G-dub's P/RR/S

PreMier · 04-28-2005, 10:45 PM

Fuck no.. my job is comission only! Oh, and Im almost done with two weeks and havent made a dime. It will turn around soon though, most that start there dont do well the first few weeks.

Rocco32 · 04-29-2005, 01:48 AM

Quote:

Originally Posted by gwcaton

Standing BB press -
115 x 6
120 x 6 PR
120 x 6
better than I was expecting . might try 125 next time

Upright rows-
105 x 6
105 x 6
115 x 6
use 115 next time

Cheat laterals -
2 set s 40 x 6
guessed just right on this one

C.g. Bench Press -
125 x 6 too light
150 x 6 still light
170 x 6 just right
use 170 next time

Triceps pressdown -
85 x 6
90 x 6
try 95 next time

rev grip pressdown -
55 x 6 too light

Seated calf raises -
3 sets 200 x 6
good wt. , good reps

Standing calf raises -
2 sets 320 x 6
good wt. , good reps

Notes:
3 min RI's on upper body work , 2 min RI's on calves
Ok workout. Looking forward to the second time through to see how much better it will be .

2 days off from training !! then its Rep Range week .

Great work and PB's!!! Might up weight next time? You BETTER up the weight, your tearing it up boy!!

Rissole · 04-29-2005, 02:18 AM

Hey Gary, looks like your doing increadible as usual

It'll take you a bit to get back to knowing your w8's for heavy, then when your hittin it right.... lookout...!! Ouch

gwcaton · 04-29-2005, 05:40 AM

Quote:

Originally Posted by Seanp156

Nice PR on the standing military press

. For some reason on military press, I can use a higher combined weight using dumbbells than I can using a barbell

I guess it lets me use a more natural ROM.

Thanks ,

That it really strange yet incredible about your Db presses !

gwcaton · 04-29-2005, 05:42 AM

Quote:

Originally Posted by PreMier

Fuck no.. my job is comission only! Oh, and Im almost done with two weeks and havent made a dime. It will turn around soon though, most that start there dont do well the first few weeks.

You are eveidently more patient than I thought ! 2 weeks, no commision, I think I'd be out the door looking for something else. I'd make the same money while looking . LOL

Hope it turns around for you REAL quick

gwcaton · 04-29-2005, 05:45 AM

Quote:

Originally Posted by Rocco32

Great work and PB's!!! Might up weight next time? You BETTER up the weight, your tearing it up boy!!

Morning Rocco

well you know , I Might
Have a great weekend !

gwcaton · 04-29-2005, 05:46 AM

Quote:

Originally Posted by Rissole

Hey Gary, looks like your doing increadible as usual

It'll take you a bit to get back to knowing your w8's for heavy, then when your hittin it right.... lookout...!! Ouch

Hey , it's the Beast Master ! You're right

Thanks .

Rissole · 04-29-2005, 06:30 AM

You better have a great weekend....

How can i be the beast master when you are older and wiser o' great omnipotent one...??? If i look like you at later down the track... i'll be pumped

gwcaton · 04-29-2005, 06:39 AM

Quote:

Originally Posted by Rissole

You better have a great weekend....

How can i be the beast master when you are older and wiser o' great omnipotent one...??? If i look like you at later down the track... i'll be pumped

Wow !! You taking motivational classes ?! THANKS !

But unless some tragedy occurs betwen now and when ever, I 'm sure you will look a hell of a lot better than me down the track

Oh and have a great weekend too. I will probably do legs Saturday evening since I have a family reunion Sunday.

Archangel · 04-30-2005, 12:40 PM

Brother Gary, I like the Minutemens logo, looks kinda like the Patriots!!! Have fun with the Family reunion, those can be incredibly fun!!! Can't wait to see your numbers on legs today!!!

MorteSubite · 04-30-2005, 04:36 PM

Great workout GW! I'm heading into rep range week next as well.

gwcaton · 04-30-2005, 07:09 PM

Quote:

Originally Posted by Archangel

Brother Gary, I like the Minutemens logo, looks kinda like the Patriots!!! Have fun with the Family reunion, those can be incredibly fun!!! Can't wait to see your numbers on legs today!!!

Angel ,
that is a pretty neat logo. Family reunion will be pretty good. lots of little kids to keep us entertained!

gwcaton · 04-30-2005, 07:10 PM

Quote:

Originally Posted by MorteSubite

Great workout GW! I'm heading into rep range week next as well.

Thanks,
Getting ready to post my first RR wo . No laffing , remember , I'm old ! LOL

gwcaton · 04-30-2005, 07:44 PM

Leg Extensions -
2 sets 90 x 7
Still going light . left knee still not up to par
controlled reps with a good sqeeze at the top

Hack Squats -
3 sets 270 x 10
tried 320 for my first set got 2 reps . LOL Guess the warmup sets/work sets of extensions took a toll. thats what happens when you do a isolation exercise first , so I'm told .
stick w/270 until can get 3x12

Single leg squats -
3 sets 55 x 13
Haven't done these in over 4 months . Only took one set on one leg to remind me that I HATE these . They are so damn hard to do ( exhausting).
Started w/ right leg on 1st set, left leg on 2nd set then back to rt for 3rd. Start with left leg first next time.
Stick with 55 until get 3x15. Oh did these on the smith machine . If I tried these with a bb or db I'd fall over every other rep !! LOL

Lying leg curl -
2 sets 75 x 9
good wt. good reps
Started feeling woozie. Don't think it was from the wo. I think my body wasn't use to working out w/food in my tummy.

DB SLDL -
3 sets 65 x 12
Try 70 next time . first set thought 65 was light, 2nd set thought different, 3rd set was just right, maybe . Maybe meaning I had just finished my first rep and the wife walks in and starts talking to me . Two , she's still talking . Three ! She's still talking . FOUR ! She stopped talking. Five , Six, Seven, eight, nine, ten , ellleeeven , Tweeellllvvvee!!!. Thank you !

Anyway, never done these before. did these on a "stack " of 2 of the high density rubber pads to add to the ROM. WOW !!! And seemed easier to keep the tension on the hams than with a BB. But I'll still do both.

Single leg curls -
25 x 15
25 x 12
good weight , good reps !
started w/rt leg first on first set , left leg on 2nd set. Start w/left leg on 1st set next time.

Standing calf raises -
3 sets 270 x 9
good weight , good reps !

Seated calf raises -
140 x 12 too light
160 x 12 better
start at 160 next time

single leg calf raises -
90 x 12
a bit heavy ,didn't get the rep range I wanted but will stick w/90 until I get 15 reps.

Notes:
2 min RI's
Didn't take but 20 minutes for me to remember that this is the wo I hate the most. RR is the toughest week for me (especially this wo).

Give me a power leg wo anytime

Finished this wo about 3 hrs ago and my legs are still weak. Doesn't look that intense on paper but it wiped me out !

Pylon · 04-30-2005, 08:29 PM

Dude! Those calf weights are righteous! Very impressive!

I can't stand having someone talk to me when I lift. I can only imagine what it would be like if my wife showed up at my gym. Yikes.

gwcaton · 04-30-2005, 08:32 PM

Quote:

Originally Posted by Pylon

Dude! Those calf weights are righteous! Very impressive!

I can't stand having someone talk to me when I lift. I can only imagine what it would be like if my wife showed up at my gym. Yikes.

Thanks man !

Oh that would be something wouldn't it ! I workout at home and it was bad enough. Can't imagine what it would of looked like in a gym .

MorteSubite · 04-30-2005, 08:36 PM

Damn, you're pushing a ton of weight around! Nice workout (except for the interruption of course, that's rough).

I need to add calves into my workout soon but I'm too scared about putting myself out of commission again.

gwcaton · 04-30-2005, 08:41 PM

Quote:

Originally Posted by MorteSubite

Damn, you're pushing a ton of weight around! Nice workout (except for the interruption of course, that's rough).

I need to add calves into my workout soon but I'm too scared about putting myself out of commission again.

Thanks !

When you start back up on calves just go light until you feel ready , Don't just jump in feet first. No pun intended , oh alright, it was a pun ! LOL

Seanp156 · 04-30-2005, 09:12 PM

Crazy weight on the Hacks Squats, that's very nice

And I thought if it was to the letter, you did 3 sets on everything?

DeadBolt · 05-01-2005, 12:02 AM

Heya gw...awsome w/o. I agree RR legs is by far the most demaning workout of the 3 weeks. Always hated it!!!

Rocco32 · 05-01-2005, 05:18 AM

Great w/o! Doesn't your wife know not to bother you in your gym? Time to teach her a lesson

RR legs is hardest for me as well. But it can also be the most rewarding at the end.

yellowmoomba · 05-01-2005, 05:20 AM

That was funny about your wife "still" talking.... haha

gwcaton · 05-01-2005, 05:25 AM

Quote:

Originally Posted by Seanp156

Crazy weight on the Hacks Squats, that's very nice

And I thought if it was to the letter, you did 3 sets on everything?

Thanks Sean,

You're probably right. I'd have to go look again . LOL

04-28-2005, 10:45 PM	#1621
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Fuck no.. my job is comission only! Oh, and Im almost done with two weeks and havent made a dime. It will turn around soon though, most that start there dont do well the first few weeks.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-29-2005, 02:18 AM	#1623
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Hey Gary, looks like your doing increadible as usual It'll take you a bit to get back to knowing your w8's for heavy, then when your hittin it right.... lookout...!! Ouch
	My Journal

04-29-2005, 06:30 AM	#1628
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	You better have a great weekend.... How can i be the beast master when you are older and wiser o' great omnipotent one...??? If i look like you at later down the track... i'll be pumped
	My Journal

04-30-2005, 12:40 PM	#1630
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Brother Gary, I like the Minutemens logo, looks kinda like the Patriots!!! Have fun with the Family reunion, those can be incredibly fun!!! Can't wait to see your numbers on legs today!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-30-2005, 04:36 PM	#1631
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Great workout GW! I'm heading into rep range week next as well.
	Morte's P/RR/S Abuse Journal

04-30-2005, 07:44 PM	#1634
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rep Range Legs 4-30-05 Leg Extensions - 2 sets 90 x 7 Still going light . left knee still not up to par controlled reps with a good sqeeze at the top Hack Squats - 3 sets 270 x 10 tried 320 for my first set got 2 reps . LOL Guess the warmup sets/work sets of extensions took a toll. thats what happens when you do a isolation exercise first , so I'm told . stick w/270 until can get 3x12 Single leg squats - 3 sets 55 x 13 Haven't done these in over 4 months . Only took one set on one leg to remind me that I HATE these . They are so damn hard to do ( exhausting). Started w/ right leg on 1st set, left leg on 2nd set then back to rt for 3rd. Start with left leg first next time. Stick with 55 until get 3x15. Oh did these on the smith machine . If I tried these with a bb or db I'd fall over every other rep !! LOL Lying leg curl - 2 sets 75 x 9 good wt. good reps Started feeling woozie. Don't think it was from the wo. I think my body wasn't use to working out w/food in my tummy. DB SLDL - 3 sets 65 x 12 Try 70 next time . first set thought 65 was light, 2nd set thought different, 3rd set was just right, maybe . Maybe meaning I had just finished my first rep and the wife walks in and starts talking to me . Two , she's still talking . Three ! She's still talking . FOUR ! She stopped talking. Five , Six, Seven, eight, nine, ten , ellleeeven , Tweeellllvvvee!!!. Thank you ! Anyway, never done these before. did these on a "stack " of 2 of the high density rubber pads to add to the ROM. WOW !!! And seemed easier to keep the tension on the hams than with a BB. But I'll still do both. Single leg curls - 25 x 15 25 x 12 good weight , good reps ! started w/rt leg first on first set , left leg on 2nd set. Start w/left leg on 1st set next time. Standing calf raises - 3 sets 270 x 9 good weight , good reps ! Seated calf raises - 140 x 12 too light 160 x 12 better start at 160 next time single leg calf raises - 90 x 12 a bit heavy ,didn't get the rep range I wanted but will stick w/90 until I get 15 reps. Notes: 2 min RI's Didn't take but 20 minutes for me to remember that this is the wo I hate the most. RR is the toughest week for me (especially this wo). Give me a power leg wo anytime Finished this wo about 3 hrs ago and my legs are still weak. Doesn't look that intense on paper but it wiped me out !
	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

04-30-2005, 08:29 PM	#1635
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Dude! Those calf weights are righteous! Very impressive! I can't stand having someone talk to me when I lift. I can only imagine what it would be like if my wife showed up at my gym. Yikes.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

04-30-2005, 08:36 PM	#1637
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Damn, you're pushing a ton of weight around! Nice workout (except for the interruption of course, that's rough). I need to add calves into my workout soon but I'm too scared about putting myself out of commission again.
	Morte's P/RR/S Abuse Journal

04-30-2005, 09:12 PM	#1639
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Crazy weight on the Hacks Squats, that's very nice And I thought if it was to the letter, you did 3 sets on everything?
	My Journal

05-01-2005, 12:02 AM	#1640
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Heya gw...awsome w/o. I agree RR legs is by far the most demaning workout of the 3 weeks. Always hated it!!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-01-2005, 05:18 AM	#1641
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great w/o! Doesn't your wife know not to bother you in your gym? Time to teach her a lesson RR legs is hardest for me as well. But it can also be the most rewarding at the end.
	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...

05-01-2005, 05:20 AM	#1642
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	That was funny about your wife "still" talking.... haha
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."