G-dub's P/RR/S

DeadBolt · 04-24-2005, 09:11 PM

Quote:

Originally Posted by Alaric

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

Not for me LOL...after this damn shoulder injury I can't...if I do I wont have anything LOL. I will eat at an excess until I'm close to 195-200 with a normal body fat %. That will probably take close to a year or two lol. I wont be beach ready then but in a few years it will pay off!

Alaric · 04-24-2005, 09:23 PM

ahh, well its good to see that you're training after your injury. What happened anyways (was it workout related)?

What your stats right now (height, weight, and bf wise) if ya don't mind me asking?

DeadBolt · 04-24-2005, 09:44 PM

Quote:

Originally Posted by Alaric

ahh, well its good to see that you're training after your injury. What happened anyways (was it workout related)?

What your stats right now (height, weight, and bf wise) if ya don't mind me asking?

Yea it was workout related...I hurt it a year ago due to being an idiot and this was just a freak accident....I thought the problem was gone and pushed to hard. I was on a very harsh cut with super low cals and my body was just running on empty and couldn't handle all the stress I was giving it. I pushed myself to hard and now I'm paying for it.

Hmm not sure my stats exactly...Ive lost a few lbs these last few weeks but I think I'm around 180-185ish...I'm 5'6"...bf I have no idea. Couldn't even guess b/c I have fluctuated so damn much LOL. One day I'll measure but right now bf isn't a concern. I just want my strength back and will do what ever it takes to get it back...I dont need to be beach ready for anything so I'm strictly looking for mass and strength these next few years. My goals are 225 squat, 275 dead, and 205 bench all clean and raw. Bench I am not pursuing right now b/c of the shoulder....I'm lucky if I can handle 135 but the squats and deads will def be growing fast and I'll be in mid upper 200's by summer time.

gwcaton · 04-25-2005, 07:08 AM

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

Morning Billie

Missed you , where have you been ?

A couple of ladies have said they wanted to be MoFo's and then didn't follow through. Are you sure you want to ? LOL No crazy rituals unless you want one ( or two or three

) Pm me any suggestions you have

gwcaton · 04-25-2005, 07:17 AM

Quote:

Originally Posted by Alaric

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

Slow is better than too fast. More likely to be a permanent loss. My BF I'm guessing at 12 % (abs are slightly visible, have a few veins becoming visible here and there . When the veins in my lower abs come back I'll be real close to where I want to be )

yeah , if I bulk it would only be for a few weeks, 4 max probably. And that would be more for the SHOCK value so my body doesn't adapt to the cutting diet so easily .

No beaches around here

But I am putting in a pool this summer , not sure how I'll like that . I live on the main drag here in town, on a curve. Hope my glaring white body doesn't cause someone to have an accident ! LOL

Rocco32 · 04-25-2005, 07:46 AM

Great first time back to Power week Gary

Felt good eh?

gwcaton · 04-25-2005, 07:49 AM

Quote:

Originally Posted by Rocco32

Great first time back to Power week Gary

Felt good eh?

Morning Rocco

Thanks ! Yes it did ! I'm just about ready to head out to the gym to kill my legs

Rocco32 · 04-25-2005, 07:55 AM

Quote:

Originally Posted by gwcaton

Morning Rocco

Thanks ! Yes it did ! I'm just about ready to head out to the gym to kill my legs

Have a blast

Velvet · 04-25-2005, 11:46 AM

gwcaton · 04-25-2005, 12:42 PM

Quote:

Originally Posted by Velvet

OMG !!!! Velvet was here and I missed it !!

I need t oprint this post for a keep sake . LOL

Where you been gorgeous ? Gonna be around more often ?

gwcaton · 04-25-2005, 01:15 PM

Powertec Squats -
360 x 6
360 x 6
380 x 6
Not 500 but ya got to start somehwere. LOL Try 400 next time . Don't mind doing 3 min RI's on these.
http://bestbuyfitness.webdirectbrand...4920134712.jpg -

Vertical leg press -
230 x 6
250 x 6
270 x 6
270 was just about right. Start with 280 next time

Leg extensions -
90 x 6
90 x 6
Even at this light of weight my knee didn't really care that much for these. Will keep it light for awhile unless some pain sets in during the next few days . Then I will can this exercise. haven't done them in 4 months .

Lying leg curls -
75 x 6
85 x 6
try 90-95 next time . haven't done these in 4 months. Since last time i did P/RR/S

SLDL -
215 x 6
215 x 6
235 x 6
could of gone heavier but grip was getting weak. No straps

start w/235 next time

Standing calf raises -
270 x 6
320 x 6
320 x 6
good rom and squeeze. start w/320 next time

Seated calf raises -
180 x 6
200 x 6
start w/200 next time

Notes:
My legs definetly knew they were in a battle today. Still a little wobbly. LOL but if they think it will be easier next time they are wrong !!! Grow you little bastards !!! Pardon my french !! I get carried away sometimes ! LOL

Time was probably 1 hr 15-20 min. Too long to suit me . I am thinking i may have to use at least one of my 3 off days as a calves/abs day to cut some time off my wo's. At least during power week. ill have to see how RR/S go time -wise since the RI's are shorter.

Archangel · 04-25-2005, 04:03 PM

Those are some awesome numbers there Gary!!! I'm thinkin about goin back to P/RR/S here within the next week to 2 weeks!!! Your making me envious Brother, Incredible w/o!!! Are Powertec squats the ones that fit over your shoulders and you hold on to the sides of the bar?

gwcaton · 04-25-2005, 05:19 PM

Quote:

Originally Posted by Archangel

Those are some awesome numbers there Gary!!! I'm thinkin about goin back to P/RR/S here within the next week to 2 weeks!!! Your making me envious Brother, Incredible w/o!!! Are Powertec squats the ones that fit over your shoulders and you hold on to the sides of the bar?

Thanks Angel,
yup , those are the ones

I use it for my standing calf raises too. The guy in the pic is squating with his feet on the angled treadplate but i do mine standing on the floor. The treadplate makes it more like a hack squat to me and thats how i will do my hacks this time through instead of holding the BB behind me.

Seanp156 · 04-25-2005, 06:30 PM

Quote:

Originally Posted by DeadBolt

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

What exactly is team MoFo?

gwcaton · 04-25-2005, 06:37 PM

Quote:

Originally Posted by Seanp156

What exactly is team MoFo?

Sean,

Well basically it's just a joke . A couple of others , Burner and Deadbolt, and myself started complimenting each other on our workouts by calling each other a MoFo. Ended up making a little signature to go along with it.

Thanks for dropping in and asking . You're more than welcome to come back anytime .

Seanp156 · 04-25-2005, 06:46 PM

Lol, np. I've been stopping in and out of your journal, but haven't really posted anything yet. I'm about to start my P/RR/S routine for the next 9 weeks tomorrow, I can't wait after taking a week off

b_reed23 · 04-25-2005, 07:33 PM

Okay all you MOFOs!!!!!!!! I am ready and willing to be the first female to "follow through" on the initiation!!

Archangel · 04-25-2005, 07:36 PM

How does that make your back feel? Do you feel like your in a locked range of motion, or does it feel free? Am I making sense???

Seanp156 · 04-25-2005, 07:48 PM

I've used the same type of squat machine at one of my friends house a couple times before. It's alright I guess, it feels like it works the leg and core decently, but it's pretty much a locked range of motion, I'd prefer to do normal squats if it's possible.

gwcaton · 04-25-2005, 08:35 PM

Quote:

Originally Posted by Archangel

How does that make your back feel? Do you feel like your in a locked range of motion, or does it feel free? Am I making sense???

feels comfortable , natural to me . A lot better than Smith squats.

gwcaton · 04-25-2005, 08:37 PM

Quote:

Originally Posted by Seanp156

I've used the same type of squat machine at one of my friends house a couple times before. It's alright I guess, it feels like it works the leg and core decently, but it's pretty much a locked range of motion, I'd prefer to do normal squats if it's possible.

I probably would too but like a dummy I gave my cage to my son-in-law. I had to get rid of something , ran out of room in the garage . LOL

gwcaton · 04-25-2005, 08:38 PM

Quote:

Originally Posted by b_reed23

Okay all you MOFOs!!!!!!!! I am ready and willing to be the first female to "follow through" on the initiation!!

WOOHOO !!!!!!!!! You're as gutsy as you are pretty !!!

Alaric · 04-25-2005, 09:16 PM

Nice workout session there, just a quick question. Do you see any advantages to doing your workouts "pyramid" style instead of "reverse pyramid?"

DeadBolt · 04-25-2005, 09:28 PM

Quote:

Originally Posted by b_reed23

Okay all you MOFOs!!!!!!!! I am ready and willing to be the first female to "follow through" on the initiation!!

Sorry to say good lookin but babsie was the first female to get in...

....but can I still do all the kinky things I've been thinkin of

We welcome you with open arms!!

04-25-2005, 07:46 AM	#1536
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great first time back to Power week Gary Felt good eh?
	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...

04-25-2005, 01:15 PM	#1541
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Legs 4-25-05 Powertec Squats - 360 x 6 360 x 6 380 x 6 Not 500 but ya got to start somehwere. LOL Try 400 next time . Don't mind doing 3 min RI's on these. http://bestbuyfitness.webdirectbrand...4920134712.jpg - Vertical leg press - 230 x 6 250 x 6 270 x 6 270 was just about right. Start with 280 next time Leg extensions - 90 x 6 90 x 6 Even at this light of weight my knee didn't really care that much for these. Will keep it light for awhile unless some pain sets in during the next few days . Then I will can this exercise. haven't done them in 4 months . Lying leg curls - 75 x 6 85 x 6 try 90-95 next time . haven't done these in 4 months. Since last time i did P/RR/S SLDL - 215 x 6 215 x 6 235 x 6 could of gone heavier but grip was getting weak. No straps start w/235 next time Standing calf raises - 270 x 6 320 x 6 320 x 6 good rom and squeeze. start w/320 next time Seated calf raises - 180 x 6 200 x 6 start w/200 next time Notes: My legs definetly knew they were in a battle today. Still a little wobbly. LOL but if they think it will be easier next time they are wrong !!! Grow you little bastards !!! Pardon my french !! I get carried away sometimes ! LOL Time was probably 1 hr 15-20 min. Too long to suit me . I am thinking i may have to use at least one of my 3 off days as a calves/abs day to cut some time off my wo's. At least during power week. ill have to see how RR/S go time -wise since the RI's are shorter.
	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

04-25-2005, 04:03 PM	#1542
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Those are some awesome numbers there Gary!!! I'm thinkin about goin back to P/RR/S here within the next week to 2 weeks!!! Your making me envious Brother, Incredible w/o!!! Are Powertec squats the ones that fit over your shoulders and you hold on to the sides of the bar?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-25-2005, 06:46 PM	#1546
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Lol, np. I've been stopping in and out of your journal, but haven't really posted anything yet. I'm about to start my P/RR/S routine for the next 9 weeks tomorrow, I can't wait after taking a week off
	My Journal

04-25-2005, 07:36 PM	#1548
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	How does that make your back feel? Do you feel like your in a locked range of motion, or does it feel free? Am I making sense???
	"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, 09:23 PM	#1532
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	ahh, well its good to see that you're training after your injury. What happened anyways (was it workout related)? What your stats right now (height, weight, and bf wise) if ya don't mind me asking?

04-25-2005, 11:46 AM	#1539
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2

04-25-2005, 07:33 PM	#1547
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,212 Photos: 34	Okay all you MOFOs!!!!!!!! I am ready and willing to be the first female to "follow through" on the initiation!!

04-25-2005, 07:48 PM	#1549
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	I've used the same type of squat machine at one of my friends house a couple times before. It's alright I guess, it feels like it works the leg and core decently, but it's pretty much a locked range of motion, I'd prefer to do normal squats if it's possible.
	My Journal

04-25-2005, 09:16 PM	#1553
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Nice workout session there, just a quick question. Do you see any advantages to doing your workouts "pyramid" style instead of "reverse pyramid?"