Thread: gwcaton's journal

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.

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

how much more until i get some abs ?

not much longer i hope

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.

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!

Jen,

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

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

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)

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

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

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

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.

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 .

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?

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!

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

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 !

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 !

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 !

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

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 workouts and I like it and have not changed. Yet .

But as I get closer and closer to where I want to be I am looking ahead at changes in diet and exercise.

Hope I answered your question, If not let me know and I'll try again.

Gary

Well I have taken my measurements , weighed , etc. Just need to sit down and analyze it then I will report my findings . LOL

But first things first . Must attend to the Valentines Day activities.

Happy Valentines Day everybody !

Gary

Enjoy your cheats today-You deserve it, your discipline this last month was awesome! Eat up!

Originally posted by Jill
Enjoy your cheats today-You deserve it, your discipline this last month was awesome! Eat up!

Hey Jill,
Thanks !
How was your Valentines day ? Great I hope.

My cheat day/V-Day was pretty good .

After my weigh/measure I walked into the dining room and thought I heard someone/something calling my name. I headed for the kitchen but the voice could not be heard. I turn around and headed towards the livingroom and the voice became more clear. Once in the livingroom I stopped, turned my ear to listen intently and determined where the voice was coming from.

Aha ! It was those evil special dark hershey's kisses !!!!!! I grabbed a handful and headed for the computer. feeding on chocolate and surfing the internet. What a way to start your day !

Anyway , took my valentine to the lake for the day . Lunch at J.B. Hooks was 8 oz chicken breast and some penne pasta with a tomato sauce. not much of a cheat huh ? Headed for the Outlet mall and during my travels there managed to have a (1) chocolate covered raisin cluster and a couple of pinches of my wife's fudge w/walnuts. Then this evening I had my weekly 1/2 of a small pizza and later a piece of cherry cobler w/scoop of ice cream. To tell you the truth I am glad thats over ! So much pressure on cheat day ! LOL

now , off to evaluate the results of my weigh/measure.

Ok , here's what i came up with today.

Since Jan. 4th

Weight - have lost 6 lbs ( from 175 to 169 )
Chest - gained .5 " 42 "
Biceps - no change 15.5"
Forearm - gained .25 " 13.5 "
Neck - lost .25" 15.75"
Waist - lost 1.5 " 32.5 "
Thigh - no change 24 "
Calf - no change 15"
Bf% - I have quit measuring this , i don't think the calipers are accurate/we are not using them correctly . according to them i am at 7.7% and I just don't beleive it. Please check my photo gallery and tell me if you think the bf measurement is accurate
my photo gallery

My size has not increased but my strength has.

Some observations from this week:

I think it was Wednesday, i was washing my hands at work and glanced up in the mirror and thought I saw some dirt smudged on my face, so i washed my cheek, dried it and looked in the mirror. It wasn't dirt, It was a shadow on my cheekbone. I have evidently lost enough fat that it is showing in my face.

today while shopping I tried on a shirt and while in the changing room and taking off my shirt I noticed that i could see a LOT of veins in my forearms and definition/separation. Hmmm . I'll try to get some pics of that in the next few days. If I shave my forearms I might freak out my co-workers though. They think I'm crazy already ! Getting close to 50 years old and shave my body ! Not to mention they think I'm crazy because I diet and workout ! I just laff at them and tell them "I want to die healthy ! "

Appreciate any feedback

Gary

Keep up the good work Gary, and being almost 50 you ought to be mighty proud of yourself! Consistency is the key, I think-and determination. You waist measurements are awesome!!!! WAY TO GO!

Im glad you enjoyed your cheat, I feel like a little piggy tonight. The chocolates, calling your name, that made me laugh like crazy. Back to being strict tomorrow, Im actually excited.

Feb.15, 2004

Workout

W.G. Pulldowns to the front
85 lbs x 12 reps
100 x 10
115 x 8
130 x 6
85 x 12
These felt heavier than last time, At least the last 2 sets anyway . Hmmmm

Seated low pulley rows - Narrow grip
130 lbs x 12 reps
145 x 10
160 x 8
175 x 6
130 x 12

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
85x 8
100 x 6 4 good ones 2 so so
65 x 12

preacher cable curls
35 lbs x 12 reps
40 x 10
45 x 8
59x 6
35x 12
Need to increase these next workout

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
90 x 15
80 x 20
Set 3 was an increase in weight over last workout

Side bends
3 sets of 20 reps w/Oly bar on shoulders

Diet details later. almost time to eat again ! Yum Yum !!!