

Probably take some progress pics later today/tomorrow .

Now on to the Hot wings !!!!


Posted by: atherjen

Excellent progress hun!! Your doing great, stick to it! and enjoy those wings!


Posted by: gwcaton

Thanks Jen,

I finally made it all the way thru your journal on Avant. Wow! Your workouts are great and the diet !!!!! No wonder you look so good ! The hot wings were as good as i remembered . LOL

Gary


Posted by: gwcaton

Jan. 24, 2004

Workout

Pullups
50 reps

Straight arm pulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
195 lbs x 12 reps
215 x 10
235 x 8
255 x 6
195 x 12

close grip EZ bar curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Preacher cable curls
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

Cable crunches
80 lbs x 20 reps
90 x 15
90 x 15
90 x 15
8o x 20

Leg pull ins
5 sets of 20

Notes :
Still not back to 100 % so workout took about 15 minutes longer than usual. Will get some extra rest tomorrow !!!!

Todays diet
It was cheat day you don't really want to know what I ate do you ? LOL

3 weeks down ! 9 to go .


Posted by: atherjen

Looking good!
I hope in that cheat day that you ate lots of peanut butter for me haha

you read my entire journal? gollyy
thanks for the nice comments too!


Posted by: gwcaton

Quote:
Originally posted by atherjen
Looking good!
I hope in that cheat day that you ate lots of peanut butter for me haha

you read my entire journal? gollyy
thanks for the nice comments too!
Jen,

Thanks,
It took me several visits but yes I read your journal. You definetly seem to know where you want to go and how to get there .

How far are you from Pictou ? I know some people there.

Gary


Posted by: atherjen

Quote:
Originally posted by gwcaton
Jen,

Thanks,
It took me several visits but yes I read your journal. You definetly seem to know where you want to go and how to get there .

How far are you from Pictou ? I know some people there.

Gary
thanks sweetie! I started a journal here now too, so I wont make u strain your eyes reading it all over there in the black. haha

Pictou eh.. hmmm Ive heard of that place. is it in Nova Scotia?
I just moved here this past september so I really dont know the NS layout very well, just getting to know Halifax even. hehe


Posted by: gwcaton

Quote:
Originally posted by atherjen
thanks sweetie! I started a journal here now too, so I wont make u strain your eyes reading it all over there in the black. haha

Pictou eh.. hmmm Ive heard of that place. is it in Nova Scotia?
I just moved here this past september so I really dont know the NS layout very well, just getting to know Halifax even. hehe
Jen,

My tired old eyes thank you . LOL Halifax International Airport is approx. 150km Fr. Pictou. Pictou is on the coast. I have a chat buddy that lives there with her family. Where did you use to live ?

Oh and in re: a comment I made in your journal... yes youare an inspiration and if I 'm not mistaken I'm not the only one who has said so . Keep up the good work.

Gary


Posted by: gwcaton

Jan. 25, 2004

Workout

A.M.
30 minutes cardio
P.M.
30 minutes cardio

Todays Diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/ protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

meal 3
4 oz tuna
4 oz potato
1/2 cup peas
cup corn
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
3 oz steak
cup corn
1 slice wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yougurt w/protein
1 tbsp Nat PNB
salad
22 oz water

Notes:
coffee first thing in the morning
creatine w/gatorade immediately after each wo

Leg day tomorrow!


Posted by: atherjen

how was your leg workout hun?
diet is looking good!

hahaha well I have only heard the name Pictou before in that case.
I used to live in nothern NB. my dad's place was 20mins from Mt. Carelton?!?! dont know if you would know where that is.. lol basically middle of no where!

again your just tooo darn kind!! thank you!


Posted by: gwcaton

Hi Jen,

Legs went well. still feeling it a bit and its been 5 hours. No don't know where Mt. Carelton is . Oh well.

Have a great day !


Posted by: gwcaton

Jan. 26, 2004

Workout

Front Squats
105 lbs x 12 reps
130 x 10
155 x 8
175 x 6
105 x 12
Increase next workout

Leg extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12
increase next workout

Leg curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Seated calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
120 x 20
Increase next workout

Notes:
felt this workout for several hours afterwords. guess I must finally be getting into the right poundages. lol have been steadily increasing every week in one or more of th exercises. Increased 25 lbs in 3 weeks on the front squats.

Todays diet

Meal 1
5 oz cottage cheese
1/3 cup oatmeal w/ protein
2 tbsp allfruit
banana
22 oz water

Meal 2
16 oz Protein shake
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz Protein shake
22 oz water

Meal 5
6 oz salmon patty
1/2 cup corn
1/2 cup brocolli
22 oz water
coffee

meal 6
6 oz nonfat yogurt
salad
2 tbsp Nat PNB

Notes:
coffee first thing in am.
creatine w/gatorade before and after wo.
22 oz water during workout


Posted by: gwcaton

Jan. 27, 2004

Am workout

Incline bench press
150 lbs x 12 reps
165 x 10
175 x 8
185 x 6
150 x 12
up 45 lbs in 3 weeks !

Incline dumbell flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated Barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12

Seated bentover d.b. lateral lifts
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12

triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12
Increase next workout
up 20 lbs in 3 weeks

Pm workout

Pullups
50 reps
Use to take 5-6 sets to get 50 reps. Getting it done in 4 sets now !!

Straight arm pulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12
This was a increase over last workout. getting close to maxing out i think. grip starting to fade on set 4

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12
This was an increase over last workout
up 25 lbs in 3 weeks

Preacher cable curls
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12
increase next workout

Cable crunches
80 lbs x 20 reps
90 x 15
90 x 15
90 x 15
80 x 20

Leg pullins
5 sets of 20 reps

Good workouts !

Todays diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
2 tbsp all fruit
banana
22 oz water

Meal 2
16 oz protein shake
Pear
22 oz water

Meal 3
6 oz tuna
4 oz potato
cup green beans
slice wheat bread
22 oz water

meal4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
cup corn
slice of wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
1 tbsp Nat PNB
22 oz water

Notes:
coffee first thing after "waking up "
creatine w/gatorade after each wo

WOW ! What a day !


Posted by: atherjen

50 reps on pullups? :ekk: way to go!!


Posted by: gwcaton

Jan. 28 , 2004

Workout

30 minutes cardio in A.m.
30 minutes cardio in the P.m.

Today's diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
banana
2 tbsp all fruit
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz salmon patty
cup of corn
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
cup of brocolli
coffee
22 oz water

Meal 6
6 oz nonfat yogurt
salad

Notes:
coffee first thing
creatine w/gatorade after each workout


Posted by: gwcaton

Jan. 29, 2004

Workout

Front squats
110 lbs x 12 reps
135 x 10
160 x 8
180 x 6
110 x 12
OOOOOO felt good ! last 3 on set 3 were hard. Had to rack the bar on rep 5 on set 4 , catch my breath , then do the last one .

Leg extensions
75 lbs x 12 reps
85 x 10
95 x 8
105 x 6
75 x 12
Feeling strong this morning I guess , these felt kinda easy

Leg curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
These felt easier than i thought they would too. hmmmmmmm

Seated Calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20

Notes:
fronts squats starting to get there I guess . last two workouts I have felt them for hours after the workout. Even the leg curls .

Todays diet

Meal 1
5 oz cottage cheese
1/3 cup oatmeal w/protein
2 tbsp all fruit
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
3 oz lean beef patty
4 oz potato
cup corn
cup green beans
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
cup brocolli
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
1 tbsp nat pb
salad
22 oz water


Notes:
Coffee to start my day
22 oz water during workout
creatine immediately after workout
OOPS !!!!! had oatmeal/rasin/walnut cookies today ! Couldn't help it . they ganged up on me . 3 against one !


Posted by: gwcaton

Jan. 30, 2004

Am workout

Incline bench press
155 lbs x 12 reps
170 x 10
180 x 8
190 x 6
155 x 12
Note:
Mini-goal - to be using 200 + lbs on set #4 by Feb 14th.

Incline d.b. flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12

seated bentover db lateral lifts
20 lbs x 12 reps
25 x10
30 x 8
35 x 6
20 x 12

Triceps pressdown
60 lbs x 12 reps
65 x 10
70 x 8
75 x 6
60 x 12


Pm workpout

wide grip pullups
50 reps

Straight arm puldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12
Mini-goal :
to be using 105 lbs on set 4 by feb 14th.

Preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Cable crunches
80 lbs x 20 reps
95 x 15
90 x 15
90 x 15
80 x 20

Notes :
thinking about changing workout a little. Pm workout is getting too long . Too many distractions. Will make all workouts Am workouts. I have the whole house to myself in the am, no distractions and the workouts are shorter more intense . Plus it will give me more rest between workouts for each body part.

Todays diet

Meal 1
5 oz cottage cheese
1/3 cup oatmeal w/protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
4 oz potato
cup corn
cup peas
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
6 oz salmon patty
1/2 cup corn
1/2 cup brocolli
coffee 22 oz water

meal 6
6 oz nonfat yogurt
2 tbsp nat pb
salad
22 oz water

Notes:
coffee to start the day
Creatine w/gatorade after each workout
22 oz water during each workout
Starting to plan for next cycle already and not even halfway through this one ! LOL

OOOOOO tommorrow is evaulation day ! Not to mention cheat day !


Posted by: atherjen

MMM did someone say cheat day? Enjoy!!

things are looking great in here!


Posted by: gwcaton

Thanks, Jen.
Can't wait to hear how your demo went !

Well not much to report on the evaluation today . Almost the same as last week. But that is better than going backwards ! Guess I'll spend sometime this weekend deciding on some changes to get back on track.

I knew i shouldn't of had those 3 oatmeal raisin walnut cookies ! LOL


Posted by: I'm Trying

About how many calories are you consuming a day?? Also what's your height and weight?? Just getting ideas for cutting.
Thanks!!


Posted by: gwcaton

Quote:
Originally posted by I'm Trying
About how many calories are you consuming a day?? Also what's your height and weight?? Just getting ideas for cutting.
Thanks!!
IT,

I am now at about 2300 +- calories a day. Was at 2400 until todays evaulation and decided that I needed to drop a few calories to continue fat loss. Will try this for a week and see what happens I am 6 ft, 172 lbs.

Thanks for dropping in .

Gary


Posted by: gwcaton

Wow ! What a day. Started out so so and went down hill from there. the worst part being my granny died today. It was sad yet good. She has wanted to go for so long now and I was happy for her that she finally got her wish but sad for the rest of us cause now we don't have her anymore except in our memories.

Bye Granny !


Posted by: I'm Trying

Quote:
Originally posted by gwcaton
Wow ! What a day. Started out so so and went down hill from there. the worst part being my granny died today. It was sad yet good. She has wanted to go for so long now and I was happy for her that she finally got her wish but sad for the rest of us cause now we don't have her anymore except in our memories.

Bye Granny !
I'm extremly sorry to here that. I know how you feel.


Posted by: atherjen

Quote:
Originally posted by gwcaton
Wow ! What a day. Started out so so and went down hill from there. the worst part being my granny died today. It was sad yet good. She has wanted to go for so long now and I was happy for her that she finally got her wish but sad for the rest of us cause now we don't have her anymore except in our memories.

Bye Granny !
oh Gary I am so sorry to hear that! *hugs* Best wishes to you and your family!


Posted by: katie64

So sorry to hear of your loss Gary, but she's in such a better place now, thinking of you and your family


Posted by: gwcaton

I'M , Jen and Kate,

Thanks ! I appreciate it very much !

Gary


Posted by: gwcaton

Feb. 1, 2004

Workout
30 minutes cardio in Am
30 minutes cardio in Pm.

Todays diet

Meal1
2 egg whites
1 whole egg
1/3 cup oatmealw/protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

meal 3
6 oz tuna
4 oz potato
1/2 cup peas
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
1/2 cup corn
slice of wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
1 tbsp Nat PB
salad
22 oz water

Notes:
coffee first thing , of course
creatine w/gatorade after each workout


Posted by: gwcaton

Feb.2, 2004

Workout

Front squats
110 lbs x 12 reps
135 x 10
160 x 8
180 x 6
110 x 12

Legextensions
75 lbs x 12 reps
85 x 10
95 x 8
105 x 6
75 x 12
Need to increase these next workout

Leg curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
Need to increase these next workout

Seated calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20

Todays diet

Meal 1
5 oz cottage cheese
1/3 cup oatmeal w/protein
2 tbsp allfruuit
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water


Meal 3
6 oz tuna
4 oz potato
1/2 cup corn
1/2 cup peas
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
6 oz salmon patty
1/2 cup corn
1/2 cup brocolli
coffee
22 oz water

Meal 6
6 oz nonfatyogurt
2 tbsp nat pb
salad
22 oz water

Notes:
usual coffee first thing
22 oz water during workout
creatine w/gatorade after workout out


Posted by: PreMier

Hey Gary, just curious.. From resting the bar on your delts(if you do) from front squats, does it make them sore? I find it feels like it almost bruises mine.. Workouts looking great by the way!


Posted by: gwcaton

PreMier,

No can't say as I have noticed that. But I have noticed on the last two sets I seem to hold my elbows up highrer, pushing the bar back farther and at times almost choking myself with the bar across my throat . LOL

Gary


Posted by: black_alicious

Hi Gary,
I`m truly sad to hear about your loss.I know how hard it is dealing with death of any kind.I`ll offer some prayers for you and your family and remeber on the positive side now you have another guardian angel


Posted by: gwcaton

Hi Vinita ,

Thanks Sweetie ! I appreciate it. Hope the dentist is more help today. Have a great day !

Gary


Posted by: gwcaton

Feb. 3, 2004

Workout

Incline bench press
155 lbs x 12 reps
170 x 10
180 x 8
190 x 6
155 x 12
Need to increase these next workout. .Only 2 more workouts to get my bench up to 200 lbs on set 4 by feb 14 th !!!!

Incline d.b.flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12

Seated bentover d.b. lateral lifts
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12

Triceps pressdowns
60 lbs x 12 reps
65 x 10
70 x 8
75 x 6
60 x 12

Notes:
No energy this morning . was all i could do to get everything done. didn't figure out why i had no energy until this evening. Monday I busted my ass at work to get all the things done that didn't get done over the weekend so I could get the things done that need to be done on Monday , needless to say my lower back was killing me. Took a muscle relaxer when i got home. Was still under the influence this morning during my workout evidently.

Todays diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
2 tbsp all fruit'
banana
22 oz water

meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
4 oz potato
cup green beans
slice wheat bread
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
1/2 cup corn
22 oz water
coffee

meal 6
6 oz nonfat yogurt w/protein
salad
1 tbsp Nat Pb
22 oz water

Notes:
Coffee to wake me up
creatine w/ gatorade after workout
22 oz water during workout

Tomorrow is my Granny's funeral. diet will probably suck , but whatcha gonna do ? Should get at least 2 clean meals in , the rest may not be quite what I would like to have if i have them at all


Posted by: gwcaton

Feb. 4, 2004

WORKOUT
30 minutes cardio in Am
Usually do 30 minutes in the evening too but didn't feel up to it today. It's amazing how doing basically nothing all day is actually tiring.

Diet

Meal 1
1/3 cup oatmeal w/protein
2 tbsp all fruit
banana
2 egg whites
1whole egg
22 oz water
Meal2
skipped this meal. Busy at Funeral
Meal 3
a little bit of a lot of different stuff. Didn't want to offend the little old ladies from the church . LOL Great spread full of al homemade foods .
meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz chicken
cup brocolli
22 oz water
coffee
meal 6
6 oz nonfat yogurt
2 cups microwave popcorn (no salt . no butter)
22 oz water

notes:
will get back on track tomorrow with the diet. tomorrow is also the first time Iwill do a back and bi's workout out in the Am. Was doing them in the evening after doing chest and tri's in the Am of same day.
The usual coffee in the morning and creatine w/gatorade after workout this morning.


Posted by: Jill

Sorry to hear about your Granny. Your journal is great, nice and organized, very easy to read and follow. Diet and workouts look good too. Keep up the hard work! See ya around


Posted by: gwcaton

Hi Jill,
thanks for stopping by. Hey i see you are from edmonton, I have a friend up there going to one of the universities. hear the weather has been COLD there.
Well, thanks again and come back often.
Gary


Posted by: gwcaton

Feb. 5, 2004

workout
wide grip pull ups
50 reps done in 4 sets

straight armpulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbellshrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12
Damn i wish i was as strong in other lifts as I am in this one ! Oh well, my strength is increasing in all lifts, gradually.

close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
95x 6
65 x 12

Preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 10

Cable crunches
80 lbs x 20 reps
95 x 15
90 x 15
90 x 15
80 x 20

Notes :
first time for this workout in the Am. i was right , moving this workout to the am cut 20 minutes off workout time. I knew my wife was distracting me ! LOL can't help it though , she is soo cute!!

DIET
Meal 1
1/3 cup oatmeal w/protein
5 oz cottage cheese (1%)
banana
2 tbsp all fruit
22 oz water
meal 2
16 oz protein shake
banana
22 oz water
meal 3
3 oz lean beef patty
4 oz potato
1/2 cup corn
cup green beans
22 oz water
meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz chicken
cup spinach
22 oz water
coffee
meal 6
6 oz nonfat yogurt w/protein
salad
1 tbsp Nat PB
22 oz water

Notes:
diet back on track today.
coffee first trhing after getting out of bed
22 oz water during workout
creatine w/gatorade after workout


Posted by: gwcaton

Feb. 6, 2004

Workout
Front Squats
115 lbs x 12 reps
140 x 10
165 x 8
185 x 6
125 x 12
This was an increase in weight over last workout .
Leg extensions
80 lbs x 12 reps
90 x 10
100 x 8
110 x 6
80 x 12
Increase over last workout
Leg curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 5 couldn't get #6
65 x 12
an increase over last workout
Seated calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20
Notes:
did this workout in the evening. When i got up this morning to workout my back was hurting and so was my right nut . LOL I don't know.

Diet
Meal 1
1/3 cup oatmeal w/protein
2 tbsp all fruit
banana
5 oz cottage cheese
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
meal 3
6 oz tuna
1/2 cup corn
1/2cup peas
4 oz potato
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
6 oz salmon patty
1/2 cup corn
1/2 cup peas
22 oz water
Meal 6
6 oz nonfat yogurt
2 tbsp Nat PB
salad
22 oz water

Notes:
coffee to wake up
22 oz water during workout
creatine w/gatorade after workout

Weigh/measure/evaluate/cheat day tomorrow !


Posted by: Jill

Whats on the menu for your cheat?


Posted by: gwcaton

Jill,
only thing for sure is we are taking my son and his new girlfriend to lunch at the mexican restaruant, then in the evening I must have my weekly pizza. Before that , between that and after that who knows !!!!


Posted by: gwcaton

Feb. 7, 2004
Todays results

Well the good news is I lost 2 lbs ! The bad news is it wasn't fat I don't think.
weight dropped 2 lbs. body fat stayed the same, some of the body measurements dropped. diet hasn't changed . The only difference this week was I know I didn't get as much water on wednesday as usual ( granny's funeral ) and my diet was off that day too.

Can one day being partially off make that much difference ? Should i chalk this week up to water loss and keep going another week as is ? Or do I need to make some adjustments. Also , my strength is still increasing. I make increases on some of the exercises every week.

weight 170
bodyfat % - 7.7 to 8 % according to accumeasure calipers
calories average around 2300 a little over
average breakdown is 45 % carbs, 40 % protein, 15 % fat
Trying to get the bf% down to bring out the abs. would prfer to do it without losing LBM which i have been able to do so far.

Any input aprreciated.

Gary


Posted by: atherjen

I would say that your weight is about the same then.. being a lil dehyrated.. as well know the scale can fluctuate due to hydration levels.
again, the same for the caliper testing. it can always be slightly off each time. so not to worry. sounds as though you are in a slight plateau. awesome that your strength is going up tho!
a slight suggestion would be to drop the carbs slightly back to 40% and up the fat to 20%... try that for a while and see how it goes. or we could make a slight adjustments to daily diet.


Posted by: gwcaton

Hi Jen,

Appreciate the suggestion, always value your opinion. As a mtter of fact after I posted this morning I dug out the BFFM maual looking for suggestions and I came up with basically what you suggested .

You're great ! I'll give it a shot this week and see what happens . Oh and I've been ready your journal(s) and am glad that you are a "Happy Jen".

Gary


Posted by: gwcaton

how much more until i get some abs ?


Posted by: gwcaton

not much longer i hope


Posted by: gwcaton

Feb. 8th, 2004

Workout
Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
195 x 6
160 x 12
Last 2 reps on set #4 weren't the best form. Only one more workout to meet my goal of 200 lbs for set #4. Should make it but form probabbly will be as bad as todays. so will keep at the incline bench until I can do the 200 correctly then switch to flat bench press. Haven't done those in months !


Incline d.b. Flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12
Time to increase these next workout

Seated barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12

Seated bentover d.b. lateral lifts
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12
time to increase these next workout

Triceps pressdown
62.5 lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12
this was an increase over last workout

Notes:
Just for grins and giggles I measured after chest exercises. 2 " from the pump. Is that good? average ? poor?

diet details this evening.


Posted by: atherjen

looking good gary!! defintly leaning down alot! those abs will come! takes time! what do you do for them(exercises?)

Kepp us updated with how the diet adjustments go!


Posted by: gwcaton

Jen,

right now all i do for abs is cable crunches , 5 sets once every 5 days


Posted by: gwcaton

Feb. 8th 2004 diet

meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
banana
22 oz water
meal 2
16 oz protein shake
banana
22 oz water
Meal 3
4 oz chicken
1/2 cup pasta
salad
2 tea
Best I could do . we were out of town longer than i that we would be and ate at a pasta house
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
cup peas
22 oz water
coffee
Meal 6
salad
3 tsp Nat PB
22 oz water

Notes:
the usual coffee in the morning pre-workout
22 ozwater during workout
creatine w/gatorade after workout


Posted by: gwcaton

Feb. 9, 2004

Workout
30 minutes cardio in Am
30 Minutes cardio in Pm.

Diet

Meal 1
6 oz cottage cheese
1/2 cup oatmeal w/protein
banana
22 oz water
meal 2
16 oz protein
banana
22 0z water
Meal 3
6 oz tuna
4 oz potato
cup brocolli
22 oz water
Meal 4
16 oz protein
22 oz water
Meal 5
6 oz salmon patty
cup green beans
coffee
22 oz water
Meal 6
salad
2 tbsp nat pb
22 oz water

Notes:
coffee after waking up
creatine w/gatorade after workouts

Tomorrows workout will have some new exercises in it since i have met my mini -goal of getting my 50 pullups done in 4 sets ( use to take 5-6 sets)


Posted by: Coffee

So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals.
Keep up the pace. You have made major gains since day one. Congrads!

Coffee


Posted by: gwcaton

Feb. 10, 2004

Workout

Wide grip Pulldowns to the front
85 lbs x 12 reps
100 x 10
115 x 8
130 x 6
85 x 12
pretty good guess as to where to start at,felt good.

Seated low pulley rows - narrow grip
130 lbs x 12 reps
145 x 10
160 x 8
175 x 6
130 x 12
once again, good guess as to where to start. felt good still feel it this evening.

Barbell shrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12
Mini goal is/was to do 100 lbs for set #4 by 2-14-04 next workout for biceps is 2-15. Going for it !

Preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

cable crunches
80 lbs x 20 reps
95 x 15
90 x 15
90 x 15
80 x 20

Barbell side bends
Olympic bar x 20 reps each side - 5 sets

Notes :
first time for pulldowns and low rows in a long time. felt good. Added barbell side bends to workout. only added 10 minutes to the workout ( 70 minutes ).

Diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1whole egg
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
meal 3
6 oz tuna
4 oz potato
1/2 cup corn
22 oz water
Meal 4
16 os protein shake
22 oz water
Meal 5
6 oz chicken
1/2 cup green beans
22 oz water
coffee
meal 6
6 oz nonfat yogurt
2 tbsp Nat PB
salad
22 oz water

Notes:
Wake up coffee
22 oz water during workout
creatine w/gatorade after workout


Posted by: gwcaton

Quote:
Originally posted by Coffee
So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals.
Keep up the pace. You have made major gains since day one. Congrads!

Coffee
Coffee,

thanks for stopping by . Look forward to checking your journal and watching your progress when you get it started.

gary


Posted by: gwcaton

Feb.11, 2004

Workout

Front squats
125 lbsx 12 reps
145 x 10
170 x 8
190 x 3 WAHHHHHHHHH!!! too heavy. Didn't get my 6 reps
125 x 12
My first disappointment in a while. Do i leave set #4 at 190 and keep at it until i get my 6 or drop the weight so i can get my 6 reps now and try the 190 later ?

Leg extensions
85 lbs x 12 reps
95 x 10
105 x 8
115 x 6
85 x 12
These were an increase over last workout. will increase again next workout

Leg curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12

Seated calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20

Notes:
back still sore from last workout. WOW !

Todays diet

Meal 1
1/4 cup oatmeal w/protein
2 egg whites
1 whole egg
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz salmon patty
2 oz potato
1/2 cup corn
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
7 oz steak !
1/2 cup brocolli
22 oz water
coffee
Meal 6
6 oz nonfat yogurt
salad
22 oz water

Notes:
coffee first thing this morning
22 oz water during workout
creatine w/gatorade afetr workout

been reading up on TP's carb cycling diet. If the changes made in my diet this week don't jump start some more fat loss within the next 10 days or so may give it a try.


Posted by: gwcaton

Feb. 12, 2004

Workout

Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
200 x 6 !!! Actually 4 good ones and 2 not so good but i got 6 !
160 x 12
Incline d.b flyes
37.5 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.5 x 12
This was an increase over last workout
Seated Barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12
Seated bentover db lateral lifts
22.5 lbs x 12 reps
27.5 x 10
32.5 x 8
37.5 x 6
22.5 x 12
This was an increase over last workout.
Triceps pressdown
62.5 lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12

Notes:
will do incline bench one more workout to see if i can get 6 clean reps with 200 then switching over to flat bench press. Haven't done them for a few months.

I posted some new pics today. Am I making any progress ? Let me know. Good or bad .
new pics
I know my strength is increasing but is there any visual changes ?

Diet

Meal 1
1/3 cup oatmeal w/protein
6 oz cottage cheese
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
4 oz lean beef patty
4 oz potato
cup green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz chicken
cup spinach
22 oz water
coffee
Meal 6
salad
1 tbsp nat Pb

Notes:
the usual coffee in the mornnig
22 oz water during workout
creatine w/gatorade after workout

OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 .


Posted by: I'm Trying

Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!!
Thanks!!
P.S> Were those pics taken before or after the choc kisses?


Posted by: Jill

Quote:
Originally posted by gwcaton

OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 .
Jk! I planning a cheat real soon myself! Ive been having dreams of chocolate!

Your diet looks awesome-very consistent. I was comparing your pics now, and from Jan, and you def do look leaner. Keep up the hard work!


Posted by: Jill

BTW-atleast it was dark choc-better for you than milk chocolate!


Posted by: gwcaton

Quote:
Originally posted by I'm Trying
Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!!
Thanks!!
P.S> Were those pics taken before or after the choc kisses?
Thanks man ! Oh and pics were post choc !


Posted by: gwcaton

Quote:
Originally posted by Jill
Jk! I planning a cheat real soon myself! Ive been having dreams of chocolate!

Your diet looks awesome-very consistent. I was comparing your pics now, and from Jan, and you def do look leaner. Keep up the hard work!
Thanks Jill !
The diet is pretty easy since my wife has it ready for me when i need it , all i have to do is sit down and eat it ! Valentines day will definetly be a nice cheat day . Taking the wife out for dinner and will be diving into some more of those dark choc kisses !

TGIF !


Posted by: gwcaton

Feb. 13 , 2004

Workout

32 minutes cardio Am.
30 minutes cardio Pm.

Diet

Meal 1
1/3 cup oatmeal w/protein
banana
1 tbsp All fruit
2 egg whites
1 whole egg
22 oz water
Meal 2
16 oz protein shake
Banana
22 oz water
Meal 3
4 oz chicken
1/2 cup brown rice
1/2 cup peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1/2 cup green beens
coffee
22 oz water
Meal 6
salad
3 tsp Nat Pb
22 oz water

Notes:
coffee first thing in morning.

Tomorrow is Valentine's day and cheat day ! also weigh /measure/evaulate day. Then its special dark hersheys kisses. lunch at J.B Hooks seafood restaraunt and that evening my usual weekly 1/2 a pizza. We have a local pizzaria here that is run by a couple from Chicago. he brought his family's recipe with him and opened up a pizzaria and it is the Best pizza in the world !!!!!

Happy Valentines Day !


Posted by: I'm Trying

Gary,
Can you explain your split? Why do you do five sets instead of 4?
Thanks!!


Posted by: gwcaton

I'm,

My first set is a warm up basically , the next 3 sets are my "working " sets and the 5th is just for added pump. I started out Nov, 2002 doing BFL and that was the way they set up the workouts and I like it and have not changed. Yet .

But as I get closer and closer to where I want to be I am looking ahead at changes in diet and exercise.

Hope I answered your question, If not let me know and I'll try again.

Gary


Posted by: gwcaton

Well I have taken my measurements , weighed , etc. Just need to sit down and analyze it then I will report my findings . LOL

But first things first . Must attend to the Valentines Day activities.

Happy Valentines Day everybody !

Gary


Posted by: Jill

Enjoy your cheats today-You deserve it, your discipline this last month was awesome! Eat up!


Posted by: gwcaton

Quote:
Originally posted by Jill
Enjoy your cheats today-You deserve it, your discipline this last month was awesome! Eat up!
Hey Jill,
Thanks !
How was your Valentines day ? Great I hope.

My cheat day/V-Day was pretty good .

After my weigh/measure I walked into the dining room and thought I heard someone/something calling my name. I headed for the kitchen but the voice could not be heard. I turn around and headed towards the livingroom and the voice became more clear. Once in the livingroom I stopped, turned my ear to listen intently and determined where the voice was coming from.

Aha ! It was those evil special dark hershey's kisses !!!!!! I grabbed a handful and headed for the computer. feeding on chocolate and surfing the internet. What a way to start your day !

Anyway , took my valentine to the lake for the day . Lunch at J.B. Hooks was 8 oz chicken breast and some penne pasta with a tomato sauce. not much of a cheat huh ? Headed for the Outlet mall and during my travels there managed to have a (1) chocolate covered raisin cluster and a couple of pinches of my wife's fudge w/walnuts. Then this evening I had my weekly 1/2 of a small pizza and later a piece of cherry cobler w/scoop of ice cream. To tell you the truth I am glad thats over ! So much pressure on cheat day ! LOL

now , off to evaluate the results of my weigh/measure.


Posted by: gwcaton

Ok , here's what i came up with today.

Since Jan. 4th

Weight - have lost 6 lbs ( from 175 to 169 )
Chest - gained .5 " 42 "
Biceps - no change 15.5"
Forearm - gained .25 " 13.5 "
Neck - lost .25" 15.75"
Waist - lost 1.5 " 32.5 "
Thigh - no change 24 "
Calf - no change 15"
Bf% - I have quit measuring this , i don't think the calipers are accurate/we are not using them correctly . according to them i am at 7.7% and I just don't beleive it. Please check my photo gallery and tell me if you think the bf measurement is accurate
my photo gallery

My size has not increased but my strength has.

Some observations from this week:

I think it was Wednesday, i was washing my hands at work and glanced up in the mirror and thought I saw some dirt smudged on my face, so i washed my cheek, dried it and looked in the mirror. It wasn't dirt, It was a shadow on my cheekbone. I have evidently lost enough fat that it is showing in my face.

today while shopping I tried on a shirt and while in the changing room and taking off my shirt I noticed that i could see a LOT of veins in my forearms and definition/separation. Hmmm . I'll try to get some pics of that in the next few days. If I shave my forearms I might freak out my co-workers though. They think I'm crazy already ! Getting close to 50 years old and shave my body ! Not to mention they think I'm crazy because I diet and workout ! I just laff at them and tell them "I want to die healthy ! "

Appreciate any feedback

Gary


Posted by: Jill

Keep up the good work Gary, and being almost 50 you ought to be mighty proud of yourself! Consistency is the key, I think-and determination. You waist measurements are awesome!!!! WAY TO GO!

Im glad you enjoyed your cheat, I feel like a little piggy tonight. The chocolates, calling your name, that made me laugh like crazy. Back to being strict tomorrow, Im actually excited.


Posted by: gwcaton

Feb.15, 2004

Workout

W.G. Pulldowns to the front
85 lbs x 12 reps
100 x 10
115 x 8
130 x 6
85 x 12
These felt heavier than last time, At least the last 2 sets anyway . Hmmmm

Seated low pulley rows - Narrow grip
130 lbs x 12 reps
145 x 10
160 x 8
175 x 6
130 x 12

Barbell shrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85x 8
100 x 6 4 good ones 2 so so
65 x 12

preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
59x 6
35x 12
Need to increase these next workout

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
90 x 15
80 x 20
Set 3 was an increase in weight over last workout

Side bends
3 sets of 20 reps w/Oly bar on shoulders

Diet details later. almost time to eat again ! Yum Yum !!!


Posted by: gwcaton

Feb. 15, 2004

Diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1 whole egg
banana
22 ozwater
coffee
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
cup corn
4 oz potato
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
cup peas
22 oz water
coffee
Meal 6
salad
3 tsp Nat Pb
22 oz water

Notes:
22 oz water during workout
creatine w/gatorade after wo

Looks like I'm back on the straight and narrow !


Posted by: Jill

Morning!


Posted by: gwcaton

Quote:
Originally posted by Jill
Morning!
Well Good afternoon Jill ! LOL I like the way you say "morning". Took me awhile to quit laffing so i could reply.

Hope you have a great day ! NO carb is it ? MMMM MMMMM Good !


Posted by: gwcaton

Feb. 16, 2004

workout

Front squats
125 lbs x 12 reps
145 x 10
170 x 8
190 x 3 Too heavy I guess,second time I tried and only got 3 .drop back10 lbs or so next wo.
125 x 12

Leg extensions
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

Leg curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12

Seated calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20

Diet

Meal 1
1/2 cup oatmeal w/protein
6 oz cottage cheese
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
4 oz potato
cup brocolli
22 oz water
Meal4
16 oz protein shake
22 oz water
Meal 5
6 oz salmon patty
cup green beans
22 oz water
coffee
Meal 6
salad
2 tbsp Nat Pb
22 oz water

Notes:
coffee to wake up
22 oz water during workout
creatine after wo.

Oh ! That dang bakery lady at work made oatmeal / raisin cookies again today. But I only had one this time instead of 3 like last time. I am getting stronger! But damn it was good !


Posted by: Jill

Quote:
Originally posted by gwcaton

Oh ! That dang bakery lady at work made oatmeal / raisin cookies again today. But I only had one this time instead of 3 like last time. I am getting stronger! But damn it was good !
ATleast they are oats!


Posted by: gwcaton

Well there's Jill ! Hi Jill !


Quote:
Originally posted by Jill
ATleast they are oats!

Thats what I told myself as I did the 1 arm cookie curl !


Posted by: gwcaton

Feb. 17, 2004

Workout

Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
200 x 6
160 x 12
Switching to flat bench press next workout. have been doing Inclines for months now and made my goal of 200 lbs for 6 reps.

Incline D.B. Flyes
37.5 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.5 x 12

seated Barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12

Seated bent over db lateral lifts
22.5 lbs x 12 reps
27.5 x 10
32.5 x 8
37.5 x 6
22.5 x 12

Triceps pressdown
62.5lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12

Notes:
Not that great of a workout. got my reps in with the weight I wanted but had to rack the bar about 2 reps shy of completion, catch my breath and then finish the set . Had to do