Originally Posted by Velvet

sassy!

Originally Posted by gwcaton

getting behind in posting workouts !

Didn't write them dow and all i remember is doing curls and lots of SOMA.



Curling things like popcorn, tacos and pizza and Sitting On My Ass !!!!

Originally Posted by rock4832

Hey, I've been kinda bad Jeni!

Originally Posted by yellowmoomba

Sounds like my diet over the weekend.....KEEP EATING!!!

Originally Posted by rock4832

Hey, I've been kinda bad Jeni!

Originally Posted by Velvet

Took me a second to figure that out...bad bad boy!

Originally Posted by gwcaton

Get him Velvet ! Harder ! Faster !

Originally Posted by Velvet

Morning Gary Bear

Originally Posted by Paynne

GW's journal has twisted into quasi-S&M freakishness. I love it

Originally Posted by rock4832

That's AWESOME!! Those are amazing gains, you should be very proud of yourself! I wouldn't make that progress in a year with all my methyls

Originally Posted by Paynne

GW's journal has twisted into quasi-S&M freakishness. I love it

Originally Posted by gwcaton

Highlights of my P/RR/S wo's

................8-2-04 .............................. 12-10-04
weight ......190 ................................... 175
sqauts .... 300 x 6 ..............................460 x 6
sldl ........195 x 6 ................................ 245 x 6
rack deads .. 235 x 6 ........................... 315 x 6
bb hack sqaut ..145 x 12...................... 195 x 12
standing calf raises .. 300 x 6 ...............430 x 6

All exercises had increases but these were the BIG ones . LOL They were also all lower body .

measurements - all body measurements stayed within 1/4 " of what i was at the start except the chest and waist. Chest went from 44 3/4 to 43 " and waist went from 35" to 33"

Originally Posted by rock4832

The things we find out about Gary...

Originally Posted by I'm Trying

WOW Gary!!

Originally Posted by PreMier

Great journal

Originally Posted by JerseyDevil

You need to start working out again Gary. Your hormones are all dressed up with no where to go.

Originally Posted by gwcaton

Starting to look like yours ? Oh well , on the 26th i'll reopen my generic titled one so might as well have fun til then .

Originally Posted by rock4832

Oh, we'll make that one even worse LOL.

Originally Posted by Paynne

If Rock unleashes his beast I'm telling Don.

Originally Posted by rock4832

What?!? So Gary lets that go FINALLY and you pick up?! LOL I think you two had that planned!

Originally Posted by gwcaton

Damn Paynne, he is sharp isn't he !

Originally Posted by Velvet

waaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much testosterone in this journal boys

Originally Posted by rock4832

I Can't see the smilies!!!!!

Originally Posted by Velvet

Smilie King at it again I see

Originally Posted by rock4832

What?!? So Gary lets that go FINALLY and you pick up?! LOL I think you two had that planned!

Originally Posted by Paynne

It just HAD to be said

Originally Posted by Velvet

waaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much testosterone in this journal boys

Originally Posted by Luke9583

gary and I think you sould bring in freinds for us than Velveeta


Right gary?

Originally Posted by gwcaton

Welllll , I am kinda partial to Velvet

Originally Posted by rock4832

You must use top secret smilies Gary, LOL!

Originally Posted by Velvet

ha ha ha, you boys kill me. It's a long day for me, won't be on much but I thought I'd stop by and give ya a biiiiiiiiiiiiiiiiiiiiiiiiiig

Originally Posted by G-dawg funkanator

Originally Posted by Velvet

You have to get that gym of yours warmer..can't have you out there freezing your butt off in the name of health now can we? And ya, I like that smilie ;-)

Originally Posted by Luke9583

That is SO me at work

Originally Posted by gwcaton

Thats my goal . If it doesn't happen I'll get a gym membership to get me through the winter .

Originally Posted by gwcaton

Matt - Dec 26th I start Max OT. Was out in the gym last night. didn't wo but i did put up some more insulation. This weekend I might go checkout a better stove . Not real fond of wo's in 40 degree temps . After about 15 min. I am warm except for my nose but i can still see my breath .

Originally Posted by I'm Trying

P.S. Where is the basics of the MAX OT workout at. I mean where can I find it??

Originally Posted by Velvet

who ya thinking about? Is there a hottie at work? Where DO you work?

Originally Posted by gwcaton

Matt,
Here's acouple of links.
http://www.discussbodybuilding.com/M...e/m_390/tm.htm

http://www.ast-ss.com/max-ot/login.asp

The second one would be the best if you have time to "join". More details and pics .

Originally Posted by gwcaton

Hey everybody taking the week off and starting on 4-24-05 will be going back to P/RR/S so I am reviving this journal so this is where I will be just in case you need me

Originally Posted by DeadBolt

Damn GW its tuff trying to keep tabs on you LOL...always jumping journal to journal. Glad to see your back with p/rr/s it seems everyone all at once just up and jumped back into it LOL. Hope you enjoy it as much this time as you did last!

Originally Posted by Rocco32

Yeah, Gary's ready to start!!! Of course the Beast Bro will let you join What is your split going to look like?

Originally Posted by Rocco32

That looks fine to me. I kinda like the split I'm doing-

Delts/Bi's/Abs
Legs/Calves
Off
Chest/Tri's/Abs
Back/Traps/Calves
Off
Off or start again

Takes me about 1hour including the calves in the w/o. I decided to take out direct forearm work for a cycle and just not use straps to see if I can build my forearms that way.

Originally Posted by Archangel

Gary my Brother, youv'e gone and done it. Youv'e joined the "Dark side" LOL!!! I like your split, but brother, not sure if I could w/o everyday. I was thinking about after my run with the FullBody routines, to maybe hit a bodypart a day, for 5 days a week. What you think about that?

Originally Posted by DeadBolt

Heya bud looks like a god split...enjoy!

Originally Posted by gwcaton

Thanks DB ,
but I think I will change it a bit so I get 3 days off during the week !!!! I don't think I've ever done that before . LOL Guess I'll have to do some Insane wo's to make it neccessary to have 3 days off. You know insane like Riss, Rocco and Angel ... the three crazy-teers . LOL

anyways here's what I think I'll try:

Quads/hams/calves
chest/bi's/abs
off
lats/traps/low back/abs
delts/tri's/calves
off
off

Now I have to choose some exercises

Originally Posted by gwcaton

Thanks DB ,
anyways here's what I think I'll try:

Quads/hams/calves
chest/bi's/abs
off
lats/traps/low back/abs
delts/tri's/calves
off
off

Originally Posted by DeadBolt

Working 4 days a week is fine...I always get full body in 4 days...sometimes 3 if needed. I would just go an extra day or two b/c I liked going to the gym...it was never a chore for me.

Off to bed...need to get up early

Originally Posted by Alaric

Hey, I was thinking of doing a new split sooner or later, please keep me posted on how this works

Originally Posted by Rocco32

That looks like a good split there Gary And you crack me up buddy!

Originally Posted by gwcaton

workout junkie !!!

Originally Posted by PreMier

Too many goddamn journals to follow

Originally Posted by Archangel

Hey Gary, I really like that routine. I like how you space the muscles worked out a little too!!! Let us know how that goes.
Insane................me????????????

Originally Posted by Archangel

That made me tired just readin it!!! I really do like your variety of exercises. Most people stick with the same ones. I had that problem until a while back. Really makes a difference on your progress when you switch it up!!!

Originally Posted by Rocco32

Wow, you put a lot of work into this. You make me tired as well Gary LOL!

Power week-
Maybe add in reverse or hammer curl, 1-2 sets on arm day
Replace Bent Lateral raise with Upright row (from what I know rear lateral don't go well with heavy weight/low reps. Hard to "hit" that muscle specifically).

RR-
Maybe to break things up can you do DB SLDL?

Everything looks great though buddy!! Good job

Originally Posted by Archangel

Holy smokes, and you say I'm intense!!!
That really looks like a SOLID plan of attack!!!

Originally Posted by gwcaton

Thanks ANgel , I hope so. Kind of tired of looking soso all the time. What to make a definet , obvious change in appearance in the next 9 weeks

Originally Posted by gwcaton

Thanks ANgel , I hope so. Kind of tired of looking soso all the time. Want to make a definet , obvious change in appearance in the next 9 weeks

Originally Posted by gwcaton

Thanks ANgel , I hope so. Kind of tired of looking soso all the time. Want to make a definet , obvious change in appearance in the next 9 weeks

Originally Posted by b_reed23

wow.....Riss kinda scares me a little bit...lol...

Originally Posted by Rocco32

Haha, your funny Gary. I was just thinking before I opened this thread how much patience and self control you have to be able to actually take a full week off!! On Sunday your going to be screaming to be released and attack those weights. It'll be better than christmas for a 5 year old

Originally Posted by gwcaton

really getting anxious to start but my work schedule is kinda messed up for the next couple of days and I'm anal enough that I MUST start on sunday and I Must start with power legs

I even went out to the gym today to do a few dry runs on some of the new exercises I'll be doing so I will know how I want to set up when the time comes. So there won't be anymore wasted time then neccessary when the actual wo takes place . Am i sick or what ?!!

Originally Posted by yellowmoomba

You're normal ( a far a gym rat goes )

Originally Posted by Archangel

Hello Brother Gary, are ya ready for the weekend? I sure am, going to the Cardinals game tonight, hope it doesn't get rained out. Heres to a great weekend!!!

Originally Posted by DeadBolt

Heya gw....just stoppin in to say hi. Looks like your ready for sunday huh...I'll be sure to pop in and see your results.

Originally Posted by Alaric

Sounds like you got your plan of attack ready, have fun going back to P/RR/S this sunday.

Originally Posted by gwcaton

Hey Angel ,

I wish the weekend was ova already !! I have to work Saturday and sunday !!!!!!!!!!!!!!

But i will still start P/RR/S sunday. I don't have to go in until 10 am so I will still have plenty of time to wo before i go to work. I will start with power chest/bi's/abs though instead of legs. No way would i do power legs and then have to go to work.

Have fun at the game

Originally Posted by Archangel

Brother Gary, good lookin measurements, and Awesome w/o!!!
Bet your glad to be back at it huh?!!

Originally Posted by DeadBolt

Awsome lifts there man! Man 3min RI's is a long time compared to 20-30 seconds LOL. Thats it now...you got what you wished for your chance at the weights now you have 9 weeks to tear em up and make them #'s grow!!

Originally Posted by gwcaton

Thanks DB !

Look out world !!! MoFo on the loose !!!

Originally Posted by DeadBolt

Damn straight man!!

Look out I'm back at the game...things are gonna be changin around here now!!

Be prepared for team mofo to start making some leaps and bounds my friend....be prepared!!!!

No more lettin you guys slack around here now with me nippin at your heals...

Originally Posted by Alaric

Nice workout session! Some powerful biceps you got going there. How'd you like the chest/bicep split?

Originally Posted by b_reed23

Hey guys...when I start my P/RR/S in a month or so, can I be part of team MOFO???? There aren't any crazy initiation rituals are there?? lol...
BILLIE

Originally Posted by gwcaton

Alaric,

Thanks,
I have come to the conclusion that for me the chest /biceps split is the absolute way to go . Have done others like chest /tris but didn't feel like I was giving my tri's all I could cos they were pre exhausted from the chest wo. Same with back and bi's. But its different for everybody , just have to try them all to see which one you like the best.

Hows your cut going ? Basically thats what I am doing for the next 3-5 weeks . then I'll decide whether to maintain or bulk for a few weeks. Ultimatly I'm anting to loss the BF and reveal the 6 pack. Once i do that who knows what I'll do. Just want to prove to myself i can do it.

Originally Posted by Alaric

What bf are you at right now? Bulking during the summer? I thought the whole point for summer was to cut up and get ready for the beaches
lol

Originally Posted by Alaric

ahh, well its good to see that you're training after your injury. What happened anyways (was it workout related)?

What your stats right now (height, weight, and bf wise) if ya don't mind me asking?

Originally Posted by b_reed23

Hey guys...when I start my P/RR/S in a month or so, can I be part of team MOFO???? There aren't any crazy initiation rituals are there?? lol...
BILLIE

Originally Posted by Alaric

Good call, I'm still sticking to the original "Chest/shoulders, bi/tri" split suggested by gopro, but I feel like I'm ready to try something new pretty soon. Guess I'll have to experiment on that.

My cuts going alright, slowly but steadily. I haven't had a really strict diet just b/c my parents decide to buy my fav junk food the week i start cutting lol. But I started off my cut around 195.3, and now I'm down to about 194.5-195.0, so its going slowly but steadily.

What bf are you at right now? Bulking during the summer? I thought the whole point for summer was to cut up and get ready for the beaches
lol

Originally Posted by Rocco32

Great first time back to Power week Gary