G-dub's P/RR/S

Triple Threat · 07-29-2005, 10:25 AM

Quote:

Originally Posted by b_reed23

everything you do now involves a squeeze, huh?? That could be interesting...

....lol....

Someone whose mind is in the gutter more than mine?

gwcaton · 07-29-2005, 11:28 AM

Quote:

Originally Posted by yellowmoomba

Looking good GW!!

Thanks YM !

My lats and traps are killing me !! Oh and lets not forget the abs !
Anybody feel sorry for me ? LOL

gwcaton · 07-29-2005, 11:29 AM

Quote:

Originally Posted by CaptainDeadlift

Someone whose mind is in the gutter more than mine?

DeadBolt · 07-29-2005, 03:46 PM

Quote:

Originally Posted by gwcaton

Anybody feel sorry for me ? LOL

Never...thats for the weak...the strong lurk in the shadows while they improve the weak stay in the light being fooled!! So which are you gary?!?!?

gwcaton · 07-29-2005, 04:35 PM

Quote:

Originally Posted by DeadBolt

Never...thats for the weak...the strong lurk in the shadows while they improve the weak stay in the light being fooled!! So which are you gary?!?!?

Oh I'm definetly in the dark

Just feed me shit and call me a mushroom

DeadBolt · 07-29-2005, 04:40 PM

Quote:

Originally Posted by gwcaton

Oh I'm definetly in the dark

Just feed me shit and call me a mushroom

b_reed23 · 07-30-2005, 12:01 AM

Quote:

Originally Posted by MorteSubite

Will get to work on it! Maybe I should get a COC gripper while I am rehabbing the shoulder.

I have one of these and my forearms are strong!!! oh. wait...

....nevermind

MorteSubite · 07-30-2005, 09:41 AM

Quote:

Originally Posted by b_reed23

I have one of these and my forearms are strong!!! oh. wait...

....nevermind

That's a good enough endorsement to me!

Burner02 · 07-30-2005, 11:45 AM

Yo! G-man! How's it hangin?
Long time, no talk! Nada going on this end..just getting old and fat, it seems..but I am working on that again...

Archangel · 07-30-2005, 12:04 PM

Awesome w/o there BRother Gary!!! Don't fret, you'll get that 10th rep next time!!! How are ya doin?

Rissole · 07-31-2005, 01:05 AM

Quote:

Originally Posted by gwcaton

Anybody feel sorry for me ? LOL

No... not me

DeadBolt · 07-31-2005, 08:46 AM

Quote:

Originally Posted by Rissole

No... not me

How'd I know riss was going to find that post and respond LOL.

gwcaton · 07-31-2005, 08:51 AM

U R all Krazey

DeadBolt · 07-31-2005, 08:57 AM

Quote:

Originally Posted by gwcaton

U R all Krazey

Gotta luv us though!!

gwcaton · 07-31-2005, 09:06 AM

Cable xover ..........Incline bench press
3 sets 40 x 10 ......... 125 x 10
Need to increase these next time. felt good thought

dips .................. incline Db flyes
2 sets bw x 10 ........ 40 x 10
last 3 reps on both exercises both sets were killer !

Bench press - DS
145 x 8
125 x 6
105 x 7
I crack up everytime i write these numbers but it's getting the job done and hopefully the heavier weights will come . If not , oh well

Cable curls ......................... BB flex curls
2 sets 45 x 10 ......................60 x 10
Go heavier next time even if it's 5 lbs

EZ bar cable curls (wg) .........Hammer Cable curls
2 sets 45 x 10 ........................ 60 x 10
Getting shaky but still need to increase next time

Cable preacher curls - DS
40 x 10
30 x 8
25 x 8
nothing left ! Stick a fork in me ! I'm done !

Notes:
RI's were just long enough to catch my breath/set up for next exercise

gwcaton · 07-31-2005, 09:07 AM

Quote:

Originally Posted by DeadBolt

Gotta luv us though!!

Archangel · 07-31-2005, 09:33 AM

Great w/o Brother Gary, how do you like the quick rest periods? I realy liked the lower ones for shock week, but I'm not all there

Here's MY fork!!!

DeadBolt · 07-31-2005, 09:33 AM

Good lookin w/o there GW.....I see alot of cable work for the bi's. And hey don't laugh at the weights anyone who knows shock week knows you can worry about the numbers. Shock week is a humble week and theres no room for ego with it lol....now power week thats the week to brag LOL.

Burner02 · 07-31-2005, 11:17 AM

...the man drives a Porsche....and wants us to feel sorry for him!
oy! (Rissole speak)
Now drop and give me 20!

gwcaton · 07-31-2005, 04:22 PM

Quote:

Originally Posted by Burner02

...the man drives a Porsche....and wants us to feel sorry for him!
oy! (Rissole speak)
Now drop and give me 20!

Yes I do. And I want a Jag but can't get the guy to meet me half way on the difference between what he wants and what I will give

Hey Burner you wanker

I think thats Riss speak too

gwcaton · 08-01-2005, 07:06 AM

Db Pullovers ........... Wg Pulldowns
3 sets 40 x 10 ............. 115 x 10
Great mind/muscle connection on both but especially the wg pulldowns. Extreme "pain" on the Wg puldowns .. felt great !!!!! Go a little heavier next time .

Cg seated rows ........... stiff arm pulldowns
115 x 10 ....................... 70 x 10
130 x 10 ....................... 80 x 10
felt great until the last half of the second set. My lower back tightened up on me. I finished the set but I couldn't get it to relax, kind of like a cramp. Next on the list was rack deads drop set ( Angel style ) but I couldn't do them

So my back wo that started out so good came to an unexpected and dissappointing end. Guess Ill drag my sorry ass to the shower and see how the rest of the day goes

DeadBolt · 08-01-2005, 07:49 AM

Quote:

Originally Posted by gwcaton

Db Pullovers ........... Wg Pulldowns
3 sets 40 x 10 ............. 115 x 10
Great mind/muscle connection on both but especially the wg pulldowns. Extreme "pain" on the Wg puldowns .. felt great !!!!! Go a little heavier next time .

Cg seated rows ........... stiff arm pulldowns
115 x 10 ....................... 70 x 10
130 x 10 ....................... 80 x 10
felt great until the last half of the second set. My lower back tightened up on me. I finished the set but I couldn't get it to relax, kind of like a cramp. Next on the list was rack deads drop set ( Angel style ) but I couldn't do them

So my back wo that started out so good came to an unexpected and dissappointing end. Guess Ill drag my sorry ass to the shower and see how the rest of the day goes

Hey man don't be so hard on yourself! Sometimes ya just can't finish a w/o b/c of something unexpected like that. Ya can't just push through everything all the time...just need to listen to your body and flow with it!!

Rocco32 · 08-01-2005, 09:41 AM

Quote:

Originally Posted by gwcaton

Db Pullovers ........... Wg Pulldowns
3 sets 40 x 10 ............. 115 x 10
Great mind/muscle connection on both but especially the wg pulldowns. Extreme "pain" on the Wg puldowns .. felt great !!!!! Go a little heavier next time .

Cg seated rows ........... stiff arm pulldowns
115 x 10 ....................... 70 x 10
130 x 10 ....................... 80 x 10
felt great until the last half of the second set. My lower back tightened up on me. I finished the set but I couldn't get it to relax, kind of like a cramp. Next on the list was rack deads drop set ( Angel style ) but I couldn't do them

So my back wo that started out so good came to an unexpected and dissappointing end. Guess Ill drag my sorry ass to the shower and see how the rest of the day goes

I assume you mean good pain on the WG pulldowns?!? If so...awesome

Where did you feel your lower back tighten, which exercise? Great w/o though Gary!!!

Here is a linament that helps loosen up before and after a w/o. Works pretty good for my lower back, you might want to try it- http://www.flexcart.com/members/elitefts/frames.asp

07-30-2005, 11:45 AM	#2439
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Yo! G-man! How's it hangin? Long time, no talk! Nada going on this end..just getting old and fat, it seems..but I am working on that again...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

07-30-2005, 12:04 PM	#2440
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o there BRother Gary!!! Don't fret, you'll get that 10th rep next time!!! How are ya doin?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-31-2005, 08:51 AM	#2443
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	U R all Krazey
	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

07-31-2005, 09:06 AM	#2445
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	SHOCK !!!! 7-31-05 Chest/Biceps Cable xover ..........Incline bench press 3 sets 40 x 10 ......... 125 x 10 Need to increase these next time. felt good thought dips .................. incline Db flyes 2 sets bw x 10 ........ 40 x 10 last 3 reps on both exercises both sets were killer ! Bench press - DS 145 x 8 125 x 6 105 x 7 I crack up everytime i write these numbers but it's getting the job done and hopefully the heavier weights will come . If not , oh well Cable curls ......................... BB flex curls 2 sets 45 x 10 ......................60 x 10 Go heavier next time even if it's 5 lbs EZ bar cable curls (wg) .........Hammer Cable curls 2 sets 45 x 10 ........................ 60 x 10 Getting shaky but still need to increase next time Cable preacher curls - DS 40 x 10 30 x 8 25 x 8 nothing left ! Stick a fork in me ! I'm done ! Notes: RI's were just long enough to catch my breath/set up for next exercise
	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

07-31-2005, 09:33 AM	#2447
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great w/o Brother Gary, how do you like the quick rest periods? I realy liked the lower ones for shock week, but I'm not all there Here's MY fork!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-31-2005, 09:33 AM	#2448
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Good lookin w/o there GW.....I see alot of cable work for the bi's. And hey don't laugh at the weights anyone who knows shock week knows you can worry about the numbers. Shock week is a humble week and theres no room for ego with it lol....now power week thats the week to brag LOL.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-31-2005, 11:17 AM	#2449
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	...the man drives a Porsche....and wants us to feel sorry for him! oy! (Rissole speak) Now drop and give me 20!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-01-2005, 07:06 AM	#2451
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock Back 8-1-05 Db Pullovers ........... Wg Pulldowns 3 sets 40 x 10 ............. 115 x 10 Great mind/muscle connection on both but especially the wg pulldowns. Extreme "pain" on the Wg puldowns .. felt great !!!!! Go a little heavier next time . Cg seated rows ........... stiff arm pulldowns 115 x 10 ....................... 70 x 10 130 x 10 ....................... 80 x 10 felt great until the last half of the second set. My lower back tightened up on me. I finished the set but I couldn't get it to relax, kind of like a cramp. Next on the list was rack deads drop set ( Angel style ) but I couldn't do them So my back wo that started out so good came to an unexpected and dissappointing end. Guess Ill drag my sorry ass to the shower and see how the rest of the day goes
	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

08-01-2005, 03:20 PM	#2454
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178