G-dub's P/RR/S

**JerseyDevil** · 08-03-2004, 07:04 AM

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 ).

On a workout like this, I'd take 4 minutes on the bench, about 3 minutes on incline, then 2 minutes on everything else. The logic being the bench work is the main compound movement of the group. Likewise, on leg day for example, I would take the longest rest periods doing squats. Plus, imo anything longer then about 70 minutes total workout time is largely a waste.

**gwcaton** · 08-03-2004, 11:19 AM

Originally Posted by JerseyDevil

On a workout like this, I'd take 4 minutes on the bench, about 3 minutes on incline, then 2 minutes on everything else. The logic being the bench work is the main compound movement of the group. Likewise, on leg day for example, I would take the longest rest periods doing squats. Plus, imo anything longer then about 70 minutes total workout time is largely a waste.

Thanks JD ! THats what i was thinking. You're the man !

**gwcaton** · 08-03-2004, 11:34 AM

Seated calf raises
170 x 6
170 x 6
190 x 6
Need to increase these next wo.
Standing calf raises
200 x 6
235 x 6
285 x 6
Need to start w/285 nwo
Cable crunches
115 x 6
130 x 6
130 x 6
Need to start w/130 NWO
Lying knee raises
3 sets 45 x 6
Will try for 50 - 55 next time

Todays Diet
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
WW bread w/tbsp Nat PB
water
Meal 3
6 oz chicken
1 c kidney beans
1/2 c brwn rice
water
Meal 4
16 oz protien shake
water
Meal 5
Will be unplanned have to leave right after work to go out of town for the evening.
Ok , I'm back.
1 c pasta w/tomato sauce
6 oz chicken
1/2 baked potato
lettuce salad
tea
Meal 6
16 oz protien shake
2 tbsp Nat pb
water
Notes: My usual pre and post wo "supplements"

**gwcaton** · 08-03-2004, 09:40 PM

Well I guess all this working out and dieting is working. Got several comments / compliments today. Probably cos it was 100 degrees today and it was even hot in the store, had my shirt sleeves rolled up .

**I'm Trying** · 08-04-2004, 12:39 AM

Great job Gary! I need to get some more equip. You need to post a pic of your "gym".

**atherjen** · 08-04-2004, 04:45 AM

Well I guess all this working out and dieting is working. Got several comments / compliments today. Probably cos it was 100 degrees today and it was even hot in the store, had my shirt sleeves rolled up .

well you deserve all the compliments!

Things are looking super as always! Good luck with this new training routine!

**gwcaton** · 08-04-2004, 04:46 AM

Originally Posted by I'm Trying

Great job Gary! I need to get some more equip. You need to post a pic of your "gym".

Thanks. I've got some pics somewhere from when I first put it togther. See if I can find them.

**I'm Trying** · 08-04-2004, 07:14 AM

Will be looking for them!!

**BabsieGirl** · 08-04-2004, 07:24 AM

Hey, good luck Gary!!!!! You look great already.

**gwcaton** · 08-04-2004, 11:22 AM

Originally Posted by BabsieGirl

Hey, good luck Gary!!!!! You look great already.

Thanks Babe !

**gwcaton** · 08-04-2004, 11:32 AM

Rack Deadlifts
125 x 6

215 x 6
235 x 6
Well i am no longer a rack deadlift virgin !!!!! I'm losing all kinds of virginities on this system.

Bent rows
125 x 6 too light?
175 x 6
175 x 6
I just don't think I'm doing deadlifts or these quite right. The last time I did bent rows i was still in H.S. and hurt my back and have been leary of them ever since .
I love db rows though. Maybe I'll switch/maybe not who knows
Weighted chins
25 x 6
35 x 6
40 x 5
Hey an exercise I'm use to !! Well sort of . First time I've ever added weights to it .
CG seated rows
205 x 6
220 x 6
220 x 6
Hey another familiar exercise! LOL

Today's diet

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

Notes: Usual "Supps"

**gwcaton** · 08-04-2004, 05:53 PM

Originally Posted by I'm Trying

Will be looking for them!!

Matthew,
Found them . Put them in my gallery if you want to see them

**I'm Trying** · 08-04-2004, 11:46 PM

Originally Posted by gwcaton

Matthew,
Found them . Put them in my gallery if you want to see them

Looks like you got quite the setup!!

**Rissole** · 08-05-2004, 03:46 AM

Gary, the idea with the long rest is so you shouldn't have to change the w8 to get the same No of reps out, Max w8 for same reps = muscle fibre crushing!!
Thing is.... i don't w8 for that period of time, i just go when i feel ready, my w/o would take too long

**gwcaton** · 08-05-2004, 07:30 AM

Originally Posted by Rissole

Gary, the idea with the long rest is so you shouldn't have to change the w8 to get the same No of reps out, Max w8 for same reps = muscle fibre crushing!!
Thing is.... i don't w8 for that period of time, i just go when i feel ready, my w/o would take too long

Riss,
Thanks for the info ! that helps alot .

**gwcaton** · 08-05-2004, 01:32 PM

Seated calf raises
3 sets 210 x 6

Standing calf raises
2 sets 285 x 6
300 x 6
Need to start w/ 300 next time

Cable crunches
3 sets 130 x 6

Lying knee raises
55 x 4
50 x 6
50 x 6

Notes: This wo was much better than the one 2 days ago ! Cut rest periods to 3 minutes between sets,. Tomorrows arm wo looks interesting !

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 e.w.
1 w.e.
water
Meal 2
6 oz chick
Lettuce salad w/salsa for dressing
1/2 c refried beans
small Pepsi

Their water and tea were unfit to drink !

Pepsi was tolerable.
Meal 3
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chick
1 c corn
1 c green beans
water
meal 6
16 oz protein shake
water
2 tbsp nat pb

Notes: Meals were a little out of wack , It was a beautiful day in the neighborhood ! Mid-70"s , sunshine, a breeze so I was out and about in the Vette with the t-tops out ! got a little sun. Left my cooler in the shop so had to improvise on meal 2 .

**Rocco32** · 08-05-2004, 01:38 PM

Looks like a great w/o Gary. Are you liking this program?

**gwcaton** · 08-05-2004, 01:58 PM

Originally Posted by rock4832

Looks like a great w/o Gary. Are you liking this program?

Too early to pass any serious judgement. It is different and i like that. Looking forward to the day I have everything figured out as far as how much weight to start with and how to do some of the exercises correctly. So I am anxious to get thru the first week of each PRRS cycle and start the 2nd one . Will save any serious opinions for the end of the 9 weeks.

How you liking your new program ? Must be working , It's getting you noticed in the gym

if you know what i mean . Couldn't resist ! I've been there too only I had my son with me at the time ( he was just a little tyke then )

**Paynne** · 08-05-2004, 01:59 PM

You know you're hardcore when you've got a homemade dip station in the basement. I'm jealous! Now I want the new basement to look like that.

**gwcaton** · 08-05-2004, 02:04 PM

Originally Posted by Paynne

You know you're hardcore when you've got a homemade dip station in the basement. I'm jealous! Now I want the new basement to look like that.

Thats not hardcore, thats CHEAP . Only real problem is since converting the garage to a gym i have to keep my car/truck outside all year or put them in the shop which is a whole 150 feet or so from the house . Does that count as cardio ? LOL oh well , thats the price you pay I guess.

**Rocco32** · 08-05-2004, 02:18 PM

I like my program so far. What I like most about it is I can keep changing it as I see fit. I do like the higher reps though, no pain in the arms yet and that's the important thing!

**gwcaton** · 08-05-2004, 02:26 PM

Originally Posted by rock4832

I like my program so far. What I like most about it is I can keep changing it as I see fit. I do like the higher reps though, no pain in the arms yet and that's the important thing!

Good Deal ! Glad to hear it !

**Jill** · 08-05-2004, 04:38 PM

Diet looking good-nice to read it again!!!

Nice home gym too!! I like your homeade 'dip' machine!!!

I decided that if I "ever" have babies Im going to buy a crosstrainer, for home. If you have the equiptment at home you NEVER have an excuse, eh???

Thanks for all the birthday wishes. You are too sweet!

**gwcaton** · 08-05-2004, 05:01 PM

Originally Posted by Jill

Diet looking good-nice to read it again!!!

Nice home gym too!! I like your homeade 'dip' machine!!!

I decided that if I "ever" have babies Im going to buy a crosstrainer, for home. If you have the equiptment at home you NEVER have an excuse, eh???

Thanks for all the birthday wishes. You are too sweet!

Thanks Jill ! Oh trust me you can still come up with an excuse not to wo ! But I have to admit I don't think i have missed more than 3-4 wo's in the past 1 1/2 years !

**Sapphire** · 08-05-2004, 07:57 PM

Hi Hun!! You will get the hang of P/RR/S! You will love it!

**gwcaton** · 08-05-2004, 08:10 PM

Originally Posted by Sapphire

Hi Hun!! You will get the hang of P/RR/S! You will love it!

Hi Cyndi

How ya feeling ?

**gwcaton** · 08-06-2004, 05:09 PM

Barbell curl
85 x 6
90 x 6
Form was real good on these . Might of been able to go a little heavier. Next time for sure.

Cable preacher curl
70 x 4
70 x 5

Hammer curl
35 x 6
45 x 6
Start w/ 45 next time.

CG bench press
3 sets of 195 x 6

Skull crushers
60 x 6
70 x 6
Start with 70 next time. Not too bad for the first time I've done these.

Single arm Db extensions
35 x 5
35 x 6
Form was a little shaky on the first set, especially on the left arm. But used my free hand to stablize my working arm and did a much better job on the 2nd set

Notes: 3 minute RI 's . Man this wo killed my elbow joints ! Especially my left one. My form was good , no swinging , no dropping . Good control positive and neg.

Todays Diet :
Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/Nat pb
water
Meal 3
4 oz lean beef patty
1 c blackeyed peas
1/2 baked potato
water
Meal 4
16 oz proetin shake
water
Meal 5
6 oz tuna
1 c spinach
1 c green beans
water
Meal 6
16 oz protein shake
water
2 tbsp Nat Pb

Notes: Usual supps But started Digestive enzymes today also

**PreMier** · 08-06-2004, 05:19 PM

What kind of enzymes? Like papaya?

**Paynne** · 08-06-2004, 05:21 PM

Looking good! What brand of digestive enzimes did you get? I meant to pick some up today when I was getting fish oil and forgot

**gwcaton** · 08-06-2004, 05:29 PM

Originally Posted by PreMier

What kind of enzymes? Like papaya?

Don't have the bottle handy but I wrote down a couple of the ingredients earlier.
Protease, Amylase, Lipase and papain I know and some other stuff. It is a multi-enzyme. Found out the hard way they weren't the chewables !!!!

Rexall brand.

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