G-dub's P/RR/S

gwcaton · 08-16-2004, 06:37 AM

Quote:

Originally Posted by Jill

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.

Hi Sweetheart !
I post my free days just for you ! LOL
Thanks !

gwcaton · 08-16-2004, 06:39 AM

Quote:

Originally Posted by rock4832

I want a free day!!

So hows Shock week treating you?

I don't think I could survive without my freeday , Shock week is being mean to me ! My hams are going to be killing me by this time tomorrow if not earlier! Hope chest /shoulders goes well today.

Sapphire · 08-16-2004, 07:37 AM

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

gwcaton · 08-16-2004, 08:30 AM

Quote:

Originally Posted by Sapphire

Just finished rep range week, I am doing shock next! My FAV!!
How was your weekend?

Hi Babe !
My weekend was ok except for the step-daughter thing. And she called again this morning at 5 am ! Oh well, this too shall pass !

Shock week is being mean to me !

gwcaton · 08-16-2004, 01:50 PM

Cable crossovers / incline bench - ss
35 x 10 ................ 175 x 7
35 x 10 ................ 160 x 9

Incline flyes / dips
40 x 10 ........ BW x 10

Seated press - ds
135 x 8, 105 x 8, 105 x 7

Seated side laterals / seated db presses ( palms in) - ss
20 x 10 ....................... 40 x 8
20 x 10 ....................... 35 x 9

low row to neck / wg upright rows - ss
80 x 10 ................ 75 x 10
80 x 10 ................ 75 x 10

Cable front raise - ds
25 x 8 , 20 x 8 , 15 x 8

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

Todays Diet
Meal 1
1/2 cup oatmeal w/ protein
1 w.e. 3 e.w.
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6oz salmon patty
1 ww bread
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c kidney beans
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Paynne · 08-16-2004, 02:55 PM

Quote:

Originally Posted by gwcaton

Notes:
Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ?

I only do one drop set. You did it the way I do it....'cept with more weight

gwcaton · 08-16-2004, 07:19 PM

Quote:

Originally Posted by Paynne

I only do one drop set. You did it the way I do it....'cept with more weight

Thanks Paynne!

gwcaton · 08-17-2004, 12:27 PM

seated cable crunches / lying knee raises - ss
2 sets 85 x 15................... 35 x 15
1 set 85 x 15 ....................35 x 11

Kneeling cable crunches - ds
100 x 10, 85 x 10
Needs to be heavier next time

Seated calf raises / standing calf raises - ss
3 sets 150 x 15 ........ 205 x 15

single leg calf raises - ds
85 x 9 , 65 x 9, 55 x 10

Todays diet
Meal 1
1/2 c oatmeal w/ protein
1 c cott cheese
water
Meal 2
16 oz protien shake
1 ww bread w/ tbsp nat pb
water
Meal 3
6 oz chicken
1/2 c brown rice
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz salmon patty
1/2 c green beans
1 c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Rissole · 08-17-2004, 04:14 PM

Quote:

Originally Posted by Paynne

I only do one drop set.

Correct

Lookin good G

gwcaton · 08-17-2004, 05:39 PM

Quote:

Originally Posted by Rissole

Correct

Lookin good G

Thanks for the help Riss !

gwcaton · 08-18-2004, 12:37 PM

Bent arm pullovers / Wg pulldowns - ss
2 sets 50 x 10 ............ 130 x 10

Stiff arm pulldowns / Rev grip bent rows - ss
55 x 10 ...................... 125 x 10
60 x 10....................... 145 x 8
Form sucks on bent rows will drop weight next time and until I get the form right

Cg pulley rows - ds
220 x 6, 195 x 8, 160 x 8

todays diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1/2 c green beans
1c brocolli
water
Meal 6
16 oz protien shake
1 tbsp nat pb
water

Jill · 08-18-2004, 04:09 PM

Kidney beans....

gwcaton · 08-18-2004, 05:25 PM

Quote:

Originally Posted by Jill

Kidney beans....

Hey cool ! I have my own personal food critic

Hi Jill

Paynne · 08-19-2004, 07:12 AM

Quote:

Originally Posted by Jill

Kidney beans....

kidney beans in chili = Yum!

Sapphire · 08-19-2004, 07:15 AM

Mmmm I love kidney beans!!!!!!!

Hi Gary!!!

I am gonna do abs and calves today too!!

BabsieGirl · 08-19-2004, 07:16 AM

Morning

gwcaton · 08-19-2004, 08:10 AM

Hey everybody !
Look Jill, kidney bean fans

They are everywhere ! Beware

Rocco32 · 08-19-2004, 08:25 AM

Kidney Beans are great! Chick peas are better

JerseyDevil · 08-19-2004, 09:51 AM

Mmmm, kidney beans...

BabsieGirl · 08-19-2004, 10:26 AM

gotta love the fibre!

gwcaton · 08-19-2004, 01:28 PM

WoW !
Jill you must give in, give in to the force

become one of us !

gwcaton · 08-19-2004, 01:35 PM

Seated cable crunch / lying knee raises - ss
85 x 15 ...................... 35 x 12
85 x 15 ...................... 30 x 12
85 x 15 ..................... 25 x 12

Kneeling cable crunches - ds
120 x 10, 105 x 10, 90 x 10
need to go a little heavier on set 2 and 3

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

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 natpb
water
Meal 3
6 oz tuna
1/2 c kidney beans
1/2 sweet tater
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c green beans
1/2 c peas
water
Meal 6
16 oz protein shake
tbsp nat pb
water

Paynne · 08-19-2004, 01:56 PM

Quote:

Originally Posted by gwcaton

Seated calf raises / standing calf raises - ss
3 sets of 150 x 15 ....... 205 x 15

Single calf raises - ds
85 x 10, 65 x 10, 55 x 10

NOW those stubborn calves will grow!

Looking good, how are you liking it?

gwcaton · 08-19-2004, 06:59 PM

Quote:

Originally Posted by Paynne

NOW those stubborn calves will grow!

Looking good, how are you liking it?

Well, I 'll tell ya, sometimes I don't feel like I'm getting enough volume but I'll stick with the basic program until the 9 weeks is up and see what my results are. If the results from the 9 weeks are good I'll probably do another 9 . And if the results from that 9 are good , etc , etc. If I have no results to speak of after the first 9 weeks I'll go back to making my own workouts .
But I do like the fact that I have gotten to do exercises that I have never done before or even thought about doing. I also like the fact that I have gotten to do things like supersets and drop sets. I have not done much of these before.
So if nothing else I will have learned a few things that I can use in making my own workouts .

Hey , It would be nice to see those freakin' calf's grow ! Even if it was .25 inch !

PreMier · 08-19-2004, 07:02 PM

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

gwcaton · 08-19-2004, 07:03 PM

Quote:

Originally Posted by PreMier

I have the same problem. Calfs wont grow, no matter what.

Btw, I read this every day. Just have nothing to contribute to prrs

No problem Pre ! How much longer until your back in the gym ?

PreMier · 08-19-2004, 07:10 PM

3-5 more weeks.

JerseyDevil · 08-19-2004, 08:07 PM

Yeah calves are a bitch. It seems like either you got'em, or you don't. If you look at old pics of Arnold in his prime, it was apparent his only real weak point was legs, and calves in particular.

JerseyDevil · 08-19-2004, 08:08 PM

Quote:

Originally Posted by PreMier

3-5 more weeks.

I'm Trying · 08-19-2004, 10:23 PM

Quote:

Originally Posted by PreMier

Btw, I read this every day. Just have nothing to contribute to prrs

Same goes for me Gary. All I can do is become a "cheerleader"

GOOD JOB GARY!!!!

08-16-2004, 07:37 AM	#123
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Just finished rep range week, I am doing shock next! My FAV!! How was your weekend? 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

08-16-2004, 01:50 PM	#125
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shock - chest/shoulders Aug. 16, 2004 Cable crossovers / incline bench - ss 35 x 10 ................ 175 x 7 35 x 10 ................ 160 x 9 Incline flyes / dips 40 x 10 ........ BW x 10 Seated press - ds 135 x 8, 105 x 8, 105 x 7 Seated side laterals / seated db presses ( palms in) - ss 20 x 10 ....................... 40 x 8 20 x 10 ....................... 35 x 9 low row to neck / wg upright rows - ss 80 x 10 ................ 75 x 10 80 x 10 ................ 75 x 10 Cable front raise - ds 25 x 8 , 20 x 8 , 15 x 8 Notes: Am i doing drop sets right ? like cable front raise, those were one non stop set . should i have done 25 x 8 , 20 x 8, 15 x 8 and then another 25 x 8, 20 x 8, 15 x 8 and then another ? Todays Diet Meal 1 1/2 cup oatmeal w/ protein 1 w.e. 3 e.w. water Meal 2 16 oz protein shake 1 ww bread w/ tbsp nat pb water Meal 3 6oz salmon patty 1 ww bread 1/2 c kidney beans water Meal 4 16 oz protein shake water Meal 5 6 oz chicken 1/2 c green beans 1/2 c kidney beans water Meal 6 16 oz protein shake 1 tbsp nat pb water 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 : 08-16-2004 at 07:19 PM.

08-17-2004, 12:27 PM	#128
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shock abs/calves Aug 17 , 2004 seated cable crunches / lying knee raises - ss 2 sets 85 x 15................... 35 x 15 1 set 85 x 15 ....................35 x 11 Kneeling cable crunches - ds 100 x 10, 85 x 10 Needs to be heavier next time Seated calf raises / standing calf raises - ss 3 sets 150 x 15 ........ 205 x 15 single leg calf raises - ds 85 x 9 , 65 x 9, 55 x 10 Todays diet Meal 1 1/2 c oatmeal w/ protein 1 c cott cheese water Meal 2 16 oz protien shake 1 ww bread w/ tbsp nat pb water Meal 3 6 oz chicken 1/2 c brown rice 1/2 c kidney beans water Meal 4 16 oz protein shake water Meal 5 6 oz salmon patty 1/2 c green beans 1 c brocolli water Meal 6 16 oz protien shake 1 tbsp nat pb water 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 : 08-17-2004 at 05:40 PM.

08-18-2004, 12:37 PM	#131
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shock - Back Aug. 18, 2004 Bent arm pullovers / Wg pulldowns - ss 2 sets 50 x 10 ............ 130 x 10 Stiff arm pulldowns / Rev grip bent rows - ss 55 x 10 ...................... 125 x 10 60 x 10....................... 145 x 8 Form sucks on bent rows will drop weight next time and until I get the form right Cg pulley rows - ds 220 x 6, 195 x 8, 160 x 8 todays diet Meal 1 1/2 c oatmeal w/protein 1 c cott cheese water Meal 2 16 oz protein shake 1 ww bread w/tbsp nat pb water Meal 3 6 oz tuna 1/2 c kidney beans 1/2 c brown rice water Meal 4 16 oz protein shake water Meal 5 4 oz lean beef patty 1/2 c green beans 1c brocolli water Meal 6 16 oz protien shake 1 tbsp nat pb water 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 : 08-18-2004 at 05:27 PM.

08-19-2004, 07:15 AM	#135
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Mmmm I love kidney beans!!!!!!! Hi Gary!!! I am gonna do abs and calves today too!! 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

08-18-2004, 04:09 PM	#132
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Kidney beans....

08-19-2004, 07:16 AM	#136
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	Morning Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

08-19-2004, 08:10 AM	#137
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Hey everybody ! Look Jill, kidney bean fans They are everywhere ! Beware 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

08-19-2004, 08:25 AM	#138
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Kidney Beans are great! Chick peas are better 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...

08-19-2004, 09:51 AM	#139
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Mmmm, kidney beans...

08-19-2004, 10:26 AM	#140
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	gotta love the fibre! Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

08-19-2004, 01:28 PM	#141
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	WoW ! Jill you must give in, give in to the force become one of us ! 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

08-19-2004, 01:35 PM	#142
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	shock abs/calves aug. 19, 2004 Seated cable crunch / lying knee raises - ss 85 x 15 ...................... 35 x 12 85 x 15 ...................... 30 x 12 85 x 15 ..................... 25 x 12 Kneeling cable crunches - ds 120 x 10, 105 x 10, 90 x 10 need to go a little heavier on set 2 and 3 Seated calf raises / standing calf raises - ss 3 sets of 150 x 15 ....... 205 x 15 Single calf raises - ds 85 x 10, 65 x 10, 55 x 10 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 natpb water Meal 3 6 oz tuna 1/2 c kidney beans 1/2 sweet tater water Meal 4 16 oz protein shake water Meal 5 6 oz chicken 1/2 c green beans 1/2 c peas water Meal 6 16 oz protein shake tbsp nat pb water 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 : 08-19-2004 at 07:00 PM.

08-19-2004, 07:02 PM	#145
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	I have the same problem. Calfs wont grow, no matter what. Btw, I read this every day. Just have nothing to contribute to prrs P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-19-2004, 07:10 PM	#147
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	3-5 more weeks. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-19-2004, 08:07 PM	#148
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Yeah calves are a bitch. It seems like either you got'em, or you don't. If you look at old pics of Arnold in his prime, it was apparent his only real weak point was legs, and calves in particular.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
P/rr/s Devotees...make Yourself Known!	gopro	Training	162	11-08-2004 08:50 AM
Is P/RR/S for Newbies?	mateou	Training	12	07-22-2004 03:24 PM
P/rr/s	aztecwolf	Training	33	07-02-2004 10:03 AM
p/rr/s related question help	peaches	Training	7	06-02-2004 04:47 PM
P/RR/S advocates...A Question On Volume	Premo55	Training	10	06-02-2004 12:33 AM