G-dub's P/RR/S

DeadBolt · 08-29-2004, 08:03 PM

Quote:

Originally Posted by gwcaton

Thanks Jen ! I like you new avi too !

O yea! One hot mama

gwcaton · 08-30-2004, 12:33 PM

Incline bench
2 sets 195 x 8
195 x 6

Flat bench
195 x 10
195 x 9
195 x 8

Db flyes
2 sets 45 x 12

standing single arm db press
2 sets 50 x 7

Seated bent db laterals
3 sets 45 x 10

cable side lateral
15 x 12
15 x 11

Notes:
All weights used were an increase over last RR/c-s
3 min RI's on bench presses
2 min ri's everything else

Todays 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 green beans
1/2 c kidney beans
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

DeadBolt · 08-30-2004, 12:39 PM

Lookin good brotha!

OO a little slamon patty..haven't had that in a while i may have to go otu and get some now...I miss fish heh.

How do you like those standing DB presses? Any problems with the back or shoulders? I find many people asking me that in the gym b/c I'm the only person who does them and I never experince any problems...just wondering if you do.

gwcaton · 08-30-2004, 12:47 PM

Quote:

Originally Posted by DeadBolt

Lookin good brotha!

OO a little slamon patty..haven't had that in a while i may have to go otu and get some now...I miss fish heh.

How do you like those standing DB presses? Any problems with the back or shoulders? I find many people asking me that in the gym b/c I'm the only person who does them and I never experince any problems...just wondering if you do.

No problems, so far. I like them, definetly gets a good workout !

JerseyDevil · 08-30-2004, 06:15 PM

Nice inclines Gary

.

gwcaton · 08-30-2004, 07:30 PM

Quote:

Originally Posted by JerseyDevil

Nice inclines Gary

.

Thanks JD! 200 is my best so I'm almost there .

JerseyDevil · 08-31-2004, 09:59 AM

Have I ever mentioned how I love to do BB inclines. Probably my fav BB movement. It is hard on my shoulders though, and that area I don't even want to mention right now

.

gwcaton · 08-31-2004, 11:16 AM

Quote:

Originally Posted by JerseyDevil

Have I ever mentioned how I love to do BB inclines. Probably my fav BB movement. It is hard on my shoulders though, and that area I don't even want to mention right now

.

JD,
I think i recall you mentioning it in your journal .

gwcaton · 08-31-2004, 11:25 AM

Kneeling cable crunches
3 sets 115 x 15

Lying knee raises
3 sets 25 x 15
try 30 next time

Seated calf raises
3 sets 170 x 15
These were an increase over last rr/abs-calves
try 175 next time

Standing calf raises
3 sets 230 x 15
these were an increase
Try 240 next time

Notes:
Tonight will be first cardio in about 20 weeks ! 30 minutes

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
6oz chicken
1/2 c brown rice
1/2 c kidney beans
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
tbsp nat pb
water

fantasma62 · 08-31-2004, 12:10 PM

Hey Gary, how's the day today?

All I have to say about your workout today is OUCH

Have a great day!!!

Rissole · 08-31-2004, 03:24 PM

Ahhh w8'd ab execises

Love the next day pain hey Gary

gwcaton · 08-31-2004, 04:34 PM

Thanks guys ! I really like working abs with weights. Can't wait to see whats hiding under there

DeadBolt · 08-31-2004, 07:21 PM

Quote:

Originally Posted by gwcaton

I really like working abs with weights.

If your use to working without weights for abs they really kick em into overdrive. I never use to use weighted ab excercises but for a while now I have and they have just been exploding in size. I can see them growing and getting stronger its awsome.

Quote:

Originally Posted by Rissole

Ahhh w8'd ab execises

Love the next day pain hey Gary

Ever tried my shock session of abs? Every set to 15 to complete failure. OUCH is all I can say for the next day or two. I love them!

jfrance · 08-31-2004, 08:13 PM

Quote:

Originally Posted by gwcaton

Thanks guys ! I really like working abs with weights. Can't wait to see whats hiding under there

The only problem with working abs so hard 1 day, is the next day. I hate it when someone makes me laugh when my abs are sore!

Hi Gary

gwcaton · 08-31-2004, 09:02 PM

Quote:

Originally Posted by jfrance

The only problem with working abs so hard 1 day, is the next day. I hate it when someone makes me laugh when my abs are sore!

Hi Gary

Hey Jamie ,
That use to be true for me too but about 2 weeks ago I started taking Cytomax while working out and I don't get the DOMS like I use to

Rocco32 · 08-31-2004, 09:03 PM

Still no DOMS?!? Great. I'm getting it horrible in my legs and calves lately

gwcaton · 08-31-2004, 09:05 PM

Quote:

Originally Posted by rock4832

Still no DOMS?!? Great. I'm getting it horrible in my legs and calves lately

No , it's amazing ! After the 1 legged squats I figured I'd get it but I didn't. If I didn't get doing those i don't think anything will cause it ! They are killer !

What have you been up to Rock ?

gwcaton · 08-31-2004, 09:15 PM

Oh a terrible thing happened today . I didn't do my first cardio session tonight

After I got home from work, i ate supper , made me a shake for later and took it with me down to the shop. Spent the last 4 hours detailling a Town Car. My arms are tired . Guess I'll have to weight until Thursday to start cardio. It's bed time

PreMier · 08-31-2004, 09:18 PM

A lincoln towncar? Or like a RR?

gwcaton · 08-31-2004, 09:20 PM

Quote:

Originally Posted by PreMier

A lincoln towncar? Or like a RR?

Lincoln

PreMier · 08-31-2004, 09:21 PM

I love the new ones. Rode in one to a wedding the other day.. WOW. It was my buddies moms car. I wish that I could be driven in that thing everywhere

gwcaton · 08-31-2004, 09:22 PM

Quote:

Originally Posted by PreMier

I love the new ones. Rode in one to a wedding the other day.. WOW. It was my buddies moms car. I wish that I could be driven in that thing everywhere

Yup ,they do ride nice

PreMier · 08-31-2004, 09:24 PM

Even though your dieting, is prrs meeting your expectations?

Damn, your leg is hella cut up.

Rissole · 09-01-2004, 01:43 AM

You said it PreM

08-30-2004, 12:33 PM	#242
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	rep range/ chest -shoulders Aug.30, 2004 Incline bench 2 sets 195 x 8 195 x 6 Flat bench 195 x 10 195 x 9 195 x 8 Db flyes 2 sets 45 x 12 standing single arm db press 2 sets 50 x 7 Seated bent db laterals 3 sets 45 x 10 cable side lateral 15 x 12 15 x 11 Notes: All weights used were an increase over last RR/c-s 3 min RI's on bench presses 2 min ri's everything else Todays 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 green beans 1/2 c kidney beans water Meal 6 16 oz protein shake 1 tbsp nat pb water Last edited by gwcaton : 08-30-2004 at 07:32 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

08-30-2004, 12:39 PM	#243
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Lookin good brotha! OO a little slamon patty..haven't had that in a while i may have to go otu and get some now...I miss fish heh. How do you like those standing DB presses? Any problems with the back or shoulders? I find many people asking me that in the gym b/c I'm the only person who does them and I never experince any problems...just wondering if you do.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-31-2004, 11:25 AM	#249
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rep range / abs-calves Aug. 31, 2004 Kneeling cable crunches 3 sets 115 x 15 Lying knee raises 3 sets 25 x 15 try 30 next time Seated calf raises 3 sets 170 x 15 These were an increase over last rr/abs-calves try 175 next time Standing calf raises 3 sets 230 x 15 these were an increase Try 240 next time Notes: Tonight will be first cardio in about 20 weeks ! 30 minutes 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 6oz chicken 1/2 c brown rice 1/2 c kidney beans 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 tbsp nat pb water Last edited by gwcaton : 08-31-2004 at 04:36 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

08-31-2004, 12:10 PM	#250
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hey Gary, how's the day today? All I have to say about your workout today is OUCH Have a great day!!!
	-Tony- HIHT: High Intensity Hybrid Training

08-31-2004, 03:24 PM	#251
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Ahhh w8'd ab execises Love the next day pain hey Gary
	My Journal

08-30-2004, 06:15 PM	#245
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Nice inclines Gary .

08-31-2004, 09:59 AM	#247
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Have I ever mentioned how I love to do BB inclines. Probably my fav BB movement. It is hard on my shoulders though, and that area I don't even want to mention right now .

08-31-2004, 04:34 PM	#252
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Thanks guys ! I really like working abs with weights. Can't wait to see whats hiding under there
	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

08-31-2004, 09:03 PM	#256
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Still no DOMS?!? Great. I'm getting it horrible in my legs and calves lately
	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...

08-31-2004, 09:15 PM	#258
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Oh a terrible thing happened today . I didn't do my first cardio session tonight After I got home from work, i ate supper , made me a shake for later and took it with me down to the shop. Spent the last 4 hours detailling a Town Car. My arms are tired . Guess I'll have to weight until Thursday to start cardio. It's bed time
	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

08-31-2004, 09:18 PM	#259
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	A lincoln towncar? Or like a RR?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-31-2004, 09:21 PM	#261
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	I love the new ones. Rode in one to a wedding the other day.. WOW. It was my buddies moms car. I wish that I could be driven in that thing everywhere
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-31-2004, 09:24 PM	#263
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	Even though your dieting, is prrs meeting your expectations? Damn, your leg is hella cut up.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-01-2004, 01:43 AM	#264
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	You said it PreM
	My Journal