G-dub's P/RR/S

DeadBolt · 09-05-2004, 12:14 PM

Quote:

Originally Posted by MonStar

Hey man, how do you feel overall about P/RR/S at this point?

Heya bro where you been hiding lately?

gwcaton · 09-06-2004, 09:38 AM

Usually this is chest/shoulders day but I woke up this morning and I couldn't turn my head to the right without pain and my right trap/shoulder was hurting. My wife must of beat me in her sleep. So went for abs/calves instead

Seated cable crunches ... Lying knee raises - ss
3 sets 100 x 15..................... 35 x 15
These were an increase from last shock/abs wo

Kneeling cable crunches - ds
120, 105,90 x 10

Seated calf raises .... standing calf raises - ss
3 sets 175 x 15 ............ 265 x 15
these were and increase from last shock/calves wo
up 25 and 50 lbs ! Still think I can go higher on seated.

single leg calf raises - ds
95, 75 , 65 x 10
these were an increase over last shock/calves

Today's Diet
Meal 1
3 e.w. 1 w.e.
1/2 c oatmeal w/protein
water
Meal 2

Sapphire · 09-06-2004, 11:07 AM

Hi Hun!! Missed you!

gwcaton · 09-06-2004, 12:20 PM

Hi Sweetie !

Missed you too ! Glad you are back . I bet it was beautiful there .

Paynne · 09-07-2004, 06:38 AM

Quote:

Originally Posted by gwcaton

Usually this is chest/shoulders day but I woke up this morning and I couldn't turn my head to the right without pain and my right trap/shoulder was hurting. My wife must of beat me in her sleep. So went for abs/calves instead

That's me all the time. I went to a chiro for a while and he said that most 80 yr old men can turn their heads more than I can

I think it's the way I sleep on my side. And I'm sure using this stupid computer all day doesn't help. Tell the wife that massages will help a lot

gwcaton · 09-07-2004, 06:48 AM

Quote:

Originally Posted by Paynne

That's me all the time. I went to a chiro for a while and he said that most 80 yr old men can turn their heads more than I can

I think it's the way I sleep on my side. And I'm sure using this stupid computer all day doesn't help. Tell the wife that massages will help a lot

Hey stranger

I hear ya and I did get a massage

Felt good . Felt good this morning and did my chest / shoulder wo.

You are working way too much !

gwcaton · 09-07-2004, 11:26 AM

Cable crossover..Incline bench - ss
40 x 10...................175 x 9
40 x 10...................175 x 8

Incline flyes ........Dips - ss
45 x 10 ................ 20 x 10
Increase flyes next time to 50

Seated Press - DS
140 , 115, 105 x 8

Seated side lateral .. Seated db press ( palms in ) - ss
25 x 8 ........................40 x 8
25 x 9 ........................40 x 10

Low cable row to neck ..... WG upright rows - ss
2 sets 90 x 10.....................80 x 10

Cable front raises - DS
30 , 25, 20 x 8

30 min. cardio in P.M.

Notes:
All exercises were an increase over last shock-chest/delts

Today's Diet
Since my diet is basically the same every week I won't post it anymore unless there is a change made.

Velvet · 09-07-2004, 11:59 AM

Nice increases buddy! How's it going?

gwcaton · 09-07-2004, 04:37 PM

Quote:

Originally Posted by Velveteyes

Nice increases buddy! How's it going?

Thanks Velvet ! It's going prety good . Your training/diet seem to be coming along nicely. You look great !

How much longer 'til your comp ?

I'm Trying · 09-08-2004, 03:08 AM

Great job Gary. Had to stop by and say hi and give you those words of encouragement.

gwcaton · 09-08-2004, 04:26 AM

Quote:

Originally Posted by I'm Trying

Great job Gary. Had to stop by and say hi and give you those words of encouragement.

Hey Matthew

I was just thinking "Where the hell is Im Trying ?" and poof there you were ! still tossing the iron ariound ?

Sapphire · 09-08-2004, 06:29 AM

Good Morning Gary!!

gwcaton · 09-08-2004, 11:28 AM

Pullovers................... Wg Pulldowns - ss
2 sets 55 x 10 ............... 140 x 10
These were an increase over last shock/back
need to go heavier on pullovers

Stiff arm pulldowns .... Rev grip benmt row - ss
65 x 10 .........................125 x 10
65 x 10 .........................135 x 10
S.A.'s were an increase over last time
Weight on rows was lighter but form was much better and worked the muscles better.

Cg pulley rows - ds
220 , 205 , 190 x 8
an increase over last time

30 min. cardio in P.m.

Jill · 09-08-2004, 11:37 AM

Do you train the am or pm? Before or after work?

gwcaton · 09-08-2004, 11:45 AM

Quote:

Originally Posted by Jill

Do you train the am or pm? Before or after work?

I am usually out in the gym by 6 am Mon -Fri, on sunday it might be as late a 9 am. I get it done before going to work then the rest of the day is pretty much open. Just started cardio so I do it in the evening

M.J.H. · 09-08-2004, 05:14 PM

Shock workouts are looking solid man. Keep it up.

Are you getting pretty sore so far from the shock sessions?

gwcaton · 09-08-2004, 06:04 PM

Quote:

Originally Posted by MonStar

Shock workouts are looking solid man. Keep it up.

Are you getting pretty sore so far from the shock sessions?

Thanks Mike ,
Well, I have to admit when I first started I was sore everyday, but after the first 3 weeks I started Cytomax And I don't get sore anymore whether its shock , power or rep range.

Sapphire · 09-08-2004, 06:13 PM

Geez you never get sore at all anymore?? Maybe I should take what you are taking... Cytomax ? I am almost always sore after a wo. My calves are so sore and tight now when I take my heels off after work I can hardly walk.

I also need to do some cardio, I think I am going to take a kick boxing class at my new gym.

gwcaton · 09-08-2004, 06:23 PM

Quote:

Originally Posted by Sapphire

Geez you never get sore at all anymore?? Maybe I should take what you are taking... Cytomax ? I am almost always sore after a wo. My calves are so sore and tight now when I take my heels off after work I can hardly walk.

I also need to do some cardio, I think I am going to take a kick boxing class at my new gym.

Hi Cyndi

Well it sounds too good to be true but The first 3 weeks I did P/RR/S after I did legs I walked like frankenstien foe sevral days afterwards, If i did chest it was sore to the touch for days .

When I started Cytomax it was on power/ legs . I increased my squats by 50 lbs that day and knew if I didn't get sore from that it had to be working. It worked !

Rock is using something similar I think ...ICE ? I think Tony uses ICE also.

Hey buy a small can and try it the worse that will happen is you are out $15.

Let me know if it works for you if you try it.

A kickboxing class would be cool ! I took Karate back before you were even born. It was fun , I took it mainly for exercise. Never tested for belts or anything.

Rocco32 · 09-08-2004, 08:34 PM

Yeah, I'm using ICE. The only think really sore after w/o now is lower back and that just keeps locking up on me LOL

Velvet · 09-09-2004, 06:03 AM

Good morning Gary

What's your w/o today?

gwcaton · 09-09-2004, 07:47 AM

Quote:

Originally Posted by Velveteyes

Good morning Gary

What's your w/o today?

Hi Velvet

I did abs / calves this morning . I checked out your wo. If i understand it correctly that must of been a killer !

Sapphire · 09-09-2004, 08:35 AM

Hi Gary!

I am going to do gluts and abs today...

and I am definitely gonna try that cytomax or ice stuff!

Paynne · 09-09-2004, 12:18 PM

Isn't Cytomax a carb drink? I'm using ICE, it's a bcaa product. Is there another ICE?

09-06-2004, 09:38 AM	#332
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock abs/calves Sept. 6, 2004 Usually this is chest/shoulders day but I woke up this morning and I couldn't turn my head to the right without pain and my right trap/shoulder was hurting. My wife must of beat me in her sleep. So went for abs/calves instead Seated cable crunches ... Lying knee raises - ss 3 sets 100 x 15..................... 35 x 15 These were an increase from last shock/abs wo Kneeling cable crunches - ds 120, 105,90 x 10 Seated calf raises .... standing calf raises - ss 3 sets 175 x 15 ............ 265 x 15 these were and increase from last shock/calves wo up 25 and 50 lbs ! Still think I can go higher on seated. single leg calf raises - ds 95, 75 , 65 x 10 these were an increase over last shock/calves Today's Diet Meal 1 3 e.w. 1 w.e. 1/2 c oatmeal w/protein water Meal 2
	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

09-06-2004, 11:07 AM	#333
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi Hun!! Missed you!
	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

09-06-2004, 12:20 PM	#334
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hi Sweetie ! Missed you too ! Glad you are back . I bet it was beautiful there .
	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

09-07-2004, 11:26 AM	#337
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock- Chest/delts Sept. 7, 2004 Cable crossover..Incline bench - ss 40 x 10...................175 x 9 40 x 10...................175 x 8 Incline flyes ........Dips - ss 45 x 10 ................ 20 x 10 Increase flyes next time to 50 Seated Press - DS 140 , 115, 105 x 8 Seated side lateral .. Seated db press ( palms in ) - ss 25 x 8 ........................40 x 8 25 x 9 ........................40 x 10 Low cable row to neck ..... WG upright rows - ss 2 sets 90 x 10.....................80 x 10 Cable front raises - DS 30 , 25, 20 x 8 30 min. cardio in P.M. Notes: All exercises were an increase over last shock-chest/delts Today's Diet Since my diet is basically the same every week I won't post it anymore unless there is a change made.
	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

09-08-2004, 03:08 AM	#340
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Great job Gary. Had to stop by and say hi and give you those words of encouragement.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-07-2004, 11:59 AM	#338
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Nice increases buddy! How's it going?

09-08-2004, 06:29 AM	#342
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Good Morning Gary!!
	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

09-08-2004, 11:28 AM	#343
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock/ back Sept. 8, 2004 Pullovers................... Wg Pulldowns - ss 2 sets 55 x 10 ............... 140 x 10 These were an increase over last shock/back need to go heavier on pullovers Stiff arm pulldowns .... Rev grip benmt row - ss 65 x 10 .........................125 x 10 65 x 10 .........................135 x 10 S.A.'s were an increase over last time Weight on rows was lighter but form was much better and worked the muscles better. Cg pulley rows - ds 220 , 205 , 190 x 8 an increase over last time 30 min. cardio in P.m.
	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

09-08-2004, 11:37 AM	#344
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Do you train the am or pm? Before or after work?

09-08-2004, 05:14 PM	#346
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Shock workouts are looking solid man. Keep it up. Are you getting pretty sore so far from the shock sessions?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-08-2004, 06:13 PM	#348
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Geez you never get sore at all anymore?? Maybe I should take what you are taking... Cytomax ? I am almost always sore after a wo. My calves are so sore and tight now when I take my heels off after work I can hardly walk. I also need to do some cardio, I think I am going to take a kick boxing class at my new gym.
	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

09-08-2004, 08:34 PM	#350
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Yeah, I'm using ICE. The only think really sore after w/o now is lower back and that just keeps locking up on me LOL
	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...

09-09-2004, 06:03 AM	#351
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Good morning Gary What's your w/o today?

09-09-2004, 08:35 AM	#353
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi Gary! I am going to do gluts and abs today... and I am definitely gonna try that cytomax or ice stuff!
	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

09-09-2004, 12:18 PM	#354
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Isn't Cytomax a carb drink? I'm using ICE, it's a bcaa product. Is there another ICE?