Thread: gwcaton's journal

Originally posted by gwcaton

atherjen ,been watching your journal. Way to go .

Welcome, well deserved for your progress!

thanks! my journal on avant?

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

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!

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 .

Nice new toy!!

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

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

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

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

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

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

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

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 .

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

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 !!!!

Great work! Keep it up!

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

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!

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 .

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

I put my creatine in Gatorade too.

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 !!!!

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

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

Jan. 24, 2004

Workout

Pullups
50 reps

Straight 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

Cable crunches
80 lbs x 20 reps
90 x 15
90 x 15
90 x 15
8o x 20

Leg pull ins
5 sets of 20

Notes :
Still not back to 100 % so workout took about 15 minutes longer than usual. Will get some extra rest tomorrow !!!!

Todays diet
It was cheat day you don't really want to know what I ate do you ? LOL

3 weeks down ! 9 to go .

Looking good!
I hope in that cheat day that you ate lots of peanut butter for me haha

you read my entire journal? gollyy
thanks for the nice comments too!

Originally posted by atherjen
Looking good!
I hope in that cheat day that you ate lots of peanut butter for me haha

you read my entire journal? gollyy
thanks for the nice comments too!

Jen,

Thanks,
It took me several visits but yes I read your journal. You definetly seem to know where you want to go and how to get there .

How far are you from Pictou ? I know some people there.

Gary

Originally posted by gwcaton
Jen,

Thanks,
It took me several visits but yes I read your journal. You definetly seem to know where you want to go and how to get there .

How far are you from Pictou ? I know some people there.

Gary

thanks sweetie! I started a journal here now too, so I wont make u strain your eyes reading it all over there in the black. haha

Pictou eh.. hmmm Ive heard of that place. is it in Nova Scotia?
I just moved here this past september so I really dont know the NS layout very well, just getting to know Halifax even. hehe

Originally posted by atherjen
thanks sweetie! I started a journal here now too, so I wont make u strain your eyes reading it all over there in the black. haha

Pictou eh.. hmmm Ive heard of that place. is it in Nova Scotia?
I just moved here this past september so I really dont know the NS layout very well, just getting to know Halifax even. hehe

Jen,

My tired old eyes thank you . LOL Halifax International Airport is approx. 150km Fr. Pictou. Pictou is on the coast. I have a chat buddy that lives there with her family. Where did you use to live ?

Oh and in re: a comment I made in your journal... yes youare an inspiration and if I 'm not mistaken I'm not the only one who has said so . Keep up the good work.

Gary

Jan. 25, 2004

Workout

A.M.
30 minutes cardio
P.M.
30 minutes cardio

Todays 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 tuna
4 oz potato
1/2 cup peas
cup corn
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
3 oz steak
cup corn
1 slice wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yougurt w/protein
1 tbsp Nat PNB
salad
22 oz water

Notes:
coffee first thing in the morning
creatine w/gatorade immediately after each wo

Leg day tomorrow!