G-dub's P/RR/S

Rocco32 · 08-24-2004, 08:42 AM

Here you go Saph- http://www.bulknutrition.com/?products_id=136

It's for sustained energy and electrolytes

Sapphire · 08-24-2004, 09:23 AM

Ohh cool Rock!! THANKS!!! Do you use it as well???

Rocco32 · 08-24-2004, 10:29 AM

When I biked a few years ago I used it and loved it for endurance. But not anymore because of the sugar. I try not to have any extra sugar anymore.

gwcaton · 08-24-2004, 11:16 AM

Quote:

Originally Posted by rock4832

When I biked a few years ago I used it and loved it for endurance. But not anymore because of the sugar. I try not to have any extra sugar anymore.

I try not to have any more sugar either. Matter of fact the cytomax is probably the only "extra" sugar i have in my diet. Except cheat day.
I bought it to beat the DMS. It's working so far and I only use one scoop and only during my wo.

gwcaton · 08-24-2004, 11:38 AM

Seated calf raises
3 sets 210 x 6

Standing calf raises
285 x 6
295 x 6
305 x 6
Guess i better start with 305 next time.

Kneeling cable crunches
130 x 6
140 x 6
140 x 4

Lying knee raises
2 sets 45 x 6
55 x 6
start with 55 next time

Notes:
Still no soreness from any wo's since starting Cytomax on sunday

Today's 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 chicken
1/2 c kidney beans
1/2 c brown rice
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 protein shake
1 tbsp Nat Pb
water

Notes:
Hmmmm , my schedule at week changed this week so instead of a cheat day on Saturday I think I'll have 2 cheat meals, one Thursday and one Saturday . Got to have my Saturday night pizza, if I don't show up the owners get worried. I haven't missed a Saturday night there since they opened 1 1/2 years ago.

Damn , Thats a bunch of pizza !

Rocco32 · 08-24-2004, 02:07 PM

Quote:

Originally Posted by gwcaton

I try not to have any more sugar either. Matter of fact the cytomax is probably the only "extra" sugar i have in my diet. Except cheat day.
I bought it to beat the DMS. It's working so far and I only use one scoop and only during my wo.

If I thought I could afford the sugar I would definately take it again too! ICE works well for me concerning DMS. But yeah, that stuff is good!

PreMier · 08-24-2004, 04:24 PM

gwcaton · 08-24-2004, 04:27 PM

Quote:

Originally Posted by PreMier

dms?

Delayed Muscle Soreness probably not the correct terminology but what the heck

PreMier · 08-24-2004, 04:41 PM

Yea, I thought thats what you meant. I usually hear doms(daily onset muscle soreness).

I miss getting sore lol

gwcaton · 08-25-2004, 12:34 PM

Rack deadlifts
215 x 6
225 x 6
245 x 6
Up from last power wo

DB Rows
95 x 6
2 sets of 90 x 6

Weighted chins
3 sets of 40 x 6

CG seated rows
235 x 6
235 x 4
205 x 6
First 2 sets were a little too heavy , poor form

Notes:
4 min. RI's

Todays Diet
Meal 1
1/2 c oatmeal w/ protein
1 c cottage cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp natpb
water
meal 3
6 oz tuna
1/2 c brown rice
1/2 c kidney beans
water
Meal 4
16 oz protein shake
water
meal 5
4 oz lean beef patty
1/2 c green beans
1 c brocolli
water
Meal 6
16 oz protein shake
tbsp nat pb
water

fantasma62 · 08-25-2004, 12:36 PM

Hey Gary, thanks again for your comments, they definitely help....

gwcaton · 08-25-2004, 12:38 PM

Quote:

Originally Posted by fantasma62

Hey Gary, thanks again for your comments, they definitely help....

No problem Tony ! I enjoy your journal and am looking forward to you reaching your goals !

gwcaton · 08-26-2004, 07:40 AM

Getting a late start today ! Not usually off onThursday but the produce manager wants off Saturday so switched days .

I need to get my as out to the gym though. lots to do today after I work out . I'll finish my coffee first and read some more journals though before i go

gwcaton · 08-26-2004, 03:18 PM

Seated calf raises
3 sets of 210 x 6

Standing calf raises
3 sets 305 x 6

Kneeling cable crunches
3 sets 130 x 6
Sets 2 & 3 were down 10 lbs from Tuesday

Lying knee raises
55 x 6
2 sets 60 x 6
sets 2 & 3 were an increase. Had to make up for the drop in kneeling crunches

Notes:
4 min RI's for calves
3 min RI's for abs

Todays diet
Meal 1
Slice of roast beef
slice of ham
slice of turkey
Leaf lettuce salad w/green peppers, broc , cauliflower and tomatoes. Since this was a "cheat " meal I had a whole tbsp of Ranch dressing

Tea
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
16 oz protein shake
water
Meal 4
Damn ! I forgot to update this last night and i don't remember what i ate !
Meal 5
16 oz protein shake
tbsp nat pb
water
Notes:
Only 5 meals today . Got up late since I didn't have to work

Rocco32 · 08-26-2004, 03:22 PM

Killer w/o there. Don't you find it hard to go to the gym just to do calves and abs though?

gwcaton · 08-26-2004, 03:23 PM

Quote:

Originally Posted by rock4832

Killer w/o there. Don't you find it hard to go to the gym just to do calves and abs though?

Nope , I wo at home !

Rocco32 · 08-26-2004, 03:27 PM

That's right, DUH!!

gwcaton · 08-27-2004, 11:37 AM

Barbell curls
2 sets 95 x 6
try 100 next time

Cable preacher curl
2 sets 70 x 6
reps were up from last time

Hammer curls
2 sets 45 x 6

CG bench press
3 sets 205 x 6
increase next time

Skullcrushers
2 sets 70 x 6

Single arm db extensions
2 sets 35 x 6

Notes:
4 min RI's Damn its hard for me to sit for that long !

Today's 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
4 oz lean beef patty
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz chicken
2 oz beef
1/4 c rice
1/4 c refried beans
tea
Mixing it up and using up some stuff in the fridge .

Meal 6
16 oz protein shake
1 tbsp nat pb
water

JerseyDevil · 08-27-2004, 08:02 PM

Nice workout. Especially the CG bench press

.

gwcaton · 08-27-2004, 08:34 PM

Quote:

Originally Posted by JerseyDevil

Nice workout. Especially the CG bench press

.

Thanks JD !
Hey did you hear back from Tyco ?

fantasma62 · 08-27-2004, 09:29 PM

Quote:

Originally Posted by gwcaton

Barbell curls
2 sets 95 x 6
try 100 next time

Cable preacher curl
2 sets 70 x 6
reps were up from last time

Hammer curls
2 sets 45 x 6

CG bench press
3 sets 205 x 6
increase next time

Skullcrushers
2 sets 70 x 6

Single arm db extensions
2 sets 35 x 6

Notes:
4 min RI's Damn its hard for me to sit for that long !

Today's 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
4 oz lean beef patty
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz chicken
2 oz beef
1/4 c rice
1/4 c refried beans
tea
Mixing it up and using up some stuff in the fridge .

Meal 6
16 oz protein shake
1 tbsp nat pb
water

Great workout Gary, what blows me away is the barbell curls. 95 pounds? I can barely do the olympic bar

.
Great job, keep it up.

gwcaton · 08-27-2004, 09:49 PM

Quote:

Originally Posted by fantasma62

Great workout Gary, what blows me away is the barbell curls. 95 pounds? I can barely do the olympic bar

.
Great job, keep it up.

Hey Tony !

Thanks man ! I'm sure you'll see the day you do that and more !

Rissole · 08-27-2004, 10:05 PM

Quote:

Originally Posted by gwcaton

Notes:
4 min RI's Damn its hard for me to sit for that long !

Ummmm, don't

I never do.... i think its just important to have a fairly long RI so you feel fully charged for your next set

08-24-2004, 08:42 AM	#181
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Here you go Saph- http://www.bulknutrition.com/?products_id=136 It's for sustained energy and electrolytes
	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...

08-24-2004, 09:23 AM	#182
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Ohh cool Rock!! THANKS!!! Do you use it as well???
	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

08-24-2004, 10:29 AM	#183
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	When I biked a few years ago I used it and loved it for endurance. But not anymore because of the sugar. I try not to have any extra sugar anymore.
	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...

08-24-2004, 11:38 AM	#185
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Abs/calves Aug. 24, 2004 Seated calf raises 3 sets 210 x 6 Standing calf raises 285 x 6 295 x 6 305 x 6 Guess i better start with 305 next time. Kneeling cable crunches 130 x 6 140 x 6 140 x 4 Lying knee raises 2 sets 45 x 6 55 x 6 start with 55 next time Notes: Still no soreness from any wo's since starting Cytomax on sunday Today's 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 chicken 1/2 c kidney beans 1/2 c brown rice 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 protein shake 1 tbsp Nat Pb water Notes: Hmmmm , my schedule at week changed this week so instead of a cheat day on Saturday I think I'll have 2 cheat meals, one Thursday and one Saturday . Got to have my Saturday night pizza, if I don't show up the owners get worried. I haven't missed a Saturday night there since they opened 1 1/2 years ago. Damn , Thats a bunch of pizza ! Last edited by gwcaton : 08-24-2004 at 04:55 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

08-24-2004, 04:24 PM	#187
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	dms?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-24-2004, 04:41 PM	#189
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	Yea, I thought thats what you meant. I usually hear doms(daily onset muscle soreness). I miss getting sore lol
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-25-2004, 12:34 PM	#190
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Back Aug. 25, 2004 Rack deadlifts 215 x 6 225 x 6 245 x 6 Up from last power wo DB Rows 95 x 6 2 sets of 90 x 6 Weighted chins 3 sets of 40 x 6 CG seated rows 235 x 6 235 x 4 205 x 6 First 2 sets were a little too heavy , poor form Notes: 4 min. RI's Todays Diet Meal 1 1/2 c oatmeal w/ protein 1 c cottage cheese water Meal 2 16 oz protein shake 1 ww bread w/tbsp natpb water meal 3 6 oz tuna 1/2 c brown rice 1/2 c kidney beans water Meal 4 16 oz protein shake water meal 5 4 oz lean beef patty 1/2 c green beans 1 c brocolli water Meal 6 16 oz protein shake tbsp nat pb water
	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

08-25-2004, 12:36 PM	#191
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hey Gary, thanks again for your comments, they definitely help....
	-Tony- HIHT: High Intensity Hybrid Training

08-26-2004, 07:40 AM	#193
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Getting a late start today ! Not usually off onThursday but the produce manager wants off Saturday so switched days . I need to get my as out to the gym though. lots to do today after I work out . I'll finish my coffee first and read some more journals though before i go
	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

08-26-2004, 03:18 PM	#194
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	power calves / abs aug. 26, 2004 Seated calf raises 3 sets of 210 x 6 Standing calf raises 3 sets 305 x 6 Kneeling cable crunches 3 sets 130 x 6 Sets 2 & 3 were down 10 lbs from Tuesday Lying knee raises 55 x 6 2 sets 60 x 6 sets 2 & 3 were an increase. Had to make up for the drop in kneeling crunches Notes: 4 min RI's for calves 3 min RI's for abs Todays diet Meal 1 Slice of roast beef slice of ham slice of turkey Leaf lettuce salad w/green peppers, broc , cauliflower and tomatoes. Since this was a "cheat " meal I had a whole tbsp of Ranch dressing Tea Meal 2 16 oz protein shake 1 ww bread w/tbsp nat pb water Meal 3 16 oz protein shake water Meal 4 Damn ! I forgot to update this last night and i don't remember what i ate ! Meal 5 16 oz protein shake tbsp nat pb water Notes: Only 5 meals today . Got up late since I didn't have to work Last edited by gwcaton : 08-27-2004 at 04:59 AM.
	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

08-26-2004, 03:22 PM	#195
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Killer w/o there. Don't you find it hard to go to the gym just to do calves and abs though?
	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...

08-26-2004, 03:27 PM	#197
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's right, DUH!!
	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...

08-27-2004, 11:37 AM	#198
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Arms Aug. 27 , 2004 Barbell curls 2 sets 95 x 6 try 100 next time Cable preacher curl 2 sets 70 x 6 reps were up from last time Hammer curls 2 sets 45 x 6 CG bench press 3 sets 205 x 6 increase next time Skullcrushers 2 sets 70 x 6 Single arm db extensions 2 sets 35 x 6 Notes: 4 min RI's Damn its hard for me to sit for that long ! Today's 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 4 oz lean beef patty 1/2 sweet potato 1/2 c blackeyed peas water Meal 4 16 oz protein shake water Meal 5 4 oz chicken 2 oz beef 1/4 c rice 1/4 c refried beans tea Mixing it up and using up some stuff in the fridge . Meal 6 16 oz protein shake 1 tbsp nat pb water Last edited by gwcaton : 08-27-2004 at 07:55 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

08-27-2004, 08:02 PM	#199
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Nice workout. Especially the CG bench press .

08-27-2004, 10:12 PM	#204
gwcaton Lookin' for abs ! Elite Member &nbs