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Posted by: gwcaton

Leg extensions -
90 x 9
100 x 9
try w/110 nt

Powertec squats -
250 x 12
270 x 12
290 x 12 barely
300 + nt

Vertical leg press -
125 x 15
145 x 15
165-175 nt

laying leg curl -
60 x 9
70 x 9 barely
75-80 nt

Db SLDL -
50 x 12
65 x 12
65 x 10
65-70 nt

single leg curl -
25 x 10
20 x 13 R - 14L

Standing calf raises -
290 x 9
310 x 9
310 x 9
STILL sore from the 30th !
340 nt

Seated calf raise-
140 x 10
140 x 10

Single calf raise -
50 x 15
50 x 15 barely

Cadence : 2/1/2/1
RI's : 2 min on everything except calves - 1 min on calves

Posted by: Malley

Solid workout!

Lots of calve work....they sure do take alot to respond, I used to do the same.

Posted by: Burner02

was'up, G!
nice workout!

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Leg extensions -
90 x 9
100 x 9
try w/110 nt

Powertec squats -
250 x 12
270 x 12
290 x 12 barely
300 + nt

Vertical leg press -
125 x 15
145 x 15
165-175 nt

laying leg curl -
60 x 9
70 x 9 barely
75-80 nt

Db SLDL -
50 x 12
65 x 12
65 x 10
65-70 nt

single leg curl -
25 x 10
20 x 13 R - 14L

Standing calf raises -
290 x 9
310 x 9
310 x 9
STILL sore from the 30th !
340 nt

Seated calf raise-
140 x 10
140 x 10

Single calf raise -
50 x 15
50 x 15 barely

Cadence : 2/1/2/1
RI's : 2 min on everything except calves - 1 min on calves

Moving up G!

Posted by: Triple Threat

Yep, you'll be walking funny tomorrow.

Posted by: Archangel

Definatly walking funny tomorrow!!! Solid w/o BRother Gary, keep at it, looking forward to your next Power #'s!!!

Posted by: gwcaton

Quote:

Originally Posted by Double D

Solid workout!

Lots of calve work....they sure do take alot to respond, I used to do the same.

Thanks DD

Posted by: gwcaton

Quote:

Originally Posted by Burner02

was'up, G!
nice workout!

Thanks Burner !
Just got my computer back from HP , hooked her up and hse's running like new but Some of th eprograms that originally came with the computer are gone !!! No biggies except Microsoft works has dissappeared . I'm so tired of screwing with them and their "support" people . I'll just download some freeware stuff.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Moving up G!

Felt awfully aerobic-like compared to Power week . But the cadence is faster and the RI's are half as much so what should I expect

Could of done better on calves if they wouldn't of been so damn sore , but they do feel better after this wo .

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Yep, you'll be walking funny tomorrow.

I walk funny everyday ( bow-legged )

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Definatly walking funny tomorrow!!! Solid w/o BRother Gary, keep at it, looking forward to your next Power #'s!!!

thanks Arch , so am I . Just seems like each different "cycle" ( power, RR, Shock ) just fuels the next one !

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

I walk funny everyday ( bow-legged )

I can sympathize with physical imperfection. I'm flat-footed.

Posted by: gwcaton

20 min bike
5.09 miles
Thought for sure it was gonna be more than that, but I usually don't ride the day after legs .

Posted by: Archangel

Lookin good in here!!! Cardio after leg day is brutal, and yet it helps imo w/DOMS!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

I can sympathize with physical imperfection. I'm flat-footed.

Me too

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Lookin good in here!!! Cardio after leg day is brutal, and yet it helps imo w/DOMS!!!

Damn Db SLDL are making my hams SORE!!!!!

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Me too

Hmmmmmmm , 2 flat foots

Posted by: b_reed23

I walk funny too...big butt

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

I walk funny too...big butt

This post is worthless without video

Posted by: gwcaton

weighted pullups -
10 x 7
10 x 7
10 x 6

seated face pulls -
3 sets 75 x 12
80 -85 nt

Seated good mornings -
2 sets 55 x 15

Triceps pressdown -
60 x 9
55 x 9
dropped wt cause wasn't quite making my cadence but 55 was too light.
stick w/60 'til I get it right .

Cg bench press -
105 x 12
125 x 10
135- 140 nt

rev grip pressdown -
2 sets 40 x 15
45 - 50 nt

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

Posted by: Triple Threat

Do you like doing the GMs seated? I found them to somewhat uncomfortable.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Do you like doing the GMs seated? I found them to somewhat uncomfortable.

yes i do , I feel more "stable"

Posted by: Pylon

Quote:

Originally Posted by gwcaton

This post is worthless without video

Gary, you are a freakin' genius.....

Posted by: gwcaton

Quote:

Originally Posted by Pylon

Gary, you are a freakin' genius.....

I have my moments

Posted by: Archangel

Another Solid w/o BRother Gary!!! Godd stuff, keep at it my Friend!!! And for the record..................... I'm flat footed too!!!

I really like your exercise choices!!!

Posted by: JerseyDevil

Anyone with a late model Jag is a genius

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Another Solid w/o BRother Gary!!! Godd stuff, keep at it my Friend!!! And for the record..................... I'm flat footed too!!!

I really like your exercise choices!!!

Thanks Arch

Another flat foot

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Another flat foot

We're slowly taking over the world.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Anyone with a late model Jag is a genius

Hey JD

Posted by: gwcaton

Upright rows-
65 x 9
85 x 9
95 x 7
start w/95 nt.

Seated BB press -
95 x 12
105 x 11
105 x 10
start w/105 nt

Seated bo lateral raise
30 x 15 barely
30 x 14

Seated calf raise -
160 x 8
160 x 7
160 x 7

Standing calf raise -
270 x 12
290 x 11
310 nt ?

Single calf raise -
2 sets 50 x 15
60 nt ?

Cadence: 2/1/2/1
Ri's : 2 min on everything except calves/ 1 min on calves

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

We're slowly taking over the world.

You sure you want to do that ?

Posted by: Archangel

Good lookin w/o BRother Gary!!! How do the upright rows feel on your shoulder??? I'm very leary to do them due to my shoulder probs, ya know!!!

FLAT-FEET UNITE!!!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Good lookin w/o BRother Gary!!! How do the upright rows feel on your shoulder??? I'm very leary to do them due to my shoulder probs, ya know!!!

FLAT-FEET UNITE!!!

The only problem I have with the upright rows is if I have my hands too close together, and that bothers my wrists not my shoulders.

Posted by: Archangel

Hm, maybe I'll give 'em a go again sometime!!! Hows the bod feeling today my Friend???

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Hm, maybe I'll give 'em a go again sometime!!! Hows the bod feeling today my Friend???

My bod ? Well it was feeling like crap when I got up this morning but it's a lot better right now. Thnaks for asking

How's you and yours?

Posted by: Malley

How many times a week do you hit the ole calves? Seems like every workout I see your murdering those suckers!

Posted by: Triple Threat

Posted by: gwcaton

Quote:

Originally Posted by Double D

How many times a week do you hit the ole calves? Seems like every workout I see your murdering those suckers!

Just twice . lol

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Posted by: Malley

2 times is enough for me as well. I cant remember the last time I did calves. I think I had better start again, its just not real important whenever going for big numbers and by the end of my workouts I am so damned tired so I am always like screw it.

Posted by: gwcaton

Quote:

Originally Posted by Double D

2 times is enough for me as well. I cant remember the last time I did calves. I think I had better start again, its just not real important whenever going for big numbers and by the end of my workouts I am so damned tired so I am always like screw it.

I know the feeeling

Posted by: b_reed23

hi Garybear...how are you?

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

hi Garybear...how are you?

Hi BillieBear oxox,

doing good, you ?

Posted by: gwcaton

Powertec Squats -
320 x 11
320 x 10
320 x 10
These were killers today

But as hard as they were going for more weight nt.

Vertical leg press -
165 x 15
180 x 15 barely
190-200 nt

Leg extensions -
70 x 18
80 x 16 barely
80-85 nt

SLDL -
175 x 12
175 x 10
wanted to do a 3rd det but just didn't feel it

Laying leg curls -
50 x 15
55 x 12 barely
start w/55 nt

single leg Db sldl
2 sets 50 x 18
60 nt ?
These will bring you to your knees , begging yourself not to do them again

Standing calf raise -
320 x 12
320 x 11
320 x 9

Seated calf raise -
140 x 13
140 x 12

Single calf raise -
50 x 16
50 x 15

Cadence: 2/1/2/1
RI's : 2-3 min on everything except calves, 1 min on calves

Really been nailing the correct wt. for calves lately and can really feel it .

Did 3 min RI's on most exercises today were as last week was 2 min. But this week was a higher rep range and definately needed the extra RI.

Posted by: Burner02

Hey G!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

Hey G!

Hey Burner

Posted by: Triple Threat

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

SNOW PORN!

Posted by: gwcaton

Bench press -
145 x 12
145 z 11
145 x 9

Incline Db bench press -
2 sets 40 x 15
heavier nt

Flat bench flyes -
30 x 18
35 x 16
Heavier nt

BB curls -
2 sets 70 x 12
heavier nt

Cable hammer curls -
40 x 12
40 x 10
a little heavy, get get my reps

Db concentration curls -
15 x 18
15 x 18
heavier nt

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

Posted by: Burner02

Nice hammers!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

Nice hammers!

Posted by: Archangel

Excellent w/o's in here my Friend!!! Which is your favorite of the 3 routines??? Mine was Shock I guess cause it's so close to HIT!!!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Excellent w/o's in here my Friend!!! Which is your favorite of the 3 routines??? Mine was Shock I guess cause it's so close to HIT!!!

Thanks Arch,
Hmmmmm. probably Power but only cos it's got long RI's

The RR's seem almost cardio like compared to power and then there's shock

I like them all ! I actually look forward to all of it except maybe shock legs , that is killer.

Posted by: JerseyDevil

Movin' on up to the Westside, trying to get a piece of the pie.......

I felt the need to break out in song

Posted by: Pylon

Heya Gary!

Posted by: Burner02

Hi Py and Gary!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

Hi Py and Gary!

Posted by: gwcaton

20 min bike
almost made 5.2 miles

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

20 min bike
almost made 5.2 miles

Posted by: gwcaton

Rack Deads -
220 x 12
235 x 12
255 x 12
Underestimated these

Wg. Pulldowns -
120 x 15
120 x 14
120 x 12
More like it

Seated cable rows -
120 x 17
120 x 15

C.g. Bench -
130 x 12
140 x 9
140-150 nt

Triceps pressdown -
55 x 14
55 x 12

Rev grip pressdown -
30 x 18
30 x 16

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

Posted by: gwcaton

Seated BB press -
110 x 12
115 x 11
115 x 8

Wg. upright rows -
55 x 15
65 x 14
70-75 nt ?

Seated B.O. laterals -
25 x 16
25 x 15
stick with 'til get 18

Seated calf raise -
110 x 12
130 x 12
130 x 12
140-150 nt

Standing calf raise -
250 x 15
250 x 14
??? nt

Single calf raise -
25 x 18
25 x 18
35 nt ?

Cadence: 2/1/2/1
RI's: 2 min on delts , 1 Min on calves

Posted by: b_reed23

once again Garybear...insane weight on your calf raises

Posted by: gwcaton

Quote:

Originally Posted by b_reed23

once again Garybear...insane weight on your calf raises

Thanks BillieBear ! How you is ?

Posted by: Burner02

I bet she be keepin' her pimp hand strong, playa!

Posted by: b_reed23

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Rack Deads -
220 x 12
235 x 12
255 x 12
Underestimated these

You're supposed to say that you're easing back into them.

Those seated BB presses are looking quite strong, too.

Posted by: gwcaton

Quote:

Originally Posted by Triple Threat

You're supposed to say that you're easing back into them.

Those seated BB presses are looking quite strong, too.

Hey Trip

Thanks for the heads up ... let me try that again .. ahem, ahem, "I'm easing back into them " How's that ?

Everything is coming back pretty quick , thanks .

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

Everything is coming back pretty quick , thanks .

You youngsters always bounce back quickly.

Posted by: Archangel

Excellent w/o's BRother Gary, I can't wait to see your #'s comin up in Power week, lookin strong my Friend!!!

Posted by: gwcaton

Quote:

Originally Posted by Archangel

Excellent w/o's BRother Gary, I can't wait to see your #'s comin up in Power week, lookin strong my Friend!!!

Thanks Arch,
I'm curious too

Posted by: gwcaton

Damn holidays !

No wo Sunday cos of roadtrip for Xmas, no wo today had a 6 am by invitation only, "rummage sale " for some of my classic car parts and tonight i will be helping to load evrything up . Oh Well .

And more Xmas on 23rd thru 25

Posted by: Burner02

then...remember: lift w/ your legs, not your back!

Posted by: Archangel

Enjoy the breaks my Friend, and more importantly, enjoy the Family!!!

Posted by: Triple Threat

Posted by: Pylon

Merry X-mas, Gary!

Posted by: Burner02

Merry Christmas, G!!

Posted by: Malley

Nice workouts indeedy. Very nicely put together. You noticing any increase in strength?

Posted by: JerseyDevil

Hey Gary

. Hope you a had a wonderful Christmas!

Posted by: Rissole

Posted by: Pylon

Happy New Year, Gary! My friend who is headed to Iraq will be at Ft. L-Wood for the next couple of weeks. I'll tell him to keep an eye out for your ride!

Posted by: Burner02

Happy New Year, G!

Posted by: Triple Threat

Posted by: Burner02

um...G? He better be busy working on my Vette!

Posted by: Archangel

Hope all is well in the land Of Gary!!! Wishing ya nothing but the best my Friend!!!

Posted by: Triple Threat

I wonder how Gary is doing.

Posted by: Pylon

Dude, you got me all excited thinking he had posted.

Posted by: Archangel

Sucked me in as well, LOL!!! Hello Brother Gary, hope all is well!!!

Posted by: Burner02

What...G's been MIA too?

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