gwcaton's journal

chiquita6683 · 04-04-2004, 12:04 PM

haha! gary ur sucha pimp! u go stud!
yes its ok u can be cocky 2, cmon!

gwcaton · 04-04-2004, 12:04 PM

Quote:

Originally posted by JLB001

HOLY ..... there's another beautiful woman !!!!!! Hi JLB !!! Whatya doing today ?

JLB001 · 04-04-2004, 12:08 PM

going to the swimming pool! Gotta work on my tan.

gwcaton · 04-04-2004, 12:09 PM

Have fun !

gwcaton · 04-04-2004, 08:51 PM

Did some work on converting the garage into my "new" gym. All I have left to do is take the Smith machine apart next weekend and move it out to the garage... I mean gym.

gwcaton · 04-04-2004, 08:54 PM

This is where the smith machine goes, back in th eempty space in left corner

Deeznuts · 04-04-2004, 08:57 PM

Looking good man - awesome calve development! Keep up the good work.

Jill · 04-04-2004, 09:10 PM

You even have a mirror, how cute!

But where do you park your car(s)???

Jill · 04-04-2004, 09:11 PM

If I had a gym in my garage I would pump beats so friggin loud it would wake up all the neighbours!!! I listen to my Cds full blast at the gym!!!

gwcaton · 04-04-2004, 09:25 PM

Quote:

Originally posted by Jill
You even have a mirror, how cute!

But where do you park your car(s)???

here

gwcaton · 04-04-2004, 09:26 PM

Quote:

Originally posted by Jill
If I had a gym in my garage I would pump beats so friggin loud it would wake up all the neighbours!!! I listen to my Cds full blast at the gym!!!

Hmmmmmmm I wonder if anybody else is awake at 5:30-6a.m. Guess I'll find out next week . I like my music slightly loud also.

Jill · 04-04-2004, 09:35 PM

You are too cute!! You must live on a farm or something??

Jill · 04-04-2004, 09:36 PM

How do you post the pic like that?

gwcaton · 04-04-2004, 09:37 PM

Quote:

Originally posted by Jill
You are too cute!! You must live on a farm or something??

Nope smack in the middle of town on the main drag. Huge town of 1000 people.

gwcaton · 04-04-2004, 09:40 PM

Quote:

Originally posted by Jill
How do you post the pic like that?

to post a pic like that the pic has to be hosted onthe web somewhere. not on your computer. then you right click the pic and copy the url.
then click on the image button when you are making a post and insert the url. click ok and voila !

Jill · 04-04-2004, 09:42 PM

Ohhhh, thanks. You must have a really big lot!!!

gwcaton · 04-04-2004, 10:07 PM

legs

Squats
125 lbs x 12 reps
145 x 10
165 x 8
185 x 6 this was an increase over last wo.
125 x 12
second wo doing full sqauts. weights not impressive but I can't even get 1/2 way through the first set without breathing so hard it's distracting. LOL

Leg extensions
115 lbs x 12 reps
125 x 10
135 x 8
145 x6
115 x 12
These were an increase since last time I posted a leg workout

Leg curls
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12
Haven't increased these but they seem harder to do since going to fullsquats.

Seated calf raises
170 lbs x 20 reps
190 x 15
210 x 10
190 x 15
170 x 20
These were an increase over last leg wo posted.

Standing calf raises
3 sets of 20-25 reps w/175 lbs
Need to increase these next time.

Notes:
Use to be my legs didn't get sore until the day after but since changing my leg workout now they are sore the same day I wo. Is this good? bad? indifferent?

Today's Diet

Meal 1
2 e.w.
1 w.e.
1/3 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
Chicken enchilada
rice
refried beans
tea
Daughter and her B.F. showed up and offered to buy us lunch so guess what ....
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz staek
cup of peas
22 oz water
coffee
Meal 6
salad
3 tsp nat pb
1/4 c of c.c.
22 oz water

Notes:
coffee firstthing in am
22 oz water during wo

gwcaton · 04-04-2004, 10:11 PM

Quote:

Originally posted by Deeznuts
Looking good man - awesome calve development! Keep up the good work.

Deez,

Thanks man ! Appreciate it . Congrats on your season and good luck on the next one .

gwcaton · 04-05-2004, 07:52 PM

Chest / Bi's

Bench press
165 x 12 reps
195 x 10
215 x 8
225 x 6
165 x 12
First 3 sets were an increase over last time. Still stuck on 225 for set #4

Incline D.B. flyes
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12

Barbell curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
These were an increase over last wo

D.B concentration curl
20 lbs x 12 reps
22.5 x 10
25 x 8
27.5 x 6
20 x 12

Today's Diet

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

Notes::
coffee first thing in A.m.
22 oz water during wo

Oh ! Forget to mention that yesterday i started taking Medi-Burn. 2 tablets twice a day. Had absolutely no cravings today and there were gourmet cookies and donuts sitting there at work just waiting for someone to eat them and I didn't feel the need to look. ! I can usually resist anyway but it is usually a battle , not today !

PreMier · 04-05-2004, 07:54 PM

LOL! Great job Gary. The real test should come when you see the cute girl at the Mrs. Fields cookie store. Try and deny her! hehe

chiquita6683 · 04-05-2004, 07:58 PM

uuhuhuhuhuhu

i miss the gym, i feel like a fat bum

gwcaton · 04-05-2004, 08:15 PM

Quote:

Originally posted by PreMier
LOL! Great job Gary. The real test should come when you see the cute girl at the Mrs. Fields cookie store. Try and deny her! hehe

Luckily we don't have a Mrs Fields-cute girl and our bakery lady is not cute either, nice but not too cute.

Jill · 04-05-2004, 09:01 PM

Whats medi-burn Gary?

gwcaton · 04-05-2004, 09:16 PM

Hi Jill ,
It's a thermogenic

Jill · 04-05-2004, 09:17 PM

Thought so!

gwcaton · 04-06-2004, 07:31 PM

Cardio / abs

25 min. HIIT

Cable crunches
85 lbs x 20reps
100 x 15
100 x 15
100 x 15
85 x 20

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

Hanging knee raises
3 sets of 20 reps

Todays Diet

Meal 1
1/3c 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 tuna
1 c dark red kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
6 oz chicken
1 cup green beans
22 oz water
coffee
Meal 6
salad
2 tbsp nat pb
1/2 c c.c
22 oz water

Notes:
coffee after waking up this morning

Was thinking about doing some more cardio this evening but Instead I did some more work on the gym. Moved some more equipment and weights for about an hour . Figured that was enough extra exercise for the day. Only thing I have left to move is the Smith machine. Do that tomorrow night.

04-04-2004, 12:08 PM	#333
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	going to the swimming pool! Gotta work on my tan.
	"When you get to the end of your rope, tie a knot in it and hang on."

04-04-2004, 12:09 PM	#334
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Have fun !
	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

04-04-2004, 08:51 PM	#335
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Did some work on converting the garage into my "new" gym. All I have left to do is take the Smith machine apart next weekend and move it out to the garage... I mean gym.
	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

04-04-2004, 08:54 PM	#336
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	This is where the smith machine goes, back in th eempty space in left corner
	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

04-04-2004, 08:57 PM	#337
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Looking good man - awesome calve development! Keep up the good work.
	Desire.Dedication.Deeznuts

04-04-2004, 12:04 PM	#331
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 802 Photos: 1	haha! gary ur sucha pimp! u go stud! yes its ok u can be cocky 2, cmon!

04-04-2004, 09:10 PM	#338
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	You even have a mirror, how cute! But where do you park your car(s)???

04-04-2004, 09:11 PM	#339
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	If I had a gym in my garage I would pump beats so friggin loud it would wake up all the neighbours!!! I listen to my Cds full blast at the gym!!!

04-04-2004, 09:35 PM	#342
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	You are too cute!! You must live on a farm or something??

04-04-2004, 09:36 PM	#343
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	How do you post the pic like that?

04-04-2004, 09:42 PM	#346
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Ohhhh, thanks. You must have a really big lot!!!

04-04-2004, 10:07 PM	#347
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	April 4, 2004 legs Squats 125 lbs x 12 reps 145 x 10 165 x 8 185 x 6 this was an increase over last wo. 125 x 12 second wo doing full sqauts. weights not impressive but I can't even get 1/2 way through the first set without breathing so hard it's distracting. LOL Leg extensions 115 lbs x 12 reps 125 x 10 135 x 8 145 x6 115 x 12 These were an increase since last time I posted a leg workout Leg curls 70 lbs x 12 reps 80 x 10 90 x 8 100 x 6 70 x 12 Haven't increased these but they seem harder to do since going to fullsquats. Seated calf raises 170 lbs x 20 reps 190 x 15 210 x 10 190 x 15 170 x 20 These were an increase over last leg wo posted. Standing calf raises 3 sets of 20-25 reps w/175 lbs Need to increase these next time. Notes: Use to be my legs didn't get sore until the day after but since changing my leg workout now they are sore the same day I wo. Is this good? bad? indifferent? Today's Diet Meal 1 2 e.w. 1 w.e. 1/3 c oatmeal w/protein 22 oz water Meal 2 16 oz protein shake 22 oz water Meal 3 Chicken enchilada rice refried beans tea Daughter and her B.F. showed up and offered to buy us lunch so guess what .... Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz staek cup of peas 22 oz water coffee Meal 6 salad 3 tsp nat pb 1/4 c of c.c. 22 oz water Notes: coffee firstthing in am 22 oz water during wo
	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

04-05-2004, 07:52 PM	#349
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	April 5, 2004 Chest / Bi's Bench press 165 x 12 reps 195 x 10 215 x 8 225 x 6 165 x 12 First 3 sets were an increase over last time. Still stuck on 225 for set #4 Incline D.B. flyes 40 lbs x 12 reps 45 x 10 50 x 8 55 x 6 40 x 12 Barbell curls 60 lbs x 12 reps 70 x 10 80 x 8 90 x 6 60 x 12 These were an increase over last wo D.B concentration curl 20 lbs x 12 reps 22.5 x 10 25 x 8 27.5 x 6 20 x 12 Today's Diet Meal 1 1/2 c oatmeal w/protein 1/2 c c.c. 22 oz water Meal 2 16 oz protein shake 22 oz water Meal 3 6 oz tuna cup brown rice cup brocolli 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 6 oz salmon patty cup green beans coffee 22 oz water Meal 6 salad 2 tbsp Nat pb 1/2 c c.c. 22 oz water Notes:: coffee first thing in A.m. 22 oz water during wo Oh ! Forget to mention that yesterday i started taking Medi-Burn. 2 tablets twice a day. Had absolutely no cravings today and there were gourmet cookies and donuts sitting there at work just waiting for someone to eat them and I didn't feel the need to look. ! I can usually resist anyway but it is usually a battle , not today !
	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

04-05-2004, 07:54 PM	#350
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	LOL! Great job Gary. The real test should come when you see the cute girl at the Mrs. Fields cookie store. Try and deny her! hehe
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-05-2004, 07:58 PM	#351
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 802 Photos: 1	uuhuhuhuhuhu i miss the gym, i feel like a fat bum

04-05-2004, 09:01 PM	#353
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Whats medi-burn Gary?

04-05-2004, 09:16 PM	#354
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hi Jill , It's a thermogenic
	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

04-05-2004, 09:17 PM	#355
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Thought so!

04-06-2004, 07:31 PM	#356
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	April 6, 2004 Cardio / abs 25 min. HIIT Cable crunches 85 lbs x 20reps 100 x 15 100 x 15 100 x 15 85 x 20 Barbell Sidebends 3 sets of 20 reps w/Oly bar across shoulders Hanging knee raises 3 sets of 20 reps Todays Diet Meal 1 1/3c 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 tuna 1 c dark red kidney beans 22 oz water Meal 4 16 oz protein shake 22 oz water meal 5 6 oz chicken 1 cup green beans 22 oz water coffee Meal 6 salad 2 tbsp nat pb 1/2 c c.c 22 oz water Notes: coffee after waking up this morning Was thinking about doing some more cardio this evening but Instead I did some more work on the gym. Moved some more equipment and weights for about an hour . Figured that was enough extra exercise for the day. Only thing I have left to move is the Smith machine. Do that tomorrow night.
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal