1st time "Bulking" [Forum Archive]

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1st time "Bulking"

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Posted by: gwcaton

Alrighty then. Here it is my long awaited Bulking journal.

First time bulking. Planning on 12 weeks maximum. I have been on a calorie deficit / fat loss program for so long I decided to switch horses even though I was not at my goal as far as fat loss is concerned. I was real close so decided to give bulking a try for awhile and then get back on the fat loss wagon.

Will start with my calories at maintenance level for about two weeks just to get use to the increase in food ! This means 500 calories a day more than what I was at. Then i will make adjustments from there.

Averages starting out are 2400 to 2500 cal/day
protein almost 1.5 g/ lb bodyweight
Protein almost 50 % of calories
Carbs approx 30 %
fat approx. 20 %

Eating same foods as when on the cut but more of them. No junk !

Workouts will be broken down like this:
Sun- legs
Mon - chest/bi's
Tues- abs
Wed - back/tri's
thurs - abs
Fri - shoulder/ forearms
Sat - off

No cardio !!!!!! Yeah !!!!!!

Will start out light on workouts for a week or so to get back in the swing of things. Been off for two weeks . OH MAN ! I can feel the sore muscles already !!!!

Anyway, as always all opinions / suggestions are welcome !

Oh and this will start Monday , getting ready to go out of town for the weekend. Big car show and a family reunion this weekend .

Thanks in advance !

Gary

Posted by: PreMier

Lemme be the first to say NICE!

(now I will read it)

Posted by: PreMier

Do you purposely want to train bis/tris 2 times a week? (indirect, direct)

Posted by: greekblondechic

I'm sure you will do great

Posted by: chiquita6683

like he said ^ nice!

good luck!

Posted by: gwcaton

Quote:

Originally posted by PreMier
Do you purposely want to train bis/tris 2 times a week? (indirect, direct)

PreMeir,

Yeah, when i was doing chest and tri's and back and bi's the tri's and bi's were tired by the time I started working them. I get a better workout out on them this way. At least for now. And thats another reason they are the way they are( a change of pace ).

Posted by: gwcaton

Thanks GBC and Maria !

Posted by: Monolith

Good luck, Gary!

Posted by: gwcaton

Quote:

Originally posted by Monolith
Good luck, Gary!

Thanks! Looking forward to getting back in the gym ! I think i have gained about 7 lbs in the past 2 weeks !!

Posted by: Triple Threat

Quote:

Originally posted by gwcaton
Yeah, when i was doing chest and tri's and back and bi's the tri's and bi's were tired by the time I started working them. I get a better workout out on them this way.

I've done this type of split (chest/bi and back/tri) before, for the exact reason that you mention. I actually prefer this way rather than the chest/tri and back/bi split.

Posted by: Paynne

I'm with you gwcaton. After 8 weeks of cutting, with 4 more to go, I'm dying to go back to building.

Rather than killing myself to bust through the plateaus, I'm going to try to just avoid them with shorter cycles. Maybe 2 months of bulking and one month of cutting. Something like that.

Good luck

Posted by: gwcaton

Quote:

Originally posted by Paynne
I'm with you gwcaton. After 8 weeks of cutting, with 4 more to go, I'm dying to go back to building.

Rather than killing myself to bust through the plateaus, I'm going to try to just avoid them with shorter cycles. Maybe 2 months of bulking and one month of cutting. Something like that.

Good luck

Paynne,

Good idea ! I think Jodi is an advocate of short cycles like that.

I thought I'd try bulking for a change of pace. I have been ona fat loss mission for almost a year and a half. Hoping the change of pace will shock my body into growth.

Posted by: chiquita6683

morning gar! ^thats a good idea. i hope u have a good weekend

Posted by: I'm Trying

GET SOME!!!! Glad you are joing the bulk buddy!! Good luck!!

Posted by: gwcaton

Quote:

Originally posted by I'm Trying
GET SOME!!!! Glad you are joing the bulk buddy!! Good luck!!

Ok ! Tommorrow morning we hit it !

Posted by: atherjen

Hey Gary!! Everything looks very well planned!! Good luck with the bulk!

Posted by: chiquita6683

im so glad ur finally bulking! i can feel ok when i go to eat something bad again!

i havent checked everything out if u have ur diet on here

Posted by: gwcaton

Quote:

Originally posted by atherjen

Hey Gary!! Everything looks very well planned!! Good luck with the bulk!

Hi Jen ! How's one of my favorite Canadians ? I know at least 5 people from Canada and all of them are gorgeous , sweet ladies . Are all Canadian woman sweet and beautiful ?

Thanks for the well wishes ! Visit often and set me straight when I need it !

Posted by: gwcaton

Quote:

Originally posted by chiquita6683
im so glad ur finally bulking! i can feel ok when i go to eat something bad again!

i havent checked everything out if u have ur diet on here

Hi Maria ! How the hell are ya this evening ?

Starting tomorrow I will post my workouts and diet. I am actually looking forward to clean eating again. Definetly looking forwrd to hitting the weights again.

Posted by: JLB001

Hola...thought I would say hey in the new journie

Posted by: P-funk

Good luck!!!

No cardio eh!! Gotta love that. lol

Posted by: gwcaton

Quote:

Originally posted by JLB001
Hola...thought I would say hey in the new journie

You better come visit me here or I will be sad

I may not post much in your journal but I am there everyday !

Posted by: gwcaton

Quote:

Originally posted by P-funk
Good luck!!!

No cardio eh!! Gotta love that. lol

No Cardio will be different thats for sure, but I will suffer through it !

Be sure to come back and let me know if i need to do anything different

Posted by: JLB001

I haven't been posting much in anyone's journal lately. I wish I didn't have to do cardio and could bulk up to my fat self agian! Certainly alot easier!! Bulking to me is eatting everything and anything. You'll have better results with yours. Good Luck with it!

Posted by: gwcaton

Quote:

Originally posted by JLB001
I haven't been posting much in anyone's journal lately. I wish I didn't have to do cardio and could bulk up to my fat self agian! Certainly alot easier!! Bulking to me is eatting everything and anything. You'll have better results with yours. Good Luck with it!

Thanks Jodie ! You're a sweetheart ! you are just doing two comps aren't you ? What are your plans after that ?

Posted by: Premo55

I never do cardio if I can help it, bulking or cutting, hahaha. Life is good.

Good luck, man, wish I was bulking right now.

Peace.

Posted by: gwcaton

Whew!!!! It felt good this morning ! Did chest and bi's . Details this evening

Posted by: JLB001

Quote:

Originally posted by gwcaton
Thanks Jodie ! You're a sweetheart ! you are just doing two comps aren't you ? What are your plans after that ?

Lots of junk! LOL Just kidding, not really sure after the July one. Will have to look at the Calender and see what would be next.

Posted by: gwcaton

Bench Press
125 x 12
140 x 12
160 x 12
180 x 6
125 x 12
Incline D.B. Flyes
5 sets of 35 lbs x 12
barbell curls
75 x 12
75 x 12
75 x 10
75 x 10
75 x 8
D.B. concentration curls
20 x 12
15 x 12
15 x 12
15 x 12
20 x 10

Notes:
1st wo after a 2 week layoff. Start of a 12 week bulk. But if I feel like I'm putting on too much fat Ill go back to a cutin a heart beat ! LOL
Just kind of playing for the first week to get back in the groove. More seriuos next week and starting the 3rd week .. Look out !!!!

Todays diet
Meal 1
1 c cott. cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
meal 3
4 oz lean beef patty
1 c green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
8 oz chicken
1 c spinach
1/2 c black beans
meal 6
16 oz protein shake
22 oz water
2 tbsp Nat pb

Approx 2500 cal - 47% P , 27 % C, 26% F

Notes:
coffee pre wo
creatine post wo
22 oz water during wo.

Tomorrow is abs ! I know thats gonna hurt !

Posted by: chiquita6683

hey sweety! howsit hangin? i mean, um er

^lol u know what i was thinkin! post this in my journal plz*flutters eyelashes*

u know ur awesome baby!

^ kind of post used to intimidate me!

like ALOT!!!

well ha ha ha! look whos bad now?

*turns and blushes*

hey im workin on aHUGE post right now, its really really good 2

but my attentions spent, so im checkin mail

Posted by: gwcaton

Quote:

Originally posted by chiquita6683

hey sweety! howsit hangin? i mean, um er

^lol u know what i was thinkin! post this in my journal plz*flutters eyelashes*

u know ur awesome baby!

^ kind of post used to intimidate me!

like ALOT!!!

well ha ha ha! look whos bad now?

*turns and blushes*

hey im workin on aHUGE post right now, its really really good 2

but my attentions spent, so im checkin mail

Hi Babe ! I enjoy your cockiness so don't worry just be you ! xoxoxo

Posted by: gwcaton

Cable crunches
55 x 20
70 x 20
70 x 20
85 x 15
85 x 15
Side bends w/Oly bar across shoulders
5 sets of 20
Hanging knee raises
5 sets of 20

Notes:
Workout felt good! My friends , the abs, are still noticeable and I can tell I worked them.

Todays diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz salmon patty
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protien shake
22 oz water
Meal 5
8 oz chicken
1 c corn
22 oz water
coffee
Meal 6
16 oz protein shake
22 oz water
1 tbsp Nat pb

Notes:
l-glutamine asa i got up this am.
coffee 1/2 hr later
creatine post wo
22 oz water during wo.

My wifey thought I had worked sooo hard tonight after I got home from work ( weed eating and detailing the interior of a guys Town car ) that she brought me a Banana split ! Yes I ate it . didn't want to hurt her feelings ! LOL

I can sure tell I'm back on a "diet" and taking supps and drinking a boat load of water. I'm pissing every 45 minutes and passing gas when I'm not pissin' !!!

Posted by: P-funk

LOL, man, I am dieting and eating more cals than you. I woul dbe so hungry if I ate your diet.

How heavy are you hoping to get up to??

Posted by: gwcaton

Quote:

Originally posted by P-funk
LOL, man, I am dieting and eating more cals than you. I woul dbe so hungry if I ate your diet.

How heavy are you hoping to get up to??

Hey i got to start somewhere ! Thats 500 calories a day more than what I was eating . I'll do this for a week and then up it some each week .

No set weight I'm shooting for . Just doinf this more for a change of pace /shock treatmant for my body . been doing the fat loss thing for almost a year and a half !

Posted by: P-funk

damn, hypocaloric for a year and a half!!! LOL, and I complain about 14 weeks!!

Posted by: gwcaton

Quote:

Originally posted by P-funk
damn, hypocaloric for a year and a half!!! LOL, and I complain about 14 weeks!!

14 weeks! A drop in the bucket man ! You can do that standing on your head !

Posted by: P-funk

Quote:

Originally posted by gwcaton
14 weeks! A drop in the bucket man ! You can do that standing on your head !

LOL, no you can do that standing on your head. I am used to eating 4500 cals per day!!

Posted by: JLB001

I want Icecream.

That was very good of you to eat the Bannana Split. It would have been gone in less than 5 secs. here in the house.

Posted by: gwcaton

Quote:

Originally posted by JLB001
I want Icecream.

That was very good of you to eat the Bannana Split. It would have been gone in less than 5 secs. here in the house.

Awwwwwwww Jodie ! I may be eating Ice cream but you are the one looking HOT !!!!!!!!!

Posted by: JLB001

That's sweet to say. But today is one of those days that I don't feel that way. I'd rather have the icecream today.

Posted by: gwcaton

Quote:

Originally posted by JLB001
That's sweet to say. But today is one of those days that I don't feel that way. I'd rather have the icecream today.

This too will pass ! Hotstuff !

Posted by: JLB001

True...until then I get gum. popsicles. lettuce and more gum

Posted by: gwcaton

chew , chew, chew , ...

Posted by: Paynne

Try Ben & Jerry's Chunky Monkey. I cheated with some a few days ago, and after not eating sugar for a few months it was WAY better than sex

Posted by: gwcaton

Quote:

Originally posted by Paynne
Try Ben & Jerry's Chunky Monkey. I cheated with some a few days ago, and after not eating sugar for a few months it was WAY better than sex

LOL

Probably depends on who you're having sex with !

Posted by: PreMier

Oh.. man...

Posted by: gwcaton

W.G. Pulldowns to front
100 x 12 , 5 sets
Seated low pulley rows, N.G.
130 x 12 , 5 sets
Barbell shrugs
215 x 12 , 5 sets
triceps pressdown
45 x 12 , 5 sets
Reverse grip tricep pressdown
25 x 12 , 5 sets

Notes:
Damn I'm weak ! No more two week lay offs ! 1 week max !

Today's diet
Meal 1
1 c cott chse
1/2 c oatmeal w/ protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6oz tuna
1 c broc
1 c brwn rice
22 oz water
meal 4
16 oz protein shake
22 oz water
meal 5
6 oz salmon patty
1 c green beans
22 oz water
coffee
Meal 6
16 oz protein shake
22 oz water
2 tbsp Natpb

Notes:
L-glutamine asap
coffee
22 oz water during workout
creatine post wo

Posted by: PreMier

Nice workout Gary!

Posted by: gwcaton

Quote:

Originally posted by PreMier
Nice workout Gary!

Thanks but I'm way off . But I'll be back in the swing of things in about 2 weeks !

Posted by: PreMier

That is to be expected. You were on vacation, and now just getting back into the swing of things. Just keep up the bulk, and I am positive that strength will be up in no time

Posted by: JLB001

ok....You can have bad lifts for this week only! Next week....Must be better!

Ya know what I hate about switching gyms? (not that I do this often, been at the same 24 hr fitness over 2 yrs)

Is that the weights always seem so damn different! When I had my trainer and was training at a different gym, my lifts were alot more. Now, I think they are like shit! Craig says it has to do with the pulleys and stuff. But damn, db are db...right?

Posted by: gwcaton

Quote:

Originally posted by JLB001
ok....You can have bad lifts for this week only! Next week....Must be better!

Ya know what I hate about switching gyms? (not that I do this often, been at the same 24 hr fitness over 2 yrs)

Is that the weights always seem so damn different! When I had my trainer and was training at a different gym, my lifts were alot more. Now, I think they are like shit! Craig says it has to do with the pulleys and stuff. But damn, db are db...right?

Yes Ma'am !!!! Next week will be better ma'am ! Thank you Drill Sergeant ! LMAO !

Hmmmm I would have to agree with both your observations, the pulley thing and definetly the db are db .

Posted by: gwcaton

Cable crunches
70 x 20
85 x 15, 4 sets
Sidebends w/Oly bar across shoulders
3 sets of 20
Hanging knee raises
5 sets of 20

Notes:
Hey increased weight on cable crunches !
Need to find a way to add weight to the hanging knee raises

Todays diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6oz tuna
1c peas
1 c. brown rice
22 oz water
Meal 4
16 oz proetien shake
22 oz water
Meal 5
4 oz steak
1 c green beans
22 oz water
coffee
Meal 6
16 oz protein shake
22 oz water

Notes:
L-glutamine asap
coffee pre wo
22 oz water during wo
creatine post wo

Unscheduled foods . LOL
peanut M&M's
vanilla shake

Posted by: PreMier

RE: Hanging Knee Raises: Hold a dumbell with your feet?

Its ok to have "Unscheduled" foods. Your bulking

Posted by: gwcaton

Quote:

Originally posted by PreMier
RE: Hanging Knee Raises: Hold a dumbell with your feet?

Its ok to have "Unscheduled" foods. Your bulking

PreMeir ,
thanks for the tip , i was thinking that would work. LOL Yeah I know they are ok I just am still stuck in the fat loss frame off mind I guess. ! I'll get the hang of it pretty soon.

Posted by: gwcaton

Seated Press
5 sets 85 x 12
D.B. Lateral Lifts
10 x 15
15 x 10
3 sets 20 x 10
Seated Bentover D.B. lateral lifts
20 x 10
4 sets of 25 x 10
Barbell wrist curls
5 sets 100 x 10
reverse grip wrist curls
5 sets 70 x 15

Notes:
OOOOOOOO that felt good !

Todays diet
Meal 1
4 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
1 chicken tender from the deli !
Meal 3
8 oz chicken
1/2 c brown rice
1 c peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meals 5
2 chicken enchildas
1/2 c rice
1/4 refried beans
tea
Meal 6
16 oz protein shake
22 oz water
1 tbsp Nat pb

Notes:
coffee pre wo
22 oz water during wo
DAMN ! Just realized I forgot my creatine/L-glutamine this morning .
Man , my little body is sore ! Day off tomorrow . Legs on Sunday Then my body will be sore from top to bottom . Yeah Baby ! LOL

Posted by: PreMier

I dont understand the link in your sig..

Posted by: gwcaton

Quote:

Originally posted by PreMier
I dont understand the link in your sig..

PreMeir,

Which link? if it's the little green guy w/the sign...click on it .

Posted by: Rocco32

Hey GW, looking good in here! Good luck with the Bulk, I always have mental problems with bulking but I'm staying with mine this time. (Need to make it cleaner though

) Just trying to get an idea of your workouts. What are your Rest Intervals and are you planning on doing higher reps for the bulk or is that just getting back into it after 2 weeks off?

Posted by: gwcaton

Quote:

Originally posted by rock4832
Hey GW, looking good in here! Good luck with the Bulk, I always have mental problems with bulking but I'm staying with mine this time. (Need to make it cleaner though

) Just trying to get an idea of your workouts. What are your Rest Intervals and are you planning on doing higher reps for the bulk or is that just getting back into it after 2 weeks off?

Rock,

I'm just getting back into the swing of things for the first 2 weeks and then i will get seriuos. This is my firsttime for a bulk but i will probably do 5 sets with reps running 10 , 8, 6. 4 and the last set I'm kind of up in th eair but at least 10 maybe a few more. I really like to pump up the muscle on the last set.

My rest intervals this week have been virtually none but when I get tothe real stuff I will probably do at least 1 minute between sets and several between exercises. How are your rest intervals ? I need to check out some of the other bulking journals in the next few days to get a better idea .

Posted by: gwcaton

No work out or set diet plan. Ate whatever , whenever and how much I felt like . LOL

Spent most of the day working on the 'vette. Tried my hand at some pinstriping ( came out ok for a first try ) , ripped and i do mean ripped the rocker panels off and stripped the paint off of them. They were a really nice brushed aluminum underneath! Why they painted them black I don't know.
Went and saw the movie Van Helsing. It was pretty good. Kate Beckinsale or whatever her name is looked good in those tight black pants !

Cat Woman is coming soon ! Halle Berry !!!! I

just thinking about her in that cat woman suit ! She is HOT !!!!

Anyway, today is leg day !! i will be soooooo sore ! Anybody feel sorry for me ?

Happy Mother's Day to all the Mom's !

Posted by: Rocco32

If I'm going heavy, which i usually do when bulking I try to rest at least 2 min between sets. Different things work for different people, I'm still figuring out what works for me

Posted by: P-funk

Quote:

No work out or set diet plan. Ate whatever , whenever and how much I felt like . LOL

AH....my favorite part of bulking. lol

Posted by: Mike51

wasnt today leg day?????? and I see what posted????

j/k

Posted by: gwcaton

Quote:

Originally posted by Mike51
wasnt today leg day?????? and I see what posted????

j/k

Mike that was yesterday's . I posted it this morning before I did legs .

Will post todays stuff shortly

Posted by: Mike51

ok never mind

Posted by: gwcaton

Squats
3 sets 125 x 10
155 x 10
165 x 10
Leg extensions
90 x 10
3 sets 115 x 10
90 x 10
Leg curls
5 sets 70 x 10
Seated calf raises
5 sets of 150 x 15
Standing calf raises
5 sets 175 x 15

Notes:
Calf raises were super sets . Are super sets allowed on a bulk ? I have no idea. Never paid that close of attention. I would image anything is allowed as long as it works for you .

Todays Diet

Meal 1
3 e.w.
1 w.e.
1/2c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water

Rest of the day was hit and miss 2 diff mother's day dinners

Did have another protein shake mid evening.

Posted by: Rocco32

Quote:

[i][b]Originally posted by gwcaton Are super sets allowed on a bulk ? I have no idea. Never paid that close of attention. I would image anything is allowed as long as it works for you .

Totally! If Supersets can be done anytime

Posted by: gwcaton

Quote:

Originally posted by JLB001
ok....You can have bad lifts for this week only! Next week....Must be better!

This one is dedicated to Jodie ! LOL

Bench Press
125 x 12
180 x 10
200 x 6
215 x 4
250 x 1 ( PR ) probably could of done 2 but i was so amazed I did one I had it racked back up before I knew what I was doing . Just threw this in on a whim.
125 x 15
Need to increase these next wo.

Incline D.B. Flyes
35 x 12
40 x 10
45 x 8
50 x 6
35 x 12
Think I'll switch over to cable flyes for awhile . Been doing d.b. flyes for a looong time

Barbell curls
85 x 10
95 x 8
105 x 4
105 x 4
70 x 12
Probably ought to lighten up on these next time . Too much swing towards end of set 2 nad sets 3 & 4

D.B. concentration curl
20 x 10
25 x 8
30 x 6
35 x 4
20 x 15

Notes: Good wo. Hard to beleive I will be increasing weights for bench press next week.

Today's diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef
1 c green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb /all fruit sandwich YUMMY !!!!

Notes:
wake up coffee
22 oz water during wo
creatime & L-glutamine post workout

Posted by: PreMier

Amazing... congrats on the PR.

Posted by: P-funk

Way to go on the bench press personal best!!

Posted by: Rocco32

Awesome job buddy! BTW, how many hours apart are your meals?

Posted by: gwcaton

Hey , Thanks everybody!

Rock my meals are 2 to 2 .5 hrs apart.

Time to do abs

Posted by: Rocco32

Really? And you only get 6 meals? Have fun with abs!

Posted by: gwcaton

Quote:

Originally posted by rock4832
Really? And you only get 6 meals? Have fun with abs!

Well, I'm sure i sneak in a few things that i don't remember until later. A couple of chicken tenders here a cookie there. An apple or some grapes. it's all so easy to get working in the grocery store! LOL

Posted by: gwcaton

Cable crunches
70 x 20
85 x 15
100 x 10
115 x 5 ( too heavy )
85 x 15

Side bends
3 sets of 20 w/Oly bar across shoulders

Hanging knee raises
bodyweight x 20
bw + 20 lbs x 12
bw + 20 x 10
bw + 20 x 10
bw x 20

Notes:
Short and to the point. I like it like that.

Today's diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 oatmeal rasisn cookies
Meal 3
6 oz chicken
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
peanut M&M's heehee
meal 5
1/2 small pizza
tea
meal 6
16 oz protein shake
Nat pb and all fruit sandwich Love this stuff!
22 oz water

Notes:
am coffee
22 oz water during wo
supps

Posted by: Rocco32

Looks good. How do you like training abs like that?

Posted by: gwcaton

Quote:

Originally posted by rock4832
Looks good. How do you like training abs like that?

Hmmmmmm , well I like it . It is only "routine" I've ever done that I have actually seen/felt results. I really like the cable crunches , the hanging knee raises w/weight is going to take some getting use to ( kind of awkward right now )

Posted by: Rocco32

are you on one of those chair like things you hang on to do it or do you hang by your hands?

Posted by: gwcaton

Quote:

Originally posted by rock4832
are you on one of those chair like things you hang on to do it or do you hang by your hands?

I hang by my hands from my chinning bar

Posted by: Rocco32

I should start doing that!

Posted by: gwcaton

Wide grip pulldowns to front
100 x 10
115 x 8
130 x 6
145 x 4
100 x 12

Seated low pulley rows - narrow grip
130 x 10
150 x 8
165 x 6
195 x 4 (pr)
130 x 15
Need to increase next wo.

Barbell shrugs
215 x 10
235 x 8
255 x 6
285 x 4 (PR)
215 x 15
Need to increase next wo

triceps pressdown
45 x 10
55 x 8
70 x 6
80 x 4
45 x 15
Need to increase next wo

Reverse Grip Pressdown
25 x 10
35 x 8
45 x 6
55 x 4
25 x 15
Need to increase next wo.

Notes :
Good workout ! next weeks will be even better ! More PR's to come.

Todays' Diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/ protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
3 oatmeal raisin cookies
Meal 3
6 oz tuna
1 c. brocolli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
Am coffee
22 oz water during wo
supps

Posted by: PreMier

Isnt bulking GREAT! Nice PR's!

Posted by: gwcaton

Quote:

Originally posted by PreMier
Isnt bulking GREAT! Nice PR's!

so far so good .

Might take some weight and measurements this weekend just to see whats happened in the last 3-4 weeks ( 2 of which were no diet , no exercise ).

Posted by: chiquita6683

congratulations on your PRs baby!

bulking is fun!

sorry if i ever said anything inapropriate in here

Posted by: JLB001

Way to go Gary!

hehe....I knew you could do lots more.

I wanna do a bulk, bit not until after July. Maybe do a lil one after that. I dunno...have to figure out if I want to do more shows after that. I miss normal foods.

Posted by: gwcaton

Quote:

Originally posted by chiquita6683
congratulations on your PRs baby!

bulking is fun!

sorry if i ever said anything inapropriate in here

Thanks Maria !

No worries . You have nothing to apoligize for . Juat glad to hear from you again .

Posted by: gwcaton

Quote:

Originally posted by JLB001

Way to go Gary!

hehe....I knew you could do lots more.

I wanna do a bulk, bit not until after July. Maybe do a lil one after that. I dunno...have to figure out if I want to do more shows after that. I miss normal foods.

Thanks Jodie !

you're looking better and better ! That is some amzing changes you are making .

Posted by: gwcaton

Cable crunches
75 x 20
90 x 15
105 x 10
110 x 5
85 x 20
all but set #4 were an increase over last wo

side bends
3 sets of 20 w/Oly bar across shoulders

Hanging Knee raises
bw x 20
20 x 12
20 x 12
20 x 11
bw x 20
set 3 and 4 were an increase in reps over last time

Todays Diet

Meal 1
3 e.w.
1 w.e.
1/2 c oaqtmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
meal 3
6 oz tuna
1 c. peas
1 c. brown rice
22 oz water
meal 4
16 oz protein shake
22 oz water
choc chip cookie ice cream sandwich
Meal 5
4 oz steak
1 c, green beans
22 oz water
meal 6
20 oz protein shake
22 oz water
nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

Posted by: JLB001

Thank you Gary. I'm trying.

Posted by: gwcaton

Quote:

Originally posted by JLB001
Thank you Gary. I'm trying.

You're welcome !
Speaking of I'm Trying , where is that boy ?

Posted by: gwcaton

Seated Press
95 x 10
105 x 8
125 x 6
135 x 4
100 x 15
Need to increase next WO

D.B. Lateral lifts
15 x 10
25 x 8
30 x 6
35 x 4
20 x 15
Need to increase next wo

Seated bent over db lateral lifts
25 x 10
35 x 8
40 x 6
45 x 4
30 x 15
Need to increase these next WO

Barbell wrist curls
85 x 20
100 x 15
120 x 10
130 x 4 too heavy
100 x 15
These were an increase over last WO

Reverse grip wrist curls
65 x 20
75 x 15
80 x 10
80 x 10
65 x 15

Today's Diet

Meal 1
1/2 cup oatmeal w/protein
4 e.w.
1 w.e.
22 oz water
Meal 2
16 oz protein shake
22 0z water
2 chicken tenders
Meal3
4 oz lean beef
1/2 c brown rice
1 c peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal5
1/4 lbr w/cheese
fries
soda
wow been awhile since i had one of these. guess what ? they don't taste that great anymore !
Meal 6
16 0z protein shake
22 oz water
on the road so I took this with me.

Notes:
am coffee
22 oz water duriing wo
supps

Tomorrow is a day off ! yeah !

Posted by: gwcaton

No set diet , no exercise.

Weighed and measured today for the first time since I ended my Cut ( 4-17 ) Then had two weeks off from diet and exercise.

Started 5-3 on my bulk. Here are my stats as of today ( oh and I am using a new tape measure. Just for grins and giggles I measured the old one and I mean OLD, and it was off !!! It was cloth and had stretched out over the years ! Not by any great amount but I think it was almost a 1/4 " at 36 " so it was reading 35 3/4 at 36 !

Anyway :
4/17 5/15
chest 42.4 42
biceps 15 15 1/8
forearm 13.75 13 5/8
neck 15.5 15.5
waist 31.5 32.5
thigh 22.5 23
calf 14.5 15

weight 166 175

Next months measurements should be more revealing

Posted by: atherjen

looks good to me!!

did I see burger and fri's?

what is becoming of you?

Posted by: gwcaton

Quote:

Originally posted by atherjen

looks good to me!!

did I see burger and fri's?

what is becoming of you?

but it doesn't really count if ti didn't taste that good , does it ? LOL Thanks for stopping in Jen !

I'm off to the dungeon for some legs this morning before going to work !

Posted by: Jill

I wish I could do a bulk...

Some days my diet is probably close to a bulk!

Hows 'Jill' doin'??

Posted by: gwcaton

Quote:

Originally posted by Jill
I wish I could do a bulk...

Some days my diet is probably close to a bulk!

Hows 'Jill' doin'??

Hey ! There's that pretty girl from Edmonton !!!! Hi Sweetie !

"Jill" is doing fine , Just like you she gets better looking every week.

Posted by: P-funk

Quote:

Originally posted by gwcaton
No set diet , no exercise.

Weighed and measured today for the first time since I ended my Cut ( 4-17 ) Then had two weeks off from diet and exercise.

Started 5-3 on my bulk. Here are my stats as of today ( oh and I am using a new tape measure. Just for grins and giggles I measured the old one and I mean OLD, and it was off !!! It was cloth and had stretched out over the years ! Not by any great amount but I think it was almost a 1/4 " at 36 " so it was reading 35 3/4 at 36 !

Anyway :
4/17 5/15
chest 42.4 42
biceps 15 15 1/8
forearm 13.75 13 5/8
neck 15.5 15.5
waist 31.5 32.5
thigh 22.5 23
calf 14.5 15

weight 166 175

Next months measurements should be more revealing

Wow, you have gained 10lbs!!! You are on your way

Posted by: gwcaton

Quote:

Originally posted by P-funk
Wow, you have gained 10lbs!!! You are on your way

Yeah but on my way where ?

Posted by: gwcaton

Squats
125 x 10
175 x 8
200 x 6
220 x 4
175 x 12
these were an increase over last wo

Leg Extensions
100 x 10
115 x 8
135 x 6
150 x 4
115 x 12
These were an increase over last wo
Need to increase these next workout

Leg Curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 10
These were an increase over last wo

Seated calf raises
150 x 20
170 x 15
190 x 10
170 x 15
150 x 20
These were an increase over last wo

Standing calf raises
175 x 20
195 x 15
215 x 10
195 x 15
175 x 20
These were an increase over last wo

Notes:
calf raises were super sets . My calves are killing me ! Thighs are a little sore too.

Today's Diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken tenders
Meal 3
6 oz tuna
1 c green beans
1/2 baked potato
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
8 oz chicken
1 c kidney beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
BANANA SPLIT !!!!!!!

Notes:
am coffee
22 oz water during wo
supps

Posted by: gwcaton

Bench Press
145 x 10
195 x 8
210 x 6
220 x 4
145 x 15
Theses were an increase over last wo

Cable crossovers
20 x 10
30 x 8
40 x 6
45 x 4
20 x 15
1st time for these

Barbell curls
80 x 10
90 x 8
100 x 5
100 x 4
75 x 12
Still a bit too heavy . Just too much swing on sets 3 & 4

D.B. concentration curl
25 x 10
30 x 8
35 x 6
40 x 4
20 x 12

Today's Diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken tenders
Meal 3
Homemade chicken taco salad
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
1/2 small pizza
ice tea
Meal 6
16 oz proteim shake
22 oz water
Nat pb & allfruit sandwich

Notes:
am coffee
22 oz water during wo
supps

Posted by: JLB001

mmm...burgers and fries! Yum!

wanna switch diets?

Posted by: PreMier

Junk bulker! LOL Pizza too!

Posted by: JLB001

Umm...there's other kinds of bulking?

Gary's is more fun...than just more added amounts of diet foods.

Posted by: PreMier

I at a bunch of diet foods

Posted by: gwcaton

you guys are sooooooooo funnnyy ! LOL

It's a dirty job but somebody has to do it !!

But I have to admit the pizza today was comfort food. I was a little depressed today. I got called into to the owners office today. Seems that a female co-worker thinks I'm on the verge of stalking her .! Just because the subject of "where do you live" came up in one of our conversations. Anyway , i knew she had a lot of problems from some previuos conversations but I never dreamt that I was one of them ! > Anyway I think I am just an excuse for her to quit her job The boss said that if she comes back to just avoid her like the plague. NO PROBLEM !!!

Posted by: Sapphire

Hi there Gary!!

Pizza sounds awesome to me! Yummy!!

Avoiding that woman sounds like a good idea to me... who need that aggravation?

Posted by: PreMier

WOW!

(avitar)

Posted by: gwcaton

Cable crunches
80 x 20
95 x 15
105 x 10
110 x 5
85 x 20
Sets 1, 2 and 5 were increases over last wo.

Side bends
3 sets of 20 w/Oly bar across shoulders

hanging knee raises
BW x 20
20 x 15
20 x 15
20 x 15
BW x 20
These were increases over last wo
Holding weight a little differently and made it more comfortable
Need to increase next wo

Today's Diet

Meal1
1 ccottage cheese
1/2 cup oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef patty
1 c green beans
22 oz water
meal 4
16 oz protein
22 oz water
3 oz chicken
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

My calves are still sore to the touch from Sunday !

Posted by: gwcaton

Quote:

Originally posted by PreMier
WOW!

(avitar)

Yes Saph is definetly the Queen of Avitars!!!!!!!

Posted by: PreMier

Yes, she made me a "hard member"

Posted by: gwcaton

W.G. Pulldowns to front
100 x 10
115 x 8
130 x 6
145 x 4
100 x 15
Need to increase next wo

Seated low rows
150 x 10
165 x 8
180 x 6
205 x 4 (PR)
130 x 15

Barbell shrugs
225 x 10
245 x 8
265 x 6
295 x 4 (PR)
215 x 15

Triceps pressdown
55 x 10
70 x 8
80 x 6
85 x 4
55 x 15
These were an increase over last wo

Reverse grip tricep pressdown
35 x 10
45 x 8
55 x 6
70 x 4
45 x 12
this was an increase over last wo but still need to go heavier !

Diet info later. got to go work on the Vette!

Posted by: PreMier

Wow.. more PR's!

Posted by: gwcaton

Meal 1
1 c cott cheese
1/2 c oatmeal w/ protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
3 oatmeal raisin cookies
Meal 3
6 oz tuna
1 c. brocolli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
Am coffee
22 oz water during wo
supps

Posted by: PreMier

How many cals you at now?

Posted by: gwcaton

Cable crunches
80 x 20
100 x 15 increase over last wo
105 x 10
110 x 5
85 x 20

Side bends
3 sets of 20 with Oly bar across shoulders

Hanging Knee raises
BW x 20
20 z 15
25 x 15
30 x 15
Bw x 20
These were an iincrease over last wo but still need to go heavier

Today's diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 oatmeal raisin cookies
Meal 3
2 porkchops
penne pasta w/maranara sauce
Italian peas
salad
tea Only worked half a day today so went to the lake and one of our fave places to eat (Pasta House)
Meal 4
4 oz steak
1 c green beans
22 oz water
Meal 5
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Only 5 meals today !!!!!!

Notes:
am coffee
22 oz water during wo
supps

While down at the lake stopped in at Vitamin world and bought some Creatine, L-Glutamine, whey protein.

Posted by: gwcaton

Quote:

Originally posted by PreMier
How many cals you at now?

PreMier,

Haven't officially checked it out but I'd say 3000 a day . Not a lot but compared to the 1900 I was doing its a pretty good increase. Will weigh again in a week and if no gains will up it again .

Posted by: Sapphire

Quote:

Originally posted by gwcaton
Yes Saph is definetly the Queen of Avitars!!!!!!!

I just read this... thank you Gary!

and PreMier.... I thought you already were a "hard" body!

Posted by: PreMier

I am trying :o

Part of my motivation is trying to snag a woman as beautiful as yourself

Posted by: gwcaton

Seated press
105 x 10
115 x 8
120 x 6
135 x 4
105 x 15
These were an increase but still need to go heavier !

D.B. lateral raises
20 x 10
25 x 8
30 x 6
35 x 4
20 x 15
Set 1 was an increase over last wo I think I can go heavier though

Seated bentover d.b. lateral lifts
30 x 10
35 x 8
40 x 6
45 x 4
30 x 15
set 1 was an increase over last wo but I think I can go heavier !

Barbell wrist curls
85 x 20
100 x 15
120 x 10
125 x 8
100 x 15

reverse wrist curls
65 x 20
75 x 15
80 x 10
85 x 6
65 x 20

Todays Diet

Meal 1
1/2 c oatmeal w/protein
4 e.w.
1 w.e.
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz tuna
1/2 c brown rice
1 c peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water Nat pb and all fruit sandwich

Notes:
amcoffee
22 oz water during wo
supps

Tomorrow if an off day ! Might paint the t-tops to the 'Vette ! Might go see Shrek 2 . I'm just a kid at heart.

Posted by: PreMier

I heard that Shrek2 was awesome.

Posted by: gwcaton

Squats
150 x 10
200 x 8
215 x 6
235 x 4
150 x 15
Sets 2, 3, 4 were PR's

Leg extensions
125 x 10
135 x 8
145 x 6
155 x 4 PR
125 x 12
All sets were an increase over last wo
Had to put counterbalance weights on bench to keep keep it on the floor .

Leg Curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 12
closing in on a PR !

Seated calf raises
150 x 20
170 x 15
190 x 10
170 x 15
150 x 20

Standing calf raises
175 x 20
195 x 15
215 x 10
195 x 15
175 x 20

Notes:

calf raises were super sets

Diet info later. After I finish fueling this massive muscle machine for the day ! ROFLMAO !!

Today's diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
2 chicken enchildas
refried beand
rice
tea
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c kidney beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

Posted by: gwcaton

Quote:

Originally posted by PreMier
I heard that Shrek2 was awesome.

Shrek was sold out so saw Troy instead. It wa ok . loooong ,but ok

Posted by: Sapphire

Hi Gary!

I liked Troy alot... lotsa hunks!

Posted by: PreMier

Nice new PR. Thats fantastic man

I saw Shrek 2. It was funny as hell! Its a definate must see!

Saphire- Have you ever studied the mythology around Troy? I heard that the movie was a crock of shit, and didnt have any of the gods in it, and lacked major material. "The director ruined this movie, it plays off of violence, blood, and Brad Pitt's body."

I dont plan on seeing it

Posted by: gwcaton

Quote:

Originally posted by Sapphire
Hi Gary!

I liked Troy alot... lotsa hunks!

I'm sure the hunks of "Troy" would like you too !

Posted by: gwcaton

Bench Press
150 x 10
200 x 8
215 x 6
225 x 4
150 x 15
These were all increase over last wo

Cable crossovers
25 x 10
35 x 8
45 x 6
50 x 4
25 x 15
These were an increase over last wo

Barbell curls
80 x 10
90 x 8
95 x 6
100 x 4
80 x 15

D.B. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Todays Diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef patty
1 c green beans
22 0z water
Meal 4
16 oz protein shake
22 oz water
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
A.m. coffee
20 oz water during wo
supps

Posted by: Sapphire

Quote:

Originally posted by PreMier
Nice new PR. Thats fantastic man

Ya know... hollywood did take a lot of liberties... but they always do. I did notice the discrepancies but the movie was still entertaining, no gladiator, but still good!

Posted by: PreMier

Quote:

Originally posted by Sapphire
Ya know... hollywood did take a lot of liberties... but they always do. I did notice the discrepancies but the movie was still entertaining, no gladiator, but still good!

Maybe I will consider seeing it. BTW, your avitar seriously blows my mind

Sorry for whoring in here Gary

Posted by: gwcaton

Quote:

Originally posted by PreMier
Maybe I will consider seeing it. BTW, your avitar seriously blows my mind

Sorry for whoring in here Gary

No problemo ! I enjoy it !

Posted by: Sapphire

Quote:

Originally posted by PreMier
Maybe I will consider seeing it. BTW, your avitar seriously blows my mind

Sorry for whoring in here Gary

At least RENT it.. I think it's worth seeing.

AND

Thank you but I HATE my legs, they are too small. Did you ever hear that song "I want muscles", well that is my theme song.

Posted by: gwcaton

Quote:

Originally posted by Sapphire
At least RENT it.. I think it's worth seeing.

AND

Thank you but I HATE my legs, they are too small. Did you ever hear that song "I want muscles", well that is my theme song.

Hi Gorgeous !

Never heard that song, have a link to it ? Oh and have a great day !

Posted by: Rocco32

One more post GW and you got it!

Posted by: chiquita6683

Posted by: Mavs

Hey GW...Just wanted to tell you I've learned a lot from your journal alone. I appreciate it and keep up the good work, man!!

Posted by: gwcaton

Cable crunches
85 x 20
100 x 15
105 x 10
110 x 6
85 x 20
sets 1 and 5 were increases over last wo. Think I'll up all sets next wo

Side bends
3 sets of 20 w/25 lbs in each hand
Don't want to do too many or use too much weight. Don't want big obliques

Hanging knee raises
BW x 20
25 x 15
35 x 15
40 x 10
BW x 20
These were an increase over last wo and i still think I can go heavier . A little but not too much

Today's diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken tenders
Meal 3
6 oz tuna
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
8 oz chicken
1 c corn
22 oz water
meal 6
16 oz protein shake
22 oz water

Notes:
A.m. coffee
22 oz water during wo
supps

Tomorrow is back and tri's ! Hmmmm something is wrong here , Just going over some of my wo's and I bench as much as i squat. That would be great if I benched 300 or more but as it is it kinda sucks !!!! Doesn't it ? Shouldn't my squats be a lot heavier than my bench ? Won't be too much longer and I might be doing as much as I bench for low pulley rows . Is my strength (s) out of wack ? HMMMMMM oh well. I'll just keep pluggin' along and trying to increase everything as often as possible and see what happens .

Posted by: gwcaton

Quote:

Originally posted by Mavs
Hey GW...Just wanted to tell you I've learned a lot from your journal alone. I appreciate it and keep up the good work, man!!

Mavs,

Really ? Cool ! Thanks for stopping in

Posted by: Sapphire

Quote:

Originally posted by gwcaton
Hi Gorgeous !

Never heard that song, have a link to it ? Oh and have a great day !

Nah.. but I can email it to you. PM me your address.
My day was pretty good overall. How bout you?
You really dont eat that much... I think I may eat more than you some days. Maybe I am bulking and didnt know it!

Posted by: gwcaton

Quote:

Originally posted by Sapphire
Nah.. but I can email it to you. PM me your address.
My day was pretty good overall. How bout you?
You really dont eat that much... I think I may eat more than you some days. Maybe I am bulking and didnt know it!

This weekend I weigh and measure to see if I need to up my calories. I am putting it on like I took it off . Nice and slow. I am around 3000 cals a day. Which is a lot more than the 1900 I was doing at the end of my cut .

Posted by: Mavs

Hey GW - How often would you suggest checking bodyweight to adjust caloric intake? Once a week? Every other week? Hell of an ab workout! Once again, I find myself taking notes! Keep up the good work, brotha!

Posted by: I'm Trying

Doing great Gary!! Keep it up buddy!! You seem like you are going on the right track.

Posted by: gwcaton

Quote:

Originally posted by Mavs
Hey GW - How often would you suggest checking bodyweight to adjust caloric intake? Once a week? Every other week? Hell of an ab workout! Once again, I find myself taking notes! Keep up the good work, brotha!

Mavs,

When I was on the cut I weighed /measured and made adjustments every week. I weigh and measure every two weeks on this bulk.

Posted by: gwcaton

Really good workout ! I could hardly drag my butt out of bed this morning and almost talked myself into going back to bed and working out in the evening but sucked it up and went out to the gym anyway . After about the 3rd set i was ready to go . All sets of all exercises were increases over last wo.

Wide grip pulldowns to the front
115 x 10
130 x 8
145 x 6
160 x 4
115 x 15
Mini-goal 175 (Basically BW ) by June 17 th

Seated low pulley rows ( n.g.)
160 x 10
175 x 8
200 x 6
220 x 4 PR
Wow ! only 60 more pounds on the weight stack. LOL

Barbell shrugs
235 x 10
250 x 8
275 x 6
300 x 4 PR
215 x 15
Made my goal! I wanted to be doing 300 by June !

Triceps pressdown
60 x 10
70 x 8
80 x 6
90 x 4
55 x 12

Reverse grip pressdown
45 x 10
55 x 8
65 x 6
75 x 4
45 x 15

Today's diet

Meal 1
1 c oatmeal
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
2 chicken tenders
22 oz water
Meal 3
6 oz tuna
1 c broccoli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
1/2 small pizza
tea
22 oz water
Meal 6
16 oz protein shake
nat pb and all fruit sandwich
22 oz water

Notes:
am coffee
22 oz water during wo
supps

Posted by: PreMier

Wow... Thats fantastic, I cant believe how fast you are moving up

Posted by: gwcaton

Quote:

Originally posted by PreMier
Wow... Thats fantastic, I cant believe how fast you are moving up

Yeah , it's kind of scarey ! I hope I don't wake up and find its a dream and I'm still 207 lbs at 22 % BF ! LOL

Posted by: Sapphire

WOW!! Congrats on your PR! Mmmm your diet makes my tummy growl. I want pizza

but I will save my cheat day for Friday...

Posted by: Mavs

That's AWESOME gw!! Congratulations on TWO PR's in one workout!!

Posted by: gwcaton

Cyndi, Eric ,

Thanks !

Posted by: gwcaton

Cable crunches
90 x 20
105 x 15
110 x 10
115 x 5
90 x 20
These were an increase over last time

Side bends
3 sets of 20 w/25 lbs in ea hand

Hanging knee raises
Bw + 25 x 20
Bw + 35 x 15
Bw + 40 x 10
Bw + 45 x 8
Bw + 35 x 15
Set 1 and 5 were just right but could go heavier on sets 2, 3, and 4

Today's Diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken breast strips
Meal 3
6 oz tuna
1c peas
1 c pasta
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb and allfruit sandwich

Notes:
am coffee
20 oz water during workout
supps

probably had 6 oatmeal rasin cookies throughout the day

Posted by: Mavs

6 oatmeal raisin cookies...mmmmmm!!

Nice Ab workout, brotha!...are you noticing any difference in the obliques with the side-bends?

Posted by: gwcaton

Quote:

Originally posted by Mavs
6 oatmeal raisin cookies...mmmmmm!!

Nice Ab workout, brotha!...are you noticing any difference in the obliques with the side-bends?

No not noticing any diff in the obliques , I just do the side bends just so I'm not totally ingoring them. But the rest of the abs ... yes I notice a difference. Kind of lookin forward to tommorrows weigh and measure and to the end of this bulk. Can't wait to see what I end up with . !

Have a great weekend ! Hopefully there will be some sunshine . It has done nothing but rain this week.

Posted by: Rocco32

Looking good Gary. You should take some pics as well!

Posted by: gwcaton

Quote:

Originally posted by rock4832
Looking good Gary. You should take some pics as well!

Thanks Rock . I will if I don't get in too big of a hurry tomorrow morning. I hope to go test drive a porsche Saturday if its not sold already, so kind of depends on when he will be around to show it .

TGIF !!!

Posted by: Jill

I hate doing abs

Hey, where did that cheeseburger avi go?

Posted by: Sapphire

Morning Sweetie!

Have a great weekend!
Thanks for the nice comments you made about my newest pic!

Posted by: gwcaton

Quote:

Originally posted by Jill
I hate doing abs

Hey, where did that cheeseburger avi go?

Hi Miss Jill !!!!!

I use to hate abs too until they finally started to grow . I had to get rid of the cheesburger avi. I didn't want to be responsible for pushing someone over the edge into a cheat.

Don't you like the avi with "Jill" in it ?

xoxo

Posted by: gwcaton

Seated Press
105 x 10
120 x 8
130 x 6
145 x 4
105 x 14
These were an increase over last wo. set 4 was real good , think i can still go heavier on sets 2 & 3

D.B. lateral lifts
20 x 10
25 x 8
30 x 6
35 x 4
20 x 15

Seated bent over D.b. laterals
30 x 10
35 x 8
40 x 6
45 x 4
30 x 15

Barbell wrist curls
85 x 20
100 x 15
120 x 10
125 x 5
100 x 15

Reverse grip wrist curls
65 x 20
75 x 15
85 x 15
95 x 15
65 x 20
Need to increase these next workout

Today's Diet

Meal 1
1/2 cup oatmeal w/ protein
4 e.w.
1 w.e.
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken breast strips
Meal 3
8 oz chicken
1/2 c pasta
1 c peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c brocolli
1/2 c pasta
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb and all fruit sandwich

Notes:
A.m. coffee
20 oz water during workout
supps

Posted by: Mavs

Awesome workout Gary! Going to test drive a Porsche, huh? Possible purchase in the near future?? Nice!!!!

Posted by: PreMier

Gdubya has money burning a hole in his pocket.

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Gdubya has money burning a hole in his pocket.

ROFLMAO !!!! I kept thinking .."What the hell does the President have to do with anything in here ?"

No this car is really under priced and if it isall he saysit is it will make a nice turn around car. Plus be fun to drive for awhile until it sells .

Posted by: gwcaton

Here are a few pics . Will post more and details of weigh and measure this evening.
Be nice !

Posted by: Mavs

Looking good, Gary! You can definitely see some growth! Keep it up. Do you have your own home gym by the way?

Posted by: JLB001

Nice work there Gary!

Posted by: gwcaton

Quote:

Originally Posted by Mavs

Looking good, Gary! You can definitely see some growth! Keep it up. Do you have your own home gym by the way?

Eric,

yeah , we built a 30 x 50 garage for our cars and I took over the 24 x 20 garage at the house for my gym !!

Jodie ,

Thanks ! I hope to look as good as you some day soon.

Posted by: JLB001

You can't....Your not equipped the same way.

I got this J.Lo butt going on and a few other things....

Posted by: gwcaton

Quote:

Originally Posted by JLB001

You can't....Your not equipped the same way.

I got this J.Lo butt going on and a few other things....

Glad to see all this dieting hasn't taken a toll on your sense of humour !

Posted by: gwcaton

ok here it is :

4 -17-04 5-29-04
Bf % - 5 % 5.75 %
weight - 169 176
lbs fat - 8.5 10
LBM - 161 166
fat change +1.5 lbs

chest - 42 43
bi's - 15 1/8 15 1/4
forearm - 13 5/8 13 5/8
neck - 15.5 15 5/8
waist - 31.5 33.5

thigh - 23 23 3/8
calf - 15 15

Can definetly tell the fat went back to the lower back/lovehandle area ! Even in the pics !

Oh and as always I don't believe that my Bf % is really that low but i use the same caliper and measure the same place , the same way, the same day and time of day so i use the changes as my indicator not the bf% . I use the 7 point method from Bodyfat percentage

Oh and I only gained a pound the last 2 weeks so I will up the cals. maybe try for 7 meals a day .

Posted by: JLB001

Quote:

Originally Posted by gwcaton

Glad to see all this dieting hasn't taken a toll on your sense of humour !

Shhh...don't tell anyone.

Posted by: gwcaton

Quote:

Originally Posted by JLB001

Shhh...don't tell anyone.

ok , and don't tell anybody I uploaded some more pics to my gallery

gary's pics

Posted by: Mavs

Look at that LBM shooting up!! 5 lbs! How long are you going to keep bulking? Keep up the good work, man!

Posted by: Mavs

Oh, and did you get to test drive the Porsche yesterday??

Thanks for the bodyfat testing website as well!! i've been looking for something like that...the calipers I have just measure based on one measurement on the waist. I'm thinking that it can't be all that accurate!

Posted by: gwcaton

Quote:

Originally Posted by Mavs

Oh, and did you get to test drive the Porsche yesterday??

Thanks for the bodyfat testing website as well!! i've been looking for something like that...the calipers I have just measure based on one measurement on the waist. I'm thinking that it can't be all that accurate!

Eric ,
I usually do everything in 12 week cycles so this bulk will be over at the end of July then unless something changes I plan on goin back to a cut. Getting ready for the big 5 0 next April and my goal is a set of ripped abs by then. Professional pics , the whole nine yards . Just top prove to myself I can do it .

The Porsche is sitting in the garage!!! That sucker does not like to go slow, it is not happy unless it is turnig out the RPM's . It's just a little 4 banger but with that turbo it really moves ! You can hear the turbo whistle when you put your foot into it. I will spend most of the day tomorrow cleaning it up and then post some pics when I'm done. Bought it mainly to turn around for a profit so I can afford to work on my true passion... my 69 Super Bee !

Are you using the accumeasure calipers for Bf ? I have one and was not happy with it and thought that measuring in one spot was kind of not looking at the whole picture. But it measures in mm's I think so it should be alright to use with the 7 point system. There is a 9 point system but I couldn't find my link. I use the 7 all the time anyway.

Posted by: gwcaton

Squats
150 x 10
200 x 8
220 x 6 PR
240 x 4 PR
150 x 15
Mini-goal : To do 100 lbs over body weight x 4 by July 25th

Leg extensions
125 x 10
135 x 8
145 x6
155 x 4
125 x 15

Leg curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 12

Seated calf raises Standing calf raises

150 x 20 175 x 20
170 x 15 195 x 15
190 x 10 205 x 10
170 x 15 195 x 15
150 x 20 175 x 20

Think I'll add some other super sets throughout my workout this week

Todays diet

Meal 1
3 e.w.
1 w.e
1/2 cup oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
1/2 small pizza

mushrooms

tea
22 oz water
Meal 4
16 oz protein shake
22 oz water
banana split

LOL Told ya I was gonna up my cals !
Meal 5
8 oz chicken
1 c kidney beans
22 oz water
meal 6
16 oz protein shake
22 oz water
nat pb and all fruit sandwich

Notes:
morning coffee
22 oz water during wo
supps

Posted by: Mavs

Nice workout once again, Gary! You're throwing around some serious weight! You can friggin Leg Extend my bodyweight 4 times!!

That's an great goal to shoot for by next April. Sounds like you'll have plenty of time to cut down!

The calipers I have are indeed Accu-Measure and they measure in millimeters so that site for the 7 checkpoint will work out great. The literature that came with it only had me measuring the one site so I'm interested (and kind of scared)

to use the 7 point method.

Can't wait to see the pics of the Porsche...Have fun with it tomorrow!!

Posted by: gwcaton

Quote:

Originally Posted by Mavs

Nice workout once again, Gary! You're throwing around some serious weight! You can friggin Leg Extend my bodyweight 4 times!!

to use the 7 point method.

Can't wait to see the pics of the Porsche...Have fun with it tomorrow!!

Thanks Eric.

Great day so far The sun is shining !!!!! Its rained almost everyday for the past week and most of this weekend. Sooooo it's time to do some cruising ! Probably take "Jill" for a spin to Sedalia and get a few things for cleaning the Porsche.

Bench press
150 x 10
200 x 8
215 x 6
225 x 4
150 x 15
I feel an increase coming on

Cable crossovers
25 x 10
35 x 8
45 x 6
50 x 4
25 x 15
Need to increase sets 1, 2 & 5

Barbell curls
80 x 10
90 x 8
95 x 6
100 x 4
75 x 15
almost ready for an increase

D.B concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Diet info at end of day !

Posted by: Rocco32

Looks like alot of increases coming up, Congrats! That's always a great feeling isn't it!

Posted by: cajunFit

Hi Gary!

Workouts look great

Keep up the good work!

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Looks like alot of increases coming up, Congrats! That's always a great feeling isn't it!

Rock,
Thanks ! I hope so, maybe not nest wo but definetly the time after that. I felt stronger/the weights went up easier today than last time but not quite easy enough that I'm ready to up the weight yet. And yes it is a great feeling.

How's things going for you ? Surgery yet ?

Posted by: gwcaton

Quote:

Originally Posted by cajunFit

Hi Gary!

Workouts look great

Keep up the good work!

Tanya !!! Hi Gorgeous!

I am soooooo in awe of you ! Your amazing transformation and then getting up in front of all those people !!!!! I could never do that ! Congrats !!!

Posted by: gwcaton

Of "Jill" and the 924 Turbo .

The first one is a before of "Jill" and then an after. The 924 Turbo pic is a before pic. Won't have an after pic for about a week or so .

Posted by: Rocco32

Had surgery Fri. Doing great now. Can see perfect, close and far away! It's an awesome feeling! I've spent the past 20 years in glasses, now I threw them away!

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Had surgery Fri. Doing great now. Can see perfect, close and far away! It's an awesome feeling! I've spent the past 20 years in glasses, now I threw them away!

I always wanted to have that surgery but just never did. Is there like an age limit or anything like that ?

Glad it worked for you !!!!!! Now you can go crazy for a few weeks cos ya can't wo!!!!

Posted by: Rocco32

I don't think there is an age limit. My Dad had it done when he was 45, that was about 8 years ago when it first came out.

Haha, I'll be in the gym this Wed. I'll only be lifting light, but I'll be lifting!

Posted by: Mavs

"Jill" cleaned up nice!!! Did you take those today? I bet you're glad to have some sunshine!! Hasn't most of Missouri been getting it's share of pretty powerful thunderstorms?

Posted by: gwcaton

Quote:

Originally Posted by Mavs

"Jill" cleaned up nice!!! Did you take those today? I bet you're glad to have some sunshine!! Hasn't most of Missouri been getting it's share of pretty powerful thunderstorms?

Eric ,
the answer to all the questions is YES !!!

Posted by: gwcaton

Meal 1
1c cott cheese
1/2 c oatmeal w/protein
22 oz water
Meal2
16 oz protein shake
22 oz water
lean ham on wheat bread w/cheese
Meal 3
3 BIG homemade tacos
tea
Meal 4
16 oz protein shake
22 oz water
lean ham on wheat w/cheese
Meal 5
8 oz chicken
1c corn
1/2 c black beans
22 oz water
Meal6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

OH and during the day I also had a banana split and a bowl of popcorn

Posted by: gwcaton

Hey , it's like 5am , where is everybody ?! I have to work the produce dept this week so go in earlier. That means getting up earlier to wo before work. Good thing its only 4 days !

Posted by: atherjen

banana split??

now thatta man!! yummmm

Posted by: gwcaton

Cable crunches
95 x 20
110 x 15
115 x 10
120 x 5
95 x 20
Grow little Abbies ! Grow !!
These were an increase over last wo. Warm up set has grown by 25 lbs since 5-11.

side bends
3 sets of 20 w/25 lbs ea hand

Hanging knee raises
25 x 20
40 x 15
45 x 10
50 x 6
35 x 20
ouch !! That felt good ! LOL
An increase over last wo
still think I can go heavier ! I think my abs are the only thing really growing !

Diet info this evening

Todays diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Lean ham w/cheese on wheat
Meal 3
6 oz tuna
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
3 oatmeal rasin cookies
Meal 5
8 oz chicken
1 c corn
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
Am coffee
22 oz water during wo
supps

Posted by: JLB001

Grow little Abbies ! Grow !!

You sound like me with my leg fat. LOL But I am saying go bye bye buttfat!

Posted by: gwcaton

Quote:

Originally Posted by JLB001

Grow little Abbies ! Grow !!

You sound like me with my leg fat. LOL But I am saying go bye bye buttfat!

If only it was that easy !! but whatever you are doing is working!

Posted by: Mavs

G-Dub! Did the "Grow little Abbies! Grow!!" work???

Posted by: gwcaton

Quote:

Originally Posted by Mavs

G-Dub! Did the "Grow little Abbies! Grow!!" work???

I think so, I mean I feed them , water them, talk to them, I think they are responding ! LOL OH wait thats the tomato plants . Oh well.

Posted by: Dipsh!t

good luck, you can do it!!!

Posted by: gwcaton

Quote:

Originally Posted by Dipsh!t

good luck, you can do it!!!

Dip ,
Thanks!
How's things in Australia ? Do you have a journal started ?
Well I am out the door , today is back and tri's ! Time for some more PR's

Posted by: PreMier

Yes more PR's... Gary, your new name should be Captain Insane-O

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Yes more PR's... Gary, your new name should be Captain Insane-O

Captain Insane - O !!!! Nah !!!!!! But I did get like 5 Pr's this morning Gonna be hard to beat that for awhile !

Posted by: gwcaton

Wide grip pulldowns to front
115 x 10
135 x 8
150 x 6
175 x 4 PR
115 x 15
Sets 2 thru 4 were increases
Think I still have a little more in me for these

Seated pulley row
160 x 10
190 x 8
220 x 6
230 x 4 PR
160 x 15
Sets 2 thru 4 were increases
230 was pushing it to the limit

Barbell shrugs
235 x 10
255 x 8
285 x 6
305 x 4 PR
215 x 15
Sets 2 thru 4 were increases
Felt good !

Triceps Pressdown
60 x 10
75 x 8
90 x 6
100 x 4 PR
55 x 15
sets 2 thru 4 were increases

Reverse grip pressdown
35 x 10
50 x 8
60 x 6
75 x 4 PR
45 x 15
sets 2 thru 4 were increases

Damn , I was wore out !

Today's Diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
ham and cheese on wheat
2 oatmeal raisin cookies
Meal 3
6 oz tuna
1c brocolli
1 c pasta salad
22 oz water
Meal 4
16 oz protein shake
22 oz water
3 oatmeal cookies
Meal 5
1/2 small pizza
mushrooms
tea
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

Posted by: Mavs

Once again, GREAT workout Gary! Your intensity and focus must be through the roof with these PR's falling day-in/day-out! Congrats, buddy!!

Posted by: gwcaton

Quote:

Originally Posted by Mavs

Once again, GREAT workout Gary! Your intensity and focus must be through the roof with these PR's falling day-in/day-out! Congrats, buddy!!

E,

Thanks , but i haven't decided if the intensity is the thing or if I've just been screwing off up until now !

(CLICK HERE here to view the original thread with full colors/images)

1st time "Bulking"

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