gwcaton's journal

Jill · 02-16-2004, 11:40 AM

Morning!

gwcaton · 02-16-2004, 01:35 PM

Quote:

Originally posted by Jill
Morning!

Well Good afternoon Jill ! LOL I like the way you say "morning". Took me awhile to quit laffing so i could reply.

Hope you have a great day ! NO carb is it ? MMMM MMMMM Good !

gwcaton · 02-16-2004, 08:00 PM

Feb. 16, 2004

workout

Front squats
125 lbs x 12 reps
145 x 10
170 x 8
190 x 3

Too heavy I guess,second time I tried and only got 3 .drop back10 lbs or so next wo.
125 x 12

Leg extensions
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

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

Diet

Meal 1
1/2 cup oatmeal w/protein
6 oz cottage cheese
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
4 oz potato
cup brocolli
22 oz water
Meal4
16 oz protein shake
22 oz water
Meal 5
6 oz salmon patty
cup green beans
22 oz water
coffee
Meal 6
salad
2 tbsp Nat Pb
22 oz water

Notes:
coffee to wake up
22 oz water during workout
creatine after wo.

Oh ! That dang bakery lady at work made oatmeal / raisin cookies again today. But I only had one this time instead of 3 like last time. I am getting stronger! But damn it was good !

Jill · 02-16-2004, 10:00 PM

Quote:

Originally posted by gwcaton

Oh ! That dang bakery lady at work made oatmeal / raisin cookies again today. But I only had one this time instead of 3 like last time. I am getting stronger! But damn it was good !

ATleast they are oats!

gwcaton · 02-16-2004, 10:05 PM

Well there's Jill ! Hi Jill !

Quote:

Originally posted by Jill
ATleast they are oats!

Thats what I told myself as I did the 1 arm cookie curl !

gwcaton · 02-17-2004, 08:02 PM

Feb. 17, 2004

Workout

Incline bench press
160 lbs x 12 reps
175 x 10
185 x 8
200 x 6
160 x 12
Switching to flat bench press next workout. have been doing Inclines for months now and made my goal of 200 lbs for 6 reps.

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

seated Barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12

Seated bent over 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

Triceps pressdown
62.5lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12

Notes:
Not that great of a workout. got my reps in with the weight I wanted but had to rack the bar about 2 reps shy of completion, catch my breath and then finish the set . Had to do this on everything except flyes and bent over db lateral lifts. My energy wasn't there this morning.

DIET

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

Notes :
coffee first thing this mornig
22 oz water during workput
creatine after wo

I'm Trying · 02-17-2004, 08:35 PM

Do you workout at home or do you go to a gym??
Thanks!!

gwcaton · 02-17-2004, 09:10 PM

Quote:

Originally posted by I'm Trying
Do you workout at home or do you go to a gym??
Thanks!!

I work out at home. I have a smith machine , adjustable bench w/leg attachment, seated calf raise machine, Olympic barbell/weights , ez curl bar and a couple of adjustable dumbbells. Oh and my trusty stationary bike. I slowly add a few things as time goes by. I am going to start buying like a pair of solid dumb bells every month or so. It is amazing how much time is wasted changing plates on those dumbells.

I like working out at home better than the gym. No waiting for weights or machines don't have to drive 25 miles to the nearest gym.

Where do you work out at ?

Jill · 02-17-2004, 09:44 PM

Quote:

Originally posted by Jill
Morning!

I was just reading your journal when I saw that I put a smile that was giving you the finger!!

I ment to put the one just waving.

<----This guy. My apologies!

gwcaton · 02-17-2004, 09:52 PM

Quote:

Originally posted by Jill
I was just reading your journal when I saw that I put a smile that was giving you the finger!!

I ment to put the one just waving.

<----This guy. My apologies!

Jill,

No problem, it made me laff and iwas in need of one. Thought it was some kind of a Canadian tradition or something. LOL

PreMier · 02-17-2004, 09:56 PM

LOL^^

gwcaton · 02-18-2004, 08:09 PM

Feb. 18, 2004

Workout

35 minutes cardio ! new record for me ! LOL

Diet

Meal 1
2 egg whites
1 whole egg
1/4 cup oatmeal w/protein
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz salmon patty
1/2 cup corn
4 oz potato
Meal 4
16 oz protein shake
22 oz water
Meal 5
7 oz steak
1/2 cup brocolli
22 oz wtaer
coffee
Meal 6
salad
6 oz nonfat yogurt
22 oz water

Notes:
coffee this morning
creatine after cardio

Usually do cardio in am and pm but over slept this morning so only did Pm session.

Jill · 02-18-2004, 08:21 PM

Bananas

the yell my name out everyday, they sit on my counter, my beau eats em!

gwcaton · 02-18-2004, 09:28 PM

Hmmmmmmm , so I'm not the only one who hears food calling their name . It's probably better for a banana to yell at you than special dark hersheys kisses . They are banned from my house now.

gwcaton · 02-19-2004, 07:35 PM

Feb. 19, 2004

Workout

W.G Pulldowns to front
85 lbs x 12 reps
100 x 10
115 x 8
130 x 6
100 x 12
Will increase these next workout

Seated low pulley rows N.G.
135 lbs x 12 reps
150 x 10
165 x 8
180 x 6
135 x 12
This was an increase over last workout

Barbell shrugs
205 lbs x 12 reps
235 x 10
255 x 8
270 x 6
205 x 12
This was an increase over last workout

Close grip EZ bar curls
65 lbs x 12 reps
75 x 10
85 x 8
100 x 6
65 x 12

Cable preacher curls
37.7 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.7 x 12
This was an increase over last workout

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
95 x 15
80 x 20
Increased set #4 to 95 lbs !

Barbell side bends
3 sets of 20 using an Olympic barbell

Notes:
Much better workout today!!!!!! Have been feeling sick for a few days. no energy. Hopefully I'm back !

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
22 oz water

Notes:
coffee first thing this morning
22 oz water during workout
creatine after workout

I'm Trying · 02-19-2004, 07:47 PM

Quote:

Originally posted by gwcaton
I work out at home. I have a smith machine , adjustable bench w/leg attachment, seated calf raise machine, Olympic barbell/weights , ez curl bar and a couple of adjustable dumbbells. Oh and my trusty stationary bike. I slowly add a few things as time goes by. I am going to start buying like a pair of solid dumb bells every month or so. It is amazing how much time is wasted changing plates on those dumbells.

I like working out at home better than the gym. No waiting for weights or machines don't have to drive 25 miles to the nearest gym.
Where do you work out at ?

Home. I have a decent set up but I might get a 24hr fitness membership here soon. (Cardio and Basketball!!

)

Are the adjustable dumbells any good? Been thinking about possibly getting some. How much did it cost you and what weight setup do you have for them?? Are they bulky to work out with??
Thanks!!

gwcaton · 02-19-2004, 08:48 PM

Quote:

Originally posted by I'm Trying
Home. I have a decent set up but I might get a 24hr fitness membership here soon. (Cardio and Basketball!!

)

Are the adjustable dumbells any good? Been thinking about possibly getting some. How much did it cost you and what weight setup do you have for them?? Are they bulky to work out with??
Thanks!!

The adjustable dumbbells are ok except for the hassle of changing the plates between sets. But I use that to my advantage . The amount of rest i take between sets is the time it takes to add/remove weight.
I bought mine at Wal-mart so you know they are nothing special. I have loaded them up to 50 lbs each so far but i imagine you could go heavier .

I'm Trying · 02-19-2004, 10:07 PM

Quote:

Originally posted by gwcaton
The adjustable dumbbells are ok except for the hassle of changing the plates between sets. But I use that to my advantage . The amount of rest i take between sets is the time it takes to add/remove weight.
I bought mine at Wal-mart so you know they are nothing special. I have loaded them up to 50 lbs each so far but i imagine you could go heavier .

Oops I was thinking about the adjustable square/rectangular style. Sorry. But those you bought at Wally's World works ok for you then. That might be a route I need to look at. Do you use the standard weights or olympic style??
Thanks!!

gwcaton · 02-19-2004, 10:08 PM

Standard

I'm Trying · 02-19-2004, 10:15 PM

Is that what you use to lift normally too? Or do you use Olympics??

gwcaton · 02-19-2004, 10:17 PM

Standard on dumbells and olympic on everything else. got the Oly stuff from wally world too ! LOL

I'm Trying · 02-19-2004, 10:18 PM

Quote:

Originally posted by gwcaton
Jill,

No problem, it made me laff and iwas in need of one. Thought it was some kind of a Canadian tradition or something. LOL

HA HA HA Sure Jill

gwcaton · 02-20-2004, 08:19 PM

Feb. 20 , 2004

Workout

Front squat
125 lbs x 12 reps
150 x 10
170 x 8
180 x 6
125 x 12

Leg extensions
90 lbs x 12 reps
100 x 10
110x 8
12o x 6
90 x 12
Need to increase these next time

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 2o reps
150 x 15
180 x 10
150 x 15
120 x 20

Diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1 whole egg
banana
1 tbsp all fruit
22 oz water
Meal 2
16 oz protien 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 beans
22 oz water
Meal 6
salad
3 tsp Nat pb w/protein
22 oz water

Notes:
coffee first thing
22 oz water during workout
creatine after workout

WoW ! has it been another week already !
Tomorrow is weigh/measure/evaluate day.

I'm Trying · 02-21-2004, 06:57 PM

Hey Gary where did you get the seated calf raise machine and how much was it??
Thanks!

gwcaton · 02-21-2004, 08:35 PM

Quote:

Originally posted by I'm Trying
Hey Gary where did you get the seated calf raise machine and how much was it??
Thanks!

I got it
here .

click pic to enlarge

Today was an off day. No diet , no workout. Spending some time tweaking the diet ( some different foods for variety's sake ) and the workout.

Stopped at Play it again sports and got a couple of cable attachments and a set of 35 lbs solid dumbells.

Jill · 02-22-2004, 01:08 PM

How'd you make out with you measurements and weigh in Gary?

I'm Trying · 02-22-2004, 01:12 PM

Is that your first set of solid dumbells?? How do they compare to adjustables??
Thanks!!

gwcaton · 02-22-2004, 04:51 PM

Quote:

Originally posted by Jill
How'd you make out with you measurements and weigh in Gary?

Hey Jill !

Well according to the scales I lost another lb. ! LOL I laff 'cos I am getting to the point where I don't place much faith in the scale or the tape measure or the fat calipiers.
the fat caliper reading was the same or within 1/2 a mark less than last time and as far as the tape measure goes ...

It seems like every time my wife measures me she comes up with something different. She'll call out a number and it will either be 1/2 " less than last time or 1/2 " more. Then I shake my head and she asks "what was it last time ?" and I'll tell her and she will measure again until she gets a reading that is close . LMAO. So I am to the point that I am just going by how I feel and what I look like in the mirror.

Maybe for my Birthday I will go to the closest gym and have a "professional" measure me .

How are you coming along ? I saw you were thinking about goin to a trainer there in Edmonton.

Thanks for stopping in ! You are always welcome.

gwcaton · 02-22-2004, 05:03 PM

Quote:

Originally posted by I'm Trying
Is that your first set of solid dumbells?? How do they compare to adjustables??
Thanks!!

Matthew,
yes this is my first set of solids. They have their advantages and disadvantages I guess. I like it that (if/when I have a large set of them) if i want a different weight i can just set one down and pick up what i want. But that will require a rack or take up more floor space for storage. The adjustable take up less room but take up time in changing from one weight to another. Adjustables are probably less expensive.Adjustable one can be dangerous in regards to how they hold the plates on. The one I have has a screw on colllar which i like for safety. I have seen some with collars that slide on and have a screw that you tighten into the bar. have used these before and it was possible for them to come loose and weights fall off the bar !

Any way I would prefer all solid if i could . I might even be interested in something like this if i could win the lottery ! LOL
powerblock

gwcaton · 02-22-2004, 06:21 PM

Todays workout

Bench Press
160 lbs x 12 reps
175 x 10
190 x 8
205 x 6
160 x 12
Very pleased with these sets ! I checked and I haven't done flat bench presses for 5 months !!!! And I started back up at weights that are heavier than the last time i did them. 5 months ago I was using 180 for 6 reps.

Incline Dumb bell flyes
37.5 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.5 x 12

Seated barbell press
100 lbs x 12 reps
110 x 10
120 x 8
130 x 6
100 x 12
Didn't need to cheat on these sets like last workout. Strength is coming back. Must of had a bug last week

Upright rows
75 lbs x 12 reps
85 x 10
95 x 8
105 x 6
75 x 12
This is another exercise I haven't done for about 5 months and did better on today than the lasttime I used it !! Only 5 lbs more per set than 5 months ago but heh, I like it !

Triceps pressdown
62.5 lbs x 12 reps
67.5 x 10
72.5 x 8
77.5 x 6
62.5 x 12
Even these went smoother today. I bought a revolving bar to use for pressdowns at Play it again sports and it seemed a lot more of a fluid movement than using the solid bar. Will increase the weight used in this one next workout .

Overall really good workout ! Other than the fact it took longer than usual. Took some time to get into a pattern with the 2 "new" exercises

Diet info later after I finish my meals .

02-16-2004, 08:00 PM	#123
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb. 16, 2004 workout Front squats 125 lbs x 12 reps 145 x 10 170 x 8 190 x 3 Too heavy I guess,second time I tried and only got 3 .drop back10 lbs or so next wo. 125 x 12 Leg extensions 90 lbs x 12 reps 100 x 10 110 x 8 120 x 6 90 x 12 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 Diet Meal 1 1/2 cup oatmeal w/protein 6 oz cottage cheese banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz tuna 4 oz potato cup brocolli 22 oz water Meal4 16 oz protein shake 22 oz water Meal 5 6 oz salmon patty cup green beans 22 oz water coffee Meal 6 salad 2 tbsp Nat Pb 22 oz water Notes: coffee to wake up 22 oz water during workout creatine after wo. Oh ! That dang bakery lady at work made oatmeal / raisin cookies again today. But I only had one this time instead of 3 like last time. I am getting stronger! But damn it was good ! 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

02-17-2004, 08:02 PM	#126
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb. 17, 2004 Workout Incline bench press 160 lbs x 12 reps 175 x 10 185 x 8 200 x 6 160 x 12 Switching to flat bench press next workout. have been doing Inclines for months now and made my goal of 200 lbs for 6 reps. 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 seated Barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 x 12 Seated bent over 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 Triceps pressdown 62.5lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 Notes: Not that great of a workout. got my reps in with the weight I wanted but had to rack the bar about 2 reps shy of completion, catch my breath and then finish the set . Had to do this on everything except flyes and bent over db lateral lifts. My energy wasn't there this morning. DIET Meal 1 1/3 cup oatmeal w/protein 2 eggwhites 1 whole egg banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz tuna 2 oz potato 1/2 cup corn 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 6 oz chicken 1/2 cup green beans 22 oz water coffee Meal 6 salad 6 oz nonfat yogurt 2 tbsp Nat Pb 22 oz water Notes : coffee first thing this mornig 22 oz water during workput creatine after 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

02-17-2004, 08:35 PM	#127
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Do you workout at home or do you go to a gym?? 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

02-17-2004, 09:56 PM	#131
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	LOL^^ P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-18-2004, 08:09 PM	#132
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb. 18, 2004 Workout 35 minutes cardio ! new record for me ! LOL Diet Meal 1 2 egg whites 1 whole egg 1/4 cup oatmeal w/protein banana 22 oz water Meal 2 16 oz protein shake banana 22 oz water Meal 3 6 oz salmon patty 1/2 cup corn 4 oz potato Meal 4 16 oz protein shake 22 oz water Meal 5 7 oz steak 1/2 cup brocolli 22 oz wtaer coffee Meal 6 salad 6 oz nonfat yogurt 22 oz water Notes: coffee this morning creatine after cardio Usually do cardio in am and pm but over slept this morning so only did Pm session. 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

02-16-2004, 11:40 AM	#121
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Morning!

02-18-2004, 08:21 PM	#133
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Bananas the yell my name out everyday, they sit on my counter, my beau eats em!

02-18-2004, 09:28 PM	#134
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Hmmmmmmm , so I'm not the only one who hears food calling their name . It's probably better for a banana to yell at you than special dark hersheys kisses . They are banned from my house now. 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

02-19-2004, 07:35 PM	#135
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb. 19, 2004 Workout W.G Pulldowns to front 85 lbs x 12 reps 100 x 10 115 x 8 130 x 6 100 x 12 Will increase these next workout Seated low pulley rows N.G. 135 lbs x 12 reps 150 x 10 165 x 8 180 x 6 135 x 12 This was an increase over last workout Barbell shrugs 205 lbs x 12 reps 235 x 10 255 x 8 270 x 6 205 x 12 This was an increase over last workout Close grip EZ bar curls 65 lbs x 12 reps 75 x 10 85 x 8 100 x 6 65 x 12 Cable preacher curls 37.7 lbs x 12 reps 42.5 x 10 47.5 x 8 52.5 x 6 37.7 x 12 This was an increase over last workout Cable crunches 80 lbs x 20 reps 95 x 15 95 x 15 95 x 15 80 x 20 Increased set #4 to 95 lbs ! Barbell side bends 3 sets of 20 using an Olympic barbell Notes: Much better workout today!!!!!! Have been feeling sick for a few days. no energy. Hopefully I'm back ! 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 22 oz water Notes: coffee first thing this morning 22 oz water during workout creatine 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

02-19-2004, 10:08 PM	#139
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Standard 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

02-19-2004, 10:15 PM	#140
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Is that what you use to lift normally too? Or do you use Olympics?? 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

02-19-2004, 10:17 PM	#141
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Standard on dumbells and olympic on everything else. got the Oly stuff from wally world too ! 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

02-20-2004, 08:19 PM	#143
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb. 20 , 2004 Workout Front squat 125 lbs x 12 reps 150 x 10 170 x 8 180 x 6 125 x 12 Leg extensions 90 lbs x 12 reps 100 x 10 110x 8 12o x 6 90 x 12 Need to increase these next time 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 2o reps 150 x 15 180 x 10 150 x 15 120 x 20 Diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1 whole egg banana 1 tbsp all fruit 22 oz water Meal 2 16 oz protien 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 beans 22 oz water Meal 6 salad 3 tsp Nat pb w/protein 22 oz water Notes: coffee first thing 22 oz water during workout creatine after workout WoW ! has it been another week already ! Tomorrow is weigh/measure/evaluate 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

02-21-2004, 06:57 PM	#144
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Hey Gary where did you get the seated calf raise machine and how much was it?? 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

02-22-2004, 01:08 PM	#146
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	How'd you make out with you measurements and weigh in Gary?

02-22-2004, 01:12 PM	#147
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Is that your first set of solid dumbells?? How do they compare to adjustables?? 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

02-22-2004, 06:21 PM	#150
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Feb.22, 2004 Todays workout Bench Press 160 lbs x 12 reps 175 x 10 190 x 8 205 x 6 160 x 12 Very pleased with these sets ! I checked and I haven't done flat bench presses for 5 months !!!! And I started back up at weights that are heavier than the last time i did them. 5 months ago I was using 180 for 6 reps. Incline Dumb bell flyes 37.5 lbs x 12 reps 42.5 x 10 47.5 x 8 52.5 x 6 37.5 x 12 Seated barbell press 100 lbs x 12 reps 110 x 10 120 x 8 130 x 6 100 x 12 Didn't need to cheat on these sets like last workout. Strength is coming back. Must of had a bug last week Upright rows 75 lbs x 12 reps 85 x 10 95 x 8 105 x 6 75 x 12 This is another exercise I haven't done for about 5 months and did better on today than the lasttime I used it !! Only 5 lbs more per set than 5 months ago but heh, I like it ! Triceps pressdown 62.5 lbs x 12 reps 67.5 x 10 72.5 x 8 77.5 x 6 62.5 x 12 Even these went smoother today. I bought a revolving bar to use for pressdowns at Play it again sports and it seemed a lot more of a fluid movement than using the solid bar. Will increase the weight used in this one next workout . Overall really good workout ! Other than the fact it took longer than usual. Took some time to get into a pattern with the 2 "new" exercises Diet info later after I finish my meals . 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

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