Insert catchy title here [Forum Archive]

-->

Pages: 1 2

Insert catchy title here

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

Posted by: gwcaton

Hello boys and girls !!

I am back! Started today with workouts and tomorrow with diet. Will weigh and measure Monday mornig since I forgot to this morning. But I'm sure I'm back over 200 lbs

But no worries, I will be back to something I like better in a relatively short time. Will still be doing P/RR/RR/S ( I can't help it , I enjoy it ! )

Workouts for the next 4 weeks will be just for getting re-acclimated then it will be time to get serious.

So , hope to hear from all the gang . Will take a few days to get around to everybody's journal and get caught up but I will try.

So here's today "power" leg wo

PowerTech Squats
3 sets no wt.
90 x 6
180 x 6
250 x 6
Nothing heroic here but it felt good to have some wt. on my shoulders. Could of gone heavier but that will come soon enough.

Vertical leg press
105 x 6
155 x 6
225 x 6
225 was actually a little hard to do

SLDL
55 x 6
105 x 6
155 x 6
not much here but I'm sure I'll feel it in a day or so

Standing calf raise
180 x 6
230 x 6
250 x 6

Seated calf raise
90 x 6
140 x 6

Notes:
just did what felt comfortable as far as cadence/RI's

Oh almost forgot... NO I didn't get that damn 'Vette painted

I had to start over twice , and I mean start over. So finally I get some decent equipment , found a couple of good resources for info and I think I'm on my way and now the weather is a little cool. But I think I have all my bugs worked out and should be able to get it done in time for next Summer. BUT I WILL NOT GIVE UP MY WORKOUTS AND DIET TO GET IT DONE THIS TIME !!

Posted by: Triple Threat

Welcome to IM!

Posted by: Archangel

Awesome, Brother Gary is back!!! Glad to have you back my Friend, hope all is well for you and yours!!!

Posted by: CowPimp

Uh oh, he's back: The six-pack grandpa. Hehe.

Sorry about the Vette, but it's better not to settle for okay. I'm sure you'll be glad you did it right. Good luck on getting back into the swing of things. I know you can do it.

Posted by: Devlin

Welcome back Gary!!! You have been missed.

Posted by: BoneCrusher

Welcome back your hugeness. You be one good motivator for the rest of us old bastards ... good ta see ya posting again.

Posted by: Burner02

hmm...I know this name....now..where from....let me look into the IM ARCHIVES...

Hi G! Welcome back, good to see ya back again! Now's WHERE'S MY CORVETTE!

Posted by: Seanp156

OMG, Gary's back! You should consider yourself lucky to be over 200lbs, I have yet to get there.

Posted by: JerseyDevil

G-DUB! Welcome back buddy

. It's great to have one of the old timers back, and I mean both age and being a IM veteran.

Like Dev said, you have been missed.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Welcome to IM!

You okTrip ? Looks like you passed out and hit your head !

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Awesome, Brother Gary is back!!! Glad to have you back my Friend, hope all is well for you and yours!!!

Hey Hey Arch ! Go Cards !

Posted by: gwcaton

Quote:

Originally Posted by CowPimp

Uh oh, he's back: The six-pack grandpa. Hehe.

Sorry about the Vette, but it's better not to settle for okay. I'm sure you'll be glad you did it right. Good luck on getting back into the swing of things. I know you can do it.

CP,

thanks ! Down to a one pack right now, One big one . LOL Looks kind of like a beer gut though

Posted by: gwcaton

Quote:

Originally Posted by Devlin

Welcome back Gary!!! You have been missed.

Well hello Dev !! You are so sweet

Posted by: gwcaton

Quote:

Originally Posted by BoneCrusher

Welcome back your hugeness. You be one good motivator for the rest of us old bastards ... good ta see ya posting again.

BC,

Thanks ! I'll try not to let you old bastards down

Posted by: gwcaton

Quote:

Originally Posted by Burner02

hmm...I know this name....now..where from....let me look into the IM ARCHIVES...

Hi G! Welcome back, good to see ya back again! Now's WHERE'S MY CORVETTE!

Hey Burner Boy

glad to see YOU are still ALIVE . 'Vette is still up on blocks , waiting for another coat of primer. This prime /sand /prime/ sand stuff is for the birds but dammit , some one has to do it .

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

OMG, Gary's back! You should consider yourself lucky to be over 200lbs, I have yet to get there.

Well if I was 200lbs and had some definition to show for it that would be alright. BUT !!! probably 80-90% of the fat I put on went to the lovehandles and abs.
But , no real worries. I can get rid of it by next spring !

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

G-DUB! Welcome back buddy

. It's great to have one of the old timers back, and I mean both age and being a IM veteran.

Like Dev said, you have been missed.

JD !!

How the hell are ya ? OLD TIMER !!! I resemble that remark

Posted by: gwcaton

Hey ! What's with the ads in the journals ? Gotta pay to get rid of them or something ?

Posted by: gwcaton

Bench press
55 x12
105 x 6
125 x 6
150 x 6

incline db bench press
35 x 6
40 x 6
40 x 6

Dips
BW x 6
BW x 6

BB curls
50 x 6
60 x 6
70 x 6

Alt Db curls
35 x 6
40 x 6
40 x 6

Cable Hammer curls
35 x 6
45 x 6

Notes:
Nothing special today unless you want to count the fact that I tip the scale this morning at 204.5 lbs

Haven't been that "heavy" in years !!

Posted by: Archangel

Good lookin w/o my Friend, don't sell yourself short!!! Your doin it, and that puts you ahead of alot of people!!! Going with the P/RR/S again I see, Good stuff, Best wishes to you!!!

Posted by: Burner02

if it makes u feel better...you are still a good ways lighter than I, sir...

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

if it makes u feel better...you are still a good ways lighter than I, sir...

... and me too

Posted by: Triple Threat

Another member of the well over 200 lb club.

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Good lookin w/o my Friend, don't sell yourself short!!! Your doin it, and that puts you ahead of alot of people!!! Going with the P/RR/S again I see, Good stuff, Best wishes to you!!!

Thanks Mr. Arch

Posted by: gwcaton

Quote:

Originally Posted by Burner02

if it makes u feel better...you are still a good ways lighter than I, sir...

LOL, no worries Burner Boy

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

... and me too

yeah but you is a big strong MoFo

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Another member of the well over 200 lb club.

Only for a week or two

Posted by: gwcaton

Stationary bike
20 min
4.3 miles

Kneeling cable crunches
55 x 6
70 X 6
85 x 6
static hold on ea rep

Hanging knee raises
bw x 6
20 x 6
20 x 6
static hold ea rep

Saxons
2 sets 10 lbs x 10

Happy Halloween !

Posted by: Burner02

Quote:

Originally Posted by gwcaton

Only for a week or two

...and so it begins....

Posted by: gwcaton

Quote:

Originally Posted by Burner02

...and so it begins....

Hey Mr Burner ! Thanks .

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Only for a week or two

I was referring to myself.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

I was referring to myself.

oops !!

Posted by: Malley

Quote:

Originally Posted by gwcaton

Bench press

Notes:
Nothing special today unless you want to count the fact that I tip the scale this morning at 204.5 lbs

Haven't been that "heavy" in years !!

Dont even sweat it. You'll have your old self back in no time. I mean hell who is to tell ya different?

Posted by: Triple Threat

Posted by: gwcaton

Wg Pullups
BW x 6
BW x 5
BW x 6
Wow ! That was an eye opener

Seated Cg cable rows
3 sets 115 x 6

Rack deads - Angel style
140 x 6
190 x 6
210 x 6
Ahhh yes , I remember these . LOL

Cg bench press
70 x 6
100 x 6
100 x 6

Triceps pressdown
55 x 6
55 x 6

rev grip pressdown
35 x 6
45 x 6

Posted by: Burner02

hey G!
get the feeling you are gonna be feeling these tomorrow???

Posted by: yellowmoomba

Good to see you back on the board!!

Posted by: JerseyDevil

It's so great to see you posting workouts again Gary! Bet you'll have that 'good' sore tomorrow.

Posted by: gwcaton

Burner - I've been sore in one place or another for a couple of days now . next week should be better

YM - Good to be back !

JD - You got that right

Posted by: CowPimp

That's a good welcome back to the weight lifting world. You're gonna blow the doors off this place.

Posted by: b_reed23

Gary is back and now so am I....now everyone will know about the 2 of us GaryBear

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

Gary is back and now so am I....now everyone will know about the 2 of us GaryBear

Hi Billie !! I am soooooo glad you are back.

Posted by: gwcaton

Seated BB press
55 x6
75 x 6
95 x 6
Stronger than I thought. could of gone heavier

Db Laterals
2 sets 25 x 6

Seated bentover Db laterals
2 sets 25 x 6
could of , should of gone heavier

Seated calf raise
140 x 6
160 x 6
160 x 6

Standing calf raise
2 sets 250 x 6

Tomorrow is cardio and that will be the end of the first week !!

Posted by: fyredup1286

hey man...those are some impressive ass numbers!! Keep up the good work! Welcome Back!

Posted by: naturaltan

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

Gary is back and now so am I....now everyone will know about the 2 of us GaryBear

Well, well, well. Did you two have a nice little getaway?

Posted by: gwcaton

Quote:

Originally Posted by fyredup1286

hey man...those are some impressive ass numbers!! Keep up the good work! Welcome Back!

Thanks ! Give a few more weeks to get back in the swing of things and then look out ! LOL

Posted by: gwcaton

Quote:

Originally Posted by naturaltan

Wow theres a blast from the past ! Hi NT

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Well, well, well. Did you two have a nice little getaway?

Does that answer your question ?

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Does that answer your question ?

You'd better fix that age thing in your profile. Billie says you're only 20.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Well, well, well. Did you two have a nice little getaway?

Quote:

Originally Posted by Triple Threat

You'd better fix that age thing in your profile. Billie says you're only 20.

Oops !!

Posted by: JerseyDevil

Quote:

Originally Posted by b_reed23

Gary is back and now so am I....now everyone will know about the 2 of us GaryBear

This is all starting to make sense now

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

This is all starting to make sense now

I'm suprised we got away with it this long .

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

You'd better fix that age thing in your profile. Billie says you're only 20.

no, no, no...his UNDERWEAR is only 20...

Posted by: Burner02

Quote:

Originally Posted by gwcaton

I'm suprised we got away with it this long .

so...restoring the Corvette was code word for...Billie...you sly fox, you!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

so...restoring the Corvette was code word for...Billie...you sly fox, you!

Thats right and if you never checked out the latest pics in her gallery... your loss

Posted by: gwcaton

20 min bike
4.3 miles

Posted by: gwcaton

20 min bike
4.25 miles

Posted by: gwcaton

I know the first wek is usually pretty dramatic but .... lost 8 pounds this week

Down to 196.5 this morning

Next week should be closer to normal, 1-2 lbs 3 at most but will just have to wait and see.

Posted by: gwcaton

Oh and while Billie and I were MIA I picked up a new ride .

1987 Mercedes 420SEL to go along with the 1987 Jaguar XJS

Posted by: CowPimp

Quote:

Originally Posted by gwcaton

I know the first wek is usually pretty dramatic but .... lost 8 pounds this week

Down to 196.5 this morning

Next week should be closer to normal, 1-2 lbs 3 at most but will just have to wait and see.

That's crazy. You must've been holding some serious water, heh.

Nice ride by the way!

Posted by: gwcaton

Quote:

Originally Posted by CowPimp

That's crazy. You must've been holding some serious water, heh.

Nice ride by the way!

Holding water or full of ....

Thanks CP

Posted by: Burner02

Quote:

Originally Posted by gwcaton

Thats right and if you never checked out the latest pics in her gallery... your loss

um....excuse me a minute....

Posted by: Burner02

Quote:

Originally Posted by gwcaton

Oh and while Billie and I were MIA I picked up a new ride .

1987 Mercedes 420SEL to go along with the 1987 Jaguar XJS

way to roll, Mr. Fancypants...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

um....excuse me a minute....

So that's as long as it took you?

Posted by: Burner02

I'm at work...SOME discretion is necesarry, sir..

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Oh and while Billie and I were MIA I picked up a new ride .

1987 Mercedes 420SEL to go along with the 1987 Jaguar XJS

Those cars are sweeeeeeeeeeeeeetttttttttttt!

Posted by: gwcaton

Thanks JD

Posted by: gwcaton

Leg extensions -
3 sets 70 x 9

PowerTec Squats -
180 x 12
230 x 12
230 x 12

Front Squats -
2 sets 50 x 15

LOL, don't know why I did these but I did. far cry from 200 lbs but that wasn't for 15 reps either.

Lying leg curl -
35 x 9
55 x 9

Db SLDL -
3 sets 35 x 12
light but ROM was great and the focus stayed on the hams

Single leg curl -
2 set s20 x 15

Standing calf raises -
250 x 9
270 x 9
290 x 9

Seated calf raises -
140 x 12
140 x 10

Single leg calf raise
2 sets BW x 15

Posted by: Burner02

Was'sup, G!
Betcha gonna have the 'funny' walk tomorrow after THAT workout!

Posted by: JerseyDevil

Hammering the legs just like the old days!

Posted by: b_reed23

nice cars AND nice workout...this is such a well rounded journal

Posted by: Archangel

Excellent w/o, so glad to have ya back!!! Congrats on the weight los too my Friend!!!

Posted by: DeadBolt

Glad to see ya back ol man

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

nice cars AND nice workout...this is such a well rounded journal

From the authority on well roundedness.

Posted by: JerseyDevil

Hello? Anybody home?

Posted by: Triple Threat

Maybe he and Billie ran off again.

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

Maybe he and Billie ran off again.

Nah, she's into schoolboys, not professors.

Posted by: Burner02

Doh!

Posted by: Triple Threat

Posted by: gwcaton

Hey Peoples !

Computer crapped out on me on Nov 5 and have been gooing back and forth ever since with "support" . Am going to have to send computer in for repair, so am waiting on shipping box from FedX. It was a close call but I still have like 2.5 weeks left on the warranty !!!!!!

But , because there was no way I was going computerless for another day I bought myself an early Xmas present... new laptop !!! Ho Ho Ho !!

Haven't missed any workouts, diet going good

Will, try and catch up on everyone tomorrow and start posting wo's again on Sunday.

Posted by: Seanp156

Quote:

Originally Posted by boilermaker

Nah, she's into schoolboys, not professors.

I should know.

Posted by: Pylon

I feel bad, G. I just realized this was your new place. I am filled with shame....

Posted by: gwcaton

Quote:

Originally Posted by Pylon

I feel bad, G. I just realized this was your new place. I am filled with shame....

no problem

Posted by: gwcaton

20 min. Bike
4.7 miles

Posted by: Archangel

How goes it BRother Gary!!! Hope all is well for you and yours!!!

Posted by: Trouble

Oh good, this must be the forum corner where the mature crowd hangs out.

Hello, GW! Nice to meet you; glad to see you're back in action. Funny, I have a friend who I met recently, lives down in FL, who is also a Benz and Jag collector. Cool beans.

Think I'll poke my head in from time to time to check out the action here.

Cheers! :beer:

Posted by: Seanp156

Quote:

Originally Posted by Trouble

Oh good, this must be the forum corner where the mature crowd hangs out.

Hello, GW! Nice to meet you; glad to see you're back in action. Funny, I have a friend who I met recently, lives down in FL, who is also a Benz and Jag collector. Cool beans.

Think I'll poke my head in from time to time to check out the action here.

Cheers! :beer:

Do you mean this thread or the journal section in general?

Posted by: JerseyDevil

I was wondering where you were Gary! Welcome back to cyber space.

Posted by: Trouble

Quote:

Originally Posted by Seanp156

Do you mean this thread or the journal section in general?

This thread (and a few others like it).

Posted by: gwcaton

Quote:

Originally Posted by Archangel

How goes it BRother Gary!!! Hope all is well for you and yours!!!

Hey Arch !

Going great now . How about you ?

Posted by: gwcaton

Quote:

Originally Posted by Trouble

Think I'll poke my head in from time to time to check out the action here.

Cheers! :beer:

Hi Trouble ,

Stop by anytime, lots of good people in here .

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Do you mean this thread or the journal section in general?

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I was wondering where you were Gary! Welcome back to cyber space.

JD,

How goes it man ? This Laptop is gonna take some getting use to

Posted by: Seanp156

Quote:

Originally Posted by Trouble

This thread (and a few others like it).

I think.... I'm insulted?

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

I think.... I'm insulted?

LOL

Posted by: gwcaton

weight : 194

Total loss to date : 10.5 lbs

Posted by: Triple Threat

Quote:

Originally Posted by Seanp156

I think.... I'm insulted?

Sean, she said mature.

Now behave.

Posted by: Triple Threat

Quote:

Originally Posted by Trouble

Oh good, this must be the forum corner where the mature and cool crowd hangs out.

I fixed it for you.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

weight : 194

Total loss to date : 10.5 lbs

Lest Gary get the impression I'm whoring up his journal ...

You do get rid of the pounds rapidly, don't you.

Posted by: CowPimp

Quote:

Originally Posted by gwcaton

weight : 194

Total loss to date : 10.5 lbs

Damn, some good results have been going around IM lately. That's great Gary!

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Lest Gary get the impression I'm whoring up his journal ...

You do get rid of the pounds rapidly, don't you.

Not as fast as I put it on

Posted by: gwcaton

Quote:

Originally Posted by CowPimp

Damn, some good results have been going around IM lately. That's great Gary!

Thanks CP !!

Posted by: gwcaton

Tomorrow starts Shock week . Then I will be through with my "warm up "cycle

and be ready to get seriuos

Posted by: Triple Threat

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

somebody found some new smilies ?

Posted by: Pylon

From looking around, I'd say he found a ton of them....

Posted by: Archangel

Fantastic my Friend, keep at it!!!

Posted by: gwcaton

Quote:

Originally Posted by Pylon

From looking around, I'd say he found a ton of them....

I concur !

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Fantastic my Friend, keep at it!!!

Thanks Arch,
but I plan on "celebrating " Thanksgiving to the max !!!

Posted by: gwcaton

leg extensions....powertec squats - ss
70 x 10 ................ 180 x 10
80 x 10 ................ 200 x 10
90 x 10 ................ 220 x 10

vertical leg press ... leg extensions - ss
175 x 10 ................... 70 x 10
175 x 10 ................... 80 x 10

front squats - ds
90 x 8
70 x 8
65 x 8

lying leg curl ... SLDL - ss
55 x 10 .............. 125 x 10
55 x 10 .............. 145 x 10
60 x 10 .............. 145 x 8

single leg curl - ds
25 x 10
15 x 8
10 x 8

standin calf raise... seated calf raise - ss
180 x 10 .................. 90 x 10
220 x 10 .................. 110 x 10
240 x 10 .................. 110 x 10

single calf raises - ds
35 x 10
25 x 10
20 x 8

brings back memories

Posted by: Archangel

Quote:

Originally Posted by gwcaton

Thanks Arch,
but I plan on "celebrating " Thanksgiving to the max !!!

You and I both, LOL!!!

Another solid w/o too BRother Gary, nice Shock #'s!!!

Posted by: Burner02

was'sup, G!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

You and I both, LOL!!!

Another solid w/o too BRother Gary, nice Shock #'s!!!

Thanks Arch,

Some of the numbers could of been better but still not pushing it yet. Not until next week then I will try to train with the intensity of the H.I.T. MAN

Posted by: gwcaton

cable Xover ... Incline bench press - ss
3 sets 45 x 10 ..... 105 x 10

Bench press ... Incline flyes - ss
2 sets 125 x 10 .... 25 x 10

Dips - ds
bw x 10, 8, 6
30 sec RI's
definately add wt next time

cable hammer curls ... BB curls - ss
2 sets 30 x 10 ............... 60 x 10

alt Db curls ... cable preacher curl - ss
2 sets 25 x 10 ...... 25 x 10

db concentration curls - ds
20 x 10
15 x 8
10 x 8

Posted by: b_reed23

gotta love/hate shock week huh Garybear?? haha...nice numbers though!

Posted by: Archangel

Another Solid Shock w/o my Friend!!! Your Intensity is excellent, don't sell yourself short!!!

Posted by: JerseyDevil

Love your exercise selection Gary! Good looking workouts.

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

gotta love/hate shock week huh Garybear?? haha...nice numbers though!

Hi BillieBear!!

Thanks and congrats on the deer .

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Another Solid Shock w/o my Friend!!! Your Intensity is excellent, don't sell yourself short!!!

Thanks Arch,

who am I to argue with a mild mannered ANIMAL !!

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Love your exercise selection Gary! Good looking workouts.

Thanks JD,

I really tried to mix it up today .

Posted by: gwcaton

20 min bike
4.3 miles

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Thanks Arch,

who am I to argue with a mild mannered ANIMAL !!

Better not, lest ye be smoted.

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

20 min bike
4.3 miles

Were you doing 5 miles before?

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Were you doing 5 miles before?

5-6 months ago i was . won't take long I'll be back

Posted by: gwcaton

Db pullovers ... Wg pulldowns - ss
3 sets 35 x 10 ..... 100 x 10

Cg seated rows ... Stiff arm pulldowns - ss
2 sets 100 x 10 ........ 50 x 10

Rack deads - ds
210 x 10
180 x 8
170 x 6

cable pressdown ... Cg bench - ss
2 sets 55 x 10 ........... 105 x 10

ova head Db extension ... rev grip push down - ss
2 sets 35 x 10 ................... 35 x 10

bench dips - ds
45 x 10
35 x 8
25 x 4

Posted by: Triple Threat

Posted by: Archangel

Your killin it in the w/o's BRother Gary, lookin Good my Friend!!! Hope your Thanksgiving is a Perfect one my Friend!!!

Posted by: JerseyDevil

Happy Thanksgiving Gary!

Posted by: Burner02

Nice workout, G! betch ya gonna feel tomorrow....
Have a Happy Thanksgiving!

Posted by: gwcaton

Thanks gang !!
Happy Thanksgiving to you too !

Posted by: gwcaton

Seated db laterals ... seated BB press - ss
3 sets 20 x 8 ................ 95 x 10

seated alt Db press ... Wg upright row - ss
35 x 9 .......................... 55 x 10
35 x 8 .......................... 60 x 10

Seated B.O. Db laterals - ds
35 x 10
25 x 8
20 x 8

Standing calf raise ... Seated calf raise - ss
3 sets 240 10 .............. 110 x 10

single calf raise - ds
40 x 10
35 x 8
25 x 8

Alrighty then , end of my "break in/acclamation" cycle. Sunday starts Power week and I will be trying much harder to use the "correct" weights with the correct cadence and RI's.

Hope everyone had a good holiday !

Posted by: Triple Threat

A Thanksgiving day workout.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

A Thanksgiving day workout.

Pre-feast !

Posted by: Archangel

Solid w/o BRother Gary, Love your exercise selections!!! Lookin like you havn't even skipped a beat my Friend, hope your Thanksgiving was GREAT!!!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Solid w/o BRother Gary, Love your exercise selections!!! Lookin like you havn't even skipped a beat my Friend, hope your Thanksgiving was GREAT!!!

Thanks Arch !

Posted by: gwcaton

Powertec Squats -
320 x 6
350 x 6
370 x 6
1st set of wu's rt. knee felt "funny" . Did a couple of more sets and went for it. Did good. Still could of gone heavier. Try starting with 400 nt.

Vertical leg press -
225 x 6
235 x 5
235 x 4
on target here

SLDL
175 x 6
190 x 6
205 x 6
start w/205 nt

Standing calf raise
270 x 6
340 x 6
370 x 6
start w/370 nt

Seated calf raise -
140 x 6
160 x 6
160 x 5
start w/160 nt

Cadence: 4/0/"explode"
Ri's : 4 min on everything except calf raises / 2 min on calf raises

Probably need help out of bed tommorrow, Billie ? Dev ?

Posted by: Burner02

Hey gary!
How's the legs?

Posted by: gwcaton

Quote:

Originally Posted by Burner02

Hey gary!
How's the legs?

Not bad right now, but who knows about tomorrow

Posted by: Burner02

hot bath and some stretching....
get the missus to give ya a massage...

Posted by: JerseyDevil

Hey Gary. I know all about that 'funny feeling' in the knee. I ignored mine, and now I can't squat and even have trouble with leg presses. Be careful my friend. Probably is nothing, but it may be a warning sign.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Hey Gary. I know all about that 'funny feeling' in the knee. I ignored mine, and now I can't squat and even have trouble with leg presses. Be careful my friend. Probably is nothing, but it may be a warning sign.

I hear ya JD ! Thanks

Posted by: Archangel

Fantastic w/o BRother Gary, like the others say, take care of the wheels my Friend, ya just never know!!!
400 huh??? Good Stuff!!!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Fantastic w/o BRother Gary, like the others say, take care of the wheels my Friend, ya just never know!!!
400 huh??? Good Stuff!!!

Gotcha ! Been there once , don't want to go back .

yeah , 400, don't know how that would translate in real squats but the important thing is that it is heavy

Posted by: Pylon

Hope you had a great holiday, Gary. Take care of that knee!

Posted by: gwcaton

Quote:

Originally Posted by Pylon

Hope you had a great holiday, Gary. Take care of that knee!

I did , thanks.

Posted by: gwcaton

Bench press
155 x 6
165 x 6
185 x 4
Better than I expected !

Incline Db bench
40 x 6
50 x 6
65 x 6
could of gone heavier

stronger than I thought today !

weighted dips
10 x 6
25 x 6
start w/ 35 nt
must be the caffeine

BB curls
70 x 6
80 x 6
90 x 6
wow! Going great today !
start w/90 nt

alt Db curls
40 x 6
40 x 6
start w/45-50 nt

cable hammer curls
45 x 6
55 x 6
start w/60 nt

Cadence: 4/0/"explode"
RI's - 4 min

Knew it would be a better wo than last power cycle but was suprised

Posted by: Archangel

Awesome w/o BRother Gary!!! Excellent #'s my Friend!!!

Posted by: Burner02

hey G! C'mon...when ya are feeling it...grip it and rip it!
next time you feel on top of your game in the gym...go heavy!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Awesome w/o BRother Gary!!! Excellent #'s my Friend!!!

Thanks Arch!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

hey G! C'mon...when ya are feeling it...grip it and rip it!
next time you feel on top of your game in the gym...go heavy!

Posted by: gwcaton

20 min bike
4.8 miles
hope to hit 5 miles this week

Posted by: Triple Threat

You'll get it. We have confidence in you.

Posted by: Burner02

or...we'll just laugh at you will u do get it...

Posted by: Pylon

You planning on running (or riding, I guess) from something, G?

Posted by: JerseyDevil

You'll have it next week buddy!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

or...we'll just laugh at you will u do get it...

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

You'll get it. We have confidence in you.

Thanks Trip.
by the way , who is the ugly guy in your avi ? thats not Burner is it ?

Posted by: gwcaton

Quote:

Originally Posted by Pylon

You planning on running (or riding, I guess) from something, G?

unsightly BF%

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

You'll have it next week buddy!

no doubt

Posted by: b_reed23

hiya Garybear!

Posted by: Burner02

Quote:

Originally Posted by gwcaton

Thanks Trip.
by the way , who is the ugly guy in your avi ? thats not Burner is it ?

I'm nut ugly...just fat....get it right, sir...

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

hiya Garybear!

I was beginning to think you didn't love me anymore

Posted by: gwcaton

Quote:

Originally Posted by Burner02

I'm nut ugly...just fat....get it right, sir...

I stand corrected

Posted by: gwcaton

Pullups -
25 x 4.25
25 x 4.25
25 x 4

Seated cg cable rows -
130 x 6
160 x 6
175 x 6
Try starting w/190 nt

Rack deads - Angel style -
225 x 6
255 x 6
275 x 5
start w/ 280-290 nt

Cg bench press -
115 x 6
145 x 6
165 x 6 still a tad bit light here
start w/170-175 nt

Triceps pressdown -
60 x 6
70 x 6
try 85 nt

Rev grip Triceps pressdown -
55 x 6
70 x 4
start w/70 nt

Cadence: 4/0/"explode"
RI's - 4 min

Only thing I hit the marlk on was pullups !
Kept underestimating everything.
Oh well, I'll get it dialed in soon, usually do.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

I'm nut ugly...

Does that mean you look like a, ah, er, nevermind.

Posted by: JerseyDevil

Moving up buddy

Posted by: Burner02

Quote:

Originally Posted by Burner02

I'm not ugly...just fat....get it right, sir...

Posted by: gwcaton

Seated BB Pres -
105 x 6
125 x 6
140 x 5
start w/140 nt

Db Laterals -
25 x 6
30 x 6
35 x 5
start w/ 35 nt

seated bentover db laterals -
40 x 6 couldn't quite get my 4 count
35 x 6 Hmmm
35 x 6 Think I'll stick w/40 until I can get the 3 sets at a 4 count

Seated calf raises -
160 x 6
160 x 5
160 x 4

Standing calf raise-
360 x 6
360 x 5
360 x 4

Cadence : 4/0/"explode"
RI's - 4 min on delts - 2 mins on calves

Calves were dialed in today !!! Still feeling those , probably will for awhile

Posted by: DOMS

Back and calves? What sort of split are you doing?

Posted by: gwcaton

Quote:

Originally Posted by DOMS

Back and calves? What sort of split are you doing?

You mean delts/calves? Thursday is kind of a do whatever I didn't do earlier in the week day because of time. First of the year I will set it up with a more traditional split.

Posted by: DOMS

Quote:

Originally Posted by gwcaton

You mean delts/calves? Thursday is kind of a do whatever I didn't do earlier in the week day because of time. First of the year I will set it up with a more traditional split.

Roger.

Posted by: b_reed23

holy crap look at the weight on those standing calves!

Posted by: gwcaton

Quote:

Originally Posted by DOMS

Roger.

Over and Out

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

holy crap look at the weight on those standing calves!

I know

I'll do better next time

Posted by: Burner02

I mean..sheesh...it's not like you are a senior citizen or anything....
oh...wait...
(that could whoop my butt....)

Hey Gary!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

I mean..sheesh...it's not like you are a senior citizen or anything....
oh...wait...
(that could whoop my butt....)

Hey Gary!

Nah, I'm a lover not fighter , but don't get any ideas

Posted by: b_reed23

Gary can "whoop" my butt anytime!!

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

Gary can "whoop" my butt anytime!!

we'll set something up

Posted by: Rocco32

Haha, so this is still the half porn journal

Nice to see some things don't change

Looking good in here Gary and your really putting up some nice numbers as well. I know you've been back for awhile but it's nice to see you here regularly again!

Posted by: gwcaton

Quote:

Originally Posted by Rocco32

Haha, so this is still the half porn journal

Nice to see some things don't change

Looking good in here Gary and your really putting up some nice numbers as well. I know you've been back for awhile but it's nice to see you here regularly again!

LOL

Right back at ya Rocco

Posted by: gwcaton

20 min bike
Barely made my goal ... 5.09 miles

extra cardio - 30 min shoveling snow. we got about a foot!!! Most since who can remember when

Posted by: JerseyDevil

It's great to see both you Gary and Rock posting again!

Kudos on the weights, but also the cardio. Us 50 somethings understand the heart is a muscle that needs endurance training

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

It's great to see both you Gary and Rock posting again!

Kudos on the weights, but also the cardio. Us 50 somethings understand the heart is a muscle that needs endurance training

Thanks JD,

Damn my calves are killing me

Posted by: CowPimp

Quote:

Originally Posted by Rocco32

Haha, so this is still the half porn journal

Nice to see some things don't change

Looking good in here Gary and your really putting up some nice numbers as well. I know you've been back for awhile but it's nice to see you here regularly again!

Yeah, instead of the six-pack grandpa, he can be the porno grandpa. Good times.

Posted by: gwcaton

Quote:

Originally Posted by CowPimp

Yeah, instead of the six-pack grandpa, he can be the porno grandpa. Good times.

LOL, That would be too easy

Posted by: gwcaton

Calves a little better this morning after a leisurely stationary bike ride , 20 min / 4 + miles

weight :192.5
Total of 12 lbs lost so far

Posted by: gwcaton

weighted dips -
15 x 9
15 x 9 barely
20 nt

Bench press -
140 x 12
140 x 12 barely
140 x 10

Incline Db bench press -
40 x 15
40 x 15 barely
45 nt

Db hammer curls -
40 x 9
40 x 7

BB curls -
60 x 12
70 x 11
75 nt

cable curls -
35 x 15
35 x 15 barely
40 nt

Cadence: 2/1/2/1
RI's - 2-3 min

Got 1.5 of extra cardio yesterday shoveling snow

Posted by: JerseyDevil

Hey GW! Nice looking wo. Question. Why do you do the weighted dips before bench? Pre-exhaust?

Posted by: Burner02

Was'sup, G!
shovellng snow...heh...glad I have a town home...

Posted by: Malley

Hey JD I have heard many times that Dips are a better exercise for overall development rather than Bench....however I disagree, but dips are a great exercise. I dont think it is taking anything away from his workout overall. Bench maybe a little weaker after that, but dips at the beginning is a good switch imo. However I will never do it...haha

Posted by: Triple Threat

I know that if I tried to do dips before benching, the benching would take a big hit.

Posted by: Malley

I agree TT, but why not switch it up sometime? Ya know.

Posted by: gwcaton

yup switched it up from last time . Last RR session I did bench first and dips last. I do 2 weeks of Rep Range (first week sets are 7-9, 10-12, 13 -15 second week i do 10-12 , 13-15 and 16-18 !!!! ) one week I try to do compound exercises first and then the next week I do a pre-exhaust first. Just my twist on PrrS.
Keeps it interesting and I find as I get older I need interesting

Posted by: gwcaton

Quote:

Originally Posted by Burner02

Was'sup, G!
shovellng snow...heh...glad I have a town home...

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

yup switched it up from last time . Last RR session I did bench first and dips last. I do 2 weeks of Rep Range (first week sets are 7-9, 10-12, 13 -15 second week i do 10-12 , 13-15 and 16-18 !!!! ) one week I try to do compound exercises first and then the next week I do a pre-exhaust first. Just my twist on PrrS.
Keeps it interesting and I find as I get older I need interesting

Geez.... wasn't trying to start a controversy here, just asking

. Switching up is a good thing to do, and that answered my question.

Hey Gar, let's go get some brats

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Geez.... wasn't trying to start a controversy here, just asking

. Switching up is a good thing to do, and that answered my question.

Hey Gar, let's go get some brats

Gotcha ! You got plenty of mustard?

Posted by: Burner02

who's got the beer?

Posted by: b_reed23

damnit...ya'll are making me hungry...I say we all get together for a brat cookout, I'll bring the tater salad!!

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