gwcaton's journal

gwcaton · 02-07-2004, 07:26 AM

Feb. 7, 2004
Todays results

Well the good news is I lost 2 lbs ! The bad news is it wasn't fat I don't think.
weight dropped 2 lbs. body fat stayed the same, some of the body measurements dropped. diet hasn't changed . The only difference this week was I know I didn't get as much water on wednesday as usual ( granny's funeral ) and my diet was off that day too.

Can one day being partially off make that much difference ? Should i chalk this week up to water loss and keep going another week as is ? Or do I need to make some adjustments. Also , my strength is still increasing. I make increases on some of the exercises every week.

weight 170
bodyfat % - 7.7 to 8 % according to accumeasure calipers
calories average around 2300 a little over
average breakdown is 45 % carbs, 40 % protein, 15 % fat
Trying to get the bf% down to bring out the abs. would prfer to do it without losing LBM which i have been able to do so far.

Any input aprreciated.

Gary

atherjen · 02-07-2004, 10:53 AM

I would say that your weight is about the same then.. being a lil dehyrated.. as well know the scale can fluctuate due to hydration levels.
again, the same for the caliper testing. it can always be slightly off each time. so not to worry. sounds as though you are in a slight plateau. awesome that your strength is going up tho!
a slight suggestion would be to drop the carbs slightly back to 40% and up the fat to 20%... try that for a while and see how it goes. or we could make a slight adjustments to daily diet.

gwcaton · 02-07-2004, 12:49 PM

Hi Jen,

Appreciate the suggestion, always value your opinion. As a mtter of fact after I posted this morning I dug out the BFFM maual looking for suggestions and I came up with basically what you suggested .

You're great ! I'll give it a shot this week and see what happens . Oh and I've been ready your journal(s) and am glad that you are a "Happy Jen".

Gary

gwcaton · 02-07-2004, 12:53 PM

how much more until i get some abs ?

gwcaton · 02-07-2004, 12:54 PM

not much longer i hope

gwcaton · 02-08-2004, 10:44 AM

Feb. 8th, 2004

Workout
Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
195 x 6
160 x 12
Last 2 reps on set #4 weren't the best form. Only one more workout to meet my goal of 200 lbs for set #4. Should make it but form probabbly will be as bad as todays. so will keep at the incline bench until I can do the 200 correctly then switch to flat bench press. Haven't done those in months !

Incline d.b. Flyes
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12
Time to increase these next workout

Seated barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 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
time to increase these next workout

Triceps pressdown
62.5 lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12
this was an increase over last workout

Notes:
Just for grins and giggles I measured after chest exercises. 2 " from the pump. Is that good? average ? poor?

diet details this evening.

atherjen · 02-08-2004, 11:04 AM

looking good gary!! defintly leaning down alot! those abs will come! takes time! what do you do for them(exercises?)

Kepp us updated with how the diet adjustments go!

gwcaton · 02-08-2004, 05:36 PM

Jen,

right now all i do for abs is cable crunches , 5 sets once every 5 days

gwcaton · 02-08-2004, 09:17 PM

Feb. 8th 2004 diet

meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
banana
22 oz water
meal 2
16 oz protein shake
banana
22 oz water
Meal 3
4 oz chicken
1/2 cup pasta
salad
2 tea
Best I could do . we were out of town longer than i that we would be and ate at a pasta house
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
cup peas
22 oz water
coffee
Meal 6
salad
3 tsp Nat PB
22 oz water

Notes:
the usual coffee in the morning pre-workout
22 ozwater during workout
creatine w/gatorade after workout

gwcaton · 02-09-2004, 09:09 PM

Feb. 9, 2004

Workout
30 minutes cardio in Am
30 Minutes cardio in Pm.

Diet

Meal 1
6 oz cottage cheese
1/2 cup oatmeal w/protein
banana
22 oz water
meal 2
16 oz protein
banana
22 0z water
Meal 3
6 oz tuna
4 oz potato
cup brocolli
22 oz water
Meal 4
16 oz protein
22 oz water
Meal 5
6 oz salmon patty
cup green beans
coffee
22 oz water
Meal 6
salad
2 tbsp nat pb
22 oz water

Notes:
coffee after waking up
creatine w/gatorade after workouts

Tomorrows workout will have some new exercises in it since i have met my mini -goal of getting my 50 pullups done in 4 sets ( use to take 5-6 sets)

Jensen · 02-10-2004, 07:51 PM

So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals.
Keep up the pace. You have made major gains since day one. Congrads!

Coffee

gwcaton · 02-10-2004, 08:13 PM

Feb. 10, 2004

Workout

Wide grip Pulldowns to the front
85 lbs x 12 reps
100 x 10
115 x 8
130 x 6
85 x 12
pretty good guess as to where to start at,felt good.

Seated low pulley rows - narrow grip
130 lbs x 12 reps
145 x 10
160 x 8
175 x 6
130 x 12
once again, good guess as to where to start. felt good still feel it this evening.

Barbell shrugs
205 lbs x 12 reps
225 x 10
245 x 8
265 x 6
205 x 12

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12
Mini goal is/was to do 100 lbs for set #4 by 2-14-04 next workout for biceps is 2-15. Going for it !

Preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

cable crunches
80 lbs x 20 reps
95 x 15
90 x 15
90 x 15
80 x 20

Barbell side bends
Olympic bar x 20 reps each side - 5 sets

Notes :
first time for pulldowns and low rows in a long time. felt good. Added barbell side bends to workout. only added 10 minutes to the workout ( 70 minutes ).

Diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1whole egg
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
meal 3
6 oz tuna
4 oz potato
1/2 cup corn
22 oz water
Meal 4
16 os protein shake
22 oz water
Meal 5
6 oz chicken
1/2 cup green beans
22 oz water
coffee
meal 6
6 oz nonfat yogurt
2 tbsp Nat PB
salad
22 oz water

Notes:
Wake up coffee
22 oz water during workout
creatine w/gatorade after workout

gwcaton · 02-10-2004, 08:17 PM

Quote:

Originally posted by Coffee
So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals.
Keep up the pace. You have made major gains since day one. Congrads!

Coffee

Coffee,

thanks for stopping by . Look forward to checking your journal and watching your progress when you get it started.

gary

gwcaton · 02-11-2004, 06:54 PM

Feb.11, 2004

Workout

Front squats
125 lbsx 12 reps
145 x 10
170 x 8
190 x 3 WAHHHHHHHHH!!! too heavy. Didn't get my 6 reps

125 x 12
My first disappointment in a while. Do i leave set #4 at 190 and keep at it until i get my 6 or drop the weight so i can get my 6 reps now and try the 190 later ?

Leg extensions
85 lbs x 12 reps
95 x 10
105 x 8
115 x 6
85 x 12
These were an increase over last workout. will increase again next workout

Leg curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12

Seated calf raises
120 lbs x 20 reps
150 x 15
180 x 10
150 x 15
120 x 20

Notes:
back still sore from last workout. WOW !

Todays diet

Meal 1
1/4 cup 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 salmon patty
2 oz potato
1/2 cup corn
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
7 oz steak !
1/2 cup brocolli
22 oz water
coffee
Meal 6
6 oz nonfat yogurt
salad
22 oz water

Notes:
coffee first thing this morning
22 oz water during workout
creatine w/gatorade afetr workout

been reading up on TP's carb cycling diet. If the changes made in my diet this week don't jump start some more fat loss within the next 10 days or so may give it a try.

gwcaton · 02-12-2004, 07:40 PM

Feb. 12, 2004

Workout

Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
200 x 6 !!! Actually 4 good ones and 2 not so good but i got 6 !
160 x 12
Incline d.b flyes
37.5 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.5 x 12
This was an increase over last workout
Seated Barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12
Seated bentover db lateral lifts
22.5 lbs x 12 reps
27.5 x 10
32.5 x 8
37.5 x 6
22.5 x 12
This was an increase over last workout.
Triceps pressdown
62.5 lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12

Notes:
will do incline bench one more workout to see if i can get 6 clean reps with 200 then switching over to flat bench press. Haven't done them for a few months.

I posted some new pics today. Am I making any progress ? Let me know. Good or bad .
new pics
I know my strength is increasing but is there any visual changes ?

Diet

Meal 1
1/3 cup oatmeal w/protein
6 oz cottage cheese
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
4 oz lean beef patty
4 oz potato
cup green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz chicken
cup spinach
22 oz water
coffee
Meal 6
salad
1 tbsp nat Pb

Notes:
the usual coffee in the mornnig
22 oz water during workout
creatine w/gatorade after workout

OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 .

I'm Trying · 02-12-2004, 08:08 PM

Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!!
Thanks!!

P.S> Were those pics taken before or after the choc kisses?

Jill · 02-12-2004, 09:49 PM

Quote:

Originally posted by gwcaton

OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 .

Jk! I planning a cheat real soon myself! Ive been having dreams of chocolate!

Your diet looks awesome-very consistent. I was comparing your pics now, and from Jan, and you def do look leaner. Keep up the hard work!

Jill · 02-12-2004, 09:50 PM

BTW-atleast it was dark choc-better for you than milk chocolate!

gwcaton · 02-13-2004, 04:54 AM

Quote:

Originally posted by I'm Trying
Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!!
Thanks!!

P.S> Were those pics taken before or after the choc kisses?

Thanks man ! Oh and pics were post choc !

gwcaton · 02-13-2004, 04:58 AM

Quote:

Originally posted by Jill

Jk! I planning a cheat real soon myself! Ive been having dreams of chocolate!

Your diet looks awesome-very consistent. I was comparing your pics now, and from Jan, and you def do look leaner. Keep up the hard work!

Thanks Jill !
The diet is pretty easy since my wife has it ready for me when i need it , all i have to do is sit down and eat it ! Valentines day will definetly be a nice cheat day . Taking the wife out for dinner and will be diving into some more of those dark choc kisses !

TGIF !

gwcaton · 02-13-2004, 06:10 PM

Feb. 13 , 2004

Workout

32 minutes cardio Am.
30 minutes cardio Pm.

Diet

Meal 1
1/3 cup oatmeal w/protein
banana
1 tbsp All fruit
2 egg whites
1 whole egg
22 oz water
Meal 2
16 oz protein shake
Banana
22 oz water
Meal 3
4 oz chicken
1/2 cup brown rice
1/2 cup peas
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1/2 cup green beens
coffee
22 oz water
Meal 6
salad
3 tsp Nat Pb
22 oz water

Notes:
coffee first thing in morning.

Tomorrow is Valentine's day and cheat day ! also weigh /measure/evaulate day. Then its special dark hersheys kisses. lunch at J.B Hooks seafood restaraunt and that evening my usual weekly 1/2 a pizza. We have a local pizzaria here that is run by a couple from Chicago. he brought his family's recipe with him and opened up a pizzaria and it is the Best pizza in the world !!!!!

Happy Valentines Day !

I'm Trying · 02-14-2004, 12:05 AM

Gary,
Can you explain your split? Why do you do five sets instead of 4?
Thanks!!

gwcaton · 02-14-2004, 07:06 AM

I'm,

My first set is a warm up basically , the next 3 sets are my "working " sets and the 5th is just for added pump. I started out Nov, 2002 doing BFL and that was the way they set up the work

02-07-2004, 07:26 AM	#91
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 Feb. 7, 2004 Todays results Well the good news is I lost 2 lbs ! The bad news is it wasn't fat I don't think. weight dropped 2 lbs. body fat stayed the same, some of the body measurements dropped. diet hasn't changed . The only difference this week was I know I didn't get as much water on wednesday as usual ( granny's funeral ) and my diet was off that day too. Can one day being partially off make that much difference ? Should i chalk this week up to water loss and keep going another week as is ? Or do I need to make some adjustments. Also , my strength is still increasing. I make increases on some of the exercises every week. weight 170 bodyfat % - 7.7 to 8 % according to accumeasure calipers calories average around 2300 a little over average breakdown is 45 % carbs, 40 % protein, 15 % fat Trying to get the bf% down to bring out the abs. would prfer to do it without losing LBM which i have been able to do so far. Any input aprreciated. Gary Last edited by gwcaton : 02-07-2004 at 07:55 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

02-07-2004, 10:53 AM	#92
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I would say that your weight is about the same then.. being a lil dehyrated.. as well know the scale can fluctuate due to hydration levels. again, the same for the caliper testing. it can always be slightly off each time. so not to worry. sounds as though you are in a slight plateau. awesome that your strength is going up tho! a slight suggestion would be to drop the carbs slightly back to 40% and up the fat to 20%... try that for a while and see how it goes. or we could make a slight adjustments to daily diet.
	" 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

02-07-2004, 12:49 PM	#93
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hi Jen, Appreciate the suggestion, always value your opinion. As a mtter of fact after I posted this morning I dug out the BFFM maual looking for suggestions and I came up with basically what you suggested . You're great ! I'll give it a shot this week and see what happens . Oh and I've been ready your journal(s) and am glad that you are a "Happy Jen". 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

02-07-2004, 12:53 PM	#94
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	how much more until i get some abs ?
	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

02-07-2004, 12:54 PM	#95
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	not much longer i hope
	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

02-08-2004, 10:44 AM	#96
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 8th, 2004 Workout Incline bench press 160 lbs x 12 reps 175 x 10 185 x 8 195 x 6 160 x 12 Last 2 reps on set #4 weren't the best form. Only one more workout to meet my goal of 200 lbs for set #4. Should make it but form probabbly will be as bad as todays. so will keep at the incline bench until I can do the 200 correctly then switch to flat bench press. Haven't done those in months ! Incline d.b. Flyes 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 Time to increase these next workout Seated barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 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 time to increase these next workout Triceps pressdown 62.5 lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 this was an increase over last workout Notes: Just for grins and giggles I measured after chest exercises. 2 " from the pump. Is that good? average ? poor? diet details this evening.
	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

02-08-2004, 11:04 AM	#97
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	looking good gary!! defintly leaning down alot! those abs will come! takes time! what do you do for them(exercises?) Kepp us updated with how the diet adjustments go!
	" 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

02-08-2004, 05:36 PM	#98
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Jen, right now all i do for abs is cable crunches , 5 sets once every 5 days
	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

02-08-2004, 09:17 PM	#99
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 8th 2004 diet meal 1 2 egg whites 1 whole egg 1/3 cup oatmeal w/protein banana 22 oz water meal 2 16 oz protein shake banana 22 oz water Meal 3 4 oz chicken 1/2 cup pasta salad 2 tea Best I could do . we were out of town longer than i that we would be and ate at a pasta house Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz steak cup peas 22 oz water coffee Meal 6 salad 3 tsp Nat PB 22 oz water Notes: the usual coffee in the morning pre-workout 22 ozwater during workout creatine w/gatorade after 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

02-09-2004, 09:09 PM	#100
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 9, 2004 Workout 30 minutes cardio in Am 30 Minutes cardio in Pm. Diet Meal 1 6 oz cottage cheese 1/2 cup oatmeal w/protein banana 22 oz water meal 2 16 oz protein banana 22 0z water Meal 3 6 oz tuna 4 oz potato cup brocolli 22 oz water Meal 4 16 oz protein 22 oz water Meal 5 6 oz salmon patty cup green beans coffee 22 oz water Meal 6 salad 2 tbsp nat pb 22 oz water Notes: coffee after waking up creatine w/gatorade after workouts Tomorrows workout will have some new exercises in it since i have met my mini -goal of getting my 50 pullups done in 4 sets ( use to take 5-6 sets)
	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

02-10-2004, 07:51 PM	#101
Jensen Registered User Join Date: Feb 2004 Location: Orlando, FL. Posts: 4	So thats a journal. I wanted to check it out after your reply to my thread. I graduate in about 3 weeks thats when I plan on starting mine. My work outs now consist of lite weights and body weight. I just wanna get goin but priority is graduate. Thanx for introducing me to journals. Keep up the pace. You have made major gains since day one. Congrads! Coffee
	Walk with peace.

02-10-2004, 08:13 PM	#102
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 10, 2004 Workout Wide grip Pulldowns to the front 85 lbs x 12 reps 100 x 10 115 x 8 130 x 6 85 x 12 pretty good guess as to where to start at,felt good. Seated low pulley rows - narrow grip 130 lbs x 12 reps 145 x 10 160 x 8 175 x 6 130 x 12 once again, good guess as to where to start. felt good still feel it this evening. Barbell shrugs 205 lbs x 12 reps 225 x 10 245 x 8 265 x 6 205 x 12 Close grip EZ bar curls 65 lbs x 12 reps 75 x 10 85 x 8 95 x 6 65 x 12 Mini goal is/was to do 100 lbs for set #4 by 2-14-04 next workout for biceps is 2-15. Going for it ! Preacher cable curls 35 lbs x 12 reps 40 x 10 45 x 8 50 x 6 35 x 12 cable crunches 80 lbs x 20 reps 95 x 15 90 x 15 90 x 15 80 x 20 Barbell side bends Olympic bar x 20 reps each side - 5 sets Notes : first time for pulldowns and low rows in a long time. felt good. Added barbell side bends to workout. only added 10 minutes to the workout ( 70 minutes ). Diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1whole egg banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water meal 3 6 oz tuna 4 oz potato 1/2 cup corn 22 oz water Meal 4 16 os protein shake 22 oz water Meal 5 6 oz chicken 1/2 cup green beans 22 oz water coffee meal 6 6 oz nonfat yogurt 2 tbsp Nat PB salad 22 oz water Notes: Wake up coffee 22 oz water during workout creatine w/gatorade after 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

02-11-2004, 06:54 PM	#104
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb.11, 2004 Workout Front squats 125 lbsx 12 reps 145 x 10 170 x 8 190 x 3 WAHHHHHHHHH!!! too heavy. Didn't get my 6 reps 125 x 12 My first disappointment in a while. Do i leave set #4 at 190 and keep at it until i get my 6 or drop the weight so i can get my 6 reps now and try the 190 later ? Leg extensions 85 lbs x 12 reps 95 x 10 105 x 8 115 x 6 85 x 12 These were an increase over last workout. will increase again next workout Leg curls 65 lbs x 12 reps 75 x 10 85 x 8 95 x 6 65 x 12 Seated calf raises 120 lbs x 20 reps 150 x 15 180 x 10 150 x 15 120 x 20 Notes: back still sore from last workout. WOW ! Todays diet Meal 1 1/4 cup 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 salmon patty 2 oz potato 1/2 cup corn 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 7 oz steak ! 1/2 cup brocolli 22 oz water coffee Meal 6 6 oz nonfat yogurt salad 22 oz water Notes: coffee first thing this morning 22 oz water during workout creatine w/gatorade afetr workout been reading up on TP's carb cycling diet. If the changes made in my diet this week don't jump start some more fat loss within the next 10 days or so may give it a try.
	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

02-12-2004, 07:40 PM	#105
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 12, 2004 Workout Incline bench press 160 lbs x 12 reps 175 x 10 185 x 8 200 x 6 !!! Actually 4 good ones and 2 not so good but i got 6 ! 160 x 12 Incline d.b flyes 37.5 lbs x 12 reps 42.5 x 10 47.5 x 8 52.5 x 6 37.5 x 12 This was an increase over last workout Seated Barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 x 12 Seated bentover db lateral lifts 22.5 lbs x 12 reps 27.5 x 10 32.5 x 8 37.5 x 6 22.5 x 12 This was an increase over last workout. Triceps pressdown 62.5 lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 Notes: will do incline bench one more workout to see if i can get 6 clean reps with 200 then switching over to flat bench press. Haven't done them for a few months. I posted some new pics today. Am I making any progress ? Let me know. Good or bad . new pics I know my strength is increasing but is there any visual changes ? Diet Meal 1 1/3 cup oatmeal w/protein 6 oz cottage cheese banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 4 oz lean beef patty 4 oz potato cup green beans 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken cup spinach 22 oz water coffee Meal 6 salad 1 tbsp nat Pb Notes: the usual coffee in the mornnig 22 oz water during workout creatine w/gatorade after workout OH I forgot ! My evil wife bought some of the new Hersheys Special Dark kisses !!!! I had 3 .
	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

02-12-2004, 08:08 PM	#106
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Great looking w/o there gary and diet also! It appears you are making some steady progress. Keep it up man!! Thanks!! P.S> Were those pics taken before or after the choc kisses?
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-12-2004, 09:50 PM	#108
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	BTW-atleast it was dark choc-better for you than milk chocolate!

02-13-2004, 06:10 PM	#111
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Feb. 13 , 2004 Workout 32 minutes cardio Am. 30 minutes cardio Pm. Diet Meal 1 1/3 cup oatmeal w/protein banana 1 tbsp All fruit 2 egg whites 1 whole egg 22 oz water Meal 2 16 oz protein shake Banana 22 oz water Meal 3 4 oz chicken 1/2 cup brown rice 1/2 cup peas 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz lean beef patty 1/2 cup green beens coffee 22 oz water Meal 6 salad 3 tsp Nat Pb 22 oz water Notes: coffee first thing in morning. Tomorrow is Valentine's day and cheat day ! also weigh /measure/evaulate day. Then its special dark hersheys kisses. lunch at J.B Hooks seafood restaraunt and that evening my usual weekly 1/2 a pizza. We have a local pizzaria here that is run by a couple from Chicago. he brought his family's recipe with him and opened up a pizzaria and it is the Best pizza in the world !!!!! Happy Valentines 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

02-14-2004, 12:05 AM	#112
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Gary, Can you explain your split? Why do you do five sets instead of 4? Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-14-2004, 07:06 AM	#113
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I'm, My first set is a warm up basically , the next 3 sets are my "working " sets and the 5th is just for added pump. I started out Nov, 2002 doing BFL and that was the way they set up the work