G-dub's P/RR/S

Archangel · 07-19-2005, 08:58 PM

Good lookin w/o Brother Gary!!! Hows the arm now? That Mind/Muscle connection is a hard thing to accomplish on the back muscles, but when you do, LOOK OUT!!! Take care, great comeback!!! I'll be with you my Friend, I'm on a serious CUT!!!

gwcaton · 07-20-2005, 07:36 AM

Quote:

Originally Posted by Archangel

Good lookin w/o Brother Gary!!! Hows the arm now? That Mind/Muscle connection is a hard thing to accomplish on the back muscles, but when you do, LOOK OUT!!! Take care, great comeback!!! I'll be with you my Friend, I'm on a serious CUT!!!

Hey Angel ,

Arm is sore ( good sore ) . So is the chest and the abs are getting there

Serious cut !!! Its a little early isn't it ? How about maintaining so you don't have to cut twice before next May ? Like I know what I'm talking about !

bludevil · 07-20-2005, 11:57 AM

From the w/o, looks like your back and in full force. nice job

gwcaton · 07-20-2005, 12:39 PM

Day off today !

Hey Blu

,

I hope you're right

Pylon · 07-20-2005, 01:57 PM

Heya Gdub. Good to see things are going well.

Archangel · 07-20-2005, 06:58 PM

Quote:

Originally Posted by gwcaton

Hey Angel ,

Arm is sore ( good sore ) . So is the chest and the abs are getting there

Serious cut !!! Its a little early isn't it ? How about maintaining so you don't have to cut twice before next May ? Like I know what I'm talking about !

Glad the arm is doing good for ya!!!

Well, serious in that I want to be around 225 for New Years Day!!! I really want to come in Shredded!!! And I welcome your advice, I've learned quite a bit from you!!!

gwcaton · 07-20-2005, 08:52 PM

Quote:

Originally Posted by Pylon

Heya Gdub. Good to see things are going well.

Hey Power Pylon

So far so good !!!!

gwcaton · 07-20-2005, 08:53 PM

Quote:

Originally Posted by Archangel

Glad the arm is doing good for ya!!!

Well, serious in that I want to be around 225 for New Years Day!!! I really want to come in Shredded!!! And I welcome your advice, I've learned quite a bit from you!!!

Sounds like a plan

I'm sure you'll be the best you've ever been

DeadBolt · 07-21-2005, 09:36 PM

Quote:

Originally Posted by gwcaton

Sounds like a plan

I'm sure you'll be the best you've ever been

Rissole · 07-22-2005, 03:12 AM

Quote:

Originally Posted by gwcaton

cg cable row-
3 sets 130 x 9
strict stuff !! But i think I might still be using too much arm. Must make the mind /muscle connection on this exercise

Hey fatso.... when i do these i like letting my shoulders round forward on the extension of the arms so the initial pull is definately rhombiods, Then its all contraction from there

gwcaton · 07-22-2005, 07:05 AM

Quote:

Originally Posted by Rissole

Hey fatso.... when i do these i like letting my shoulders round forward on the extension of the arms so the initial pull is definately rhombiods, Then its all contraction from there

Hey MuscleMan

Thats what I'm trying for . I do REAL good with 1-arm Db rows

gwcaton · 07-22-2005, 07:18 AM

single arm Db press- standing
2 sets 35 x 9
40 x 9
start with 40 next time

Cable side lateral lift -
2 sets 10 x 12
15 lbs next time

Incline Db rev flyes -
2 sets 25 x 15
OMG !!!

these were damn near impossible. Squeeze/hold at top was killer

Dips -
3 sets BW x 9
stick with this until have better control

Rev grip tricep pressdown -
2 sets 35 x 12
OUCH !!! good ouch . this is one of the exercises I couldn't do because of my "injured" arm. Felt good today

Triceps Kickbacks -
2 sets 25 x 13
Triple ouch! The hold and squeeze on these finished my tri's off real good.

Notes:
90 sec RI's
Strict form/cadence

Thiss stuff is hard on an old man

Overall I was happy with the wo. Of course I wish I was able to use heavier weights ( macho-man stuff ) but why when the lighter weights are doing the job and probably easier on my tired old joints .

Side note: went and looked at a '87 XJ6 ( Jaguar) , it was beautiful inside and out ! But he still has it . Got a $1000 keeping us apart. We'll see who gives in first ( if anybody does . LOL )

Rocco32 · 07-22-2005, 01:00 PM

Great w/o Gary. The Incline reverse flyes were "damn near impossible" because that's manly weight for it!!! And you STILL did 2 sets of 15!!!!! YOUR the beast man.

b_reed23 · 07-22-2005, 01:36 PM

Dips -
3 sets BW x 9
stick with this until have better control

Aren't these SO much fun!! I love Dips

MorteSubite · 07-22-2005, 05:14 PM

Very nice workout Gary! Putting up good numbers too

gwcaton · 07-22-2005, 05:35 PM

Quote:

Originally Posted by Rocco32

Great w/o Gary. The Incline reverse flyes were "damn near impossible" because that's manly weight for it!!! And you STILL did 2 sets of 15!!!!! YOUR the beast man.

Thanks Rocco ! Really ? Wow !! I thought I was using sissy weights

Guess I better pay closer attention

gwcaton · 07-22-2005, 05:36 PM

Quote:

Originally Posted by b_reed23

Dips -
3 sets BW x 9
stick with this until have better control

Aren't these SO much fun!! I love Dips

Hi Pretty Billie

I love 'em too but I'm use to just banging them out with weights attached instead of slow controled movements.

Archangel · 07-22-2005, 05:36 PM

Excellent w/o Brother Gary!!! Don't get caught up in the numbers game, you and I both know better!!! Your making progress and THATS all that is important, well that and your injury free!!! Hows the arm feelin now?

That car sounds SWEET!!! If he don't come down in price, maybe we can BOTH talk to him

gwcaton · 07-22-2005, 05:37 PM

Quote:

Originally Posted by MorteSubite

Very nice workout Gary! Putting up good numbers too

Thanks Morte ,

Time to check out your journal and see what you're up to .

gwcaton · 07-22-2005, 05:38 PM

Quote:

Originally Posted by Archangel

Excellent w/o Brother Gary!!! Don't get caught up in the numbers game, you and I both know better!!! Your making progress and THATS all that is important, well that and your injury free!!! Hows the arm feelin now?

That car sounds SWEET!!! If he don't come down in price, maybe we can BOTH talk to him

Thanks Angel

Yeh , this strict stuff is tuff though !

I need another car like a hole in the head

Archangel · 07-22-2005, 05:41 PM

Cris2Blis · 07-23-2005, 03:38 PM

look at all these workouts i've missed!!!!! i really thought i was in the wrong journal!

glad you're back from the hiatus GW!

have a great weekend!

gwcaton · 07-23-2005, 04:49 PM

Quote:

Originally Posted by Cris2Blis

look at all these workouts i've missed!!!!! i really thought i was in the wrong journal!

glad you're back from the hiatus GW!

have a great weekend!

Hi Cris

Missed you ! You have a great weekend too. Keep cool

07-19-2005, 08:58 PM	#2341
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Good lookin w/o Brother Gary!!! Hows the arm now? That Mind/Muscle connection is a hard thing to accomplish on the back muscles, but when you do, LOOK OUT!!! Take care, great comeback!!! I'll be with you my Friend, I'm on a serious CUT!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-20-2005, 11:57 AM	#2343
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	From the w/o, looks like your back and in full force. nice job
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

07-20-2005, 12:39 PM	#2344
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Day off today ! Hey Blu , I hope you're right
	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

07-20-2005, 01:57 PM	#2345
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Heya Gdub. Good to see things are going well.
	"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

07-22-2005, 07:18 AM	#2352
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rep Range Delts/tri's 7-22-05 single arm Db press- standing 2 sets 35 x 9 40 x 9 start with 40 next time Cable side lateral lift - 2 sets 10 x 12 15 lbs next time Incline Db rev flyes - 2 sets 25 x 15 OMG !!! these were damn near impossible. Squeeze/hold at top was killer Dips - 3 sets BW x 9 stick with this until have better control Rev grip tricep pressdown - 2 sets 35 x 12 OUCH !!! good ouch . this is one of the exercises I couldn't do because of my "injured" arm. Felt good today Triceps Kickbacks - 2 sets 25 x 13 Triple ouch! The hold and squeeze on these finished my tri's off real good. Notes: 90 sec RI's Strict form/cadence Thiss stuff is hard on an old man Overall I was happy with the wo. Of course I wish I was able to use heavier weights ( macho-man stuff ) but why when the lighter weights are doing the job and probably easier on my tired old joints . Side note: went and looked at a '87 XJ6 ( Jaguar) , it was beautiful inside and out ! But he still has it . Got a $1000 keeping us apart. We'll see who gives in first ( if anybody does . LOL )
	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

07-22-2005, 01:00 PM	#2353
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o Gary. The Incline reverse flyes were "damn near impossible" because that's manly weight for it!!! And you STILL did 2 sets of 15!!!!! YOUR the beast man.
	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...

07-22-2005, 01:36 PM	#2354
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	Dips - 3 sets BW x 9 stick with this until have better control Aren't these SO much fun!! I love Dips
	My Journal!

07-22-2005, 05:14 PM	#2355
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Very nice workout Gary! Putting up good numbers too
	Morte's P/RR/S Abuse Journal

07-22-2005, 05:36 PM	#2358
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o Brother Gary!!! Don't get caught up in the numbers game, you and I both know better!!! Your making progress and THATS all that is important, well that and your injury free!!! Hows the arm feelin now? That car sounds SWEET!!! If he don't come down in price, maybe we can BOTH talk to him
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-22-2005, 05:41 PM	#2361
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-23-2005, 03:38 PM	#2362
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	look at all these workouts i've missed!!!!! i really thought i was in the wrong journal! glad you're back from the hiatus GW! have a great weekend!
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com