Thread: gwcaton's journal

Workout

37 minutes cardio in am.
working my way up to 40 - 45 minutes once a day instead of the 2 shorter workouts ( 1 in the am , 1 in the pm ) I use to do .

Todays diet

Meal 1
1/2 cup oatmeal w/protein
6 oz cottage cheese
apple
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
cup brocolii
cup brown rice
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
6 oz salmon patty
cup grean beens
22 oz water
coffee

Meal 6
salad
2 tbsp nat pb
1/4 cup cottage cheese
22 oz water

Notes:
coffee after getting up
creatine after workout

Todays workout

W.G. pulldowns to front
100 lbs x 12 reps
115 x 10
130 x 8
140 x 6
100 x 12

Seated low pulley rows- N.G.
135 lbs x 12 reps
150 x 10
165 x 8
180 x 6
135 x 12
will increase these next workout

Barbell shrugs
205 lbs x 12 reps
235 x 10
255 x 8
270 x 6
205 x 12

Incline Dumb bell curls
25 lbs x 12 reps
30 x 10
35 x 8
40 x 6
25 x 12
First time doing these for a while but picked right up where i left off !

Preacher cable curls
37.5 lbs x 12 reps
42.5 x 10
47.5 x 8
52.5 x 6
37.5 x 12

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
95 x 15
80 x 20
Man sets 3 and 4 were tough. felt good !

Barbell side bends
3 sets of 20 reps using a Olymoic Barbell across the shoulders

Notes:
another good workout. still feeling it this evening

Todays Diet

Meal 1
1/3 cup oatmeal w/protein
apple
2 egg whites
1 whole egg
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
cup od dark red beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
6 oz chicken
cup of green beans
22 oz water
coffee
Meal 6
salad
1/2 cup cottage cheese
2 tbsp Nat pb
22 oz water

Notes:
coffee to wke me up
22 oz water during workout
1/2 serving of creatine before worjout
1/2 serving creatine after workout

Todays workout

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

Leg extensions
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12
this was an increase over last 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:
I think I'm stuck at 180 on front squats ! grrrrrrr been a while since i have been able to add weight and still get my reps. Might try getting more reps with the 180 before i try increasing the weight

Todays diet

Meal 1
2 egg whites
1 whole egg
apple
1/3 cup oatmeal w/protien
22 oz water
meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz salmon patty
1/2 cup dark red kidney beans
cup green beans
22 oz water
meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
1/2 cup brocolli
22 oz water
coffee
Meal 6
salad
1/4 cup cottage cheese
2 tbsp Nat pb
22 oz water

Notes:
the usual coffee in the morning before workout
1/2 serving of creatine before workout
22 oz water during workout
1/2 serving creatine after workout.

Why not do less warmup reps, and then go straight to 180?

Originally posted by PreMier
Why not do less warmup reps, and then go straight to 180?

Premier,

Thanks for the idea. I will do that or something similar just for "shock" value .

Well, its something Flex recomended to me in my journal. Cut out so many warmups, and then go heavy. My squat went up tremendously.

Originally posted by PreMier
Well, its something Flex recomended to me in my journal. Cut out so many warmups, and then go heavy. My squat went up tremendously.

Premier,
I sort of applied your suggestion in my workout today. It was agreat workout!
Will apply to a few more of my lacking exercisesand see what happens.
Thanks,'
Gary

Todays Workout

Bench press
160 lbs x 12 reps
190 x 10
205 x 8
215 x 6
160 x 12
Went up another 10 lbs !!!! Another personal record !

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
Need to increase these next workout

Seated Barbell press
100 lbs x 12 reps
115 x 10
125 x 8
135 x 6
100 x 12
This was an increase over last workout

Upright rows
75 lbs x 12 reps
85 x 10
95 x 8
105 x 6
75 x 12
Need to increase these next workout

Triceps pressdown
65 lbs x 12 reps
70 x 10
75 x 8
80 x 6
65 x 12
This was an increase over last workout

Notes:
Great workout ! Everything from here on is a personal best in the bench press !

Todays Diet

Meal 1
6 oz cottage cheese
1/3 cup oatmeal w/protein
apple
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
4 oz lean beef patty
cup green beans
1/4 cup black 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:
Morning coffee
1/2 serving dreatine preworkout
22 oz water during workout
1/2 serving creatine post workout

Nice personal records, gotta love em! Are you trying to cut Gary? Im pretty sure you =are. Im no HUGE expert, but you might wanna replace the bananas with an apple or strawberries. Just a though-maybe its cause I wish I could have em!

Originally posted by Jill
Nice personal records, gotta love em! Are you trying to cut Gary? Im pretty sure you =are. Im no HUGE expert, but you might wanna replace the bananas with an apple or strawberries. Just a though-maybe its cause I wish I could have em!

Jill,

Yes I am trying to loose that danged bodyfat ! LOL in re: the bananas. As a matter of fact I am weaning myself of them. They are so easy/convenient and i like them better than apples. I use to have a banana with meal 1 and 2 . Now its just meal 2 . shortly it will be no banana. We don't have a very good selection of Strawberries in the grocery store where i work, yet. I give them a taste test evrytime they come in ! They are good but I know they will be better soon.

Thanks!

Ya, I had noticed you have cut down on the naners, they are just so yummy though!!! The strawberries are SUPER expensive here right now-I dont care though, they taste so yummy, low in carbs, high in fiber and 'sweet', just like I like it! Ever try frozen berries? You can add those to your shakes, even frozen blueberries-just nuke em for a few minutes.

Frozen berries ! Why didn't I think of that! Not like i don't see them everyday .

Thanks !

Your-welcome! Oh try this as a shake-use the apple, blend it. Then add whey (vanilla) and cinammon, its taste like apple pie! Or how about adding some pb to your shakes?

Hey gw -- hi there!!!!

Who's car is that in your av? Your's? What is that, GTO?

My hubby has a 70 Dodge Challenger RT........I'm kinda a muscle car chick!!!!! Love it

Originally posted by Fitgirl70
Hey gw -- hi there!!!!

Who's car is that in your av? Your's? What is that, GTO?

My hubby has a 70 Dodge Challenger RT........I'm kinda a muscle car chick!!!!! Love it

Hi Fitgirl,

The car in the avi is the charger from the movie Fast and Furious. Hey I Love old mopars ! Check out my website My website

Your husband is a lucky guy to have a wife who shares his interest in muscle cars . My wife loves them too. Tell me more about the Chally. Email me a pic of it and sopme basic info and I'll put it on my website if you like, on my Friends rides page.

Workout

38 minutes of cardio in Am.

Todays Diet

Meal 1
apple
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
22 oz water
Meal 2
16 oz Protein shake
22 oz water
pear
Meal 3
6 oz chicken
cup brown rice
cup peas
22 oz water
Meal 4
16 oz Protein shake
22 oz water
meal 5
4 oz lean beef patty
cup green beans
22 oz water
coffee
Meal 6
salad
1 tsp Nat pb
1/4 cup cottage cheese
22 oz water

Notes:
coffee first thing in the morning
creatine after cardio

Saturday is weigh/measure/evaluate day.
Also cheat day ! Got a good cheat day lined out !!!! LOL It's our Anniversary and we will be on the go ALL day.

7 more weeks until the end of this cycle (April 16, my B-day) Trying to have the body fat down to a solid 8% Will need to have a "Professional" check it for me. Don't trust my caliper readings.

An apple yum! Ever make protein pancakes? My recipe has been rated #1 in several cook books!! Ya right. They are like a little piece of heaven-but i dont think you eat cottage cheese-you could replace it with more egg whites, but i find it makes them too dry.

Hi Jill,

No , never made protein pancakes. Don't care much for pancakes of any kind. It's a crazy mental thing I have from years ago. Pancakes are the last thingI ate onn the day i had my first Kindey stone attack. i have associated the two ever since and have not had pancakes in over 20 years !!!!!!!!

Sure i eat cottage cheese. sometimes twice a day.

Have a great weekend and drive careful !

Not a lot to report on weigh/measure. Some stayed the same some changed.

Heres the basics:

weight stayed the same 168 lbs

bodyfat -
LMAO using the accumeasure calipers 7.7 %, using some old french made calipers (both measure mm's) and some wild ass mathmatical formula 6.6 % I refuse to believe either finding. i can't beleive my abs would not be showing any better than they are if these measurements are anywhere near correct. Oh well.

Measurements - everything stayed the same except chest and waist.
Chest went up to 41 3/4 " best so far
Waist went down 1/2 " to 32 " My goal is 31" Wow I can't beleive that 15 months ago it was almost 39" !!!!!!!!

Will make some minor adjustments to diet and see what next week holds.

Now , onto the fun and games for my anniversary and cheating on the diet !

Feb. 28, 204

MMMMMM MMMMMMMM Busy day. Shopping, lunch at our fav mexican restaraunt, more shopping, movie (popcorn and soda), a little more shopping, Nra Banquet (prime rib, baked potato, green beans ) and of course my weekly 1/2 a small pizza from Calgaro's. Oh and some Girl scout thin mint cookies ! Put the rest in the freezer for next time. Glad thats over.

tomorrows workout is back /bi's and back to the diet !

Workout

W.G. Pulldowns to front
100 lbs x 12 reps
115 x 10
130 x 8
145 x 6
100 x 12

Seated low pulley rows
135 lbs x 12 reps
165 x 10
185 x 8
200 x 6
145 x 12
New personal record for this exercise. Need to increase set # 1 next time

Barbell shrugs
205 lbs x 12 reps
245 x 10
265 x 8
275 x 6
205 x 12
New personal records for this exercise.

Incline D.B. curls
25 lbs x 12 reps
35 x 10
40 x 8
45 x 6
25 x 12
These were increases over last workout.

Preacher cable curls
40 lbs x 12 reps
47.5 x 10
52.5 x 8
57.5 x 6
40 x 12
These were an increase over last workout

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
95 x 15
80 x 20

Barbell side bends
3 sets of 20 reps w/Oly bar across shoulders

Notes:
Even though there were sevral personal records this workout was not too productive. Too many interruptions. 2 of the kids stopped by.
Going to start working Abs twice a week instead of once every 5 days

Todays Diet

Meal 1
1/3 cup oatmeal w/protein
2 eggwhites
1 whole egg
apple
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz tuna
cup brown rice
cup green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
cup peas
22 oz water
coffee
Meal 6
salad
1/4 cup cottage cheese
1 1/2 tbsp nat pb
22 oz water

Notes:
Coffee first thing
1/2 serving creatine before workout
22 oz water during workout
1/2 serving creatine after workout

Jan. 10, 04

Feb. 29. 04

Fe. 29, 04

Lookin good! Nice guns! What kind of swords are those? Are they just display, or actual fighting swords?

Originally posted by PreMier
Lookin good! Nice guns! What kind of swords are those? Are they just display, or actual fighting swords?

Thanks PreMier.

I'm not sure about the swords, they have a nice sharp edge to them though. I bought them at a gun show just for looks.

Workout

Front Squats
150 lbs x 12 reps
170 x 10
180 x 8
190 x 6
150 x 12

Leg extensions
95 lbs x 12 reps
105 x 10
115 x 8
125 x 6
95 x 12
Definetily need to increase these next workout

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

Seated Calf Raises
140 lbs x 20 reps
160 x 15
190 x 10
160 x 15
140 x 20
These were an increase over last time

Todays Diet

Meal 1
1/2 cup cottage cheese
1/2 cup oatmeal w/protein
apple
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz tuna
cup brocolli
cup brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
6 oz salmon patty
cup green beans
22 oz water
coffee
Meal 6
salad
1/2 cup cottage cheese
2 tbsp Nat pb
22 oz water

Notes:
usual morning coffee
1/2 serving creatine before workout
22 oz water during workout
1/2 serving creatine after workout

Sexy back Gary!!! I love muscular backs, on girls and guys!!!! Thats is my #1 goal, to have a 'defined', 'muscular' back. Wow, you really have leaned down. Are you planning on competiting??? You look just like a guy from my gym. Weird.

Originally posted by Jill
Sexy back Gary!!! I love muscular backs, on girls and guys!!!! Thats is my #1 goal, to have a 'defined', 'muscular' back. Wow, you really have leaned down. Are you planning on competiting??? You look just like a guy from my gym. Weird.

Hi Jill,

Thanks. You will have your sexy back in no time. I 've been watching your journal and your workouts are amazing. You are doing great.
No , not competing with anybody but myself. Really? Somebody way up there looks like me ? ! That is weird . LOL