gwcaton's journal

**gwcaton** · 02-14-2005, 12:12 PM

Originally Posted by Sapphire

Congrats Grandpa!!!!! AND Happy Valentine's day

Thanks Cyndi

**Velvet** · 02-14-2005, 01:10 PM

Originally Posted by gwcaton

Standing Calf raises -
90 x 10
180 x 10
3 sets 270 x 15

Seated calf raises -
3 sets 160 x 20

Seated cable crunches -
55 x 20
85 x 15
100 x 15
100 x 15
100 x 20

Incline crunches -
3 sets BW x 12

Wrist rollups -
50 lbs x 8
man my forearms are rock hard after these !

Notes:
1 min RI's

Knee is getting better ! with a week off next week I might try some very light legs after that .

DO you wrap your ankles around the bench when you are doing seated cable crunches? I tried these and my butt kept coming off the bench and i wasn't in a position to hang on with my ankles

NIce workout! So next week is rest week then? Are you going to continue with Max CG or try something new/old?

**gwcaton** · 02-14-2005, 05:57 PM

Originally Posted by Velvet

DO you wrap your ankles around the bench when you are doing seated cable crunches? I tried these and my butt kept coming off the bench and i wasn't in a position to hang on with my ankles

NIce workout! So next week is rest week then? Are you going to continue with Max CG or try something new/old?

Hi Sweetie ,

I don't wrap my ankles around the bench i have a pad ( used for hooking your feet under when doing incline situps )that insets into the bench where the leg extension attachment would go . I adjust it so I'm kinda wedged onto the bench !

Yup , next week is R&R week, no exercise , diet will be basically the same for 4 out of 5 meals ( a few less calories since I won't be working out ) and since I am eating a few less cals one of my meals might just be something tasty that isn't on my list of acceptable foods . LOL

Yes will continue with Max GC

**Rissole** · 02-14-2005, 06:27 PM

G'Day Gazza

**King Silverback** · 02-14-2005, 07:15 PM

Hello Brother, Good W/O!!! My calves would be on FIRE

**gwcaton** · 02-14-2005, 08:35 PM

Originally Posted by Rissole

G'Day Gazza

Crikey !!!!!!!! It's the ever elusive Rissole

**gwcaton** · 02-14-2005, 08:36 PM

Originally Posted by Archangel

Hello Brother, Good W/O!!! My calves would be on FIRE

Thanks Arch,

The past 3 calf workouts have really been killers ! I like the higher reps for calves , think I'll keep it that way for a while

**Rocco32** · 02-15-2005, 02:11 AM

Morning Gary

**gwcaton** · 02-15-2005, 04:25 AM

Originally Posted by rock4832

Morning Gary

Hey Rock,

How'd the new job go ?

**gwcaton** · 02-15-2005, 06:00 AM

Wg Lat Pulldowns -
70 x 12
70 x 10
85 x 6
100 x 3
115 x 12
130 x 12
145 x 10

V bar pulldown -
2 sets 115 x 10

Db rows -
2 sets 65 x 12

Alt Db curls-
2 sets 35 x 12

BB curl-
2 sets 75 x 10

Notes: -

1 Min RI"S

Spring is just around the corner ! been warmer and warmer in the gym this past week. Today was warm enough to wo without a shirt . LOL Definition is improving overall . especially in the midsection. The definition down the middle of the abs has improved from just being able to see it inbetween the top row . Can now see it all the way down to the belly button

Probably helps that I shaved last night too. LOL

3 more wo's until breaktime . Wahoo ! Then I have a 7 week push to get the best defintion of my life . will he make it ? Stay tuned to find out !

**Velvet** · 02-15-2005, 06:02 AM

Originally Posted by gwcaton

Hi Sweetie ,

I don't wrap my ankles around the bench i have a pad ( used for hooking your feet under when doing incline situps )that insets into the bench where the leg extension attachment would go . I adjust it so I'm kinda wedged onto the bench !

Yup , next week is R&R week, no exercise , diet will be basically the same for 4 out of 5 meals ( a few less calories since I won't be working out ) and since I am eating a few less cals one of my meals might just be something tasty that isn't on my list of acceptable foods . LOL

Yes will continue with Max GC

Sounds like a solid plan, I'd expect no less from you! So what did you do for your sweeting on Valentines Day??

**Velvet** · 02-15-2005, 06:04 AM

Originally Posted by gwcaton

Wg Lat Pulldowns -
70 x 12
70 x 10
85 x 6
100 x 3
115 x 12
130 x 12
145 x 10

V bar pulldown -
2 sets 115 x 10

Db rows -
2 sets 65 x 12

Alt Db curls-
2 sets 35 x 12

BB curl-
2 sets 75 x 10

Notes: -

1 Min RI"S

Spring is just around the corner ! been warmer and warmer in the gym this past week. Today was warm enough to wo without a shirt . LOL Definition is improving overall . especially in the midsection. The definition down the middle of the abs has improved from just being able to see it inbetween the top row . Can now see it all the way down to the belly button

Probably helps that I shaved last night too. LOL

3 more wo's until breaktime . Wahoo ! Then I have a 7 week push to get the best defintion of my life . will he make it ? Stay tuned to find out !

he'll make it! My son, who is 10 wants abs now

He actually told me (10 remember) that he could get girls with abs

**gwcaton** · 02-15-2005, 06:07 AM

Originally Posted by Velvet

Sounds like a solid plan, I'd expect no less from you! So what did you do for your sweeting on Valentines Day??

Thanks Velvet !

We didn't do much of anything ( not that I can/should repeat that is ) But this weekend I am taking her shopping and to her fav place to eat

**gwcaton** · 02-15-2005, 06:09 AM

Originally Posted by Velvet

he'll make it! My son, who is 10 wants abs now

He actually told me (10 remember) that he could get girls with abs

OOOO A budding ladies man

Well with your help he should have no problem getting the abs !

**Velvet** · 02-15-2005, 06:15 AM

Originally Posted by gwcaton

Thanks Velvet !

We didn't do much of anything ( not that I can/should repeat that is ) But this weekend I am taking her shopping and to her fav place to eat

Yes, those are definately two ways to get to a womans heart, take her shopping and buy her food

**Paynne** · 02-15-2005, 06:17 AM

What in the heck is Max GC?...Don't tell me.....Max Gary Caton

**Velvet** · 02-15-2005, 06:17 AM

Give that man a prize!!!!!!!!!

**gwcaton** · 02-15-2005, 06:53 AM

Originally Posted by Paynne

What in the heck is Max GC?...Don't tell me.....Max Gary Caton

You got it !!!!

Where's the new journal ?

**Rocco32** · 02-15-2005, 02:55 PM

Job's going well Gary, thanks! A lot to learn but I like the people I'm working with so far. Nice w/o!

**PreMier** · 02-15-2005, 03:55 PM

Damn, it snowed here yesterday.. Wish it was warming up. Soon you will be detailing cars, right?

**King Silverback** · 02-15-2005, 04:16 PM

Great W/O !!! How do you like the V-bar pulldowns? Never really tried them. How do they compare to the CG pulldowns? You'll make it Brother

**gwcaton** · 02-15-2005, 04:52 PM

Originally Posted by rock4832

Job's going well Gary, thanks! A lot to learn but I like the people I'm working with so far. Nice w/o!

Good deal , it makes a difference when you like the people

**gwcaton** · 02-15-2005, 04:53 PM

Originally Posted by PreMier

Damn, it snowed here yesterday.. Wish it was warming up. Soon you will be detailing cars, right?

Detailing and restoring

**gwcaton** · 02-15-2005, 04:55 PM

Originally Posted by Archangel

Great W/O !!! How do you like the V-bar pulldowns? Never really tried them. How do they compare to the CG pulldowns? You'll make it Brother

hey Arch,
Thanks !

I would imagine they are very similar . Just the palms facing a different direction. I like them , can really feel the stretch .

**King Silverback** · 02-15-2005, 05:40 PM

Originally Posted by gwcaton

hey Arch,
Thanks !

I would imagine they are very similar . Just the palms facing a different direction. I like them , can really feel the stretch .

Will def. give 'em a try next back day!!! Thanks

**DeadBolt** · 02-15-2005, 07:06 PM

Heya bud lookin good!!! Couple more days and you get your break!! WooHoo!

**JerseyDevil** · 02-15-2005, 07:07 PM

Originally Posted by Velvet

he'll make it! My son, who is 10 wants abs now

He actually told me (10 remember) that he could get girls with abs

He's been listening to Usher more then likely.... He pays his trainer a $1,000 a day to work out with him doing abs only for an hour a day. No kidding.

**gwcaton** · 02-16-2005, 04:52 AM

Originally Posted by DeadBolt

Heya bud lookin good!!! Couple more days and you get your break!! WooHoo!

Hey MoFo ,

Yeah I'm ready

Then I need your help staying focused for the next 7 weeks after that !

**gwcaton** · 02-16-2005, 04:53 AM

Originally Posted by JerseyDevil

He's been listening to Usher more then likely.... He pays his trainer a $1,000 a day to work out with him doing abs only for an hour a day. No kidding.

$1000 an hour !!!!!! Damn I could work a week and take off the rest of the year !

**gwcaton** · 02-16-2005, 06:07 AM

Db bench press -
25 x 12
25 x 10
35 x 6
40 x 3
65 x 15
65 x 15
65 x 12

Incline BB bench -
125 x 15
125 x 12

Dips -
BW x 13

Seated press-
85 x 15
85 x 14

Standing lateral lifts =
2 sets 25 x 15

Lying triceps rope extensions -
35 x 15
35 x 14

Triceps pressdowns -
2 sets 55 x 15

Notes:

1 Min RI's

Almost afraid to take a week off now thatI'mseeing some definate changes in the mirror. LOL aka veins and striations . But i know I wouldn't make it another 7-8 weeks without a break .

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