G-dub's P/RR/S

gwcaton · 08-12-2004, 07:03 AM

Quote:

Originally Posted by Sapphire

Single Leg leg presses are

aren't they? I did them yesterday after squats and leg extensions, I almost

. I am in RR week, so I had to do high reps like you did for them. My quads are killing me today!!

Actually everything hurts me, butt, hammies, quads... GP is awesome!

If you join Team GoPro, I will put a pic of your butt in my sig....

whadda ya say?

My butt!!!!!!!

Cyndi ! Thanks for starting my day off so well !

gwcaton · 08-12-2004, 01:41 PM

Cable crunches
3 sets of 115 x 15

Lying knee raises
3 sets of 25 x 15

Seated caslf raises
3 sets of 170 x 15

Standing calf raises
3 sets of 235 x 15

Notes: I love the cable crunches ! They have built my abs when no other exercise seemed to have any effect. I can see some definition in the abs even at this BF% ( what ever it is ) I am Really looking forward to the fat coming off the belly so I can see what is really there .

Today's diet
Meal 1
1/2 c oatmeal w/protein
1 w.e. 3 e.w.
water
Meal 2
16 oz protien shake
water
1 ww bread w/tbsp Nat pb
1 chocolate chocloate chip cookie

Meal 3
6 oz tuna
1 c kidney beans
small baked potato
water
meal 4
16 oz protein shake
water
meal 5
6 oz chicken
1 c corn
1 c green beans
water
Meal 6
16 oz protein shake
2 tbsp nat pb
water

Notes:
usual supps

JerseyDevil · 08-12-2004, 03:41 PM

With your endorsement, I'll have to try cable crunches. Of course I need to get my BF down...

gwcaton · 08-12-2004, 06:25 PM

Quote:

Originally Posted by JerseyDevil

With your endorsement, I'll have to try cable crunches. Of course I need to get my BF down...

Go for it JD ! I've done weighted crunches on the floor, flat bench, incline, decline. leg lifts you name it and have never gotten any growth from them.

Rocco32 · 08-12-2004, 08:47 PM

What's your form on cable crunches? I don't get a whole lot from them so I'm probably doing them wrong.

gwcaton · 08-12-2004, 09:05 PM

Quote:

Originally Posted by rock4832

What's your form on cable crunches? I don't get a whole lot from them so I'm probably doing them wrong.

Hope this works

Jill · 08-12-2004, 11:26 PM

Quote:

Originally Posted by gwcaton

1 chocolate chocloate chip cookie

Go G go!!!

gwcaton · 08-13-2004, 05:35 AM

Quote:

Originally Posted by Jill

Go G go!!!

It's been awhile but i forgot how those things can just scream at you when you walk by. gonna have to stop walking thru the bakery so often, it wears down my resistance.

Sapphire · 08-13-2004, 07:02 AM

I did calves and abs too!!!

Ris and J'Bo got me into weighted hovers for abs, OUCH!!!!! I really love them!!!

I am bloated today... I think I ate too much salt the last couple of days.... and I am a woman (get my drift??)

I have been sorta bad the last couple of days, I ate baked lays potato chips and pita chips, SALT!!! AND I drank a glass of wine last night!

I will try to be good today!!!!

Jill · 08-13-2004, 07:38 AM

He he G, bad foods scream at me everytime I enter the grocery store!! I sometimes put in ear pugs while shopping!

gwcaton · 08-13-2004, 12:27 PM

Alt, db curl
2 sets 45 x 8

Cable curl
2 sets 60 x 10
try 65 next time

Concentration curl
2 sets 25 x 12

Weighted dips
3 sets 35 x 8
try 40 next time

Pushdowns
65 x 10
70 x 10
start w/70 next time

Kickback
2 sets 35 x 12

Notes: 2 minute RI"s

Todays diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread with tbsp Nat pb
water
Meal 3
4 oz lean beef patty
1 c blackeyed peas
baked potatoes
water
Meal 4
16 oz protein shake
water
Meal 5
SUBWAY - 6" turkey breast on whole wheat( dbl meat )
lettuce, tomato, onion, green peppers, jalapeno
Meal 6
16 oz protein shake
2 tbsp Nat pb
water

Notes:
usual supps
tomorrow is weigh/measure/evaluate day

gwcaton · 08-13-2004, 12:29 PM

Quote:

Originally Posted by Sapphire

I did calves and abs too!!!

Ris and J'Bo got me into weighted hovers for abs, OUCH!!!!! I really love them!!!

I am bloated today... I think I ate too much salt the last couple of days.... and I am a woman (get my drift??)

I have been sorta bad the last couple of days, I ate baked lays potato chips and pita chips, SALT!!! AND I drank a glass of wine last night!

I will try to be good today!!!!

Hey Sexy Lady !

Nice avi ! As always . Good luck on being good !

gwcaton · 08-13-2004, 12:30 PM

Quote:

Originally Posted by Jill

He he G, bad foods scream at me everytime I enter the grocery store!! I sometimes put in ear pugs while shopping!

Silly Jill ! You brighten my day so often.!

gwcaton · 08-14-2004, 09:31 AM

WoW ! No changes ! Weight stayed the same, measurements the same and BF readings the same !! That would be great if i was trying to maintain but I want to shed some fat !!!!!!

Time to make some changes

atherjen · 08-14-2004, 05:58 PM

well at least its not weight GAIN! maybe no more cookies

... or subways dirty bread... or corn.... or ummm white taters.

gwcaton · 08-14-2004, 06:11 PM

Quote:

Originally Posted by atherjen

well at least its not weight GAIN! maybe no more cookies

... or subways dirty bread... or corn.... or ummm white taters.

Yes Miss A.B.O.

Hi Jen ! The no cookies i can do , the no Subway I can do. What woud YOU sub for the corn and potato ? Thanks

atherjen · 08-14-2004, 06:36 PM

ABO?

ABCDEFGHIGKLMNOP..... you know the rest.

hehe

well you could make them leafy green veggies or any fiberous type for one of the sources. just to throw things a lil diff. and instead of one of those choices for the other.. how about sweet potatoes(fat better than white anyways), or brown rice or oaties.

gwcaton · 08-14-2004, 06:40 PM

Quote:

Originally Posted by atherjen

ABO?

ABCDEFGHIGKLMNOP..... you know the rest.

hehe

well you could make them leafy green veggies or any fiberous type for one of the sources. just to throw things a lil diff. and instead of one of those choices for the other.. how about sweet potatoes(fat better than white anyways), or brown rice or oaties.

A.B.O. = anything but ordinary !

I knew you were going to say that ! LOL Never used sweet potatoes before . You would prepare those how ? Same as my nasty white potato ? I just nuke them.

atherjen · 08-14-2004, 06:50 PM

I get it now!

you havent had sweet taters? OMG!!!!

you are in for a TREAT!!!

you can either bake them in the oven or cook them in the microwave... once they're done put some splenda and cinnamon on them. YUM even good cold!
or else you can make sweet potato pancakes(check the recipe section)
OR I also make a pudding with them.. cold cooked sweet tater, cottage cheese, sugra free butterscothch pudding mix, put in blender... MMm its good, honest.

gwcaton · 08-14-2004, 06:52 PM

Thanks Jen !

You're the best ! I will get me a sweet tater tomorrow . I've had them but they have always been candied .

gwcaton · 08-15-2004, 09:00 AM

Busy day yesterday so didn't eat that often or that much but will post all the bad stuff anyway.
Hmmm ,see if i can remember it, should of wrote it down.

Strawberry/cream cheese turnover & coffee
Homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
personal size pizza and garlic bread
homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
Oh and a Butterfinger candy bar

So , need to finish my coffee and get out to the gym for legs

. shock week. First time , should be fun

gwcaton · 08-15-2004, 12:42 PM

Leg extensions/front squats - ss
2 sets 150 x 10

Leg extensions/leg press - ss
150 x 10............300 x 10
115 x 8 .............300 x 10
Did leg press first on the 2nd sets, made a diff on the wt. used for leg ext.

Lunges - ds
2 sets 10 dbs x 10
2 sets BW x 10
Wimpy I know but i have a balance problem with these. I can't dance either

SLDL / Lying leg curl - ss
125 x 10 ..... 90 x 8
125 x 10...... 80 x 10
Kinda wimpy again on the SLDL but it got the job done !

Single leg curls - ds
2 sets 30 x 10 , 20 x 10

Notes: SS 's had me huffing and puffing !

Today's Diet
Meal 1
1/2 c oatmeal w/protein
3 e.w. 1 w.e.
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp Nat pb
water
Meal 3
6 oz tuna
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
4 oz steak
1/2 c green beans
1/2 c peas
water
Meal 5
16 oz protein shake
1 tbsp nat pb
water
Notes:
Only 5 meals today, I'm seeing a pattern here on Sundays ! LOL
Anyway , only got 5 meals today, Step-daughter called about 1 pm bawling her head off. She's been married 4-5 weeks and her baby is due in like 6 weeks and she says her and her hubby are through ! Shit ! Kids !!

So had to drive to her place to calm her down, haven't heard from her in several hours so hopefully everything is getting better, I figure it's just hormones and immaturity. I hope !

JerseyDevil · 08-15-2004, 07:00 PM

Quote:

Originally Posted by gwcaton

Busy day yesterday so didn't eat that often or that much but will post all the bad stuff anyway.
Hmmm ,see if i can remember it, should of wrote it down.

Strawberry/cream cheese turnover & coffee
Homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
personal size pizza and garlic bread
homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies)
Oh and a Butterfinger candy bar

So , need to finish my coffee and get out to the gym for legs

. shock week. First time , should be fun

I missed the 'free day' title at first. Damn, that's looks like one of my regular days... well thankfully not quite

.

Today however, I DID have THREE slices of a extra cheese dripping, pepperoni pizza...

gwcaton · 08-15-2004, 07:48 PM

Quote:

Originally Posted by JerseyDevil

I missed the 'free day' title at first. Damn, that's looks like one of my regular days... well thankfully not quite

.

Today however, I DID have THREE slices of a extra cheese dripping, pepperoni pizza...

LOL

I don't think you could eat like that for long and be as strong as you are . Pizza is good ! Come to think of it I only ate half that pizza. My wife ate the rest for breakfast this morning !

atherjen · 08-15-2004, 07:56 PM

Quote:

Meal 3
6 oz tuna
1/2 sweet potato
1/2 c blackeyed peas

and you liked, yes? (the tater..)

I hope things work out with your step-daughter! It would be terrible if not!

gwcaton · 08-15-2004, 08:14 PM

Quote:

Originally Posted by atherjen

and you liked, yes? (the tater..)

I hope things work out with your step-daughter! It would be terrible if not!

Thanks Jen. Yes I liked it and it was plain, nothing added.
Yeah I hope it works out too. I just think they blew everything out of proportion

JerseyDevil · 08-15-2004, 08:29 PM

Quote:

Originally Posted by gwcaton

Anyway , only got 5 meals today, Step-daughter called about 1 pm bawling her head off. She's been married 4-5 weeks and her baby is due in like 6 weeks and she says her and her hubby are through ! Shit ! Kids !!

So had to drive to her place to calm her down, haven't heard from her in several hours so hopefully everything is getting better, I figure it's just hormones and immaturity. I hope !

I just read this post Gary! I'm sure everything will be ok. I'll be going thru this in about 10-15 years (remember my step daughter is 11).

gwcaton · 08-15-2004, 08:32 PM

Quote:

Originally Posted by JerseyDevil

I just read this post Gary! I'm sure everything will be ok. I'll be going thru this in about 10-15 years (remember my step daughter is 11).

Thanks JD,
I'm sure it is just young marrieds growing up .

Jill · 08-15-2004, 10:55 PM

I like your free day. I mean really really like your free day!!

You are such a sweet pops!!! Im glad everything worked out for them.

Rocco32 · 08-16-2004, 04:06 AM

I want a free day!!

So hows Shock week treating you?

08-12-2004, 01:41 PM	#92
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	rep range abs/calves aug 12, 2004 Cable crunches 3 sets of 115 x 15 Lying knee raises 3 sets of 25 x 15 Seated caslf raises 3 sets of 170 x 15 Standing calf raises 3 sets of 235 x 15 Notes: I love the cable crunches ! They have built my abs when no other exercise seemed to have any effect. I can see some definition in the abs even at this BF% ( what ever it is ) I am Really looking forward to the fat coming off the belly so I can see what is really there . Today's diet Meal 1 1/2 c oatmeal w/protein 1 w.e. 3 e.w. water Meal 2 16 oz protien shake water 1 ww bread w/tbsp Nat pb 1 chocolate chocloate chip cookie Meal 3 6 oz tuna 1 c kidney beans small baked potato water meal 4 16 oz protein shake water meal 5 6 oz chicken 1 c corn 1 c green beans water Meal 6 16 oz protein shake 2 tbsp nat pb water Notes: usual 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 Last edited by gwcaton : 08-12-2004 at 06:28 PM.

08-12-2004, 08:47 PM	#95
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	What's your form on cable crunches? I don't get a whole lot from them so I'm probably doing them wrong. 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...

08-13-2004, 07:02 AM	#99
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I did calves and abs too!!! Ris and J'Bo got me into weighted hovers for abs, OUCH!!!!! I really love them!!! I am bloated today... I think I ate too much salt the last couple of days.... and I am a woman (get my drift??) I have been sorta bad the last couple of days, I ate baked lays potato chips and pita chips, SALT!!! AND I drank a glass of wine last night! I will try to be good today!!!! 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

08-13-2004, 12:27 PM	#101
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	rep range arms aug. 13, 2004 Alt, db curl 2 sets 45 x 8 Cable curl 2 sets 60 x 10 try 65 next time Concentration curl 2 sets 25 x 12 Weighted dips 3 sets 35 x 8 try 40 next time Pushdowns 65 x 10 70 x 10 start w/70 next time Kickback 2 sets 35 x 12 Notes: 2 minute RI"s Todays diet Meal 1 1/2 c oatmeal w/protein 1 c cott cheese water Meal 2 16 oz protein shake 1 ww bread with tbsp Nat pb water Meal 3 4 oz lean beef patty 1 c blackeyed peas baked potatoes water Meal 4 16 oz protein shake water Meal 5 SUBWAY - 6" turkey breast on whole wheat( dbl meat ) lettuce, tomato, onion, green peppers, jalapeno Meal 6 16 oz protein shake 2 tbsp Nat pb water Notes: usual supps tomorrow is weigh/measure/evaluate 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 Last edited by gwcaton : 08-13-2004 at 07:42 PM.

08-14-2004, 09:31 AM	#104
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	weigh/measure/evaluate Aug.14, 2004 WoW ! No changes ! Weight stayed the same, measurements the same and BF readings the same !! That would be great if i was trying to maintain but I want to shed some fat !!!!!! Time to make some changes 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

08-12-2004, 03:41 PM	#93
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	With your endorsement, I'll have to try cable crunches. Of course I need to get my BF down...

08-13-2004, 07:38 AM	#100
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	He he G, bad foods scream at me everytime I enter the grocery store!! I sometimes put in ear pugs while shopping!

08-14-2004, 05:58 PM	#105
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	well at least its not weight GAIN! maybe no more cookies ... or subways dirty bread... or corn.... or ummm white taters. " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

08-14-2004, 06:36 PM	#107
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	ABO? ABCDEFGHIGKLMNOP..... you know the rest. hehe well you could make them leafy green veggies or any fiberous type for one of the sources. just to throw things a lil diff. and instead of one of those choices for the other.. how about sweet potatoes(fat better than white anyways), or brown rice or oaties. " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

08-14-2004, 06:50 PM	#109
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I get it now! you havent had sweet taters? OMG!!!! you are in for a TREAT!!! you can either bake them in the oven or cook them in the microwave... once they're done put some splenda and cinnamon on them. YUM even good cold! or else you can make sweet potato pancakes(check the recipe section) OR I also make a pudding with them.. cold cooked sweet tater, cottage cheese, sugra free butterscothch pudding mix, put in blender... MMm its good, honest. " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

08-14-2004, 06:52 PM	#110
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks Jen ! You're the best ! I will get me a sweet tater tomorrow . I've had them but they have always been candied . 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

08-15-2004, 09:00 AM	#111
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	yesterdays free day Busy day yesterday so didn't eat that often or that much but will post all the bad stuff anyway. Hmmm ,see if i can remember it, should of wrote it down. Strawberry/cream cheese turnover & coffee Homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies) personal size pizza and garlic bread homemade taco salad ( in a regular salad bowl ,not one of thosecorn shell bowl thingies) Oh and a Butterfinger candy bar So , need to finish my coffee and get out to the gym for legs . shock week. First time , should be fun 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

08-15-2004, 12:42 PM	#112
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shock week legs Aug. 15, 2004 Leg extensions/front squats - ss 2 sets 150 x 10 Leg extensions/leg press - ss 150 x 10............300 x 10 115 x 8 .............300 x 10 Did leg press first on the 2nd sets, made a diff on the wt. used for leg ext. Lunges - ds 2 sets 10 dbs x 10 2 sets BW x 10 Wimpy I know but i have a balance problem with these. I can't dance either SLDL / Lying leg curl - ss 125 x 10 ..... 90 x 8 125 x 10...... 80 x 10 Kinda wimpy again on the SLDL but it got the job done ! Single leg curls - ds 2 sets 30 x 10 , 20 x 10 Notes: SS 's had me huffing and puffing ! Today's Diet Meal 1 1/2 c oatmeal w/protein 3 e.w. 1 w.e. water Meal 2 16 oz protein shake 1 ww bread w/tbsp Nat pb water Meal 3 6 oz tuna 1/2 sweet potato 1/2 c blackeyed peas water Meal 4 4 oz steak 1/2 c green beans 1/2 c peas water Meal 5 16 oz protein shake 1 tbsp nat pb water Notes: Only 5 meals today, I'm seeing a pattern here on Sundays ! LOL Anyway , only got 5 meals today, Step-daughter called about 1 pm bawling her head off. She's been married 4-5 weeks and her baby is due in like 6 weeks and she says her and her hubby are through ! Shit ! Kids !! So had to drive to her place to calm her down, haven't heard from her in several hours so hopefully everything is getting better, I figure it's just hormones and immaturity. I hope ! 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 Last edited by gwcaton : 08-15-2004 at 07:29 PM.

08-15-2004, 10:55 PM	#119
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	I like your free day. I mean really really like your free day!! You are such a sweet pops!!! Im glad everything worked out for them.

08-16-2004, 04:06 AM	#120
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I want a free day!! So hows Shock week treating you? 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...

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