G-dub's P/RR/S

gwcaton · 08-16-2004, 05:37 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, 05:39 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, 06:37 AM

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

gwcaton · 08-16-2004, 07:30 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, 12:50 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, 01:55 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, 06:19 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, 11:27 AM

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, 03:14 PM

Quote:

Originally Posted by Paynne

I only do one drop set.

Correct

Lookin good G

gwcaton · 08-17-2004, 04:39 PM

Quote:

Originally Posted by Rissole

Correct

Lookin good G

Thanks for the help Riss !

gwcaton · 08-18-2004, 11:37 AM

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, 03:09 PM

Kidney beans....

gwcaton · 08-18-2004, 04:25 PM

Quote:

Originally Posted by Jill

Kidney beans....

Hey cool ! I have my own personal food critic

Hi Jill

Paynne · 08-19-2004, 06:12 AM

Quote:

Originally Posted by Jill

Kidney beans....

kidney beans in chili = Yum!

Sapphire · 08-19-2004, 06:15 AM

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

Hi Gary!!!

I am gonna do abs and calves today too!!

BabsieGirl · 08-19-2004, 06:16 AM

Morning

gwcaton · 08-19-2004, 07:10 AM

Hey everybody !
Look Jill, kidney bean fans

They are everywhere ! Beware

Rocco32 · 08-19-2004, 07:25 AM

Kidney Beans are great! Chick peas are better

JerseyDevil · 08-19-2004, 08:51 AM

Mmmm, kidney beans...

BabsieGirl · 08-19-2004, 09:26 AM

gotta love the fibre!

gwcaton · 08-19-2004, 12:28 PM

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

become one of us !

gwcaton · 08-19-2004, 12:35 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, 12:56 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, 05:59 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

08-16-2004, 06:37 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, 12:50 PM	#125
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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 Last edited by gwcaton : 08-16-2004 at 06:19 PM.
	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

08-17-2004, 11:27 AM	#128
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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 Last edited by gwcaton : 08-17-2004 at 04:40 PM.
	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

08-18-2004, 11:37 AM	#131
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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 Last edited by gwcaton : 08-18-2004 at 04:27 PM.
	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, 06:15 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, 03:09 PM	#132
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Kidney beans....

08-19-2004, 06:16 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, 07:10 AM	#137
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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, 07:25 AM	#138
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 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, 08:51 AM	#139
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Mmmm, kidney beans...

08-19-2004, 09:26 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, 12:28 PM	#141
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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, 12:35 PM	#142
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 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 Last edited by gwcaton : 08-19-2004 at 06:00 PM.
	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