G-dub's P/RR/S

gwcaton · 07-31-2004, 07:31 PM

July 31, 2004

Tomorrow , Aug. 1st., I will give the P/RR/S a try for my next training cycle. So all you P/RR/S trainees please lend a hand for the next 9 weeks with suggestions .

Some of the exercises I've never done before so the first time through the weights may not be adequate. I will also need suggestions, at times, on substitute exercises since I train at home and don't have access to some of the equipment neccessary to perform those recommended.

Time to start eating extra clean too. Wanting to shed some of the baby fat I put on during the last 12 weeks. I will be posting diet also . Will start out by reducing cals by 15% from what I took in this week so I will be starting out at about 2800 cals with about a 45/35/20 split for P/C/F.

Well thats about it, Soooo ... I'm starting out with Power / Legs ! If you don't hear from me within the next 24 hrs. you 'll know the wo got the best of me, I plan an all out effort.

Thanks in advance for your help !

Gary

Rocco32 · 07-31-2004, 07:55 PM

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

Eggs · 07-31-2004, 08:08 PM

Gary... whats your strength and lean muscle mass at? You sure you should be doing a cutting phase? I generally push being conservative when changing lifting programs. Anyways, it might not be a bad idea to acclimate to that workout before changing your diet. Just to see how you respond. I havent been on in a while, so if you have already dont this my bad

I do the P/RR/S... and I enjoy it immensely. Just wait for leg week in RR and shock. God I love that nauesea that comes with it

Just playing. You're harcore, so you'll be able to handle all that... just remember that when you're holding your stomach like I do and hating all these fancy shamshy program creators. F U GP

Nah, enjoy... and reap the benefits. I've made gains each 3 week cycle from it, and I hope you do as well. If not, look to your diet for a weak link.

Good luck man, and really.. work out THAT hard

gwcaton · 07-31-2004, 08:17 PM

Quote:

Originally Posted by rock4832

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

That is funny ! P-funk and PreMeir will get a kick out of that

And trust me the fat is there, mostly lower back and lower abs. Just got to know how to hide it !

Just giving it a whirl for a change of pace . If I don't get results any better than what I get making my own routines I'll switch back after this cycle, But you never know until you try .

What I was doing was a lot simpler thats for sure, at least to me .

Anyway glad you're back and congrats on the new job !

gwcaton · 07-31-2004, 08:25 PM

Quote:

Originally Posted by Eggs

Gary... whats your strength and lean muscle mass at? You sure you should be doing a cutting phase? I generally push being conservative when changing lifting programs. Anyways, it might not be a bad idea to acclimate to that workout before changing your diet. Just to see how you respond. I havent been on in a while, so if you have already dont this my bad

I do the P/RR/S... and I enjoy it immensely. Just wait for leg week in RR and shock. God I love that nauesea that comes with it

Just playing. You're harcore, so you'll be able to handle all that... just remember that when you're holding your stomach like I do and hating all these fancy shamshy program creators. F U GP

Nah, enjoy... and reap the benefits. I've made gains each 3 week cycle from it, and I hope you do as well. If not, look to your diet for a weak link.

Good luck man, and really.. work out THAT hard

My strength ?
Squats - 300 x 4
Bench - 255 x 6
C.g bench - 225 x 4
Seated Press - 175 x 4
Barbell shrugs - 315 x 4
Leg extensions - 165 x 4
Leg curls - 110 x 3
W.g. pulldowns - 180 x 4
Low pulley rows - 235 x 4
Triceps press downs - 100 x 4

LBM around 180 lbs. give or take a couple of pounds. I just finished a 12 week bulk , gained 21 lbs.

Thanks for the input !

Eggs · 07-31-2004, 08:45 PM

Sounds good Gary.

Your stats are quite similar to mine. A little stronger on the chest, a little weaker on the legs. However, I think you should give GPs workout a go at your current caloric intake. Maybe even add a little to get acclimated well. Then after 3 or 6 weeks start your cut. If you want I'll PM you with how I both cut and increase my leg lean muscle mass

gwcaton · 07-31-2004, 08:46 PM

Quote:

Originally Posted by Eggs

Sounds good Gary.

Your stats are quite similar to mine. A little stronger on the chest, a little weaker on the legs. However, I think you should give GPs workout a go at your current caloric intake. Maybe even add a little to get acclimated well. Then after 3 or 6 weeks start your cut. If you want I'll PM you with how I both cut and increase my leg lean muscle mass

Sounds great. I am open to suggestions

Eggs · 07-31-2004, 08:52 PM

Well screw it, nobody gets hurt by posting in open forum.

My greatest squat gains were made while running. Not long distance, but for between 20 and 40 minutes. A couple times a week at best. Fortunately, 20 minutes I think is close to the optimal time for cardio and cutting (without negatively affecting LMM). So sprints, 20 minute runs, etc, should significantely boost that. At least give it a try, it seriously worked for me. When I was doing it, I gained about 200lbs over the course of 6 months on my squat. It pretty much doubled. My max was aroung 460 or so. Either way, it felt good and my legs never lacked for energy to perform. With my current routine I'm not doing running, and I'm not making gains anywhere nearly as fast as I was when I was doing short distance / time running.

Anyways, if you want to give it a try, tell me how it goes. I think its good stuff personally. Gotta just work those legs hard

gwcaton · 07-31-2004, 09:02 PM

Quote:

Originally Posted by Eggs

Well screw it, nobody gets hurt by posting in open forum.

My greatest squat gains were made while running. Not long distance, but for between 20 and 40 minutes. A couple times a week at best. Fortunately, 20 minutes I think is close to the optimal time for cardio and cutting (without negatively affecting LMM). So sprints, 20 minute runs, etc, should significantely boost that. At least give it a try, it seriously worked for me. When I was doing it, I gained about 200lbs over the course of 6 months on my squat. It pretty much doubled. My max was aroung 460 or so. Either way, it felt good and my legs never lacked for energy to perform. With my current routine I'm not doing running, and I'm not making gains anywhere nearly as fast as I was when I was doing short distance / time running.

Anyways, if you want to give it a try, tell me how it goes. I think its good stuff personally. Gotta just work those legs hard

OOOOOOOOOOO I don't know. When i graduated H.S. I swore I'd never run again ! LOL Too many years of running steps for football/wrestling .

But seriously i will keep it in mind and since it is here in my journal I won't have to try to remember where i put the info . Thanks!

Eggs · 07-31-2004, 09:06 PM

Yeah... I know... that running stuff sucks. Seriously though, it gets into a rythmic part of you day and feels good in your routine. I cant deny the gains I made while I was doing it, I just think that my body seriuosly needed some stamina to back up any strength it has. Cant hurt to give a try

I'm defintely not one for overtraining though

JerseyDevil · 08-01-2004, 06:10 AM

Good luck on your new journal Gary. As usual, I'm sure you'll nail your goals. Although I'm not a P/RR/S groupie, I'll probably chime in now and then with some comments or advice

.

gwcaton · 08-01-2004, 07:46 AM

Quote:

Originally Posted by JerseyDevil

Good luck on your new journal Gary. As usual, I'm sure you'll nail your goals. Although I'm not a P/RR/S groupie, I'll probably chime in now and then with some comments or advice

.

JD,

Thanks, apreciate the comments and advice !

Paynne · 08-01-2004, 09:27 AM

Hey, just thought I'd poke my head in on the new journal. Good luck, I'm sure you'll do great.

I've only been doing it for 8 weeks so far and I'm liking it. Of course I was looking for a cyclical program even before I came to this board so it was just what I was looking for. It breaks up the boredom nicely. Also, when I've done low rep routines in the past, my body feels beat down after only a few weeks, this way you have 3 weeks to recover between heavy workouts.

gwcaton · 08-01-2004, 12:18 PM

Quote:

Originally Posted by Paynne

Hey, just thought I'd poke my head in on the new journal. Good luck, I'm sure you'll do great.

I've only been doing it for 8 weeks so far and I'm liking it. Of course I was looking for a cyclical program even before I came to this board so it was just what I was looking for. It breaks up the boredom nicely. Also, when I've done low rep routines in the past, my body feels beat down after only a few weeks, this way you have 3 weeks to recover between heavy workouts.

Well , if nothing else comes of it at least I can say i tried it . Make sure you set me straight when I make a mistake.

gwcaton · 08-01-2004, 12:41 PM

Squats
300 x 4
300 x 4
300 x 6
Need to increase these next time
Leg press
180 x 6
300 x 6
350 x 6
Haven't done these in many years, Definetly need to get some more weight plates. Got my eye on a 300 lb Oly set here in town some guy has for $40.

Single leg extension
70 x 6
75 x 6
Good guess on what weight to start with.
Lying leg curl
90 x 6
100 x 6
110 x 3.5

Stiff legged deadlift
195 x 6
215 x 4
225 x 4
Never ever done these before and I don't think I did them right, These are for hamstrings right ? I think i need to do these while standing on a bench or a block or something. Didn't get a full stretch and feel it more in my lower back , then and now .

Any suggestions ? Comments?

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 egg whites
1 whole egg
water
Meal 2
16 oz protein shake
1 slice WW bread w/tbsp Nat PB
dozen grapes( unplanned)
water
Meal 3
6 oz tuna
1 c blackeyed peas
1 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz steak
1 c green beans
1 c peas
water
Meal 6
!6 0z protein shake
2tbsp Nat Pb
water

2812 cals
256 g protein, 241 g carbs, 53 g fat

Notes:
coffee pre wo
water during wo
creatine and L-glutamine post wo

Rissole · 08-01-2004, 05:55 PM

Quote:

Originally Posted by gwcaton

July 31, 2004
Time to start eating extra clean too. Wanting to shed some of the baby fat I put on during the last 12 weeks.
Gary

What

you been eatin babies....

Workout looks good, i like to do hammies first and get them out of the way on leg day. When you do SLDL, concentrate on pushin your butt out and when you come up drive with your hips

I dont do them for heavy week cause i gotta use a w8 that is too heavy for my back.

Sapphire · 08-02-2004, 06:10 AM

Hey Gary!!

Ris is right with SLDs push your tush way out... if you dont feel them in your hammies, you are NOT doing them right!! Workout looks really good! How do you feel??? I am starting my POWER week too, so we can suffer together. I did 100 pound 1 rep on bench on Friday night, my bf made me try... he's very supportive of my lifting. I love working out with him cause he pushes me to go heavy... sometimes I need to be pushed. I think I will reach 120 one day!!
GP has me do SLDs every leg workout without fail. BUT I of course do not go as heavy as Ris, the most I have ever done on those is 155. I actually prefer going a bit lighter on those, I feel I get a better stretch when I am not struggling to keep my back flat.

I am hungry so I am gonna go get something to eat now.

Paynne · 08-02-2004, 06:37 AM

Concentrate on using your hams and butt to bring you back up from SLDLs. Then you'll feel it.

gwcaton · 08-02-2004, 12:39 PM

Bench press
215 x 6
235 x 6
245 x 6
Would like to have done DB bench but my db's aren't heavy enough . only goes to 65 lbs . Maybe one of these days.
Incline bench
195 x 5
215 x 4
215 x 4 PR
Been several months since i've done these.
Weighted dips
25 x 6
35 x 6
40 x 6
Seated Press
155 x 4
155 x 5
155 x 4.75

Well i guess it makes a diff what order you do an exercise in and what other body parts you work with it. This is 20 lbs less than what I used 2 weeks ago.
Upright rows
85 x 6
105 x 6
115 x 6 PR
Been awhile since i've done these too ! LOL
Cheat Lateral
35 x 6
40 x 6

Overall a good workout. Just took longer than i am use to. How long does it usually take you for a wo like this. I read in one of GoPro's posts that he does 4-5 minutes rest between sets on power days . I am doing 4 minutes and after two I'm ready to go ! But i wait the full 4 minutes ( i have a little credit card size timer I use LOL ).

Today's Diet

Meal 1
1/2 c oatmeal w/protein
3 egg whites
1 whole egg
water
Meal 2
16oz protein shake
1 slice WW bread w/ tbsp Nat PB
Water
Meal 3
6 oz salmon patty
1 c kidney beans
1 slice WW bread
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken breast
1 c corn
1 c green beans
water
Meal 6
16 oz protein shake
2 tbsp nat PB
water

Notes: coffee pre wo
water during wo
creatine and glutamine post wo

PreMier · 08-02-2004, 04:32 PM

Quote:

Originally Posted by rock4832

Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!

Rock knows whats up!

Workout looks good Gary, congrats on the PR's.

I'm Trying · 08-02-2004, 05:07 PM

Good luck G-Dub !! I'll be checking in buddy!!

gwcaton · 08-02-2004, 05:44 PM

Quote:

Originally Posted by PreMier

Rock knows whats up!

Workout looks good Gary, congrats on the PR's.

Thanks !

So Rock , whats up ?

gwcaton · 08-02-2004, 05:45 PM

Quote:

Originally Posted by I'm Trying

Good luck G-Dub !! I'll be checking in buddy!!

Hey Thanks ! Long time no post . How ya doing ?

07-31-2004, 07:31 PM	#1
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	G-dub's P/RR/S BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com July 31, 2004 Tomorrow , Aug. 1st., I will give the P/RR/S a try for my next training cycle. So all you P/RR/S trainees please lend a hand for the next 9 weeks with suggestions . Some of the exercises I've never done before so the first time through the weights may not be adequate. I will also need suggestions, at times, on substitute exercises since I train at home and don't have access to some of the equipment neccessary to perform those recommended. Time to start eating extra clean too. Wanting to shed some of the baby fat I put on during the last 12 weeks. I will be posting diet also . Will start out by reducing cals by 15% from what I took in this week so I will be starting out at about 2800 cals with about a 45/35/20 split for P/C/F. Well thats about it, Soooo ... I'm starting out with Power / Legs ! If you don't hear from me within the next 24 hrs. you 'll know the wo got the best of me, I plan an all out effort. Thanks in advance for your help ! Gary
	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

07-31-2004, 07:55 PM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey, how funny. Your starting P/RR/S and I'm thinking of doing more like what you were doing!! Good luck buddy and your Avi looks great! I don't see any fat!
	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...

08-01-2004, 12:41 PM	#15
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power / Legs August 1, 2004 Squats 300 x 4 300 x 4 300 x 6 Need to increase these next time Leg press 180 x 6 300 x 6 350 x 6 Haven't done these in many years, Definetly need to get some more weight plates. Got my eye on a 300 lb Oly set here in town some guy has for $40. Single leg extension 70 x 6 75 x 6 Good guess on what weight to start with. Lying leg curl 90 x 6 100 x 6 110 x 3.5 Stiff legged deadlift 195 x 6 215 x 4 225 x 4 Never ever done these before and I don't think I did them right, These are for hamstrings right ? I think i need to do these while standing on a bench or a block or something. Didn't get a full stretch and feel it more in my lower back , then and now . Any suggestions ? Comments? Todays Diet Meal 1 1/2 c oatmeal w/protein 3 egg whites 1 whole egg water Meal 2 16 oz protein shake 1 slice WW bread w/tbsp Nat PB dozen grapes( unplanned) water Meal 3 6 oz tuna 1 c blackeyed peas 1 c brown rice water Meal 4 16 oz protein shake water Meal 5 4 oz steak 1 c green beans 1 c peas water Meal 6 !6 0z protein shake 2tbsp Nat Pb water 2812 cals 256 g protein, 241 g carbs, 53 g fat Notes: coffee pre wo water during wo creatine and L-glutamine post wo Last edited by gwcaton : 08-01-2004 at 05:49 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

08-02-2004, 06:10 AM	#17
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hey Gary!! Ris is right with SLDs push your tush way out... if you dont feel them in your hammies, you are NOT doing them right!! Workout looks really good! How do you feel??? I am starting my POWER week too, so we can suffer together. I did 100 pound 1 rep on bench on Friday night, my bf made me try... he's very supportive of my lifting. I love working out with him cause he pushes me to go heavy... sometimes I need to be pushed. I think I will reach 120 one day!! GP has me do SLDs every leg workout without fail. BUT I of course do not go as heavy as Ris, the most I have ever done on those is 155. I actually prefer going a bit lighter on those, I feel I get a better stretch when I am not struggling to keep my back flat. I am hungry so I am gonna go get something to eat now.
	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

08-02-2004, 12:39 PM	#19
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Chest / shoulders Aug., 2, 2004 Bench press 215 x 6 235 x 6 245 x 6 Would like to have done DB bench but my db's aren't heavy enough . only goes to 65 lbs . Maybe one of these days. Incline bench 195 x 5 215 x 4 215 x 4 PR Been several months since i've done these. Weighted dips 25 x 6 35 x 6 40 x 6 Seated Press 155 x 4 155 x 5 155 x 4.75 Well i guess it makes a diff what order you do an exercise in and what other body parts you work with it. This is 20 lbs less than what I used 2 weeks ago. Upright rows 85 x 6 105 x 6 115 x 6 PR Been awhile since i've done these too ! LOL Cheat Lateral 35 x 6 40 x 6 Overall a good workout. Just took longer than i am use to. How long does it usually take you for a wo like this. I read in one of GoPro's posts that he does 4-5 minutes rest between sets on power days . I am doing 4 minutes and after two I'm ready to go ! But i wait the full 4 minutes ( i have a little credit card size timer I use LOL ). Today's Diet Meal 1 1/2 c oatmeal w/protein 3 egg whites 1 whole egg water Meal 2 16oz protein shake 1 slice WW bread w/ tbsp Nat PB Water Meal 3 6 oz salmon patty 1 c kidney beans 1 slice WW bread water Meal 4 16 oz protein shake water Meal 5 6 oz chicken breast 1 c corn 1 c green beans water Meal 6 16 oz protein shake 2 tbsp nat PB water Notes: coffee pre wo water during wo creatine and glutamine post wo Last edited by gwcaton : 08-02-2004 at 05:50 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

07-31-2004, 08:08 PM	#3
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Gary... whats your strength and lean muscle mass at? You sure you should be doing a cutting phase? I generally push being conservative when changing lifting programs. Anyways, it might not be a bad idea to acclimate to that workout before changing your diet. Just to see how you respond. I havent been on in a while, so if you have already dont this my bad I do the P/RR/S... and I enjoy it immensely. Just wait for leg week in RR and shock. God I love that nauesea that comes with it Just playing. You're harcore, so you'll be able to handle all that... just remember that when you're holding your stomach like I do and hating all these fancy shamshy program creators. F U GP Nah, enjoy... and reap the benefits. I've made gains each 3 week cycle from it, and I hope you do as well. If not, look to your diet for a weak link. Good luck man, and really.. work out THAT hard

07-31-2004, 08:45 PM	#6
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Sounds good Gary. Your stats are quite similar to mine. A little stronger on the chest, a little weaker on the legs. However, I think you should give GPs workout a go at your current caloric intake. Maybe even add a little to get acclimated well. Then after 3 or 6 weeks start your cut. If you want I'll PM you with how I both cut and increase my leg lean muscle mass

07-31-2004, 08:52 PM	#8
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Well screw it, nobody gets hurt by posting in open forum. My greatest squat gains were made while running. Not long distance, but for between 20 and 40 minutes. A couple times a week at best. Fortunately, 20 minutes I think is close to the optimal time for cardio and cutting (without negatively affecting LMM). So sprints, 20 minute runs, etc, should significantely boost that. At least give it a try, it seriously worked for me. When I was doing it, I gained about 200lbs over the course of 6 months on my squat. It pretty much doubled. My max was aroung 460 or so. Either way, it felt good and my legs never lacked for energy to perform. With my current routine I'm not doing running, and I'm not making gains anywhere nearly as fast as I was when I was doing short distance / time running. Anyways, if you want to give it a try, tell me how it goes. I think its good stuff personally. Gotta just work those legs hard

07-31-2004, 09:06 PM	#10
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Yeah... I know... that running stuff sucks. Seriously though, it gets into a rythmic part of you day and feels good in your routine. I cant deny the gains I made while I was doing it, I just think that my body seriuosly needed some stamina to back up any strength it has. Cant hurt to give a try I'm defintely not one for overtraining though

08-01-2004, 06:10 AM	#11
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,169	Good luck on your new journal Gary. As usual, I'm sure you'll nail your goals. Although I'm not a P/RR/S groupie, I'll probably chime in now and then with some comments or advice .

08-01-2004, 09:27 AM	#13
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Hey, just thought I'd poke my head in on the new journal. Good luck, I'm sure you'll do great. I've only been doing it for 8 weeks so far and I'm liking it. Of course I was looking for a cyclical program even before I came to this board so it was just what I was looking for. It breaks up the boredom nicely. Also, when I've done low rep routines in the past, my body feels beat down after only a few weeks, this way you have 3 weeks to recover between heavy workouts.

08-02-2004, 06:37 AM	#18
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Concentrate on using your hams and butt to bring you back up from SLDLs. Then you'll feel it.

08-02-2004, 05:07 PM	#21
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Good luck G-Dub !! I'll be checking in buddy!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300