gwcaton's journal

gwcaton · 01-17-2004, 11:48 AM

Thanks Ladies !!!!

Kate , whats with the

and the

? You don't like to read ? Good luck Babe !

atherjen ,been watching your journal. Way to go .

atherjen · 01-17-2004, 01:06 PM

Quote:

Originally posted by gwcaton

atherjen ,been watching your journal. Way to go .

Welcome, well deserved for your progress!

thanks! my journal on avant?

gwcaton · 01-17-2004, 08:19 PM

Quote:

atherjen thanks! my journal on avant?

Yup, hurts my old eyes though. don't like their color scheme there LOL Is it changeable if you are a menber ? I'm not.

Gary

atherjen · 01-17-2004, 08:21 PM

Quote:

Originally posted by gwcaton
Yup, hurts my old eyes though. don't like their color scheme there LOL Is it changeable if you are a menber ? I'm not.

Gary

well its black and white!

thats what I see!

gwcaton · 01-18-2004, 06:13 PM

Jan. 18, 2004

A.M. workout
30 minutes cardio

P.M. workout
30 minutes cardio

Todays diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1 whole egg
banana
22 oz water

Meal 2
16 oz protein shake
banana
22oz water

Meal 3
6 oz tuna
6 oz green beans
4 oz potato
22 oz water
coffee

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken w/diced tomatoes and onion
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
creatine w/gatorade powder immediately after each cardio
22 oz water after each cardio

Got a new toy today ! A preacher bench attachment for my weight bench. Plan to replace the basic cable curls with preacher cable curls .

atherjen · 01-18-2004, 06:38 PM

Nice new toy!!

mind me asking why your doing 2 cardio sessions/day?

gwcaton · 01-18-2004, 06:44 PM

Jenn,

No particular reason other than it seems to work for me . I'd rather burn off fat than cut back on food . LOL
Gary

gwcaton · 01-19-2004, 08:27 PM

jan. 19, 2004

Workout

Front squats
95 lbs x 12 reps
120 x 10
145 x 8
165 x 6
95 x 12
Increase weight next workout

Leg extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6

Leg Curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12
Increase next workout

Seated Calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 12

todays diet

Meal 1
1/3 cup of oatmeal w/protein
2 tbsp allfruit
banana
2 egg whites
1 whole egg
22 oz water

Meal 2
16 oz protein shake
Banana
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

meal 5
6 oz salmon patty
cop of brocolli
cup of corn
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Making a couple of more days worth of meal plans for more variety
coffee first thing this morning
Creatine w/gatoradepowder 20 minutes before wo
creatine w/gatorade powder immediately after wo
22 oz water during wo

gwcaton · 01-20-2004, 09:31 PM

Jan. 20, 2004

A.M. workout

Incline bench press
150 lbs x 12 reps
165 x 10
175 x 8
185 x 6
150 x 12
Increased each ste by 5 lbs over last workout

Incline d.b. flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 4 only got 4 instead fo 6
95 x 12

Seated bent over db lateral raises
17.5 lbs x 12 reps
22.5 x 10
27.5 x 8
35 x 6
17.5 x 12

Triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

P.M. workout

Pullups
50 reps

Staright arm pulldowns
52.5 lbs x 12 reps
57.5 x 10
62.5 x 8
67.5 x 6
52.5 x 12

Barbell shrugs
195 lbs x 12 reps
215 x 10
235 x 8
255 x 6
195 x 12

Close grip EZ bar curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Preacher cable curls
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12
First time doing these . Took me some time to figure out everything like distance from the weight stack , height of the preacher bench , etc so workout took longer than usual.

Cable crunches
75 lbs x 12 reps
85 x 15
85 x 15
85 x 15
75 x 20
Increase next workout

Leg pull ins
5 sets of 20 reps

gwcaton · 01-20-2004, 09:39 PM

Jan. 20, 2004

today's diet

Meal 1
1/3 cop oatmeal w/protein
5 oz cottage
2 tbsp Allfruit
Banana
22 oz water

Meal 2
16 oz prtein shake
banana
22 oz water

Meal 3
6 oz Lean beef patty
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
1 cup brocolli
22 oz water
coffee

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Coffee first thing this morning
creatine w/gatorade pwoder 20 minutes before each workout
creatine w/gatorade powder immediately after each workout
22 oz water during each workout

M.J.H. · 01-20-2004, 09:57 PM

Hey man, diet is looking clean, great dedication with your diet. Strength is looking good too man, keep up the hard work.

gwcaton · 01-21-2004, 05:14 AM

MonStar

Thanks, I really look forward to cheat day but once it gets here its more like a cuople of cheat meals , nothing big. The diet is really pretty easy since my wife takes care of the hard part, all i do is eat it !!

Checked out your journal . Man those are some heavy weights you're lifting . Good luck .

Gary

gwcaton · 01-21-2004, 09:19 PM

Jan. 21, 2004

A.M. workout
30 minutes cardio

P.M. workout
30 minutes cardio

Todays diet

Meal 1
1/3 cop of oatmeal w/protein
2 egg whites
1 whole egg
banana
22 oz water

Meal 2
16 oz Protein shake
banana
22 oz water

Meal 3
6 oz tuna
4 oz potato
6 oz green beans
slice wheat bread
22oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
2 tbsp Nat PNB
salad
22 oz water

Notes:
coffee first thing in morning
creatine w/gatorade powder after cardio am / pm
22 oz water after cardio am / pm

Tomorrow is leg day !!!!!! LOL Craving Hot Wings for some reason !!!! Guess I know what some of my cheat food will be this weekend .

PreMier · 01-21-2004, 09:22 PM

I havent had a thing of hotwings since last superbowl sunday! That sounds good

gwcaton · 01-22-2004, 08:18 PM

Jan. 22, 2004

Workout

Front squats
100 lbs x 12 reps
125 x 10
150 x 8
170 x 6
100 x 12
First time i have done these without a wrap on my left knee. Hurt it doing Lunges a couple of weeks ago. Will work them back in soon.

Leg Extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Leg curls
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Seated calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 20

todays diet

Meal 1
1/3 cup of oatmeal w/ protein
2 tbsp alfruit
banana
5 oz cottage
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz lean beef patty
4 oz potato
1/2 cup corn
1/2 cup peas
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
cup of brocolli
22 oz water
coffee

Meal 6
6 oz nonfat yogurt
2tbsp Nat PNB
salad
22 oz water

Notes:
Coffee first thing in the morning
Creatine w/gatorade 20 minutes before wo
Creatine w/gatorade powder immediately after wo.

Upper body tomorrow !!!!

atherjen · 01-23-2004, 06:19 AM

Great work! Keep it up!

gwcaton · 01-23-2004, 11:29 AM

Thanks Jen !

I hit my first snag today. My dog kept me up ALL night last night. I don't think either of us got more than 2 hours sleep throughout the night. So i didn't do my A.M. workout . Yet . will probably do it this evening and do the P.M workout Saturday mornig , which is usually an off day.

Took him to the vet and he has a dislocated disc in his back and it is inflammed, so he is on drugs and extra rest ( like he doesn't get enough rest as it is ).

Tomorrow is weigh and measure /evalution day ! Plus cheat day on the diet . been craving HOT WINGS all week ! LOL

Gary

atherjen · 01-23-2004, 11:43 AM

icky hot wings!! they burn my lips too much! Hope you at least enjoy them!

sorry to hear about your pup!

Hope hes all better soon!

gwcaton · 01-23-2004, 08:24 PM

Thanks Jen,
He's doing much better and I am sure I will enjoy the hot wings .

Jan. 23, 2004

workout

Incline bench Press
150 lbs x 12 reps
165 x 10
175 x 8
185 x 6
150 x 12

Incline d.b. flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Seated barbell press
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12

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

Triceps pressdown
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

Notes :
Really tired after no sleep last night. Workout went slow but I did get it done. Took 20 minutes longer than usual but I thought it would be safer to go slower, longer rest between sets.

Todays Diet

Meal 1
1/3 cup of oatmeal w/protein
2 tbsp allfruit
5 oz cottage cheese
banana
22 oz water

Meal 2
16 oz protein shake
pear
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
coffee
22 oz water

Meal 4
16 oz Protein shake
22 oz water

Meal 5
6 oz salmon patty
cup corn
cup brocoll
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/ protein
2 tbsp Nat PNB
22 oz water
salad

Notes:
Lots of extra coffee today !!!!!!!! Besides the usual first thing in the morning cup.
creatine w/gatorade powder before workout and immediately after .

M.J.H. · 01-23-2004, 10:25 PM

Nice workout man, some pretty good strength too. What are your stats?

I put my creatine in Gatorade too.

gwcaton · 01-24-2004, 08:58 AM

Mike ,
Thanks.
well here's what I came up with after todays weighin /measure evaluate day.

Stats -

Age: 48

Height: 6 ft.

Weight: 172

Bodyfat % - 7.7% according to the accumeasure calipers. Which I am not sure of the accuracy so just using them as a way to tell if any progress and not relying on the actual number. Have an image in my head as far as what I want to acomplish in this 12 weeks though.

Lbs of fat - 13.25 lbs

LBM - 159 lbs.

Chest - 41.5"

Biceps - 15.5"

Forearm - 13.5"

Neck - 15.75"

Waist - 33"

Thigh - 24"

Calf - 15"

Here again these are just numbers ( i have my wife do each measurement a couple of times because she seems to come up with some fair sized differences sometimes from week to week . Thinking about having some tic marks tattooed on my body so she measures the same place every week . LOL)

According to these figures I lost aprox. .5 lbs body fat and gained .75 lbs LBM . So once again the diet/workout will stay the same this week.

Probably take some progress pics later today/tomorrow .

Now on to the Hot wings !!!!

atherjen · 01-24-2004, 09:58 AM

Excellent progress hun!! Your doing great, stick to it! and enjoy those wings!

gwcaton · 01-24-2004, 08:10 PM

Thanks Jen,

I finally made it all the way thru your journal on Avant. Wow! Your workouts are great and the diet !!!!! No wonder you look so good ! The hot wings were as good as i remembered . LOL

Gary

01-17-2004, 11:48 AM	#31
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thanks Ladies !!!! Kate , whats with the and the ? You don't like to read ? Good luck Babe ! atherjen ,been watching your journal. Way to go .
	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

01-18-2004, 06:13 PM	#35
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jan. 18, 2004 A.M. workout 30 minutes cardio P.M. workout 30 minutes cardio Todays diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1 whole egg banana 22 oz water Meal 2 16 oz protein shake banana 22oz water Meal 3 6 oz tuna 6 oz green beans 4 oz potato 22 oz water coffee Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken w/diced tomatoes and onion cup of corn slice of wheat bread 22 oz water Meal 6 6 oz nonfat yogurt w/ protein salad 2 tbsp Nat PNB 22 oz water Notes: creatine w/gatorade powder immediately after each cardio 22 oz water after each cardio Got a new toy today ! A preacher bench attachment for my weight bench. Plan to replace the basic cable curls with preacher cable curls .
	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

01-18-2004, 06:38 PM	#36
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Nice new toy!! mind me asking why your doing 2 cardio sessions/day?
	" 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

01-18-2004, 06:44 PM	#37
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jenn, No particular reason other than it seems to work for me . I'd rather burn off fat than cut back on food . LOL Gary
	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

01-19-2004, 08:27 PM	#38
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	jan. 19, 2004 Workout Front squats 95 lbs x 12 reps 120 x 10 145 x 8 165 x 6 95 x 12 Increase weight next workout Leg extensions 70 lbs x 12 reps 80 x 10 90 x 8 100 x 6 Leg Curls 57.5 lbs x 12 reps 67.5 x 10 77.5 x 8 87.5 x 6 57.5 x 12 Increase next workout Seated Calf raises 110 lbs x 20 reps 140 x 15 170 x 10 140 x 15 110 x 12 todays diet Meal 1 1/3 cup of oatmeal w/protein 2 tbsp allfruit banana 2 egg whites 1 whole egg 22 oz water Meal 2 16 oz protein shake Banana 22 oz water Meal 3 6 oz tuna 1/2 cup corn 1/2 cup peas 4 oz potato 22 oz water Meal 4 16 oz protein shake 22 oz water meal 5 6 oz salmon patty cop of brocolli cup of corn coffee 22 oz water Meal 6 6 oz nonfat yogurt w/ protein salad 2 tbsp Nat PNB 22 oz water Notes: Making a couple of more days worth of meal plans for more variety coffee first thing this morning Creatine w/gatoradepowder 20 minutes before wo creatine w/gatorade powder immediately after wo 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

01-20-2004, 09:31 PM	#39
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jan. 20, 2004 A.M. workout Incline bench press 150 lbs x 12 reps 165 x 10 175 x 8 185 x 6 150 x 12 Increased each ste by 5 lbs over last workout Incline d.b. flyes 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 Seated barbell press 95 lbs x 12 reps 105 x 10 115 x 8 125 x 4 only got 4 instead fo 6 95 x 12 Seated bent over db lateral raises 17.5 lbs x 12 reps 22.5 x 10 27.5 x 8 35 x 6 17.5 x 12 Triceps pressdown 55 lbs x 12 reps 60 x 10 65 x 8 70 x 6 55 x 12 P.M. workout Pullups 50 reps Staright arm pulldowns 52.5 lbs x 12 reps 57.5 x 10 62.5 x 8 67.5 x 6 52.5 x 12 Barbell shrugs 195 lbs x 12 reps 215 x 10 235 x 8 255 x 6 195 x 12 Close grip EZ bar curls 60 lbs x 12 reps 70 x 10 80 x 8 90 x 6 60 x 12 Preacher cable curls 30 lbs x 12 reps 35 x 10 40 x 8 45 x 6 30 x 12 First time doing these . Took me some time to figure out everything like distance from the weight stack , height of the preacher bench , etc so workout took longer than usual. Cable crunches 75 lbs x 12 reps 85 x 15 85 x 15 85 x 15 75 x 20 Increase next workout Leg pull ins 5 sets of 20 reps
	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

01-20-2004, 09:39 PM	#40
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jan. 20, 2004 today's diet Meal 1 1/3 cop oatmeal w/protein 5 oz cottage 2 tbsp Allfruit Banana 22 oz water Meal 2 16 oz prtein shake banana 22 oz water Meal 3 6 oz Lean beef patty 1/2 cup corn 1/2 cup peas 4 oz potato 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken 1 cup brocolli 22 oz water coffee Meal 6 6 oz nonfat yogurt w/protein salad 2 tbsp Nat PNB 22 oz water Notes: Coffee first thing this morning creatine w/gatorade pwoder 20 minutes before each workout creatine w/gatorade powder immediately after each workout 22 oz water during each 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

01-20-2004, 09:57 PM	#41
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Hey man, diet is looking clean, great dedication with your diet. Strength is looking good too man, keep up the hard work.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-21-2004, 05:14 AM	#42
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	MonStar Thanks, I really look forward to cheat day but once it gets here its more like a cuople of cheat meals , nothing big. The diet is really pretty easy since my wife takes care of the hard part, all i do is eat it !! Checked out your journal . Man those are some heavy weights you're lifting . Good luck . Gary Last edited by gwcaton : 01-21-2004 at 06:56 AM.
	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

01-21-2004, 09:19 PM	#43
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jan. 21, 2004 A.M. workout 30 minutes cardio P.M. workout 30 minutes cardio Todays diet Meal 1 1/3 cop of oatmeal w/protein 2 egg whites 1 whole egg banana 22 oz water Meal 2 16 oz Protein shake banana 22 oz water Meal 3 6 oz tuna 4 oz potato 6 oz green beans slice wheat bread 22oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz steak cup of corn coffee 22 oz water Meal 6 6 oz nonfat yogurt w/protein 2 tbsp Nat PNB salad 22 oz water Notes: coffee first thing in morning creatine w/gatorade powder after cardio am / pm 22 oz water after cardio am / pm Tomorrow is leg day !!!!!! LOL Craving Hot Wings for some reason !!!! Guess I know what some of my cheat food will be this 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

01-21-2004, 09:22 PM	#44
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	I havent had a thing of hotwings since last superbowl sunday! That sounds good
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-22-2004, 08:18 PM	#45
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jan. 22, 2004 Workout Front squats 100 lbs x 12 reps 125 x 10 150 x 8 170 x 6 100 x 12 First time i have done these without a wrap on my left knee. Hurt it doing Lunges a couple of weeks ago. Will work them back in soon. Leg Extensions 70 lbs x 12 reps 80 x 10 90 x 8 100 x 6 70 x 12 Leg curls 60 lbs x 12 reps 70 x 10 80 x 8 90 x 6 60 x 12 Seated calf raises 110 lbs x 20 reps 140 x 15 170 x 10 140 x 15 110 x 20 todays diet Meal 1 1/3 cup of oatmeal w/ protein 2 tbsp alfruit banana 5 oz cottage 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz lean beef patty 4 oz potato 1/2 cup corn 1/2 cup peas 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken cup of brocolli 22 oz water coffee Meal 6 6 oz nonfat yogurt 2tbsp Nat PNB salad 22 oz water Notes: Coffee first thing in the morning Creatine w/gatorade 20 minutes before wo Creatine w/gatorade powder immediately after wo. Upper body tomorrow !!!!
	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

01-23-2004, 06:19 AM	#46
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Great work! Keep it up!

01-23-2004, 11:29 AM	#47
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Thanks Jen ! I hit my first snag today. My dog kept me up ALL night last night. I don't think either of us got more than 2 hours sleep throughout the night. So i didn't do my A.M. workout . Yet . will probably do it this evening and do the P.M workout Saturday mornig , which is usually an off day. Took him to the vet and he has a dislocated disc in his back and it is inflammed, so he is on drugs and extra rest ( like he doesn't get enough rest as it is ). Tomorrow is weigh and measure /evalution day ! Plus cheat day on the diet . been craving HOT WINGS all week ! LOL Gary
	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

01-23-2004, 11:43 AM	#48
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	icky hot wings!! they burn my lips too much! Hope you at least enjoy them! sorry to hear about your pup! Hope hes all better soon!

01-23-2004, 08:24 PM	#49
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Thanks Jen, He's doing much better and I am sure I will enjoy the hot wings . Jan. 23, 2004 workout Incline bench Press 150 lbs x 12 reps 165 x 10 175 x 8 185 x 6 150 x 12 Incline d.b. flyes 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 Seated barbell press 95 lbs x 12 reps 105 x 10 115 x 8 125 x 6 95 x 12 Seated bentover d.b. lateral lifts 20 lbs x 12 reps 25 x 10 30 x 8 35 x 6 20 x 12 Triceps pressdown 55 lbs x 12 reps 60 x 10 65 x 8 70 x 6 55 x 12 Notes : Really tired after no sleep last night. Workout went slow but I did get it done. Took 20 minutes longer than usual but I thought it would be safer to go slower, longer rest between sets. Todays Diet Meal 1 1/3 cup of oatmeal w/protein 2 tbsp allfruit 5 oz cottage cheese banana 22 oz water Meal 2 16 oz protein shake pear 22 oz water Meal 3 6 oz tuna 1/2 cup corn 1/2 cup peas 4 oz potato coffee 22 oz water Meal 4 16 oz Protein shake 22 oz water Meal 5 6 oz salmon patty cup corn cup brocoll coffee 22 oz water Meal 6 6 oz nonfat yogurt w/ protein 2 tbsp Nat PNB 22 oz water salad Notes: Lots of extra coffee today !!!!!!!! Besides the usual first thing in the morning cup. creatine w/gatorade powder before workout and immediately after .
	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

01-23-2004, 10:25 PM	#50
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Nice workout man, some pretty good strength too. What are your stats? I put my creatine in Gatorade too.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-24-2004, 08:58 AM	#51
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Mike , Thanks. well here's what I came up with after todays weighin /measure evaluate day. Stats - Age: 48 Height: 6 ft. Weight: 172 Bodyfat % - 7.7% according to the accumeasure calipers. Which I am not sure of the accuracy so just using them as a way to tell if any progress and not relying on the actual number. Have an image in my head as far as what I want to acomplish in this 12 weeks though. Lbs of fat - 13.25 lbs LBM - 159 lbs. Chest - 41.5" Biceps - 15.5" Forearm - 13.5" Neck - 15.75" Waist - 33" Thigh - 24" Calf - 15" Here again these are just numbers ( i have my wife do each measurement a couple of times because she seems to come up with some fair sized differences sometimes from week to week . Thinking about having some tic marks tattooed on my body so she measures the same place every week . LOL) According to these figures I lost aprox. .5 lbs body fat and gained .75 lbs LBM . So once again the diet/workout will stay the same this week. Probably take some progress pics later today/tomorrow . Now on to the Hot wings !!!!
	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

01-24-2004, 09:58 AM	#52
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Excellent progress hun!! Your doing great, stick to it! and enjoy those wings!

01-24-2004, 08:10 PM	#53
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Thanks Jen, I finally made it all the way thru your journal on Avant. Wow! Your workouts are great and the diet !!!!! No wonder you look so good ! The hot wings were as good as i remembered . LOL Gary
	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

01-24-2004, 08:24 PM	#54
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28