G-dub's P/RR/S [Forum Archive]

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G-dub's P/RR/S

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Posted by: gwcaton

July 31, 2004

Tomorrow , Aug. 1st., I will give the P/RR/S a try for my next training cycle. So all you P/RR/S trainees please lend a hand for the next 9 weeks with suggestions .

Some of the exercises I've never done before so the first time through the weights may not be adequate. I will also need suggestions, at times, on substitute exercises since I train at home and don't have access to some of the equipment neccessary to perform those recommended.

Time to start eating extra clean too. Wanting to shed some of the baby fat I put on during the last 12 weeks. I will be posting diet also . Will start out by reducing cals by 15% from what I took in this week so I will be starting out at about 2800 cals with about a 45/35/20 split for P/C/F.

Well thats about it, Soooo ... I'm starting out with Power / Legs ! If you don't hear from me within the next 24 hrs. you 'll know the wo got the best of me, I plan an all out effort.

Thanks in advance for your help !

Gary

Posted by: rock4832

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

Posted by: Eggs

Gary... whats your strength and lean muscle mass at? You sure you should be doing a cutting phase? I generally push being conservative when changing lifting programs. Anyways, it might not be a bad idea to acclimate to that workout before changing your diet. Just to see how you respond. I havent been on in a while, so if you have already dont this my bad

I do the P/RR/S... and I enjoy it immensely. Just wait for leg week in RR and shock. God I love that nauesea that comes with it

Just playing. You're harcore, so you'll be able to handle all that... just remember that when you're holding your stomach like I do and hating all these fancy shamshy program creators. F U GP

Nah, enjoy... and reap the benefits. I've made gains each 3 week cycle from it, and I hope you do as well. If not, look to your diet for a weak link.

Good luck man, and really.. work out THAT hard

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

That is funny ! P-funk and PreMeir will get a kick out of that

And trust me the fat is there, mostly lower back and lower abs. Just got to know how to hide it !

Just giving it a whirl for a change of pace . If I don't get results any better than what I get making my own routines I'll switch back after this cycle, But you never know until you try .

What I was doing was a lot simpler thats for sure, at least to me .

Anyway glad you're back and congrats on the new job !

Posted by: gwcaton

Quote:

Originally Posted by Eggs

Gary... whats your strength and lean muscle mass at? You sure you should be doing a cutting phase? I generally push being conservative when changing lifting programs. Anyways, it might not be a bad idea to acclimate to that workout before changing your diet. Just to see how you respond. I havent been on in a while, so if you have already dont this my bad

I do the P/RR/S... and I enjoy it immensely. Just wait for leg week in RR and shock. God I love that nauesea that comes with it

Just playing. You're harcore, so you'll be able to handle all that... just remember that when you're holding your stomach like I do and hating all these fancy shamshy program creators. F U GP

Nah, enjoy... and reap the benefits. I've made gains each 3 week cycle from it, and I hope you do as well. If not, look to your diet for a weak link.

Good luck man, and really.. work out THAT hard

My strength ?
Squats - 300 x 4
Bench - 255 x 6
C.g bench - 225 x 4
Seated Press - 175 x 4
Barbell shrugs - 315 x 4
Leg extensions - 165 x 4
Leg curls - 110 x 3
W.g. pulldowns - 180 x 4
Low pulley rows - 235 x 4
Triceps press downs - 100 x 4

LBM around 180 lbs. give or take a couple of pounds. I just finished a 12 week bulk , gained 21 lbs.

Thanks for the input !

Posted by: Eggs

Sounds good Gary.

Your stats are quite similar to mine. A little stronger on the chest, a little weaker on the legs. However, I think you should give GPs workout a go at your current caloric intake. Maybe even add a little to get acclimated well. Then after 3 or 6 weeks start your cut. If you want I'll PM you with how I both cut and increase my leg lean muscle mass

Posted by: gwcaton

Quote:

Originally Posted by Eggs

Sounds good Gary.

Your stats are quite similar to mine. A little stronger on the chest, a little weaker on the legs. However, I think you should give GPs workout a go at your current caloric intake. Maybe even add a little to get acclimated well. Then after 3 or 6 weeks start your cut. If you want I'll PM you with how I both cut and increase my leg lean muscle mass

Sounds great. I am open to suggestions

Posted by: Eggs

Well screw it, nobody gets hurt by posting in open forum.

My greatest squat gains were made while running. Not long distance, but for between 20 and 40 minutes. A couple times a week at best. Fortunately, 20 minutes I think is close to the optimal time for cardio and cutting (without negatively affecting LMM). So sprints, 20 minute runs, etc, should significantely boost that. At least give it a try, it seriously worked for me. When I was doing it, I gained about 200lbs over the course of 6 months on my squat. It pretty much doubled. My max was aroung 460 or so. Either way, it felt good and my legs never lacked for energy to perform. With my current routine I'm not doing running, and I'm not making gains anywhere nearly as fast as I was when I was doing short distance / time running.

Anyways, if you want to give it a try, tell me how it goes. I think its good stuff personally. Gotta just work those legs hard

Posted by: gwcaton

Quote:

Originally Posted by Eggs

Well screw it, nobody gets hurt by posting in open forum.

My greatest squat gains were made while running. Not long distance, but for between 20 and 40 minutes. A couple times a week at best. Fortunately, 20 minutes I think is close to the optimal time for cardio and cutting (without negatively affecting LMM). So sprints, 20 minute runs, etc, should significantely boost that. At least give it a try, it seriously worked for me. When I was doing it, I gained about 200lbs over the course of 6 months on my squat. It pretty much doubled. My max was aroung 460 or so. Either way, it felt good and my legs never lacked for energy to perform. With my current routine I'm not doing running, and I'm not making gains anywhere nearly as fast as I was when I was doing short distance / time running.

Anyways, if you want to give it a try, tell me how it goes. I think its good stuff personally. Gotta just work those legs hard

OOOOOOOOOOO I don't know. When i graduated H.S. I swore I'd never run again ! LOL Too many years of running steps for football/wrestling .

But seriously i will keep it in mind and since it is here in my journal I won't have to try to remember where i put the info . Thanks!

Posted by: Eggs

Yeah... I know... that running stuff sucks. Seriously though, it gets into a rythmic part of you day and feels good in your routine. I cant deny the gains I made while I was doing it, I just think that my body seriuosly needed some stamina to back up any strength it has. Cant hurt to give a try

I'm defintely not one for overtraining though

Posted by: JerseyDevil

Good luck on your new journal Gary. As usual, I'm sure you'll nail your goals. Although I'm not a P/RR/S groupie, I'll probably chime in now and then with some comments or advice

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Good luck on your new journal Gary. As usual, I'm sure you'll nail your goals. Although I'm not a P/RR/S groupie, I'll probably chime in now and then with some comments or advice

JD,

Thanks, apreciate the comments and advice !

Posted by: Paynne

Hey, just thought I'd poke my head in on the new journal. Good luck, I'm sure you'll do great.

I've only been doing it for 8 weeks so far and I'm liking it. Of course I was looking for a cyclical program even before I came to this board so it was just what I was looking for. It breaks up the boredom nicely. Also, when I've done low rep routines in the past, my body feels beat down after only a few weeks, this way you have 3 weeks to recover between heavy workouts.

Posted by: gwcaton

Quote:

Originally Posted by Paynne

Hey, just thought I'd poke my head in on the new journal. Good luck, I'm sure you'll do great.

Well , if nothing else comes of it at least I can say i tried it . Make sure you set me straight when I make a mistake.

Posted by: gwcaton

Squats
300 x 4
300 x 4
300 x 6
Need to increase these next time
Leg press
180 x 6
300 x 6
350 x 6
Haven't done these in many years, Definetly need to get some more weight plates. Got my eye on a 300 lb Oly set here in town some guy has for $40.

Single leg extension
70 x 6
75 x 6
Good guess on what weight to start with.
Lying leg curl
90 x 6
100 x 6
110 x 3.5

Stiff legged deadlift
195 x 6
215 x 4
225 x 4
Never ever done these before and I don't think I did them right, These are for hamstrings right ? I think i need to do these while standing on a bench or a block or something. Didn't get a full stretch and feel it more in my lower back , then and now .

Any suggestions ? Comments?

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 egg whites
1 whole egg
water
Meal 2
16 oz protein shake
1 slice WW bread w/tbsp Nat PB
dozen grapes( unplanned)
water
Meal 3
6 oz tuna
1 c blackeyed peas
1 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz steak
1 c green beans
1 c peas
water
Meal 6
!6 0z protein shake
2tbsp Nat Pb
water

2812 cals
256 g protein, 241 g carbs, 53 g fat

Notes:
coffee pre wo
water during wo
creatine and L-glutamine post wo

Posted by: Rissole

Quote:

Originally Posted by gwcaton

July 31, 2004
Time to start eating extra clean too. Wanting to shed some of the baby fat I put on during the last 12 weeks.
Gary

What

you been eatin babies....

Workout looks good, i like to do hammies first and get them out of the way on leg day. When you do SLDL, concentrate on pushin your butt out and when you come up drive with your hips

I dont do them for heavy week cause i gotta use a w8 that is too heavy for my back.

Posted by: Sapphire

Hey Gary!!

Ris is right with SLDs push your tush way out... if you dont feel them in your hammies, you are NOT doing them right!! Workout looks really good! How do you feel??? I am starting my POWER week too, so we can suffer together. I did 100 pound 1 rep on bench on Friday night, my bf made me try... he's very supportive of my lifting. I love working out with him cause he pushes me to go heavy... sometimes I need to be pushed. I think I will reach 120 one day!!
GP has me do SLDs every leg workout without fail. BUT I of course do not go as heavy as Ris, the most I have ever done on those is 155. I actually prefer going a bit lighter on those, I feel I get a better stretch when I am not struggling to keep my back flat.

I am hungry so I am gonna go get something to eat now.

Posted by: Paynne

Concentrate on using your hams and butt to bring you back up from SLDLs. Then you'll feel it.

Posted by: gwcaton

Bench press
215 x 6
235 x 6
245 x 6
Would like to have done DB bench but my db's aren't heavy enough . only goes to 65 lbs . Maybe one of these days.
Incline bench
195 x 5
215 x 4
215 x 4 PR
Been several months since i've done these.
Weighted dips
25 x 6
35 x 6
40 x 6
Seated Press
155 x 4
155 x 5
155 x 4.75

Well i guess it makes a diff what order you do an exercise in and what other body parts you work with it. This is 20 lbs less than what I used 2 weeks ago.
Upright rows
85 x 6
105 x 6
115 x 6 PR
Been awhile since i've done these too ! LOL
Cheat Lateral
35 x 6
40 x 6

Overall a good workout. Just took longer than i am use to. How long does it usually take you for a wo like this. I read in one of GoPro's posts that he does 4-5 minutes rest between sets on power days . I am doing 4 minutes and after two I'm ready to go ! But i wait the full 4 minutes ( i have a little credit card size timer I use LOL ).

Today's Diet

Meal 1
1/2 c oatmeal w/protein
3 egg whites
1 whole egg
water
Meal 2
16oz protein shake
1 slice WW bread w/ tbsp Nat PB
Water
Meal 3
6 oz salmon patty
1 c kidney beans
1 slice WW bread
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken breast
1 c corn
1 c green beans
water
Meal 6
16 oz protein shake
2 tbsp nat PB
water

Notes: coffee pre wo
water during wo
creatine and glutamine post wo

Posted by: PreMier

Quote:

Originally Posted by rock4832

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

Rock knows whats up!

Workout looks good Gary, congrats on the PR's.

Posted by: I'm Trying

Good luck G-Dub !! I'll be checking in buddy!!

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Rock knows whats up!

Workout looks good Gary, congrats on the PR's.

Thanks !

So Rock , whats up ?

Posted by: gwcaton

Quote:

Originally Posted by I'm Trying

Good luck G-Dub !! I'll be checking in buddy!!

Hey Thanks ! Long time no post . How ya doing ?

Posted by: JerseyDevil

Good looking workout Gary. Really strong on bench.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Good looking workout Gary. Really strong on bench.

Thanks JD !

Posted by: I'm Trying

Quote:

Originally Posted by gwcaton

Hey Thanks ! Long time no post . How ya doing ?

Doing Ok. I'm impressed how much you keep topping your PR's.

Posted by: I'm Trying

P.S. Did you buy a leg press machine?? If so where. I've been wanting to get one.
Thanks!!

Posted by: gwcaton

Quote:

Originally Posted by I'm Trying

Doing Ok. I'm impressed how much you keep topping your PR's.

Thanks! I'm suprised more than I am impressed.

Posted by: rock4832

Quote:

Originally Posted by gwcaton

Thanks !

So Rock , whats up ?

Not much!

Looking like a great w/o you've got going! today will be my first day of whatever training

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Not much!

Looking like a great w/o you've got going! today will be my first day of whatever training

looking forward to seeing what you come up with.

Posted by: JerseyDevil

Quote:

Overall a good workout. Just took longer than i am use to. How long does it usually take you for a wo like this. I read in one of GoPro's posts that he does 4-5 minutes rest between sets on power days . I am doing 4 minutes and after two I'm ready to go ! But i wait the full 4 minutes ( i have a little credit card size timer I use LOL ).

On a workout like this, I'd take 4 minutes on the bench, about 3 minutes on incline, then 2 minutes on everything else. The logic being the bench work is the main compound movement of the group. Likewise, on leg day for example, I would take the longest rest periods doing squats. Plus, imo anything longer then about 70 minutes total workout time is largely a waste.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Thanks JD ! THats what i was thinking. You're the man !

Posted by: gwcaton

Seated calf raises
170 x 6
170 x 6
190 x 6
Need to increase these next wo.
Standing calf raises
200 x 6
235 x 6
285 x 6
Need to start w/285 nwo
Cable crunches
115 x 6
130 x 6
130 x 6
Need to start w/130 NWO
Lying knee raises
3 sets 45 x 6
Will try for 50 - 55 next time

Todays Diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
WW bread w/tbsp Nat PB
water
Meal 3
6 oz chicken
1 c kidney beans
1/2 c brwn rice
water
Meal 4
16 oz protien shake
water
Meal 5
Will be unplanned have to leave right after work to go out of town for the evening.
Ok , I'm back.
1 c pasta w/tomato sauce
6 oz chicken
1/2 baked potato
lettuce salad
tea
Meal 6
16 oz protien shake
2 tbsp Nat pb
water
Notes: My usual pre and post wo "supplements"

Posted by: gwcaton

Well I guess all this working out and dieting is working. Got several comments / compliments today. Probably cos it was 100 degrees today and it was even hot in the store, had my shirt sleeves rolled up .

Posted by: I'm Trying

Great job Gary! I need to get some more equip. You need to post a pic of your "gym".

Posted by: atherjen

Quote:

Well I guess all this working out and dieting is working. Got several comments / compliments today. Probably cos it was 100 degrees today and it was even hot in the store, had my shirt sleeves rolled up .

well you deserve all the compliments!

Things are looking super as always! Good luck with this new training routine!

Posted by: gwcaton

Quote:

Originally Posted by I'm Trying

Great job Gary! I need to get some more equip. You need to post a pic of your "gym".

Thanks. I've got some pics somewhere from when I first put it togther. See if I can find them.

Posted by: I'm Trying

Will be looking for them!!

Posted by: BabsieGirl

Hey, good luck Gary!!!!! You look great already.

Posted by: gwcaton

Quote:

Originally Posted by BabsieGirl

Hey, good luck Gary!!!!! You look great already.

Thanks Babe !

Posted by: gwcaton

Rack Deadlifts
125 x 6

215 x 6
235 x 6
Well i am no longer a rack deadlift virgin !!!!! I'm losing all kinds of virginities on this system.

Bent rows
125 x 6 too light?
175 x 6
175 x 6
I just don't think I'm doing deadlifts or these quite right. The last time I did bent rows i was still in H.S. and hurt my back and have been leary of them ever since .
I love db rows though. Maybe I'll switch/maybe not who knows
Weighted chins
25 x 6
35 x 6
40 x 5
Hey an exercise I'm use to !! Well sort of . First time I've ever added weights to it .
CG seated rows
205 x 6
220 x 6
220 x 6
Hey another familiar exercise! LOL

Today's diet

Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz Protein
1 ww bread w/tbsp Nat pb
water
Meal 3
6 oz tuna
1/2 c brown rice
1 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1 c brocolli
1c green beans
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Notes: Usual "Supps"

Posted by: gwcaton

Quote:

Originally Posted by I'm Trying

Will be looking for them!!

Matthew,
Found them . Put them in my gallery if you want to see them

Posted by: I'm Trying

Quote:

Originally Posted by gwcaton

Matthew,
Found them . Put them in my gallery if you want to see them

Looks like you got quite the setup!!

Posted by: Rissole

Gary, the idea with the long rest is so you shouldn't have to change the w8 to get the same No of reps out, Max w8 for same reps = muscle fibre crushing!!
Thing is.... i don't w8 for that period of time, i just go when i feel ready, my w/o would take too long

Posted by: gwcaton

Quote:

Originally Posted by Rissole

Gary, the idea with the long rest is so you shouldn't have to change the w8 to get the same No of reps out, Max w8 for same reps = muscle fibre crushing!!
Thing is.... i don't w8 for that period of time, i just go when i feel ready, my w/o would take too long

Riss,
Thanks for the info ! that helps alot .

Posted by: gwcaton

Seated calf raises
3 sets 210 x 6

Standing calf raises
2 sets 285 x 6
300 x 6
Need to start w/ 300 next time

Cable crunches
3 sets 130 x 6

Lying knee raises
55 x 4
50 x 6
50 x 6

Notes: This wo was much better than the one 2 days ago ! Cut rest periods to 3 minutes between sets,. Tomorrows arm wo looks interesting !

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 e.w.
1 w.e.
water
Meal 2
6 oz chick
Lettuce salad w/salsa for dressing
1/2 c refried beans
small Pepsi

Their water and tea were unfit to drink !

Pepsi was tolerable.
Meal 3
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chick
1 c corn
1 c green beans
water
meal 6
16 oz protein shake
water
2 tbsp nat pb

Notes: Meals were a little out of wack , It was a beautiful day in the neighborhood ! Mid-70"s , sunshine, a breeze so I was out and about in the Vette with the t-tops out ! got a little sun. Left my cooler in the shop so had to improvise on meal 2 .

Posted by: rock4832

Looks like a great w/o Gary. Are you liking this program?

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Looks like a great w/o Gary. Are you liking this program?

Too early to pass any serious judgement. It is different and i like that. Looking forward to the day I have everything figured out as far as how much weight to start with and how to do some of the exercises correctly. So I am anxious to get thru the first week of each PRRS cycle and start the 2nd one . Will save any serious opinions for the end of the 9 weeks.

How you liking your new program ? Must be working , It's getting you noticed in the gym

if you know what i mean . Couldn't resist ! I've been there too only I had my son with me at the time ( he was just a little tyke then )

Posted by: Paynne

You know you're hardcore when you've got a homemade dip station in the basement. I'm jealous! Now I want the new basement to look like that.

Posted by: gwcaton

Quote:

Originally Posted by Paynne

You know you're hardcore when you've got a homemade dip station in the basement. I'm jealous! Now I want the new basement to look like that.

Thats not hardcore, thats CHEAP . Only real problem is since converting the garage to a gym i have to keep my car/truck outside all year or put them in the shop which is a whole 150 feet or so from the house . Does that count as cardio ? LOL oh well , thats the price you pay I guess.

Posted by: rock4832

I like my program so far. What I like most about it is I can keep changing it as I see fit. I do like the higher reps though, no pain in the arms yet and that's the important thing!

Posted by: gwcaton

Quote:

Originally Posted by rock4832

I like my program so far. What I like most about it is I can keep changing it as I see fit. I do like the higher reps though, no pain in the arms yet and that's the important thing!

Good Deal ! Glad to hear it !

Posted by: Jill

Diet looking good-nice to read it again!!!

Nice home gym too!! I like your homeade 'dip' machine!!!

I decided that if I "ever" have babies Im going to buy a crosstrainer, for home. If you have the equiptment at home you NEVER have an excuse, eh???

Thanks for all the birthday wishes. You are too sweet!

Posted by: gwcaton

Quote:

Originally Posted by Jill

Diet looking good-nice to read it again!!!

Nice home gym too!! I like your homeade 'dip' machine!!!

Thanks Jill ! Oh trust me you can still come up with an excuse not to wo ! But I have to admit I don't think i have missed more than 3-4 wo's in the past 1 1/2 years !

Posted by: Sapphire

Hi Hun!! You will get the hang of P/RR/S! You will love it!

Posted by: gwcaton

Quote:

Originally Posted by Sapphire

Hi Hun!! You will get the hang of P/RR/S! You will love it!

Hi Cyndi

How ya feeling ?

Posted by: gwcaton

Barbell curl
85 x 6
90 x 6
Form was real good on these . Might of been able to go a little heavier. Next time for sure.

Cable preacher curl
70 x 4
70 x 5

Hammer curl
35 x 6
45 x 6
Start w/ 45 next time.

CG bench press
3 sets of 195 x 6

Skull crushers
60 x 6
70 x 6
Start with 70 next time. Not too bad for the first time I've done these.

Single arm Db extensions
35 x 5
35 x 6
Form was a little shaky on the first set, especially on the left arm. But used my free hand to stablize my working arm and did a much better job on the 2nd set

Notes: 3 minute RI 's . Man this wo killed my elbow joints ! Especially my left one. My form was good , no swinging , no dropping . Good control positive and neg.

Todays Diet :
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/Nat pb
water
Meal 3
4 oz lean beef patty
1 c blackeyed peas
1/2 baked potato
water
Meal 4
16 oz proetin shake
water
Meal 5
6 oz tuna
1 c spinach
1 c green beans
water
Meal 6
16 oz protein shake
water
2 tbsp Nat Pb

Notes: Usual supps But started Digestive enzymes today also

Posted by: PreMier

What kind of enzymes? Like papaya?

Posted by: Paynne

Looking good! What brand of digestive enzimes did you get? I meant to pick some up today when I was getting fish oil and forgot

Posted by: gwcaton

Quote:

Originally Posted by PreMier

What kind of enzymes? Like papaya?

Don't have the bottle handy but I wrote down a couple of the ingredients earlier.
Protease, Amylase, Lipase and papain I know and some other stuff. It is a multi-enzyme. Found out the hard way they weren't the chewables !!!!

Rexall brand.

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Man this wo killed my elbow joints ! Especially my left one. My form was good , no swinging , no dropping . Good control positive and neg.

Great wo! I have the exact same problem doing skullcrushers and one arm extensions. They are really hard on the elbows! I switched to doing DB skullcrushers, and that seems better, but in the long run they still take their toll on my joints. I've come to the conclusion for me, close grip bench, incline and declines, should form the nucleus of my tri workout, with a continuous variety of extensions and pushdowns.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

JD,

Thanks for the suggestion. I'll try again and if same results I'll switch to something for sure.

Posted by: JerseyDevil

Add to that dips, which I know you do plenty of.

Posted by: gwcaton

ok , first week of prrs under my belt . Here's some feedback.

Weight down from 190 to 185. First week is always a big drop for me in the overall scheme . Usually only 1-2 pounds after that.
Bf changed less than .5% . Dropped a little over .5lb of fat.
Dropped about a 1/4 " on bi's, chest and neck. Everything else stayed the same.
Hoping to get the BF down to what I feel is acceptable with just diet and weight training. Saving cardio for a last resort.

As far as Prrs goes I'd say my first Power week was a success. Did some new exercises , even had a couple of PR's. Only drawback was not knowing for sure were to start as far as amount of weight to use and not knowing for sure how to execute some of the new exercises. But that would be true of any new thing. Rep Range week should be a little easier to figure out I hope . LOL Looking forward to rep range and then shock. Really looking forward to the second time through on each .

Anyway, today is free day. No diet , no exercise. But will try to keep track of what I eat and post it just so I can look back later and shake my head .

Thanks for the support !

Posted by: gwcaton

Ok , sitting here waiting on my son to show up so I'll kill some time by listing my DIET so far today.

#1 - cherry turnover , pint of choc milk
#2 - catfish fillet , 1/4 cup cajun rice, 1/4 c cole slaw, 1/4 c baked beans, tea
#3 - Medium plain popcorn, medium Dr.P

When my son gets here we are headed for the pizza parlor ! Have to to this pizza parlor every saturday night since they opened a year and a half ago !

Alrighty, back from the pizza place. #4 - had a handful of mushrooms, 1/2 a small pizza( the works ) , tea.

Whats for snack ?

Well snack was #5 - a lean ham sandwich ( whole wheat ) and water.

So what do you think ? decent free day ?

Posted by: gwcaton

leg extensions
135 x 10
145 x 8
start w/ 150 next time

hack squat
3 sets 145 x 12
VERY awkward ! Did these in the cage , backed up to the bar, lifted off the pins and squated with the bar behind me.

1 legged squats ( smith machine)
3 sets 55 x 15
HOLY SHIT !!!!! More on this later.

Lying leg curl
2 sets 90 x 8

Stiff legged deadlifts
2 sets 145 x 10
Much better form than last weeks power/legs. felt it more in the hams than last week. But still could do better form -wise.

1 leg curl
2 sets 25 x 12

Notes: 2 minute RI's. Killer wo !
Now.. take in mind I'm writing this shortly after the wo. In my current state of mind I ,for 1, think that whoever came up with the 1 legged exercises way back when should be taken out, have 1 of their legs ripped from their body and beaten to within 1 inch of their life !!!!!! Now if the "inventor" of said exercises has since passed on I think 1 of his closest living relatives should receive the punishment. A month from now I may be of the opinion that they should have a medal pinned on their chest but right now someone should throw them a beatin' they won't forget ! I can't do it myself 'cos I couldn't catch them if they started to run. J/K ! But it was intense.

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 e.w.
1 w.e.
water
Meal 2
6 oz steak
baked potato
lettuce/veggie salad\tea
Meal 3
16 oz protein shake
1 ww bread w/ tbsp nat pb
water
Meal 4
6 oz tuna
1 c peas
1 c green beans
water
meal 5
16 oz protein shake
tbsp nat pb
water
Meal 6
nothing !!!!! I got up several jours later than usual today so only getting in 5 meals today .

Notes:
Coffee
water during wo
creatine & glutamine postwo
digestive enzymes w/real food meals

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

I think that whoever came up with the 1 legged exercises way back when should be taken out, have 1 of their legs ripped from their body and beaten to within 1 inch of their life !!!!!!

I heard it was P-funk who came up with that....

Posted by: Jill

I like yesterdays diet better than todays

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I heard it was P-funk who came up with that....

And he seems like such a nice young man . You must be mistaken !

Posted by: gwcaton

Quote:

Originally Posted by Jill

I like yesterdays diet better than todays

Silly Jill !

Hi Sweetie !

Posted by: gwcaton

Incline bench
2 sets 185 x 8
185 x 6

flat bench
185 x 10
185 x 9
185 x 8

Db flyes
35 x 12
40 x 12
start w/ 40 next time

Single arm db press
40 x 8
45 x 8
try 50 next time

bent db lateral
3 sets 40 x 10
try 45 next time

cable side lateral
2 sets 10 x 12

Notes: 2 min RI"S

Todays diet

Meal 1
1/2 c oatmeal w/protien
3 e.w. 1 w.e.
water
Meal 2
16 oz protien shake
1 ww bread w. tbsp Nt pb
water
Meal 3
6 oz salmon patty
1 c corn
1 slice ww bread
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1 c kidney beans
1c green beans
water
Meal 6
16 oz protien shake
water
2 tbspn Nat pb

Notes:
coffee
water during wo
supps

Posted by: rock4832

Nice lifts!! How do you like the single arm DB Press? I hated doing those.

Posted by: gwcaton

Quote:

Originally Posted by rock4832

Nice lifts!! How do you like the single arm DB Press? I hated doing those.

I didn't mind those but check out my comment on the 1 leg squats ! LOL

Posted by: rock4832

LOL, they are pretty intense. But they ended up being my fav exercise after a few times

Posted by: gwcaton

Quote:

Originally Posted by rock4832

LOL, they are pretty intense. But they ended up being my fav exercise after a few times

Really ? When you were doing PRRS were you bulking or cutting? What were your results ?

Posted by: rock4832

I was bulking and my lifts really went up with PRRS. But the Power week wreaked havoc on my joints.

Posted by: Paynne

Hey, just checking in to say Hi. Got wrapped around a project at work and haven't been on in days

I agree about the one legged stuff. Killer. I really like it now that I'm used to it.

I never got the hang of free weight hack squats so I just cheat and use the machine.

Posted by: JerseyDevil

See my new avi? You still can't tell if I'm 6 ft tall, and my real name still could be Sylvia, but at least it's something. You are a bad influence on me. First you single handedly get me to start a journal.... then talk me into posting a pic.

Posted by: PreMier

6ft tall?

Posted by: JerseyDevil

Should I have said 6 ft medium tall?

Posted by: gwcaton

Quote:

Originally Posted by Paynne

Hey, just checking in to say Hi. Got wrapped around a project at work and haven't been on in days

I agree about the one legged stuff. Killer. I really like it now that I'm used to it.

I never got the hang of free weight hack squats so I just cheat and use the machine.

How was the time off ? I can only hope I get to like the single leg stuff, it is killer. I will also get the hang of the hacks , can't let some steel getthe best of me.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

See my new avi? You still can't tell if I'm 6 ft tall, and my real name still could be Sylvia, but at least it's something. You are a bad influence on me. First you single handedly get me to start a journal.... then talk me into posting a pic.

DAmn JD (I mean Sylvia) ! Nice avi

Posted by: gwcaton

PreMeir,

cool sig. LOL

Posted by: gwcaton

My ISP was down yesterday so I am behind.

Cable crunches
105 x 15
2 sets of 115 x 15

Lying knee raises
3 sets 25 x 15

Seated calf raises
150 x 15
2 sets 150 x 15
try 170 next time

Standing calf raises
195 x 15
205 x 15
225 x 15
start with 230 next time

Todays Diet

Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp Nat Pb
water
Meal 3
6 oz chicken
1 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz salmon patty
1 c peas
1 c brocolii
water
Meal 6
16 oz protein shake
water
2 tbsp Nat pb

Notes:
Usual supps

Posted by: gwcaton

CG weighted chins
40 x 6
35 x 7

Wg Cable rows, seated
160 x 10
190 x 10

1 arm seated cable row
2 sets 70 x 12

pullovers
40 x 15
45 x 15

Todays Diet

Meal 1
1/2 c oatmeal w/ protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp Nat pb
water
Meal 3
6 oz tuna
1 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1 c brocolli
1 c peas
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Notes:
Usual supps

Posted by: PreMier

Thanks Gary. Liking prrs?

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Thanks Gary. Liking prrs?

So far the only thing I don't "like" about it is all the new exercises. Makes it hard to get a good work out cos I don't really know what weight to start with . LOL Causes a lot of wasted time and motion but once I go all the way thru the first three weeks worth ,it should get better.
Other than that I will save the serious evaluations for after the completion of all 9 weeks.

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

My ISP was down yesterday so I am behind.

I was wondering where you were yesterday...

Quote:

Originally Posted by gwcaton

So far the only thing I don't "like" about it is all the new exercises. Makes it hard to get a good work out cos I don't really know what weight to start with .

I looked at the original prrs awhile back. I thought the exercises mentioned were just suggestions. Unless prrsII is different, I would just adapt the movements you already know to those rep schemes.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I was wondering where you were yesterday...

I looked at the original prrs awhile back. I thought the exercises mentioned were just suggestions. Unless prrsII is different, I would just adapt the movements you already know to those rep schemes.

JD,

yeah I was lost that day ! Got some other stuff done though . LOL

Thanks for the help !

Posted by: Sapphire

Single Leg leg presses are

aren't they? I did them yesterday after squats and leg extensions, I almost

. I am in RR week, so I had to do high reps like you did for them. My quads are killing me today!!

Actually everything hurts me, butt, hammies, quads... GP is awesome!

If you join Team GoPro, I will put a pic of your butt in my sig....

whadda ya say?

Posted by: gwcaton

Quote:

Originally Posted by Sapphire

Single Leg leg presses are

aren't they? I did them yesterday after squats and leg extensions, I almost

. I am in RR week, so I had to do high reps like you did for them. My quads are killing me today!!

Actually everything hurts me, butt, hammies, quads... GP is awesome!

If you join Team GoPro, I will put a pic of your butt in my sig....

whadda ya say?

My butt!!!!!!!

Cyndi ! Thanks for starting my day off so well !

Posted by: gwcaton

Cable crunches
3 sets of 115 x 15

Lying knee raises
3 sets of 25 x 15

Seated caslf raises
3 sets of 170 x 15

Standing calf raises
3 sets of 235 x 15

Notes: I love the cable crunches ! They have built my abs when no other exercise seemed to have any effect. I can see some definition in the abs even at this BF% ( what ever it is ) I am Really looking forward to the fat coming off the belly so I can see what is really there .

Today's diet
Meal 1
1/2 c oatmeal w/protein
1 w.e. 3 e.w.
water
Meal 2
16 oz protien shake
water
1 ww bread w/tbsp Nat pb
1 chocolate chocloate chip cookie

Meal 3
6 oz tuna
1 c kidney beans
small baked potato
water
meal 4
16 oz protein shake
water
meal 5
6 oz chicken
1 c corn
1 c green beans
water
Meal 6
16 oz protein shake
2 tbsp nat pb
water

Notes:
usual supps

Posted by: JerseyDevil

With your endorsement, I'll have to try cable crunches. Of course I need to get my BF down...

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

With your endorsement, I'll have to try cable crunches. Of course I need to get my BF down...

Go for it JD ! I've done weighted crunches on the floor, flat bench, incline, decline. leg lifts you name it and have never gotten any growth from them.

Posted by: rock4832

What's your form on cable crunches? I don't get a whole lot from them so I'm probably doing them wrong.

Posted by: gwcaton

Quote:

Originally Posted by rock4832

What's your form on cable crunches? I don't get a whole lot from them so I'm probably doing them wrong.

Hope this works

Posted by: Jill

Quote:

Originally Posted by gwcaton

1 chocolate chocloate chip cookie

Go G go!!!

Posted by: gwcaton

Quote:

Originally Posted by Jill

Go G go!!!

It's been awhile but i forgot how those things can just scream at you when you walk by. gonna have to stop walking thru the bakery so often, it wears down my resistance.

Posted by: Sapphire

I did calves and abs too!!!

Ris and J'Bo got me into weighted hovers for abs, OUCH!!!!! I really love them!!!

I am bloated today... I think I ate too much salt the last couple of days.... and I am a woman (get my drift??)

I have been sorta bad the last couple of days, I ate baked lays potato chips and pita chips, SALT!!! AND I drank a glass of wine last night!

I will try to be good today!!!!

Posted by: Jill

He he G, bad foods scream at me everytime I enter the grocery store!! I sometimes put in ear pugs while shopping!

Posted by: gwcaton

Alt, db curl
2 sets 45 x 8

Cable curl
2 sets 60 x 10
try 65 next time

Concentration curl
2 sets 25 x 12

Weighted dips
3 sets 35 x 8
try 40 next time

Pushdowns
65 x 10
70 x 10
start w/70 next time

Kickback
2 sets 35 x 12

Notes: 2 minute RI"s

Todays diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread with tbsp Nat pb
water
Meal 3
4 oz lean beef patty
1 c blackeyed peas
baked potatoes
water
Meal 4
16 oz protein shake
water
Meal 5
SUBWAY - 6" turkey breast on whole wheat( dbl meat )
lettuce, tomato, onion, green peppers, jalapeno
Meal 6
16 oz protein shake
2 tbsp Nat pb
water

Notes:
usual supps
tomorrow is weigh/measure/evaluate day

Posted by: gwcaton

Quote:

Originally Posted by Sapphire

I did calves and abs too!!!

Ris and J'Bo got me into weighted hovers for abs, OUCH!!!!! I really love them!!!

I am bloated today... I think I ate too much salt the last couple of days.... and I am a woman (get my drift??)

I have been sorta bad the last couple of days, I ate baked lays potato chips and pita chips, SALT!!! AND I drank a glass of wine last night!

I will try to be good today!!!!

Hey Sexy Lady !

Nice avi ! As always . Good luck on being good !

Posted by: gwcaton

Quote:

Originally Posted by Jill

He he G, bad foods scream at me everytime I enter the grocery store!! I sometimes put in ear pugs while shopping!

Silly Jill ! You brighten my day so often.!

Posted by: gwcaton

WoW ! No changes ! Weight stayed the same, measurements the same and BF readings the same !! That would be great if i was trying to maintain but I want to shed some fat !!!!!!

Time to make some changes

Posted by: atherjen

well at least its not weight GAIN! maybe no more cookies

... or subways dirty bread... or corn.... or ummm white taters.

Posted by: gwcaton

Quote:

Originally Posted by atherjen

well at least its not weight GAIN! maybe no more cookies

... or subways dirty bread... or corn.... or ummm white taters.

Yes Miss A.B.O.

Hi Jen ! The no cookies i can do , the no Subway I can do. What woud YOU sub for the corn and potato ? Thanks

Posted by: atherjen

ABO?

ABCDEFGHIGKLMNOP..... you know the rest.

hehe

well you could make them leafy green veggies or any fiberous type for one of the sources. just to throw things a lil diff. and instead of one of those choices for the other.. how about sweet potatoes(fat better than white anyways), or brown rice or oaties.

Posted by: gwcaton

Quote:

Originally Posted by atherjen

ABO?

ABCDEFGHIGKLMNOP..... you know the rest.

A.B.O. = anything but ordinary !

I knew you were going to say that ! LOL Never used sweet potatoes before . You would prepare those how ? Same as my nasty white potato ? I just nuke them.

Posted by: atherjen

I get it now!

you havent had sweet taters? OMG!!!!

you are in for a TREAT!!!

you can either bake them in the oven or cook them in the microwave... once they're done put some splenda and cinnamon on them. YUM even good cold!
or else you can make sweet potato pancakes(check the recipe section)
OR I also make a pudding with them.. cold cooked sweet tater, cottage cheese, sugra free butterscothch pudding mix, put in blender... MMm its good, honest.

Posted by: gwcaton

Thanks Jen !

You're the best ! I will get me a sweet tater tomorrow . I've had them but they have always been candied .

Posted by: gwcaton

Busy day yesterday so didn't eat that often or that much but will post all the bad stuff anyway.
Hmmm ,see if i can remember it, should of wrote it down.

Strawberry/cream cheese turnover & coffee
Homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
personal size pizza and garlic bread
homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
Oh and a Butterfinger candy bar

So , need to finish my coffee and get out to the gym for legs

. shock week. First time , should be fun

Posted by: gwcaton

Leg extensions/front squats - ss
2 sets 150 x 10

Leg extensions/leg press - ss
150 x 10............300 x 10
115 x 8 .............300 x 10
Did leg press first on the 2nd sets, made a diff on the wt. used for leg ext.

Lunges - ds
2 sets 10 dbs x 10
2 sets BW x 10
Wimpy I know but i have a balance problem with these. I can't dance either

SLDL / Lying leg curl - ss
125 x 10 ..... 90 x 8
125 x 10...... 80 x 10
Kinda wimpy again on the SLDL but it got the job done !

Single leg curls - ds
2 sets 30 x 10 , 20 x 10

Notes: SS 's had me huffing and puffing !

Today's Diet
Meal 1
1/2 c oatmeal w/protein
3 e.w. 1 w.e.
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp Nat pb
water
Meal 3
6 oz tuna
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
4 oz steak
1/2 c green beans
1/2 c peas
water
Meal 5
16 oz protein shake
1 tbsp nat pb
water
Notes:
Only 5 meals today, I'm seeing a pattern here on Sundays ! LOL
Anyway , only got 5 meals today, Step-daughter called about 1 pm bawling her head off. She's been married 4-5 weeks and her baby is due in like 6 weeks and she says her and her hubby are through ! Shit ! Kids !!

So had to drive to her place to calm her down, haven't heard from her in several hours so hopefully everything is getting better, I figure it's just hormones and immaturity. I hope !

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Busy day yesterday so didn't eat that often or that much but will post all the bad stuff anyway.
Hmmm ,see if i can remember it, should of wrote it down.

Strawberry/cream cheese turnover & coffee
Homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
personal size pizza and garlic bread
homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
Oh and a Butterfinger candy bar

So , need to finish my coffee and get out to the gym for legs

. shock week. First time , should be fun

I missed the 'free day' title at first. Damn, that's looks like one of my regular days... well thankfully not quite

.

Today however, I DID have THREE slices of a extra cheese dripping, pepperoni pizza...

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I missed the 'free day' title at first. Damn, that's looks like one of my regular days... well thankfully not quite

.

Today however, I DID have THREE slices of a extra cheese dripping, pepperoni pizza...

LOL

I don't think you could eat like that for long and be as strong as you are . Pizza is good ! Come to think of it I only ate half that pizza. My wife ate the rest for breakfast this morning !

Posted by: atherjen

Quote:

Meal 3
6 oz tuna
1/2 sweet potato
1/2 c blackeyed peas

and you liked, yes? (the tater..)

I hope things work out with your step-daughter! It would be terrible if not!

Posted by: gwcaton

Quote:

Originally Posted by atherjen

and you liked, yes? (the tater..)

I hope things work out with your step-daughter! It would be terrible if not!

Thanks Jen. Yes I liked it and it was plain, nothing added.
Yeah I hope it works out too. I just think they blew everything out of proportion

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Anyway , only got 5 meals today, Step-daughter called about 1 pm bawling her head off. She's been married 4-5 weeks and her baby is due in like 6 weeks and she says her and her hubby are through ! Shit ! Kids !!

So had to drive to her place to calm her down, haven't heard from her in several hours so hopefully everything is getting better, I figure it's just hormones and immaturity. I hope !

I just read this post Gary! I'm sure everything will be ok. I'll be going thru this in about 10-15 years (remember my step daughter is 11).

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I just read this post Gary! I'm sure everything will be ok. I'll be going thru this in about 10-15 years (remember my step daughter is 11).

Thanks JD,
I'm sure it is just young marrieds growing up .

Posted by: Jill

I like your free day. I mean really really like your free day!!

You are such a sweet pops!!! Im glad everything worked out for them.

Posted by: rock4832

I want a free day!!

So hows Shock week treating you?

Posted by: gwcaton

Quote:

Originally Posted by Jill

I like your free day. I mean really really like your free day!!

You are such a sweet pops!!! Im glad everything worked out for them.

Hi Sweetheart !
I post my free days just for you ! LOL
Thanks !

Posted by: gwcaton

Quote:

Originally Posted by rock4832

I want a free day!!

So hows Shock week treating you?

I don't think I could survive without my freeday , Shock week is being mean to me ! My hams are going to be killing me by this time tomorrow if not earlier! Hope chest /shoulders goes well today.

Posted by: Sapphire

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

Posted by: gwcaton

Quote:

Originally Posted by Sapphire

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

Hi Babe !
My weekend was ok except for the step-daughter thing. And she called again this morning at 5 am ! Oh well, this too shall pass !

Shock week is being mean to me !

Posted by: gwcaton

Cable crossovers / incline bench - ss
35 x 10 ................ 175 x 7
35 x 10 ................ 160 x 9

Incline flyes / dips
40 x 10 ........ BW x 10

Seated press - ds
135 x 8, 105 x 8, 105 x 7

Seated side laterals / seated db presses ( palms in) - ss
20 x 10 ....................... 40 x 8
20 x 10 ....................... 35 x 9

low row to neck / wg upright rows - ss
80 x 10 ................ 75 x 10
80 x 10 ................ 75 x 10

Cable front raise - ds
25 x 8 , 20 x 8 , 15 x 8

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

Todays Diet
Meal 1
1/2 cup oatmeal w/ protein
1 w.e. 3 e.w.
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6oz salmon patty
1 ww bread
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c kidney beans
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Posted by: Paynne

Quote:

Originally Posted by gwcaton

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

I only do one drop set. You did it the way I do it....'cept with more weight

Posted by: gwcaton

Quote:

Originally Posted by Paynne

I only do one drop set. You did it the way I do it....'cept with more weight

Thanks Paynne!

Posted by: gwcaton

seated cable crunches / lying knee raises - ss
2 sets 85 x 15................... 35 x 15
1 set 85 x 15 ....................35 x 11

Kneeling cable crunches - ds
100 x 10, 85 x 10
Needs to be heavier next time

Seated calf raises / standing calf raises - ss
3 sets 150 x 15 ........ 205 x 15

single leg calf raises - ds
85 x 9 , 65 x 9, 55 x 10

Todays diet
Meal 1
1/2 c oatmeal w/ protein
1 c cott cheese
water
Meal 2
16 oz protien shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6 oz chicken
1/2 c brown rice
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz salmon patty
1/2 c green beans
1 c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Posted by: Rissole

Quote:

Originally Posted by Paynne

I only do one drop set.

Correct

Lookin good G

Posted by: gwcaton

Quote:

Originally Posted by Rissole

Correct

Lookin good G

Thanks for the help Riss !

Posted by: gwcaton

Bent arm pullovers / Wg pulldowns - ss
2 sets 50 x 10 ............ 130 x 10

Stiff arm pulldowns / Rev grip bent rows - ss
55 x 10 ...................... 125 x 10
60 x 10....................... 145 x 8
Form sucks on bent rows will drop weight next time and until I get the form right

Cg pulley rows - ds
220 x 6, 195 x 8, 160 x 8

todays diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1/2 c green beans
1c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Posted by: Jill

Kidney beans....

Posted by: gwcaton

Quote:

Originally Posted by Jill

Kidney beans....

Hey cool ! I have my own personal food critic

Hi Jill

Posted by: Paynne

Quote:

Originally Posted by Jill

Kidney beans....

kidney beans in chili = Yum!

Posted by: Sapphire

Mmmm I love kidney beans!!!!!!!

Hi Gary!!!

I am gonna do abs and calves today too!!

Posted by: BabsieGirl

Morning

Posted by: gwcaton

Hey everybody !
Look Jill, kidney bean fans

They are everywhere ! Beware

Posted by: rock4832

Kidney Beans are great! Chick peas are better

Posted by: JerseyDevil

Mmmm, kidney beans...

Posted by: BabsieGirl

gotta love the fibre!

Posted by: gwcaton

WoW !
Jill you must give in, give in to the force

become one of us !

Posted by: gwcaton

Seated cable crunch / lying knee raises - ss
85 x 15 ...................... 35 x 12
85 x 15 ...................... 30 x 12
85 x 15 ..................... 25 x 12

Kneeling cable crunches - ds
120 x 10, 105 x 10, 90 x 10
need to go a little heavier on set 2 and 3

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

Today's Diet
Meal 1
1/2 c oatmeal w/ protein
3 e.w. 1 w.e.
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp natpb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 sweet tater
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c peas
water
Meal 6
16 oz protein shake
tbsp nat pb
water

Posted by: Paynne

Quote:

Originally Posted by gwcaton

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

NOW those stubborn calves will grow!

Looking good, how are you liking it?

Posted by: gwcaton

Quote:

Originally Posted by Paynne

NOW those stubborn calves will grow!

Looking good, how are you liking it?

Well, I 'll tell ya, sometimes I don't feel like I'm getting enough volume but I'll stick with the basic program until the 9 weeks is up and see what my results are. If the results from the 9 weeks are good I'll probably do another 9 . And if the results from that 9 are good , etc , etc. If I have no results to speak of after the first 9 weeks I'll go back to making my own workouts .
But I do like the fact that I have gotten to do exercises that I have never done before or even thought about doing. I also like the fact that I have gotten to do things like supersets and drop sets. I have not done much of these before.
So if nothing else I will have learned a few things that I can use in making my own workouts .

Hey , It would be nice to see those freakin' calf's grow ! Even if it was .25 inch !

Posted by: PreMier

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

Posted by: gwcaton

Quote:

Originally Posted by PreMier

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

No problem Pre ! How much longer until your back in the gym ?

Posted by: PreMier

3-5 more weeks.

Posted by: JerseyDevil

Yeah calves are a bitch. It seems like either you got'em, or you don't. If you look at old pics of Arnold in his prime, it was apparent his only real weak point was legs, and calves in particular.

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

3-5 more weeks.

Posted by: I'm Trying

Quote:

Originally Posted by PreMier

Btw, I read this every day. Just have nothing to contribute to prrs

Same goes for me Gary. All I can do is become a "cheerleader"

GOOD JOB GARY!!!!

Posted by: gwcaton

Quote:

Originally Posted by I'm Trying

Same goes for me Gary. All I can do is become a "cheerleader"

GOOD JOB GARY!!!!

Matthew,
Thanks ! Thats great as long as you don't post any pics of you in the short skirt and pom poms

Posted by: JerseyDevil

Posted by: gwcaton

Ez curl / cg chins - ss
50 x 10 ..... BW x 10
60 x 10 ..... BW x 10
try 65 on EZ curl next time

Cable preacher curl / reverse curl - ss
60 x 8 ....................... 45 x 8
60 x 6 ........................ 45 x 8

1 arm cable curl - ds
20 x 10, 15 x 10

Rev Push downs / incline overhead extensions- ss
45 x 10 ........... 50 x 8
55 x 10 ........... 50 x 8
Start with 55 on push downs next time

Weighted bench dips - ds
45 x 10, 35 x 10
first time I've ever done these nedd to go heavier next time

Notes:
Good wo today . Tomorrow is weigh /measure/evaluate day. Will reflect back over the past 3 weeks as i set up my next 3 weeks worth of wo's, too.

Today's Diet

Meal 1
1/2 c oatmeal w/protein
1c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
4 oz lean beef patty
1/2 c blackeye paes
1/2 sweet tater
water
small lettuce, diced tomato salad no dressing
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
grilled onions and green peppers for a change of pace
water
Meal 6
16 oz protein shake
1 tbsp Nat pb
water

Posted by: atherjen

Things are looking super duper Gary!

how are you liking the sweet taters?

male cheerleaders eh?

Posted by: gwcaton

Quote:

Originally Posted by atherjen

Things are looking super duper Gary!

how are you liking the sweet taters?

male cheerleaders eh?

Thanks Jen !

The sweet taters are great !

And easy to fix which is a plus . Thanks for the tip

Posted by: gwcaton

Ok here's what hapened:
Body measurements stayed exactly the same - I can live with that (i guess. It's better than shrinking except at the waist )

Bodyfat measurements stayed the same - not real happy with that, especially since I dropped 300 calories a day last week. But hey at least no increases here .

Bodyweight went UP to 189 - gained 4 lbs

The math says I gained a small amount of fat and a little over 3 lbs LBM - Since this isn't an exact science I'm going to leave diet where it is and see what this week brings . I am cutting by the way. I doubt that I gained 3 lbs muscle. I think my 3 lbs LBM is "Fluids"

Jill,
I was sooooooo busy yesterday i didn't have much of a cheat day so not a lot to report. Munched on peanuts in the morning , had lunch at Pasta House (Baked Mostoccialo (sp) ), munchies during the afternoon , and my usual Saturday night Pizza. I'll try to do better next time

Well i need to get my arse out to the gym for legs !

Posted by: Jill

He he I came here to read about your CHEATS!!!!!

To busy to cheat? Me never

And yes, I expect more bad food from you next week.

Posted by: gwcaton

Quote:

Originally Posted by Jill

He he I came here to read about your CHEATS!!!!!

To busy to cheat? Me never

And yes, I expect more bad food from you next week.

Yes Mistress Jill !

I hear and will obey

Posted by: gwcaton

Squats
350 x 6 Help !
350 x 6 Sombitch !!
350 x 6 Mutha F---ka !!!
50 lbs heavier than 3 weeks ago and 3 weeks ago I thought 300 was going to kill me !

Leg Press
3 sets 350 x 6
tried 400 but it wouldn't budge, the 350 was heavier this time than 3 weeks ago. I am guessing it was because of the increase in squats

single leg extensions
75 x 6
70 x 6
these were tuff too . Damn squats

Lying leg curl
100 x 5
2 sets of 95 x 6
Ahhhhh i liked these I got to lay down !

Stiff legged deadlifts

I tried 3 times to start this exercise but i just didn't have the strength This has never happened to me before . The squats really killed me today .
Should I have substituted something for the deadlits and finished the wo?? Or could I have done the deadlifts later in the day after recooperating ?

4 minute rest intervals

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