1st time "Bulking"

Mavs · 06-29-2004, 12:20 AM

OUch...my legs are sore just from reading your workout! Think you're gonna be sore from this one??

gwcaton · 06-29-2004, 05:45 AM

Quote:

Originally Posted by Mavs

OUch...my legs are sore just from reading your workout! Think you're gonna be sore from this one??

Yup, it's hard to walk after the workout.

gwcaton · 06-29-2004, 05:56 AM

Quote:

Originally Posted by Mike51

bout time you got off your butt and worked out

squats look'n good

Hey , I had a 24 hr case of TB (tired butt) !

gwcaton · 06-29-2004, 05:26 PM

Bench press
155 x 10
210 x 8
230 x 5 5/8ths
245 x 4 ( 2+2)
155 x 15
Just didn't have what it took for bench press this morning but made it thru.

Dips
Me x 10
Me + 20lbs x 8
Me + 30 x 6
Me + 40 x 4
Me x 12

Cable curls
55 x 10
65 x 8
75 x 6
80 x 4
55 x 15

D.b. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Notes: Didn't have what I needed ( energy/strength ) for bench press but my arms felt killer after the workout !

Paynne · 06-30-2004, 10:29 AM

Hey GW. You still doing the diet that you were posting at the beginning of this journal? How's it going? gaining weight?

gwcaton · 06-30-2004, 12:22 PM

Quote:

Originally Posted by Paynne

Hey GW. You still doing the diet that you were posting at the beginning of this journal? How's it going? gaining weight?

Yup same diet. thanks for reminding me. I was suppose to weigh and measure this past weekend. had to work and it messed up my mental calendar . I'll do it this weeknd . I'm pretty sure I've gained a couple more pounds . probably close to 184 I'd guess.
That would be about 15 lbs in 9 weeks.

**P-funk** · 06-30-2004, 12:26 PM

DAMN!! 15lbs in 9 weeks!! Almost 2lbs per week.

gwcaton · 06-30-2004, 12:31 PM

Quote:

Originally Posted by P-funk

DAMN!! 15lbs in 9 weeks!! Almost 2lbs per week.

Thats my guess, I'll veritfy this weekend. Great job on the contest man !!!! But i cant get but a couple of your links to pics to work. But what i saw was great . Your legs were huge !

Sapphire · 06-30-2004, 12:58 PM

Hi HUN!!

gwcaton · 06-30-2004, 06:19 PM

Quote:

Originally Posted by Sapphire

Hi HUN!!

Hi Gorgeous !

gwcaton · 06-30-2004, 06:25 PM

Cable crunches
5 sets of 20 x 100 lbs

Side bends
3 sets of 20 w/ 35 lbs in each hand
Super setted with cable crunche

Hanging Knee raises
5 sets 20 x 40 lbs

Notes: I know , I know I was LAZY today . But it was a good burn !

gwcaton · 07-01-2004, 06:51 PM

wide grip pull ups
Total 50 reps
wow not bad use to take me 6-7 sets to get 50. only took 5 sets today. Will be adding weight to these in no time !

Seated 1 arm cable rows
30 x 10
40 x 8
50 x 6
60 x 4
30 x 15
Felt good . Good ROM Need to increase next wo. Never done these before

Seated low cable row to neck
50 x 10
60 x 8
75 x 6
90 x 4
50 x 15
Never done these before. Felt good though , during the wo and I could still the effects later when i was taking my shower. Need to increase next wo.

Close grip bench press
105 x 10
135 x 8
175 x 6
195 x 4
135 x 15
could of went a little heavier , especially on the first 2 sets. Increase next wo.

EZ bar triceps press
50 x 10
60 x 8
70 x 6
80 x 4
50 x 15
Don't know if my elbows are going to like these or not but my triceps liked them.

Notes: A lot of new stuff , had to start early to make sure I would be done in time. Lot of trial and error . Next time will be much better.

PreMier · 07-01-2004, 11:43 PM

Wow, congrats Gary. I need to do more pullups.

gwcaton · 07-02-2004, 05:51 AM

Quote:

Originally Posted by PreMier

Wow, congrats Gary. I need to do more pullups.

Hmmmm , Thanks!
I just remembered , I weigh about 15 lbs more than I did the last time I was doing pullups so i did better than I thought.

Rocco32 · 07-02-2004, 06:04 AM

I was about to say, your putting on weight and improving your pullups. That's awesome! When I put on weight I couldn't for the life of me figure out why my pullups were going down, LOL. Great Job!

Sapphire · 07-02-2004, 06:34 AM

Quote:

Originally Posted by gwcaton

Cable crunches
5 sets of 20 x 100 lbs

Side bends
3 sets of 20 w/ 35 lbs in each hand
Super setted with cable crunche

Hanging Knee raises
5 sets 20 x 40 lbs

Notes: I know , I know I was LAZY today . But it was a good burn !

LAZY?? That was a great ab workout! I am gonna do exactly that tommorow, lower weights though..

replacing side bends with twisting decline situps with weight. Have a great weekend Gary and Happy 4th of July! USA!! USA!!

gwcaton · 07-02-2004, 07:00 AM

Quote:

Originally Posted by rock4832

I was about to say, your putting on weight and improving your pullups. That's awesome! When I put on weight I couldn't for the life of me figure out why my pullups were going down, LOL. Great Job!

Hey Rock ,
I remember reading that in your journal. how's it going? Getting any better for you ? Hey I read in Premiers journal your b-day is coming up ? Happy birthday and have a great 4th

gwcaton · 07-02-2004, 07:04 AM

Quote:

Originally Posted by Sapphire

LAZY?? That was a great ab workout! I am gonna do exactly that tommorow, lower weights though..

replacing side bends with twisting decline situps with weight. Have a great weekend Gary and Happy 4th of July! USA!! USA!!

yeah that was LAZY . I usually increase the weight and decrease the reps but was too lazy to walk around to the back of the machine to move the pin. Is that not LAZY ??? LOL

Have a great ab workout ! Wish I could be there

Have fun this weekend ! Be safe!

Rocco32 · 07-02-2004, 08:04 AM

Quote:

Originally Posted by gwcaton

Hey Rock ,
I remember reading that in your journal. how's it going? Getting any better for you ? Hey I read in Premiers journal your b-day is coming up ? Happy birthday and have a great 4th

I haven't been doing pull-ups lately, but on Power week I'll do it. I've lost some weight so hopefully I'll be able to do more

Thanks for the Birthday wish, birthdays aren't the best for me though. You have a great 4th also!

Paynne · 07-02-2004, 08:08 AM

Quote:

Originally Posted by gwcaton

yeah that was LAZY . I usually increase the weight and decrease the reps but was too lazy to walk around to the back of the machine to move the pin. Is that not LAZY ??? LOL

5 sets of 20x100 cable crunches and he calls it lazy

Good job man.

Jill · 07-02-2004, 08:40 AM

Gary Lazy??? Never... Your workouts are crazzzzzeeeeeee!!!

Have fun this long weekend, behave yourself!

Any 'cheats' planned?????

Mike51 · 07-02-2004, 10:48 AM

well gary...you have been kinda slacking a bit dont ya think?

hey guys I'm just kidding

gwcaton · 07-02-2004, 12:20 PM

Thanks everybody ! Have a great weekend ! It's pouring down rain right now but supposed to be perfect the next few days

gwcaton · 07-02-2004, 05:46 PM

Seated Press
105 x 10
145 x 8
165 x 4+2
175 x 2+1
105 x 15
Guess i wasn't quite ready for the increase on sets 3 & 4

Oh well I have 3 More weeks to get my 175 x 4

D.B. lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Wrist roll ups
50 lbs x 10 , 3 ft of rope

reverse roll ups
50 lbs x 10 , 3 ft of rope

gwcaton · 07-03-2004, 09:38 AM

..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4

chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15

Observations: For one I hope my wifes ability to measure is consistant( surely it is ).
Two- I hope I'm doing the math correctly !
Three - looks like when this BULK is over I might do a leg specialization program before i go back to a cut. The upper body is growing but not the legs. But I've always been that way. Any suggestions ?!
Four - definetly tell a difference in the way my shirts fit me in the arms and chest.
Five -Really loking forward to taking this new fat off to see what is really underneath.

Have a great 4th !
And to all you Canadian IM'er's , Hope you had a great Canada Day !

Rocco32 · 07-03-2004, 09:52 AM

Awesome progress buddy! That is 13 pounds of muscle!!! Great! And very little fat added on. When you do cut, do it slowly so you don't loose your hard earned muscle

My calves have not changed since I was in High School, no matter what I do with them

I think that's fairly good progress growth on your legs, I'd be proud of it!

Paynne · 07-03-2004, 11:27 AM

Quote:

Originally Posted by gwcaton

..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4

chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15

You're like 20lbs heavier than me and I'm eating about 1000 more cals, and in 4 weeks I might have gained a pound

Awesome work, u da man

gwcaton · 07-03-2004, 03:08 PM

Quote:

Originally Posted by Paynne

You're like 20lbs heavier than me and I'm eating about 1000 more cals, and in 4 weeks I might have gained a pound

Awesome work, u da man

You must have a hell of a metabolism rate !!! It must be the 2 or 3 banana splits I have every week !!!!!!!! Thats about the only junk I eat except of free day where i eat whatever doesn't eat me first.

M.J.H. · 07-04-2004, 09:52 AM

Quote:

Originally Posted by gwcaton

..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4

chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15

Awesome progress man! Keep up the hard work. Obviously what you're doing is working well.

BTW, don't worry about calves, we all hate them, they're stubborn a*sholes.

JLB001 · 07-04-2004, 10:34 AM

Gary! You are doing awesome! I haven't popped in in forawhile and wow!

Hope you and the wifey are having a great 4th of July! Please have some bbq for me and oh....don't forget watermelon! I love watermelon after bbq!

06-29-2004, 12:20 AM	#301
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	OUch...my legs are sore just from reading your workout! Think you're gonna be sore from this one?? "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-29-2004, 05:26 PM	#304
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Chest / bi's June 29 , 2004 Bench press 155 x 10 210 x 8 230 x 5 5/8ths 245 x 4 ( 2+2) 155 x 15 Just didn't have what it took for bench press this morning but made it thru. Dips Me x 10 Me + 20lbs x 8 Me + 30 x 6 Me + 40 x 4 Me x 12 Cable curls 55 x 10 65 x 8 75 x 6 80 x 4 55 x 15 D.b. concentration curls 25 x 10 30 x 8 35 x 6 40 x 4 20 x 15 Notes: Didn't have what I needed ( energy/strength ) for bench press but my arms felt killer after the workout ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-30-2004, 12:26 PM	#307
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	DAMN!! 15lbs in 9 weeks!! Almost 2lbs per week. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-30-2004, 12:58 PM	#309
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi HUN!! Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

06-30-2004, 06:25 PM	#311
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Abs June 30, 2004 Cable crunches 5 sets of 20 x 100 lbs Side bends 3 sets of 20 w/ 35 lbs in each hand Super setted with cable crunche Hanging Knee raises 5 sets 20 x 40 lbs Notes: I know , I know I was LAZY today . But it was a good burn ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-30-2004, 10:29 AM	#305
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Hey GW. You still doing the diet that you were posting at the beginning of this journal? How's it going? gaining weight?

07-01-2004, 06:51 PM	#312
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Back / tri's July 1, 2004 wide grip pull ups Total 50 reps wow not bad use to take me 6-7 sets to get 50. only took 5 sets today. Will be adding weight to these in no time ! Seated 1 arm cable rows 30 x 10 40 x 8 50 x 6 60 x 4 30 x 15 Felt good . Good ROM Need to increase next wo. Never done these before Seated low cable row to neck 50 x 10 60 x 8 75 x 6 90 x 4 50 x 15 Never done these before. Felt good though , during the wo and I could still the effects later when i was taking my shower. Need to increase next wo. Close grip bench press 105 x 10 135 x 8 175 x 6 195 x 4 135 x 15 could of went a little heavier , especially on the first 2 sets. Increase next wo. EZ bar triceps press 50 x 10 60 x 8 70 x 6 80 x 4 50 x 15 Don't know if my elbows are going to like these or not but my triceps liked them. Notes: A lot of new stuff , had to start early to make sure I would be done in time. Lot of trial and error . Next time will be much better. My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-01-2004, 11:43 PM	#313
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Wow, congrats Gary. I need to do more pullups. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

07-02-2004, 06:04 AM	#315
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I was about to say, your putting on weight and improving your pullups. That's awesome! When I put on weight I couldn't for the life of me figure out why my pullups were going down, LOL. Great Job! I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-02-2004, 08:40 AM	#321
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Gary Lazy??? Never... Your workouts are crazzzzzeeeeeee!!! Have fun this long weekend, behave yourself! Any 'cheats' planned?????

07-02-2004, 10:48 AM	#322
Mike51 I aint doing squat Elite Member Join Date: Feb 2002 Location: Id Posts: 377	well gary...you have been kinda slacking a bit dont ya think? hey guys I'm just kidding

07-02-2004, 12:20 PM	#323
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks everybody ! Have a great weekend ! It's pouring down rain right now but supposed to be perfect the next few days My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-02-2004, 05:46 PM	#324
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shoulders / forearms July 2, 2004 Seated Press 105 x 10 145 x 8 165 x 4+2 175 x 2+1 105 x 15 Guess i wasn't quite ready for the increase on sets 3 & 4 Oh well I have 3 More weeks to get my 175 x 4 D.B. lateral lifts 25 x 10 30 x 8 35 x 6 40 x 4 20 x 15 Wrist roll ups 50 lbs x 10 , 3 ft of rope reverse roll ups 50 lbs x 10 , 3 ft of rope My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-03-2004, 09:38 AM	#325
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Weigh / measure July 3, 2004 ..........4 -17-04.....5-29-04.....6-12-04....7-3-04 Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!! weight - .....169 .......176........ 180 ........ 185 lbs fat - ......8.5 ........10 .........10.6 ...... 11 LBM - .........161 .......166 .........169 ..... 174 fat change ..........+1.5 lbs ........+.6 ..... +.4 chest - ......42 .........43 ...........44.........44.5 bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75 forearm - .13 5/8 ......13 5/8...... 13 . 75....14 neck - .......15.5...... 15 5/8...... 15.75.......15.75 waist - .......31.5....... 33.5 .........33.5.......34 thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol calf - ..........15 .........15........... 15.........15 Observations: For one I hope my wifes ability to measure is consistant( surely it is ). Two- I hope I'm doing the math correctly ! Three - looks like when this BULK is over I might do a leg specialization program before i go back to a cut. The upper body is growing but not the legs. But I've always been that way. Any suggestions ?! Four - definetly tell a difference in the way my shirts fit me in the arms and chest. Five -Really loking forward to taking this new fat off to see what is really underneath. Have a great 4th ! And to all you Canadian IM'er's , Hope you had a great Canada Day ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-03-2004, 09:52 AM	#326
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Awesome progress buddy! That is 13 pounds of muscle!!! Great! And very little fat added on. When you do cut, do it slowly so you don't loose your hard earned muscle My calves have not changed since I was in High School, no matter what I do with them I think that's fairly good progress growth on your legs, I'd be proud of it! I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-04-2004, 10:34 AM	#330
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Gary! You are doing awesome! I haven't popped in in forawhile and wow! Hope you and the wifey are having a great 4th of July! Please have some bbq for me and oh....don't forget watermelon! I love watermelon after bbq! "When you get to the end of your rope, tie a knot in it and hang on."

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