Thread: gwcaton's journal

Cardio/abs

40 minutes cardio

cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
95 x 15
80 x 20
Tried 100 lbs for second set but could only get 8 so dropped back to 95.

Today's Diet

Meal 1
1/3 c oatmeal w/protein
3 ew
1 we
22 oz water
Meal 2
16 oz protein shake
22 oz water
OOPS ! there was a small celebration for ione of the guys at work today who has been there for 25 years and I had a small peice of chocolate sheet cake and 2 oatmeal raisin cookies
Meal 3
6 oz chicken
cup of peas
1/2 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef paty
cup green beans
22 oz water
coffee
Meal 6
salad
1/2 c cottage cheese
1 tbsp Nat pb
22 oz water

Notes:
Coffee to wake up

Five more weeks until the end of this "cycle" Then , regardless of the results, I'm taking two weeks off ( sort of ). I usually take a week off every 12 weeks but didn't last time so taking 2 off this time. Will eat a clean diet 5 out of 6 meals and not worry too much about what i eat for meal 5 . Plus my workouts will be just something to keep me interested. maybe experiment with some new exercises and definetly come up with a new workout. Might even come up with a specialization workout for a certain body part (probably legs).

Tomorrow is weigh/measure/evaluate day !!!!! See if I need to make some adjustments to keep the progress going .

weigh/measure results

Pretty happy with todays results. Have looked over my records and here is the basics. Measurements have stayed the same ( within a 1/4 inch since starting ) The only things that have really changed are the waist and my weight. But thats a good thing right ?! 6 feet tall , 48 years old.

11-17-02 1-4-04 3-13-04
Weight 207 175 168
waist 38 3/4 " 34" 31.75 "

WOW ! Have lost almost 40 lbs and 7 " off my waist.

Have dropped .5 % Bf each week for the last 3 weeks.
Lost 3/4 " off my waist in the last 3 weeks *

Ok , on to cheat day !!!!!!! Have a great day people !

Jill ,

Here's the fattest pic I could find


Jan. '02 after rotator surgery 207 lbs at least Didn't get released to start working out until May 02 I think. Just played around with the idea until nov 02 then got serious.

Originally posted by gwcaton
weigh/measure results

Pretty happy with todays results. Have looked over my records and here is the basics. Measurements have stayed the same ( within a 1/4 inch since starting ) The only things that have really changed are the waist and my weight. But thats a good thing right ?! 6 feet tall , 48 years old.

11-17-02 1-4-04 3-13-04
Weight 207 175 168
waist 38 3/4 " 34" 31.75 "

WOW ! Have lost almost 40 lbs and 7 " off my waist.

Have dropped .5 % Bf each week for the last 3 weeks.
Lost 3/4 " off my waist in the last 3 weeks *

Ok , on to cheat day !!!!!!! Have a great day people !

GREAT JOB!!!!

YM

Thanks ! I'm pretty happy right now.

Crazy ass results over the last few years! You should be soooooo proud of yourself! I admire your will and determination. Keep it up!

Just took a look at you pics. You look great man. Whatever you are doing keep on doin' it because it is workin'!!

Originally posted by P-funk
Just took a look at you pics. You look great man. Whatever you are doing keep on doin' it because it is workin'!!

P-funk,
Thanks !

Legs

Squats
175 lbs x 12 reps
205 x 10
225 x 8
245 x 6
175 x 12
First time I have done squats in almost 4 months. Did ok. Started out heavier than what I was using before I stopped and went to front squats. Was just a little too heavy. My form could of been better ( aka deeper) Will stick w/this weight until I can do it better then increase .

Leg extensions
95 lbs x 12 reps
115 x 10
125 x 8
135 x 6
95 x 12

Leg curls
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Seated calf raises
150 lbs x 20 reps
170 x 15
190 x 10
170 x 15
150x 20

Standing calf raises
3 sets 175 lbs x 20 reps
First time for these in a looooooooooonnnnnnnggggg time probably since back before I got the seated calf raise machine almost a year ago. Felt good especially after the seated calf raises

Notes:
Mini-goal for Squats - 100 lbs overbody weight ( so approx 270 lbs ) for 6 reps by... oh gosh ... have to be April 15 th 'cos I am taking two weeks off after the 16th. So in one month.

Todays Diet

Meal 1
1/3 c oatmeal w/protein
2 e.w.
1 w.e.
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
3 tsp Nat pb
1/4 c cottage cheese

Notes:
morning coffee
1/2 serving creatine pre wo
22 oz water during workout
1/2 serving creatine after wo

Gary, How are you doing the standing calf raises??
Thanks!!

So you plan on not lifting for two weeks??

[Five more weeks until the end of this "cycle" Then , regardless of the results, I'm taking two weeks off ( sort of ). I usually take a week off every 12 weeks but didn't last time so taking 2 off this time. Will eat a clean diet 5 out of 6 meals and not worry too much about what i eat for meal 5 . Plus my workouts will be just something to keep me interested. maybe experiment with some new exercises and definetly come up with a new workout. Might even come up with a specialization workout for a certain body part (probably legs).

Oops just read this I would probably think about eating your "cheat" meal for meal 3 or 4 since it is earlier in the day. But I might not be the best to give advice though either.
Thanks!!

Originally posted by I'm Trying
Gary, How are you doing the standing calf raises??
Thanks!!

Matthew,

I'm using the smith machine and standing on a block to get a fuller range of motion.

Originally posted by I'm Trying
[Five more weeks until the end of this "cycle" Then , regardless of the results, I'm taking two weeks off ( sort of ). I usually take a week off every 12 weeks but didn't last time so taking 2 off this time. Will eat a clean diet 5 out of 6 meals and not worry too much about what i eat for meal 5 . Plus my workouts will be just something to keep me interested. maybe experiment with some new exercises and definetly come up with a new workout. Might even come up with a specialization workout for a certain body part (probably legs).

Oops just read this I would probably think about eating your "cheat" meal for meal 3 or 4 since it is earlier in the day. But I might not be the best to give advice though either.
Thanks!!

Matthew,
my "cheat " meal probably won't be much. I am a meat eater and if anything the cheat will just be more meat instead of carbs . I know that will possilbly mean a little more fat but my fat intake is fairly low, I don't think it will hurt me .
Thanks for the suggestion though. Thats what this is all about !
Appreciate it !

Originally posted by I'm Trying
So you plan on not lifting for two weeks??

My workouts during that time will be real simple , just to keep me interested. Probably only one exercise per body part , 3 sets of 10, a different exercise each time. Will be experimenting with different exercises and probably trying to find a leg priority routine of some sort to get some size on the thighs! Course a bulk might do it too. who knows! But I'll have it figured out , right or wrong , by then .

back/bi's/abs pm-cardio

W.G. Pulldowns to front
105 lbs x 12 reps
120 x 10
135 x 8
150 x 6
105 x 12
increase these next workout

Seated low puley rows N.G.
145 lbs x 12 reps
165 x 10
185 x 8
205 x 6
145 x 12
increasing these next workout

Barbell shrugs
225 lbs x 12 reps
245 x 10
265 x 8
285 x 6
225 x 12

Incline d.b. curls
25 lbs x 12 reps
35 x 10
40 x 8
45 x 6
25 x 12

Preacher cable curls
40 lbs x 12 reps
47.5 x 10
55 x 8
60 x 6
40 x 12

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 w/Oly bar across shoulders

Pm Cardio
25 minutes HIIT

Todays Diet

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

Notes:
wake up coffee
1/2 serving creatine pre wo
22 oz water during wo
1/2 serving post wo

Chest/shoulders/tri's

Bench Press
160 lbs x 12 reps
190 x 10
210 x 8
225 x6
160 x 12

Incline D.B. flyes
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12
Stopped here. No energy . Stayed up too late last night watching a movie and then for some reason woke up 1/2 hour earlier than usual. I usually get up at 5:30 am Finshed workout in the P.m.

Seated Barbell press
105 lbs x 12 reps
115 x 10
125 x 8
135 x 6
105 x 12

Upright rows
85 lbs x 12 reps
95 x 10
105 x 8
115 x 6
85 x 12

Triceps pressdown
65 lbs x 12 reps
70 x 10
75 x 8
80 x 6
65 x 12

well the Pm workout went much better than this morning! Early to bed tonight and tomorrow night .

Todays Diet

Meal 1
2 e.w.
1 w.e.
1/3 c oatmeal w/protein
22 oz water
Meal 2
16 oz Protein shake
22 oz water
Meal 3
6 oz tuna
c of dark red kidney beans
22 oz water
Meal 4
16 oz Protein shake
22 oz water
Meal 5
6 oz chicken
c of green beans
22 oz water
coffee
Meal 6
salad
2 tbsp nat pb
1/2 c cottage cheese
22 oz water

Notes:
coffee first thing in morning
1/2 serving creatine pre Am wo
22 oz water
coffee before Pm wo
22 oz water during wo
1/2 serving creatine post Pm wo

Wow, your cals are sure going low now Gary!

=tbs, Just put "T"

Originally posted by Jill
Wow, your cals are sure going low now Gary!

=tbs, Just put "T"

Jill,
been the same for at least three weeks now on the calories. Don't plan on going any lower. Only like 4 1/2 weeks left in this cycle so if feel the need for more of a deficit I'll increase my cardio a bit instead of cutting calories.
Thanks for watching out for me ! You're a sweetheart

Didnt realize you been going so low for SO long crazy man!!! How many cals would you say per day?

YOUR ABBIES MUST BE SMOKIN NOW!!!!!!

Originally posted by Jill
Didnt realize you been going so low for SO long crazy man!!! How many cals would you say per day?

YOUR ABBIES MUST BE SMOKIN NOW!!!!!!

I'm right at 2100 a day . No , they are not smoking. I wish. But I'm sure they are getting better. I definetly will have them by my 50 th b-day ( 13 months from today ) Probably have a decent set by my 49th.

How long did it take you to get use to the adj DB?? They seem pretty ackward to me. How about you??
Thanks!!

Originally posted by I'm Trying
How long did it take you to get use to the adj DB?? They seem pretty ackward to me. How about you??
Thanks!!

Matthew,

It will take a while. It's completely different from a barbell. But worth it.

MORNING!!!/AFTERNOON

Originally posted by BabsieGirl
MORNING!!!/AFTERNOON

Good afternoon/evening !

Cardio/abs

45 Minutes cardio in Am

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

Todays Diet


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

Notes:
Coffee first thing in the morning
creatine after wo

Happy St. Patrick's Day !!!!!

Crap !!! just got off the phone with the support people for my computer. They had to send me a new floppy drive and a new CD drive. I installed them and still had the same problems and now they tell me I have to re-install Windows !!!!!! This sucks !!!!! All the re-installing of software !! All the windows updates !!!!!!!!! etc etc etc . I think I'll wait for the weekend.

Legs

Squats
175 x 12 reps
205 x 10
225 x 8
245 x 6
175 x 12
Better than the first workout . Except set 4 is still a little weak and not deep enough. But will get there Legs felt a little weak all morning after the workkout !

Leg Extensions
95 lbs x 12 reps
115 x 10
125 x 8
135 x 6
95 x 12

Leg curls
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Seated calf raises
150 lbs x 20 reps
170 x 15
190 x 10
170 x 15
150 x 20

Standing calf raises
1 set 175 lbs x 25 reps
2 sets 175 x 20 reps

Today's diet

Meal 1
1/2 c c.c.
1/3 c oatmeal w/ protein
apple
22 oz water
meal 2
16 oz protein shake
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
1/2 c c.c.
22 oz water

Notes:
coffee in Am.
1/2 serving creatine pre wo
22 oz water during wo
1/2 serving creatine post wo

Ok , now it's off to do a re-install of windows XP !!! Oh joy !!!!!