PreMier

Oh, and welcome back!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

Yeah I know. Good thing too cause I was driving my wife nuts for the past week !

Sup with Matthew ? Better check in on his journal .

Lots of catching up to do /.
Later.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

PreMier

He is just really tired. I dont know what the deal is. I hope he gets well soon...

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

Ok during the week i was gone this is a quick summary of what happened.

Diet stayed the same. I switched my workout around some. Went from a 3 day split to a 4 day split. This will enable me to make my workouts shorter and more intense. Will also be using some "new" exercises. Especially after I get my equipment moved to the garage this week ( brought a couple of peices of equipment in from storage ) Was doing Hiit cardio one day a week and then a plain jane cardio one day a week.

Last weeks weigh/measure/evaluate showed no changes in body weight. bf % or measurements. Rather than drop anymore calories from the diet I will go to 2 Hiit cardio sessions per week. If this shows no change in bf% will possibly go to 3 times a week.

As far as the new split here is what I have now:
Sunday - legs
Mon - chest /bi's
Tues - cardio
wed - back/tri's
thurs - cardio
fri - shoulders/forearms
Sat - off/possibly 3rd cardio day

This was started the 28th. The change I made on leg day was to lighten the weight and go to FULL squats. My legs/ass are still sore !!!
Chest /bi's workout was great ! Love the feeling of the pump in the arms. The tri's were worked via bench press and then doing biceps reallly made the arms feel/look good as opposed to when I did chest /tri's. Then the tri's were the only thing in the arm pumped. Chest still pumping good.
Cardio was good. Like the shorter time involved in Hiit .
Today did back/tri's. Liked the feel/pump in the arms from this workout like I did on the chest/bi's day.
Cardio tomorrow - hiit
Looking forward to fridays work out. Shoulders/forearms. Hope to be stronger in the seated press since I will start with them and be fresh as opposed to when I did shoulders with chest/tri's. Also will be doing dumbbell lateral lifts ( which I haven't done i a looooooooong time, And doing some direct forearm training which I haven't done since i was a kid ! LOL

Hmmmmm guess that wasn't that short of a short summary . Oh well will post todays workout/diet in detail shortly .

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

PreMier

Sounds great. Squats are the best arent they? lol

Do you ever plan to compete? I think it is something you should ponder...

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

PreMier,

man i compete evryday ! LOL I compete against myself. I have never been able to get up in front of people and speak let alone stand there with hardly anything on and display my body ! LOL

I am content to torture myself for myself. i get my rewards/trophies almost every week when someone asks if I workout. And when someone like you suggests I compete. Thanks !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

gwcaton

Back/tri's

W.G. pulldowns to front
115 lbs x 12 reps
130 x 10
145 x 8
160 x 6
115 x 12

Seated low pulley rows -n.g.
160 lbs x 12 reps
175 x 10
190 x 8
220 x 6
160 x 12

barbell shrugs
225 x 12 reps
245 x 10
265 x 8
285 x 6
225 x 12
Mini - goal 300 lbs x 6 reps by June 16th. I go on vacation june 17th.

Triceps pressdown
70 lbs x 12 reps
75 x 10
80 x 8
85 x 6
70x 12

Reverse grip triceps pressdown
25 lbs x 12 reps
35 x 10
45 x 8
55 x 6
25 x 12

Today's diet

Meal 1
1/3 c oatmeal w/protein
2 e.w.
1 w.e.
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz salmon patty
1/2c kidney beans
1 c green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
1 c. brocolli
22 oz water
coffee
Meal 6
salad
1 tbsp Nat pb
1/2 c c.c.
22 oz water

Notes:
coffee first thing in am
22 oz water during workout

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

BabsieGirl

dAmn!!! Nice w/o.....

Morning

Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
Before you talk about what you want - appreciate what you have.

http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
Desire+Consistency='s RESULTS

gwcaton

Morning Babsie !

Thanks. Hey , how you feeling ? I've only been back a couple of days since my computer went out for repairs and the last thing I remember you were headed for the emergency room on a friday ?
Hope all is well.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

chiquita6683

cmon gary! u can do it! (compete) n u should!
o hell i have a hard enough time as it is w my speech, let alone standing in front of people, but its a goal of Mine. soooo.........
just thought id make a post in ur journal since ur so supportive in mine

Jill

Hey sexy man!!! You're so dedicated, I do admire that. Keep up the hard work!

gwcaton

Hi Maria !!!!!! It's about time you visited here !!! Thanks for the encouragemnet. Haven't had a chance to catch up on your journal since I've been gone but I will .

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

gwcaton

JILL !!!!!!!!! Do you enjoy making me blush ?! LOL Thanks for the kind words Sweetie .

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

gwcaton

Cardio/abs

25 minutes HIIT

Cable crunches
85 lbs x 20 reps
100 x 15
100 x 15
100 x 15
85 x 20
These were an increase in weight

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

Hanging knee raises
3 sets of 20 reps

Notes:
Several weeks ago I made a notation in re: a vein showing in my lower ab region . Only for about a couple of inches. Today after a few sets of crunches walked past the mirror on my way to get a drink and had to do a double take . I can now see that vein run from my lower ab region clear up to the lower end of my lats !!!! Only visible when working out but hey ... still means progress.
also can feel a difference in the ab muscles . They are growing. Slowly but surely.

Todays Diet

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

Notes:
the usual morning coffee

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

chiquita6683

ur doing so awesome baby!
i know it feels especially good to urself when like u impress urself! hey thats the only person ur doing it for right, but when YOU see it makes you feel like its all worth it!

gwcaton

Thanks Maria ! Means a lot to get compliments from someone as dedicated as you . Have a great weekend !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

gwcaton

Shoulders/forearms

Seated Barbell Press
105 lbs x 12 reps
115 x 10
125 x 8
135 x 6
105 x 12
This is first time for this workout. Could of went a few pounds heavier but opted for a slower movement with better form. Felt good.

D.B. Lateral Raises
10 lbs x 12 reps
15 x 10
20 x 8
25 x 6
10 x 12
First time I've done these in a long time. Need to go a little heavier next time.

Seated bentover d.b. lateral raises
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12
Just right ! LOL

Barbell wrist curls
70 lbs x 12 reps
90 x 12
105 x 12
125 x 10
90 x 12
Need to increase these next wo.

Reverse grip Barbell wrist curls
35 lbs x 12 reps
35 x 12
35 x 10
35 x 9
35 x 20
First 4 sets were done with arms across the bench. Last set was done standing up with weight hanging in front of me . Liked the feel and pump of set 5 best. Will try all 5 sets standing next time.

Today's Diet

Meal 1
1/3 c oatmeal w/protein
3 e.w.
1 w.e.
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 cherry and white choc chip cookies damn bakery lady !
Meal 3
6 oz chicken
1/2 c . brown rice
1 c. peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
4 oz lean beef patty
1 c. green beans
22 oz water
coffee
Meal 6
salad
1 tbsp nat pb
1/2 c c.c.
22 oz water

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

Another week gone by. Weigh/measure/evaluate day tomorrow. then it's cheat day..

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

chiquita6683

ur so dedicated! im impressed!
cmon its ok to cheat, proves ura normal american!
if ur seein vains in ur abs and u arent even gonna compete, im in awe of u!

gwcaton

Maria,
You are a sweetheart. Hope you visit here a lot !!

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

chiquita6683

dont worry, ill stop by every now n then!

gwcaton

Nothing exciting to report . No change in Bf , weight or measurements. At a stand still for a couple of weeks but thats ok. This "cycle " is up in 2 weeks and then I'm taking 2 weeks off from strict diet and exercise.

During that time i will try to decide on where to go from here. Still not as defined as I hoped to be by now but hell of a lot better than this time last year.

Leaning real strong towards a "Clean Bulk" for 8-12 weeks. Is there such a thing? I was thinking of eating the same clean foods just upping the quantities. Don't want to put on anymore BF than neccessary. But my ultimate goal is still to be able to display a full set of defined 6 pack abs on my 50th B-day next April (54 weeks ,that should be enough time even at my slow pace don't you think ? )

Anywho.... went to see "Walking Tall " with The Rock. It was a good movie 30 years ago ( Damn I'm old ! ) and is still a good movie. I love to see the bad guy gets his ass handed to him !

OOOO should i be mean ... ????? It's cheat day and so far I have had a couple of treats. Had Chinese buffet for lunch , not that great went there mostly for my wife and she said she didn't like it that much either . Damn ! What a waste !

OH YEAH ! had a strawberry cheesecake blizzard at DQ !! Yummy !!! Naturally I had popcorn (plain) and a soda at the movies. And to top it off I will have my weekly 1/2 of a small pizza tonight !!!! Ok evrybody stop drooling ! LOL

Tomorrow is leg day ! Full Squats here I come ! YUCK !!! I suck at any kind of squat. My legs suck ! I may not be genetically gifted but surely Ishould be able to put a couple of inches on my legs sometime in my life.

TTFN !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Jill

This is all I saw in your whole post.... How was it anywase???? Ive been dying to try em!

JLB001

Only half of a sm. pizza? I'd eat the whole thing! What kind of pizza?????

"When you get to the end of your rope, tie a knot in it and hang on."