G-dub's P/RR/S

gwcaton · 04-21-2005, 09:53 PM

Quote:

Originally Posted by b_reed23

wow.....Riss kinda scares me a little bit...lol...

He is kinda scarey !!

gwcaton · 04-21-2005, 10:01 PM

really getting anxious to start but my work schedule is kinda messed up for the next couple of days and I'm anal enough that I MUST start on sunday and I Must start with power legs

I even went out to the gym today to do a few dry runs on some of the new exercises I'll be doing so I will know how I want to set up when the time comes. So there won't be anymore wasted time then neccessary when the actual wo takes place . Am i sick or what ?!!

Rocco32 · 04-22-2005, 06:20 AM

Haha, your funny Gary. I was just thinking before I opened this thread how much patience and self control you have to be able to actually take a full week off!! On Sunday your going to be screaming to be released and attack those weights. It'll be better than christmas for a 5 year old

gwcaton · 04-22-2005, 06:47 AM

Quote:

Originally Posted by Rocco32

Haha, your funny Gary. I was just thinking before I opened this thread how much patience and self control you have to be able to actually take a full week off!! On Sunday your going to be screaming to be released and attack those weights. It'll be better than christmas for a 5 year old

Let me at 'em !!!

yellowmoomba · 04-22-2005, 07:02 AM

Quote:

Originally Posted by gwcaton

really getting anxious to start but my work schedule is kinda messed up for the next couple of days and I'm anal enough that I MUST start on sunday and I Must start with power legs

I even went out to the gym today to do a few dry runs on some of the new exercises I'll be doing so I will know how I want to set up when the time comes. So there won't be anymore wasted time then neccessary when the actual wo takes place . Am i sick or what ?!!

You're normal ( a far a gym rat goes )

gwcaton · 04-22-2005, 07:21 AM

Quote:

Originally Posted by yellowmoomba

You're normal ( a far a gym rat goes )

Archangel · 04-22-2005, 05:12 PM

Hello Brother Gary, are ya ready for the weekend? I sure am, going to the Cardinals game tonight, hope it doesn't get rained out. Heres to a great weekend!!!

gwcaton · 04-22-2005, 05:43 PM

Quote:

Originally Posted by Archangel

Hello Brother Gary, are ya ready for the weekend? I sure am, going to the Cardinals game tonight, hope it doesn't get rained out. Heres to a great weekend!!!

Hey Angel ,

I wish the weekend was ova already !! I have to work Saturday and sunday !!!!!!!!!!!!!!

But i will still start P/RR/S sunday. I don't have to go in until 10 am so I will still have plenty of time to wo before i go to work. I will start with power chest/bi's/abs though instead of legs. No way would i do power legs and then have to go to work.

Have fun at the game

DeadBolt · 04-22-2005, 06:12 PM

Heya gw....just stoppin in to say hi. Looks like your ready for sunday huh...I'll be sure to pop in and see your results.

Alaric · 04-22-2005, 07:35 PM

Sounds like you got your plan of attack ready, have fun going back to P/RR/S this sunday.

gwcaton · 04-22-2005, 07:58 PM

Quote:

Originally Posted by DeadBolt

Heya gw....just stoppin in to say hi. Looks like your ready for sunday huh...I'll be sure to pop in and see your results.

Yup , i 'm ready ! Bring on the weights !

gwcaton · 04-22-2005, 08:03 PM

Quote:

Originally Posted by Alaric

Sounds like you got your plan of attack ready, have fun going back to P/RR/S this sunday.

Thanks ! I'm sure it will be a killer wo ! I can feel the pecs and bi's growing just thinking about it !

Archangel · 04-23-2005, 09:30 AM

Quote:

Originally Posted by gwcaton

Hey Angel ,

I wish the weekend was ova already !! I have to work Saturday and sunday !!!!!!!!!!!!!!

But i will still start P/RR/S sunday. I don't have to go in until 10 am so I will still have plenty of time to wo before i go to work. I will start with power chest/bi's/abs though instead of legs. No way would i do power legs and then have to go to work.

Have fun at the game

I hear ya there, no way I could do legs before I went to work

I look forward to more of your insane w/o's Brother Gary!!!

Good luck Sunday, and yay...............Cardinals won!!!

gwcaton · 04-24-2005, 07:13 AM

The Cards won ! that always makes it so much more enjoyable to go to a game !

gwcaton · 04-24-2005, 07:32 AM

well here is what we are starting with:

6 ft
187 lbs
165 lbm ?
Bf% - approx 12 % ( I always double what the calculations say. LOL cos there's no way I'm 6% )
Chest- 42
Bicep - 15 1/4
forearm - 13 1/4
neck - 16
waist - 32 1/2
thigh - 23 1/2 Girlie legs (no offence meant to the ladies )
calf - 14 3/4

No laffing !!! You have to start somewhere . LOL
I'm out the door for power chest/bi's/abs

DeadBolt · 04-24-2005, 08:00 AM

Looks like a good start to me GW....rip it up!!!

yellowmoomba · 04-24-2005, 08:09 AM

Nice #'s GW.....A 10 inch drop is great!!

Good luck with your new routine.

gwcaton · 04-24-2005, 09:06 AM

Thanks guys !

gwcaton · 04-24-2005, 09:16 AM

Bench press -
3 sets 200 x 6
last 2 reps ea. set pretty hard . last rep last set almost didn't go
try 205 next time.

Incline Db bench press -
3 sets 65 x 6
a little light . try 70 next time

Weighted dips -
45 x 6
65 x 4
start with 65 next time

BB flex curls -
3 sets 85 x 6
try 90 next time

Alt Db curls -
40 x 6
45 x6
try 50 next time

cable hammer curls -
45 x 6
60 x 6
try 65 next time

Kneeling cable crunches -
3 sets 135 x 6
good weight

Incline bench crunches -
25 x 6
45 x 6
start w/ 45 next time

Notes :
3 min RI's all the way through. Seemed like an eternity compared to what I was doing. LOL
Time was a little over an hour

Archangel · 04-24-2005, 11:10 AM

Brother Gary, good lookin measurements, and Awesome w/o!!!

Bet your glad to be back at it huh?!!

gwcaton · 04-24-2005, 01:21 PM

Quote:

Originally Posted by Archangel

Brother Gary, good lookin measurements, and Awesome w/o!!!

Bet your glad to be back at it huh?!!

Thanks Angel,
Felt good to be back in the gym. I was pacing like a caged animal with the 3 min RI's though!

DeadBolt · 04-24-2005, 07:36 PM

Awsome lifts there man! Man 3min RI's is a long time compared to 20-30 seconds LOL. Thats it now...you got what you wished for your chance at the weights now you have 9 weeks to tear em up and make them #'s grow!!

gwcaton · 04-24-2005, 07:47 PM

Quote:

Originally Posted by DeadBolt

Awsome lifts there man! Man 3min RI's is a long time compared to 20-30 seconds LOL. Thats it now...you got what you wished for your chance at the weights now you have 9 weeks to tear em up and make them #'s grow!!

Thanks DB !

Look out world !!! MoFo on the loose !!!

DeadBolt · 04-24-2005, 07:57 PM

Quote:

Originally Posted by gwcaton

Thanks DB !

Look out world !!! MoFo on the loose !!!

Damn straight man!!

Look out I'm back at the game...things are gonna be changin around here now!!

Be prepared for team mofo to start making some leaps and bounds my friend....be prepared!!!!

No more lettin you guys slack around here now with me nippin at your heals...

gwcaton · 04-24-2005, 08:07 PM

Quote:

Originally Posted by DeadBolt

Damn straight man!!

Look out I'm back at the game...things are gonna be changin around here now!!

Be prepared for team mofo to start making some leaps and bounds my friend....be prepared!!!!

No more lettin you guys slack around here now with me nippin at your heals...

Yeah Baby !

Alaric · 04-24-2005, 08:37 PM

Nice workout session! Some powerful biceps you got going there. How'd you like the chest/bicep split?

gwcaton · 04-24-2005, 09:38 PM

Quote:

Originally Posted by Alaric

Nice workout session! Some powerful biceps you got going there. How'd you like the chest/bicep split?

Alaric,

Thanks,
I have come to the conclusion that for me the chest /biceps split is the absolute way to go . Have done others like chest /tris but didn't feel like I was giving my tri's all I could cos they were pre exhausted from the chest wo. Same with back and bi's. But its different for everybody , just have to try them all to see which one you like the best.

Hows your cut going ? Basically thats what I am doing for the next 3-5 weeks . then I'll decide whether to maintain or bulk for a few weeks. Ultimatly I'm anting to loss the BF and reveal the 6 pack. Once i do that who knows what I'll do. Just want to prove to myself i can do it.

b_reed23 · 04-24-2005, 09:41 PM

Hey guys...when I start my P/RR/S in a month or so, can I be part of team MOFO????

There aren't any crazy initiation rituals are there??

lol...
BILLIE

DeadBolt · 04-24-2005, 09:53 PM

Quote:

Originally Posted by b_reed23

Hey guys...when I start my P/RR/S in a month or so, can I be part of team MOFO????

There aren't any crazy initiation rituals are there??

lol...
BILLIE

No but I'm thinkin of some now just for you

Alaric · 04-24-2005, 10:04 PM

Quote:

Originally Posted by gwcaton

Alaric,

Thanks,
I have come to the conclusion that for me the chest /biceps split is the absolute way to go . Have done others like chest /tris but didn't feel like I was giving my tri's all I could cos they were pre exhausted from the chest wo. Same with back and bi's. But its different for everybody , just have to try them all to see which one you like the best.

Hows your cut going ? Basically thats what I am doing for the next 3-5 weeks . then I'll decide whether to maintain or bulk for a few weeks. Ultimatly I'm anting to loss the BF and reveal the 6 pack. Once i do that who knows what I'll do. Just want to prove to myself i can do it.

Good call, I'm still sticking to the original "Chest/shoulders, bi/tri" split suggested by gopro, but I feel like I'm ready to try something new pretty soon. Guess I'll have to experiment on that.

My cuts going alright, slowly but steadily. I haven't had a really strict diet just b/c my parents decide to buy my fav junk food the week i start cutting lol. But I started off my cut around 195.3, and now I'm down to about 194.5-195.0, so its going slowly but steadily.

What bf are you at right now? Bulking during the summer? I thought the whole point for summer was to cut up and get ready for the beaches

lol

04-21-2005, 10:01 PM	#1502
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	really getting anxious to start but my work schedule is kinda messed up for the next couple of days and I'm anal enough that I MUST start on sunday and I Must start with power legs I even went out to the gym today to do a few dry runs on some of the new exercises I'll be doing so I will know how I want to set up when the time comes. So there won't be anymore wasted time then neccessary when the actual wo takes place . Am i sick or what ?!! 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

04-22-2005, 06:20 AM	#1503
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Haha, your funny Gary. I was just thinking before I opened this thread how much patience and self control you have to be able to actually take a full week off!! On Sunday your going to be screaming to be released and attack those weights. It'll be better than christmas for a 5 year old 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...

04-22-2005, 05:12 PM	#1507
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Hello Brother Gary, are ya ready for the weekend? I sure am, going to the Cardinals game tonight, hope it doesn't get rained out. Heres to a great weekend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-22-2005, 06:12 PM	#1509
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Heya gw....just stoppin in to say hi. Looks like your ready for sunday huh...I'll be sure to pop in and see your results. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

04-24-2005, 07:13 AM	#1514
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	The Cards won ! that always makes it so much more enjoyable to go to a game ! 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

04-22-2005, 07:35 PM	#1510
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Sounds like you got your plan of attack ready, have fun going back to P/RR/S this sunday.

04-24-2005, 07:32 AM	#1515
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	well here is what we are starting with: 6 ft 187 lbs 165 lbm ? Bf% - approx 12 % ( I always double what the calculations say. LOL cos there's no way I'm 6% ) Chest- 42 Bicep - 15 1/4 forearm - 13 1/4 neck - 16 waist - 32 1/2 thigh - 23 1/2 Girlie legs (no offence meant to the ladies ) calf - 14 3/4 No laffing !!! You have to start somewhere . LOL I'm out the door for power chest/bi's/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 Last edited by gwcaton : 04-24-2005 at 01:23 PM.

04-24-2005, 08:00 AM	#1516
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Looks like a good start to me GW....rip it up!!! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

04-24-2005, 08:09 AM	#1517
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice #'s GW.....A 10 inch drop is great!! Good luck with your new routine. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

04-24-2005, 09:06 AM	#1518
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks guys ! 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

04-24-2005, 09:16 AM	#1519
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Power Chest/Bi's/Abs 4-24-05 Bench press - 3 sets 200 x 6 last 2 reps ea. set pretty hard . last rep last set almost didn't go try 205 next time. Incline Db bench press - 3 sets 65 x 6 a little light . try 70 next time Weighted dips - 45 x 6 65 x 4 start with 65 next time BB flex curls - 3 sets 85 x 6 try 90 next time Alt Db curls - 40 x 6 45 x6 try 50 next time cable hammer curls - 45 x 6 60 x 6 try 65 next time Kneeling cable crunches - 3 sets 135 x 6 good weight Incline bench crunches - 25 x 6 45 x 6 start w/ 45 next time Notes : 3 min RI's all the way through. Seemed like an eternity compared to what I was doing. LOL Time was a little over an hour 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

04-24-2005, 11:10 AM	#1520
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Brother Gary, good lookin measurements, and Awesome w/o!!! Bet your glad to be back at it huh?!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-24-2005, 07:36 PM	#1522
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Awsome lifts there man! Man 3min RI's is a long time compared to 20-30 seconds LOL. Thats it now...you got what you wished for your chance at the weights now you have 9 weeks to tear em up and make them #'s grow!! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

04-24-2005, 08:37 PM	#1526
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Nice workout session! Some powerful biceps you got going there. How'd you like the chest/bicep split?

04-24-2005, 09:41 PM	#1528
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	Gary... Hey guys...when I start my P/RR/S in a month or so, can I be part of team MOFO???? There aren't any crazy initiation rituals are there?? lol... BILLIE

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