1st time "Bulking"

gwcaton · 05-09-2004, 09:04 AM

No work out or set diet plan. Ate whatever , whenever and how much I felt like . LOL

Spent most of the day working on the 'vette. Tried my hand at some pinstriping ( came out ok for a first try ) , ripped and i do mean ripped the rocker panels off and stripped the paint off of them. They were a really nice brushed aluminum underneath! Why they painted them black I don't know.
Went and saw the movie Van Helsing. It was pretty good. Kate Beckinsale or whatever her name is looked good in those tight black pants !

Cat Woman is coming soon ! Halle Berry !!!! I

just thinking about her in that cat woman suit ! She is HOT !!!!

Anyway, today is leg day !! i will be soooooo sore ! Anybody feel sorry for me ?

Happy Mother's Day to all the Mom's !

Rocco32 · 05-09-2004, 09:13 AM

If I'm going heavy, which i usually do when bulking I try to rest at least 2 min between sets. Different things work for different people, I'm still figuring out what works for me

**P-funk** · 05-09-2004, 01:47 PM

Quote:

No work out or set diet plan. Ate whatever , whenever and how much I felt like . LOL

AH....my favorite part of bulking. lol

Mike51 · 05-09-2004, 06:35 PM

wasnt today leg day?????? and I see what posted????

j/k

gwcaton · 05-09-2004, 07:30 PM

Quote:

Originally posted by Mike51
wasnt today leg day?????? and I see what posted????

j/k

Mike that was yesterday's . I posted it this morning before I did legs .

Will post todays stuff shortly

Mike51 · 05-09-2004, 07:35 PM

ok never mind

gwcaton · 05-09-2004, 09:24 PM

Squats
3 sets 125 x 10
155 x 10
165 x 10
Leg extensions
90 x 10
3 sets 115 x 10
90 x 10
Leg curls
5 sets 70 x 10
Seated calf raises
5 sets of 150 x 15
Standing calf raises
5 sets 175 x 15

Notes:
Calf raises were super sets . Are super sets allowed on a bulk ? I have no idea. Never paid that close of attention. I would image anything is allowed as long as it works for you .

Todays Diet

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

Rest of the day was hit and miss 2 diff mother's day dinners

Did have another protein shake mid evening.

Rocco32 · 05-10-2004, 04:17 AM

Quote:

[i][b]Originally posted by gwcaton Are super sets allowed on a bulk ? I have no idea. Never paid that close of attention. I would image anything is allowed as long as it works for you .

Totally! If Supersets can be done anytime

gwcaton · 05-10-2004, 09:28 PM

Quote:

Originally posted by JLB001
ok....You can have bad lifts for this week only! Next week....Must be better!

This one is dedicated to Jodie ! LOL

Bench Press
125 x 12
180 x 10
200 x 6
215 x 4
250 x 1 ( PR ) probably could of done 2 but i was so amazed I did one I had it racked back up before I knew what I was doing . Just threw this in on a whim.
125 x 15
Need to increase these next wo.

Incline D.B. Flyes
35 x 12
40 x 10
45 x 8
50 x 6
35 x 12
Think I'll switch over to cable flyes for awhile . Been doing d.b. flyes for a looong time

Barbell curls
85 x 10
95 x 8
105 x 4
105 x 4
70 x 12
Probably ought to lighten up on these next time . Too much swing towards end of set 2 nad sets 3 & 4

D.B. concentration curl
20 x 10
25 x 8
30 x 6
35 x 4
20 x 15

Notes: Good wo. Hard to beleive I will be increasing weights for bench press next week.

Today's diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef
1 c green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb /all fruit sandwich YUMMY !!!!

Notes:
wake up coffee
22 oz water during wo
creatime & L-glutamine post workout

PreMier · 05-10-2004, 09:44 PM

Amazing... congrats on the PR.

**P-funk** · 05-11-2004, 03:56 AM

Way to go on the bench press personal best!!

Rocco32 · 05-11-2004, 05:29 AM

Awesome job buddy! BTW, how many hours apart are your meals?

gwcaton · 05-11-2004, 06:13 AM

Hey , Thanks everybody!

Rock my meals are 2 to 2 .5 hrs apart.

Time to do abs

Rocco32 · 05-11-2004, 07:21 AM

Really? And you only get 6 meals? Have fun with abs!

gwcaton · 05-11-2004, 09:02 PM

Quote:

Originally posted by rock4832
Really? And you only get 6 meals? Have fun with abs!

Well, I'm sure i sneak in a few things that i don't remember until later. A couple of chicken tenders here a cookie there. An apple or some grapes. it's all so easy to get working in the grocery store! LOL

gwcaton · 05-11-2004, 09:13 PM

Cable crunches
70 x 20
85 x 15
100 x 10
115 x 5 ( too heavy )
85 x 15

Side bends
3 sets of 20 w/Oly bar across shoulders

Hanging knee raises
bodyweight x 20
bw + 20 lbs x 12
bw + 20 x 10
bw + 20 x 10
bw x 20

Notes:
Short and to the point. I like it like that.

Today's diet

Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 oatmeal rasisn cookies
Meal 3
6 oz chicken
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
peanut M&M's heehee
meal 5
1/2 small pizza
tea
meal 6
16 oz protein shake
Nat pb and all fruit sandwich Love this stuff!
22 oz water

Notes:
am coffee
22 oz water during wo
supps

Rocco32 · 05-11-2004, 09:15 PM

Looks good. How do you like training abs like that?

gwcaton · 05-11-2004, 09:27 PM

Quote:

Originally posted by rock4832
Looks good. How do you like training abs like that?

Hmmmmmm , well I like it . It is only "routine" I've ever done that I have actually seen/felt results. I really like the cable crunches , the hanging knee raises w/weight is going to take some getting use to ( kind of awkward right now )

Rocco32 · 05-11-2004, 09:30 PM

are you on one of those chair like things you hang on to do it or do you hang by your hands?

gwcaton · 05-11-2004, 09:44 PM

Quote:

Originally posted by rock4832
are you on one of those chair like things you hang on to do it or do you hang by your hands?

I hang by my hands from my chinning bar

Rocco32 · 05-12-2004, 04:25 AM

I should start doing that!

gwcaton · 05-12-2004, 07:46 PM

Wide grip pulldowns to front
100 x 10
115 x 8
130 x 6
145 x 4
100 x 12

Seated low pulley rows - narrow grip
130 x 10
150 x 8
165 x 6
195 x 4 (pr)
130 x 15
Need to increase next wo.

Barbell shrugs
215 x 10
235 x 8
255 x 6
285 x 4 (PR)
215 x 15
Need to increase next wo

triceps pressdown
45 x 10
55 x 8
70 x 6
80 x 4
45 x 15
Need to increase next wo

Reverse Grip Pressdown
25 x 10
35 x 8
45 x 6
55 x 4
25 x 15
Need to increase next wo.

Notes :
Good workout ! next weeks will be even better ! More PR's to come.

Todays' Diet

Meal 1
1 c cott cheese
1/2 c oatmeal w/ protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
3 oatmeal raisin cookies
Meal 3
6 oz tuna
1 c. brocolli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich

Notes:
Am coffee
22 oz water during wo
supps

PreMier · 05-12-2004, 07:46 PM

Isnt bulking GREAT! Nice PR's!

gwcaton · 05-12-2004, 07:50 PM

Quote:

Originally posted by PreMier
Isnt bulking GREAT! Nice PR's!

so far so good .

Might take some weight and measurements this weekend just to see whats happened in the last 3-4 weeks ( 2 of which were no diet , no exercise ).

chiquita6683 · 05-13-2004, 10:17 AM

congratulations on your PRs baby!

bulking is fun!

sorry if i ever said anything inapropriate in here

JLB001 · 05-13-2004, 10:23 AM

Way to go Gary!

hehe....I knew you could do lots more.

I wanna do a bulk, bit not until after July. Maybe do a lil one after that. I dunno...have to figure out if I want to do more shows after that. I miss normal foods.

gwcaton · 05-13-2004, 07:21 PM

Quote:

Originally posted by chiquita6683
congratulations on your PRs baby!

bulking is fun!

sorry if i ever said anything inapropriate in here

Thanks Maria !

No worries . You have nothing to apoligize for . Juat glad to hear from you again .

gwcaton · 05-13-2004, 07:25 PM

Quote:

Originally posted by JLB001

Way to go Gary!

hehe....I knew you could do lots more.

I wanna do a bulk, bit not until after July. Maybe do a lil one after that. I dunno...have to figure out if I want to do more shows after that. I miss normal foods.

Thanks Jodie !

you're looking better and better ! That is some amzing changes you are making .

gwcaton · 05-13-2004, 09:06 PM

Cable crunches
75 x 20
90 x 15
105 x 10
110 x 5
85 x 20
all but set #4 were an increase over last wo

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

Hanging Knee raises
bw x 20
20 x 12
20 x 12
20 x 11
bw x 20
set 3 and 4 were an increase in reps over last time

Todays Diet

Meal 1
3 e.w.
1 w.e.
1/2 c oaqtmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
meal 3
6 oz tuna
1 c. peas
1 c. brown rice
22 oz water
meal 4
16 oz protein shake
22 oz water
choc chip cookie ice cream sandwich
Meal 5
4 oz steak
1 c, green beans
22 oz water
meal 6
20 oz protein shake
22 oz water
nat pb and all fruit sandwich

Notes:
am coffee
22 oz water during wo
supps

JLB001 · 05-13-2004, 10:37 PM

Thank you Gary. I'm trying.

05-09-2004, 09:04 AM	#61
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Day Off May 8, 2004 No work out or set diet plan. Ate whatever , whenever and how much I felt like . LOL Spent most of the day working on the 'vette. Tried my hand at some pinstriping ( came out ok for a first try ) , ripped and i do mean ripped the rocker panels off and stripped the paint off of them. They were a really nice brushed aluminum underneath! Why they painted them black I don't know. Went and saw the movie Van Helsing. It was pretty good. Kate Beckinsale or whatever her name is looked good in those tight black pants ! Cat Woman is coming soon ! Halle Berry !!!! I just thinking about her in that cat woman suit ! She is HOT !!!! Anyway, today is leg day !! i will be soooooo sore ! Anybody feel sorry for me ? Happy Mother's Day to all the Mom's ! 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

05-09-2004, 09:13 AM	#62
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	If I'm going heavy, which i usually do when bulking I try to rest at least 2 min between sets. Different things work for different people, I'm still figuring out what works for me 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...

05-09-2004, 09:24 PM	#67
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Legs May 9, 2004 Squats 3 sets 125 x 10 155 x 10 165 x 10 Leg extensions 90 x 10 3 sets 115 x 10 90 x 10 Leg curls 5 sets 70 x 10 Seated calf raises 5 sets of 150 x 15 Standing calf raises 5 sets 175 x 15 Notes: Calf raises were super sets . Are super sets allowed on a bulk ? I have no idea. Never paid that close of attention. I would image anything is allowed as long as it works for you . Todays Diet Meal 1 3 e.w. 1 w.e. 1/2c oatmeal w/protein 22 oz water Meal 2 16 oz protein shake 22 oz water Rest of the day was hit and miss 2 diff mother's day dinners Did have another protein shake mid evening. 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

05-10-2004, 09:44 PM	#70
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Amazing... congrats on the PR. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-11-2004, 03:56 AM	#71
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Way to go on the bench press personal best!! 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

05-09-2004, 06:35 PM	#64
Mike51 I aint doing squat Elite Member Join Date: Feb 2002 Location: Id Posts: 377	wasnt today leg day?????? and I see what posted???? j/k

05-09-2004, 07:35 PM	#66
Mike51 I aint doing squat Elite Member Join Date: Feb 2002 Location: Id Posts: 377	ok never mind

05-11-2004, 05:29 AM	#72
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Awesome job buddy! BTW, how many hours apart are your meals? 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...

05-11-2004, 06:13 AM	#73
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Hey , Thanks everybody! Rock my meals are 2 to 2 .5 hrs apart. Time to do abs 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

05-11-2004, 07:21 AM	#74
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Really? And you only get 6 meals? Have fun with abs! 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...

05-11-2004, 09:13 PM	#76
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	abs May 11, 2004 Cable crunches 70 x 20 85 x 15 100 x 10 115 x 5 ( too heavy ) 85 x 15 Side bends 3 sets of 20 w/Oly bar across shoulders Hanging knee raises bodyweight x 20 bw + 20 lbs x 12 bw + 20 x 10 bw + 20 x 10 bw x 20 Notes: Short and to the point. I like it like that. Today's diet Meal 1 3 e.w. 1 w.e. 1/2 c oatmeal w/protein 22 oz water Meal 2 16 oz protein shake 22 oz water 2 oatmeal rasisn cookies Meal 3 6 oz chicken 1 c green beans 1 c kidney beans 22 oz water Meal 4 16 oz protein shake 22 oz water peanut M&M's heehee meal 5 1/2 small pizza tea meal 6 16 oz protein shake Nat pb and all fruit sandwich Love this stuff! 22 oz water Notes: am coffee 22 oz water during wo supps 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

05-11-2004, 09:15 PM	#77
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Looks good. How do you like training abs like that? 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...

05-11-2004, 09:30 PM	#79
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	are you on one of those chair like things you hang on to do it or do you hang by your hands? 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...

05-12-2004, 04:25 AM	#81
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I should start doing that! 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...

05-12-2004, 07:46 PM	#82
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Back / tri's May , 12, 2004 Wide grip pulldowns to front 100 x 10 115 x 8 130 x 6 145 x 4 100 x 12 Seated low pulley rows - narrow grip 130 x 10 150 x 8 165 x 6 195 x 4 (pr) 130 x 15 Need to increase next wo. Barbell shrugs 215 x 10 235 x 8 255 x 6 285 x 4 (PR) 215 x 15 Need to increase next wo triceps pressdown 45 x 10 55 x 8 70 x 6 80 x 4 45 x 15 Need to increase next wo Reverse Grip Pressdown 25 x 10 35 x 8 45 x 6 55 x 4 25 x 15 Need to increase next wo. Notes : Good workout ! next weeks will be even better ! More PR's to come. Todays' Diet Meal 1 1 c cott cheese 1/2 c oatmeal w/ protein 22 oz water Meal 2 16 oz protein shake 22 oz water 3 oatmeal raisin cookies Meal 3 6 oz tuna 1 c. brocolli 1 c brown rice 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz lean beef patty 1 c green beans 22 oz water Meal 6 16 oz protein shake 22 oz water Nat pb and all fruit sandwich Notes: Am coffee 22 oz water during wo supps 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

05-12-2004, 07:46 PM	#83
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Isnt bulking GREAT! Nice PR's! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-13-2004, 10:17 AM	#85
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	congratulations on your PRs baby! bulking is fun! sorry if i ever said anything inapropriate in here We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

05-13-2004, 10:23 AM	#86
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Way to go Gary! hehe....I knew you could do lots more. I wanna do a bulk, bit not until after July. Maybe do a lil one after that. I dunno...have to figure out if I want to do more shows after that. I miss normal foods. "When you get to the end of your rope, tie a knot in it and hang on."

05-13-2004, 09:06 PM	#89
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	ABS !!!! May 13, 2004 Cable crunches 75 x 20 90 x 15 105 x 10 110 x 5 85 x 20 all but set #4 were an increase over last wo side bends 3 sets of 20 w/Oly bar across shoulders Hanging Knee raises bw x 20 20 x 12 20 x 12 20 x 11 bw x 20 set 3 and 4 were an increase in reps over last time Todays Diet Meal 1 3 e.w. 1 w.e. 1/2 c oaqtmeal w/protein 22 oz water meal 2 16 oz protein shake 22 oz water meal 3 6 oz tuna 1 c. peas 1 c. brown rice 22 oz water meal 4 16 oz protein shake 22 oz water choc chip cookie ice cream sandwich Meal 5 4 oz steak 1 c, green beans 22 oz water meal 6 20 oz protein shake 22 oz water nat pb and all fruit sandwich Notes: am coffee 22 oz water during wo supps 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

05-13-2004, 10:37 PM	#90
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Thank you Gary. I'm trying. "When you get to the end of your rope, tie a knot in it and hang on."

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