gwcaton

Just playing

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

You making fun of me because im fat!

P-side Inc.

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

gwcaton

No way Man ! I'm just playing with some emoticons. LOL

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

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

Hanging knee raises
3 sets of 20 reps

Todays Diet

Meal 1
1/2 c c.c.
1/3 c oatmeal w/protein
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
Meal 4
16 oz protein shake
22 oz water
meal 5
4 oz chicken
1c. spinach
22 oz water
coffee
Meal 6
salad
1/2 c c.c.
1 tbsp nat pb
22 oz water

Notes:

Coffee first thing in the morning 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

atherjen

things are looking SUPER Gary!!!

those lil emoticons are funny!!!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

gwcaton

Thanks Jen.
8 more days left in this "cycle" then I am taking 2 weeks off !!!!

Am still thinking hard about doing a short, clean bulk for at least 6 weeks no more than 12 .

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 press
110 lbs x 12 reps
120 x 10
130 x 8
140 x 6
110 x 12
These were an increase over last wo.

D.B. lateral lifts
15 lbs x 12 reps
20 x 10
25 x 8
30 x 6
15 x 12
These were an increase over last wo

Seated bentover d.b. lateral lifts
20 lbs x 12 reps
25 x 10
30 x 8
35 x 6
20 x 12

Barbell wrist curls
85 lbs x 20 reps
115 x 15
125 x10
135 x 6
85 x 15
These were an increase over last wo

Reverse grip barbell wrist curls
35 lbs x 20 reps
45 x 20
55 x 15
65 x 15
45 x 20
These were an increase over last wo.


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
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
coffee
22 oz water
Meal 6
salad
1 tbsp Nat pb
1/2 c . c.c.
22 oz water

Notes:
coffee first thing in A.m.

Set my alarm for the wrong day and slept late. Had to do workout in the pm instead of the am .

Saturday is weigh/measure/evaluate day. And cheat day !! Only one more week to go so doubt if I will be making any changes in the diet . Probably just coast through with everything the same. Will be taking AFTER pics next weekend so who knows what I might do with the diet next week . LOL

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

gary ur so awesome! hada good day, hope urs was2. have a good weekend sweety! i no i will

gwcaton

Thanks Maria ! You're a sweetheart !

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

What happened to your gallery picts

P-side Inc.

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

gwcaton

Yesterday's weigh/measure/ evaulate was nothing dramatic. No real changes, measurements stayed +/- 1/4 " and only changed a total of -2 mm on bf measurements. but the scale said I lost 3 lbs. So as I suspected no changes will be made on diet this last week of the cycle.

Legs

Full squats *
135 lbs x 12 reps
150 x 10
170 x 8
190 x 6
135 x 12

Leg extensions *
117.5 lbs x 12 reps
127.5 x 10
137.5 x 8
147.5 x 6
117.5 x 12

Leg curls *
72.5 lbs x 12 reps
82.5 x 10
92 .5 x 8
102.5 x 6
72.5 x 12

Seated calf raises *
175 lbs x 20 reps
195 x 15
215 x 10
195 x 15
175 x 20

Standing calf raises *
3 sets of 20 reps with 185 lbs.

* = Since this was the last leg workout for this "cycle" I wanted all exercises to be at an increase over last wo. Sure it was only 2.5 lbs in most instances but it was an increase ! LOL

Notes:
Squats were killers. I was breathing so hard half way through each set that it sounded like a train coming through. LOL Is that good or not ? Had to catch my breath after every rep to finish the last half of each set. except the last set , I toughed that one out and only paused long enough to take one breath between each rep.

Posted a question in the Training forum as to whether or not to do a bulk on my next "cycle" or continue cutting . Not much as far as replies. but am leaning towards a "bulk". If you haven't checked it out please do and offer your opinion.
cut or bulk (cut or bulk ? your opinion needed)

Todays Diet

Meal 1 and 2 and 6 were my usual meals but my day was spent at mom and dads for easter so munched most of the day on turkey, ham, grean beans, rice , broc and yes some strawberry shortcake dessert. Tomorrow will be better !

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

No workout today ! When I woke up this morning it was all I could do to get out of bed. I sat on the edge of the bed for 5-6 minutes 'cos it felt like my lower back was about to go into a major cramp. It finally relaxed enough for me to get downstairs and I soaked in a warm tub for quite awhile.

When it came time to go to work I was still hurting so took a muscle relaxer/pain pill. Ended up working half a day. If I don't feel any better in the morning than i do now there won't be any workout then either. I had some good workouts planned for this final week too. Planned on several PR's .

Oh well, this is only the first, maybe second wo I have missed in almost 16 weeks. If worse comes to worse I'll start my two weeks off early. Too soothe my pain I went and looked at a 25th anniversary 'Vette today and going to go look at a '79 Vette tomorrow evening. I've been looking for a convertible for the summer but t-tops would do .

Todays 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
1 c. brown rice
1 c. brocolli
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1c. green beans
22 oz water
coffee
Meal 6
salad
1/2 c c.c.
1 tbsp Nat pb
22 oz water

Notes:
coffee first thing after dragging my butt downstairs

Have not had a craving for what? two weeks now ! cool. Medi-burn seems to be working. Wonder if it's just in my head ? Who cares ! It's working.

Oh ! Have decided to do my first bulk in a couple of weeks. After my two week layoff ! Will start a new journal for that and resurrect this one when I go back to cutting .

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

JLB001

Gary...try getting a deep tissue massage. I have to get them, my lower back will tighten up to where I can hardly move. Do you do cardio on the treadmill?

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

gwcaton

A massage sounds so good ! Been a long time since I've had one of those.

I do cardio on a magnetic restistance bike. I wore out my treadmill several monmths ago. Wasn't worth fixing again.

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

JLB001

Hmm...so I can't blame the treadmill. Do you do hyper ext?

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

Jill

I think I injured my back today, went a bit too heavy. Steve will massage it when he get home-its not a 'good' massage, its the one where Im practically crying cause hes diggin to try and get the knots out. Sounds weird, but you know what I mean. Im not looking forward to it!

Sorry if I missed it but what have you not had a craving for in 2 weeks?

Your diet and workouts are ALWAYS on track as usual! I love the little pics you get, the little smilie with the "8" days in it is super cute!

gwcaton

Nope .

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

Hi Jill,

Your massage sounds likewhat Jodie is talking about. As far as the craving thing goes I havent't had a craving foranything ( food-wise) that I'mnot supposed to have. Maybe if I took a bigger dose I wouldn't crave buying one of the 'Vette's I'm looking at! LOl

Would you like the link to the smilies ?

Here's one smilies

Here's the 8 more days one http://smiliegenerator.com/

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

Yaaaaaaaaa! Pm me it so It'll be our little secret.

gwcaton

OOPS!!!!!!! I edited and added the links before you replied! LOL Oh well. it will still be our secret. Not that many people look in here

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

DrChiro

Heavy squats sometimes tighten my back up too.....does it stop me from doing them...hell no....just make sure you ice it after your next workout (not heat!)....and maybe check your form on the heavier sets...make sure you arent compromising form for weight.

sometimes belts help but IMO they do more harm than good.

Deep tissue massage seems to do the trick for Jodie...try it and see.

I would suggest regular visits to the chiro to keep everything in line...as i would reccomend for any weight lifter/athlete...but hey....I am a bit biased on that one!

My opinions may have changed, but not the fact that I am right.

When one door closes another door opens; but we often look so long and so regretfully upon the closed door that we do not see the ones which open for us.

JLB001

Oh...I get those deep tissue massages when I go to the Chiro. after he hooks me up to that machine thing. The electro stem thingie.

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

gwcaton