G-dub's P/RR/S

gwcaton · 08-20-2004, 04:33 AM

Quote:

Originally Posted by I'm Trying

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

GOOD JOB GARY!!!!

Matthew,
Thanks ! Thats great as long as you don't post any pics of you in the short skirt and pom poms

JerseyDevil · 08-20-2004, 06:54 AM

gwcaton · 08-20-2004, 11:40 AM

Ez curl / cg chins - ss
50 x 10 ..... BW x 10
60 x 10 ..... BW x 10
try 65 on EZ curl next time

Cable preacher curl / reverse curl - ss
60 x 8 ....................... 45 x 8
60 x 6 ........................ 45 x 8

1 arm cable curl - ds
20 x 10, 15 x 10

Rev Push downs / incline overhead extensions- ss
45 x 10 ........... 50 x 8
55 x 10 ........... 50 x 8
Start with 55 on push downs next time

Weighted bench dips - ds
45 x 10, 35 x 10
first time I've ever done these nedd to go heavier next time

Notes:
Good wo today . Tomorrow is weigh /measure/evaluate day. Will reflect back over the past 3 weeks as i set up my next 3 weeks worth of wo's, too.

Today's Diet

Meal 1
1/2 c oatmeal w/protein
1c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
4 oz lean beef patty
1/2 c blackeye paes
1/2 sweet tater
water
small lettuce, diced tomato salad no dressing
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
grilled onions and green peppers for a change of pace
water
Meal 6
16 oz protein shake
1 tbsp Nat pb
water

atherjen · 08-20-2004, 12:49 PM

Things are looking super duper Gary!

how are you liking the sweet taters?

male cheerleaders eh?

gwcaton · 08-20-2004, 07:20 PM

Quote:

Originally Posted by atherjen

Things are looking super duper Gary!

how are you liking the sweet taters?

male cheerleaders eh?

Thanks Jen !

The sweet taters are great !

And easy to fix which is a plus . Thanks for the tip

gwcaton · 08-22-2004, 07:49 AM

Ok here's what hapened:
Body measurements stayed exactly the same - I can live with that (i guess. It's better than shrinking except at the waist )

Bodyfat measurements stayed the same - not real happy with that, especially since I dropped 300 calories a day last week. But hey at least no increases here .

Bodyweight went UP to 189 - gained 4 lbs

The math says I gained a small amount of fat and a little over 3 lbs LBM - Since this isn't an exact science I'm going to leave diet where it is and see what this week brings . I am cutting by the way. I doubt that I gained 3 lbs muscle. I think my 3 lbs LBM is "Fluids"

Jill,
I was sooooooo busy yesterday i didn't have much of a cheat day so not a lot to report. Munched on peanuts in the morning , had lunch at Pasta House (Baked Mostoccialo (sp) ), munchies during the afternoon , and my usual Saturday night Pizza. I'll try to do better next time

Well i need to get my arse out to the gym for legs !

Jill · 08-22-2004, 12:44 PM

He he I came here to read about your CHEATS!!!!!

To busy to cheat? Me never

And yes, I expect more bad food from you next week.

gwcaton · 08-22-2004, 02:14 PM

Quote:

Originally Posted by Jill

He he I came here to read about your CHEATS!!!!!

To busy to cheat? Me never

And yes, I expect more bad food from you next week.

Yes Mistress Jill !

I hear and will obey

gwcaton · 08-22-2004, 07:00 PM

Squats
350 x 6 Help !
350 x 6 Sombitch !!
350 x 6 Mutha F---ka !!!
50 lbs heavier than 3 weeks ago and 3 weeks ago I thought 300 was going to kill me !

Leg Press
3 sets 350 x 6
tried 400 but it wouldn't budge, the 350 was heavier this time than 3 weeks ago. I am guessing it was because of the increase in squats

single leg extensions
75 x 6
70 x 6
these were tuff too . Damn squats

Lying leg curl
100 x 5
2 sets of 95 x 6
Ahhhhh i liked these I got to lay down !

Stiff legged deadlifts

I tried 3 times to start this exercise but i just didn't have the strength This has never happened to me before . The squats really killed me today .
Should I have substituted something for the deadlits and finished the wo?? Or could I have done the deadlifts later in the day after recooperating ?

4 minute rest intervals

Today's Diet

Meal 1
3 e.w. 1 w.e.
1/2 c oatmeaql w/ protein
water
Meal 2
6 oz chicken
lettuce salad no dressing
1 tbsp nat pb
Meal 3
16 oz protein shake
water
Meal 4
6 oz tuna
1/2 c brown rice
1/2 c blackeyed peas
water
Meal 5
4 oz steak
1/2 c green beans
1/2 c peas
water
Meal 6
16 oz protein shake
tbsp nat pb
water

JerseyDevil · 08-22-2004, 07:08 PM

Damn... your squats are impressive!!!!!!!!!!!

gwcaton · 08-22-2004, 07:27 PM

Quote:

Originally Posted by JerseyDevil

Damn... your squats are impressive!!!!!!!!!!!

thanks JD !

Hey i was reading your journal, sucks about the elbow ! But at least it won't keep you out the gym completely

Paynne · 08-22-2004, 07:46 PM

A 50 lb increase on squats! ....while cutting! You da man.

Speaking of cheats I made one this morning for me and my son; coffee, starbucks coffee ice cream, a banana, 1/2 a mango, brown sugar, PB, and ice cubes blended up in a blender. YUM!

DeadBolt · 08-22-2004, 08:47 PM

Damn those are some crazy squats, and to add that much weight in a cal deficient diet is nuts heh. Like paynne said, you da man.

As for the SLDL's I would say don't worry to much about it this time. I have had that happen to me before as well. LLC's really rip my hams up and don't leave much more energy to spare for my SLDL's. Just make sure you don't do it on a regular basis and you should be fine.

PreMier · 08-22-2004, 09:04 PM

Holy shit, nice Gary.

gwcaton · 08-22-2004, 09:05 PM

Quote:

Originally Posted by Paynne

A 50 lb increase on squats! ....while cutting! You da man.

Speaking of cheats I made one this morning for me and my son; coffee, starbucks coffee ice cream, a banana, 1/2 a mango, brown sugar, PB, and ice cubes blended up in a blender. YUM!

Hey Paynne ! That cheat sounds good !

I think alot of my PR's and increases are mental things . Like 3 weeks ago I thought 300 was going to kill me but it was my first power week workout so I thought maybe I didn't give it my all cos I was unsure of what I was doing so maybe i could do more this time. Plus reading Saturdaynightfevers post on how to squat helped. After reading it is when I went from like 250 to 300 and now 350. I was doing it way wrong evidently.

yeah but the cut is starting out real slow. No cardio , yet. If no change next week I will add some cardio .

thanks again

gwcaton · 08-22-2004, 09:09 PM

Quote:

Originally Posted by DeadBolt

Damn those are some crazy squats, and to add that much weight in a cal deficient diet is nuts heh. Like paynne said, you da man.

As for the SLDL's I would say don't worry to much about it this time. I have had that happen to me before as well. LLC's really rip my hams up and don't leave much more energy to spare for my SLDL's. Just make sure you don't do it on a regular basis and you should be fine.

DeadBolt,
Thanks for stopping in! I read your journal everday, you're doing great

Thanks for the kind words.

gwcaton · 08-22-2004, 09:10 PM

Quote:

Originally Posted by PreMier

Holy shit, nice Gary.

Hey Jake ,
Thanks man ! i can't wait for you to get back in the gym. I miss reading your journal.

gwcaton · 08-23-2004, 12:29 PM

Bench press
3 sets 220 x 6

Incline bench press
205 x 3
2 sets 195 x 5

Weighted dips
3 sets 40 x 6

Seated press
125 x 6
150 x 4
145 x 5

Upright row
3 sets 125 x 6

Cheat lateral
2 sets 40 x 6

Notes:
4 min RI's on chest
3min RI's on shoulders

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 nat pb
water
meal 3
6 oz salmon patty
1/2 c kidney beans
1 ww bread
water
meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1/2 c kidney beans
1/2 c green beans
water
Meal 6
16 oz protein shake
tbsp nat pb
water

JerseyDevil · 08-23-2004, 05:44 PM

How much weight have you lost so far on the cut? Your pressing numbers seem to be down quite a bit.

gwcaton · 08-23-2004, 05:47 PM

Quote:

Originally Posted by JerseyDevil

How much weight have you lost so far on the cut? Your pressing numbers seem to be down quite a bit.

At the most 5 lbs.

JerseyDevil · 08-23-2004, 05:53 PM

Don't worry about it. Get to your cutting goal. Muscle memory is a wonderful thing

.

That's why I hate to cut. You lose so much strength, and for whatever reason, I love feeling strong. Especially at my age, I would say I'd rather have a reasonably lean physique, and be stronger then hell, then ultra lean with ok strength.

Trust me though man... you look great, AND have awesome strength. I speak as someone with shitty genetics to be lean and strong at the same time.

JerseyDevil · 08-23-2004, 06:01 PM

...then on the other hand maybe PP/R/S isn't for you.

gwcaton · 08-23-2004, 06:04 PM

Quote:

Originally Posted by JerseyDevil

Don't worry about it. Get to your cutting goal. Muscle memory is a wonderful thing

.

That's why I hate to cut. You lose so much strength, and for whatever reason, I love feeling strong. Especially at my age, I would say I'd rather have a reasonably lean physique, and be stronger then hell, then ultra lean with ok strength.

Trust me though man... you look great, AND have awesome strength. I speak as someone with shitty genetics to be lean and strong at the same time.

Thanks JD !

I'll do ok . I usually do. But I was getting PR's on my last cut but was doing my own workouts instead of PRRS. Todays wo i think was down more because i was tired. I'm telling ya Sundays wo did me in !

Guess we will find out tomorrow and the next day if it was just me being tired or not. See how the next wo's go. But it's ok if i do lose some strength , Like you said 'Muscle memory".

Thanks !

08-20-2004, 11:40 AM	#153
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	shock arms Aug 20, 2004 Ez curl / cg chins - ss 50 x 10 ..... BW x 10 60 x 10 ..... BW x 10 try 65 on EZ curl next time Cable preacher curl / reverse curl - ss 60 x 8 ....................... 45 x 8 60 x 6 ........................ 45 x 8 1 arm cable curl - ds 20 x 10, 15 x 10 Rev Push downs / incline overhead extensions- ss 45 x 10 ........... 50 x 8 55 x 10 ........... 50 x 8 Start with 55 on push downs next time Weighted bench dips - ds 45 x 10, 35 x 10 first time I've ever done these nedd to go heavier next time Notes: Good wo today . Tomorrow is weigh /measure/evaluate day. Will reflect back over the past 3 weeks as i set up my next 3 weeks worth of wo's, too. Today's Diet Meal 1 1/2 c oatmeal w/protein 1c cott cheese water Meal 2 16 oz protein shake 1 ww bread w/tbsp nat pb water Meal 3 4 oz lean beef patty 1/2 c blackeye paes 1/2 sweet tater water small lettuce, diced tomato salad no dressing Meal 4 16 oz protein shake water Meal 5 6 oz chicken grilled onions and green peppers for a change of pace water Meal 6 16 oz protein shake 1 tbsp Nat pb water Last edited by gwcaton : 08-20-2004 at 07:23 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

08-20-2004, 12:49 PM	#154
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Things are looking super duper Gary! how are you liking the sweet taters? male cheerleaders eh?
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

08-22-2004, 07:49 AM	#156
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	w/m/e results for Aug. 21. 2004 Ok here's what hapened: Body measurements stayed exactly the same - I can live with that (i guess. It's better than shrinking except at the waist ) Bodyfat measurements stayed the same - not real happy with that, especially since I dropped 300 calories a day last week. But hey at least no increases here . Bodyweight went UP to 189 - gained 4 lbs The math says I gained a small amount of fat and a little over 3 lbs LBM - Since this isn't an exact science I'm going to leave diet where it is and see what this week brings . I am cutting by the way. I doubt that I gained 3 lbs muscle. I think my 3 lbs LBM is "Fluids" Jill, I was sooooooo busy yesterday i didn't have much of a cheat day so not a lot to report. Munched on peanuts in the morning , had lunch at Pasta House (Baked Mostoccialo (sp) ), munchies during the afternoon , and my usual Saturday night Pizza. I'll try to do better next time Well i need to get my arse out to the gym for legs !
	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

08-22-2004, 12:44 PM	#157
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	He he I came here to read about your CHEATS!!!!! To busy to cheat? Me neverAnd yes, I expect more bad food from you next week.

08-22-2004, 07:00 PM	#159
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	POWER Legs Aug 22, 2004 Squats 350 x 6 Help ! 350 x 6 Sombitch !! 350 x 6 Mutha F---ka !!! 50 lbs heavier than 3 weeks ago and 3 weeks ago I thought 300 was going to kill me ! Leg Press 3 sets 350 x 6 tried 400 but it wouldn't budge, the 350 was heavier this time than 3 weeks ago. I am guessing it was because of the increase in squats single leg extensions 75 x 6 70 x 6 these were tuff too . Damn squats Lying leg curl 100 x 5 2 sets of 95 x 6 Ahhhhh i liked these I got to lay down ! Stiff legged deadlifts I tried 3 times to start this exercise but i just didn't have the strength This has never happened to me before . The squats really killed me today . Should I have substituted something for the deadlits and finished the wo?? Or could I have done the deadlifts later in the day after recooperating ? 4 minute rest intervals Today's Diet Meal 1 3 e.w. 1 w.e. 1/2 c oatmeaql w/ protein water Meal 2 6 oz chicken lettuce salad no dressing 1 tbsp nat pb Meal 3 16 oz protein shake water Meal 4 6 oz tuna 1/2 c brown rice 1/2 c blackeyed peas water Meal 5 4 oz steak 1/2 c green beans 1/2 c peas water Meal 6 16 oz protein shake tbsp nat pb water Last edited by gwcaton : 08-22-2004 at 07:26 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

08-20-2004, 06:54 AM	#152
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176

08-22-2004, 07:08 PM	#160
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Damn... your squats are impressive!!!!!!!!!!!

08-22-2004, 07:46 PM	#162
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	A 50 lb increase on squats! ....while cutting! You da man. Speaking of cheats I made one this morning for me and my son; coffee, starbucks coffee ice cream, a banana, 1/2 a mango, brown sugar, PB, and ice cubes blended up in a blender. YUM!

08-22-2004, 08:47 PM	#163
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Damn those are some crazy squats, and to add that much weight in a cal deficient diet is nuts heh. Like paynne said, you da man. As for the SLDL's I would say don't worry to much about it this time. I have had that happen to me before as well. LLC's really rip my hams up and don't leave much more energy to spare for my SLDL's. Just make sure you don't do it on a regular basis and you should be fine.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-22-2004, 09:04 PM	#164
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	Holy shit, nice Gary.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-23-2004, 12:29 PM	#168
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power / chest-shoulders Aug . 23, 2004 Bench press 3 sets 220 x 6 Incline bench press 205 x 3 2 sets 195 x 5 Weighted dips 3 sets 40 x 6 Seated press 125 x 6 150 x 4 145 x 5 Upright row 3 sets 125 x 6 Cheat lateral 2 sets 40 x 6 Notes: 4 min RI's on chest 3min RI's on shoulders 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 nat pb water meal 3 6 oz salmon patty 1/2 c kidney beans 1 ww bread water meal 4 16 oz protein shake water Meal 5 6 oz chicken 1/2 c kidney beans 1/2 c green beans water Meal 6 16 oz protein shake tbsp nat pb water Last edited by gwcaton : 08-23-2004 at 07:05 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

08-23-2004, 05:44 PM	#169
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	How much weight have you lost so far on the cut? Your pressing numbers seem to be down quite a bit.

08-23-2004, 05:53 PM	#171
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Don't worry about it. Get to your cutting goal. Muscle memory is a wonderful thing . That's why I hate to cut. You lose so much strength, and for whatever reason, I love feeling strong. Especially at my age, I would say I'd rather have a reasonably lean physique, and be stronger then hell, then ultra lean with ok strength. Trust me though man... you look great, AND have awesome strength. I speak as someone with shitty genetics to be lean and strong at the same time.

08-23-2004, 06:01 PM	#172
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	...then on the other hand maybe PP/R/S isn't for you.