Thread: G-dub's P/RR/S

Originally Posted by rock4832

course I like the 1 rep sets. Great for lazy people like me

LOL I wouldn't mind those 1 rep sets though, really shows what ya got!

Speaking of showing I guess I should post my days lifts huh? Been on IM for hours and forgot to!

Originally Posted by DeadBolt

LOL I wouldn't mind those 1 rep sets though, really shows what ya got!

Speaking of showing I guess I should post my days lifts huh? Been on IM for hours and forgot to!

LOL, I do the same thing. Takes me so long to catch up with everyone else before I post my w/o's.

Originally Posted by cajunFit

Aww, thanks so much Deadbolt, that really means alot to me.

I have to say, the members of IM are very supportive in every aspect.

Glad my words mean something, I speak from experience.

Man Gary, your journal is a busy place these days . Congrats on making the 9 week program. Sounds like it was a big success.

Originally Posted by JerseyDevil

Man Gary, your journal is a busy place these days . Congrats on making the 9 week program. Sounds like it was a big success.

Morning JD

Thanks, don't be such a stranger. How's the job going ?

Hi Sweetie!

Originally Posted by Sapphire

Hi Sweetie!

Hi Super Sexy !

Leg extensions .... Front Squats -ss
2 sets 160 x 10 ...... 160 x 10
Need to increase front squats next time

Single leg legpress ... leg extensions - ss
2 sets 200 x 10 .......... 115 x 10
Need to increase leg extensions next time

DB Lunges - ds
25 x 10
15 x 10
Increase over last time

SLDL .................. Lying leg curls - ss
2 sets 185 x 10 ....... 80 x 10
SLDL's were an increase in wt. but will try 195 next time

Sinle leg legcurl - ds
30 x 10
25 x 10
Need to increase next time

Notes:
SLDL's are MUCH better than when I first started this . My form was wrong at the beginning at it was hitting me tooo much in the back. Now my hams scream !!!
Saw something i never saw before . A vein in each leg. Had to have the wife verify it cos I thought i was seeing things ( that weren't there ). Hard to believe cos in general I don't look like I'm losing BF to the degree that I should be getting vascular. Of course I'm basing that on my trouble areas, love handles and lower back are where I am holding most of my fat and a little under the belly button. I'll keep going like this until I get about a month away from my b-day and if the problem areas still suck I will hit them with some absolved like last time.

Great job on the leg veins!! LOL, you don't know how many times I've dropped weights because I thought I saw a vein popping out so I try to slip a hand free and touch it while I'm in the middle of set to verify.

Originally Posted by gwcaton

SLDL's are MUCH better than when I first started this . My form was wrong at the beginning at it was hitting me tooo much in the back. Now my hams scream !!!

THAT's what I'm talkin about Nice work!

Originally Posted by rock4832

Great job on the leg veins!! LOL, you don't know how many times I've dropped weights because I thought I saw a vein popping out so I try to slip a hand free and touch it while I'm in the middle of set to verify.

LOL I can just see you doing that . Know wonder you injure yourself so much !

Originally Posted by Paynne

THAT's what I'm talkin about Nice work!

Thanks Paynne,

Got the form down, now I need to get the weight up !

Originally Posted by gwcaton

LOL I can just see you doing that . Know wonder you injure yourself so much !

Sad thing is it's usually not a vein. It's dirt or where a DB hit me, LOL

Bent arm pullovers ....Wg pulldowns - ss
2 sets 60 x 10 ............. 145 x 10
Wg's were an increase

Stiff arm pulldowns ... Rev grip bent rows - ss
2 sets 65 x 10 ............. 135 x 10
Need to increase these next time

Cg pulley rows - ds
220 , 205 , 190 x 8

20 in . HIIT this p.m.

Notes:
BRRRRRRRR !!! Only 57 degrees in the gym this morning. Won't be long I'll have to fire up the heater.

That's what you'll get living in Central "misery"

You two are sooooooooo funny

Sorry, the weak have to pick on the strong

Originally Posted by PreMier

Sorry, the weak have to pick on the strong

Weak my ass !!!!! I read both journals. You are both freakin' animals

Killer leg and back workout...looks like your improving a ton.

Don't you love that high of see'ing a vein? I remember during my first cut I was doing a military press w/ DB's and I saw a massive vein pop out of my armpit I damn near dropped the DB's. I think I got like 5 extra reps just to see the vein a few more times lol.

Originally Posted by DeadBolt

Killer leg and back workout...looks like your improving a ton.

Don't you love that high of see'ing a vein? I remember during my first cut I was doing a military press w/ DB's and I saw a massive vein pop out of my armpit I damn near dropped the DB's. I think I got like 5 extra reps just to see the vein a few more times lol.

Hey DB,

Yes it is quite the feeling I see you are having some killer wo's

Originally Posted by gwcaton

Hey DB,

Yes it is quite the feeling I see you are having some killer wo's

For once I honestly can't complain , there could always be worse. I think its all this competition I have going here trying to catch up to you...enough there to drive a man crazy lol.

Originally Posted by DeadBolt

For once I honestly can't complain , there could always be worse. I think its all this competition I have going here trying to catch up to you...enough there to drive a man crazy lol.

Flattery will get you nowhere I will not slack off ! LOL But WHEN you catch me( catch me ? Hell there are not more than a handful of lifts that you aren't using as much wt as I am . ) it will be because of your hard work, persistence and dedication

Good morning Gary

Seated cable crunches .... Laying knee raises - ss
3 sets 105 x 15 .................. 35 x 15
Seated crunches were an increase in wt.

Kneeling Cable crunches - ds
120. 105 , 90 x 10

Seated calf raises ... Standing calf raises - ss
3 sets 180 x 15 ............. 270 x 15
Seated raises were an increase in wt.

Standing single leg calf raises - ds
90 , 70 , 50 x 10

20 min. HIIT in pm

Notes:
Tomorrow is last wo in the 9 weeks cycle. Will spend some time this weekend making ready for the next 9 weeks. Probabaly a different split.. Should I take a week off before starting another 9 weeks ? I don't remember if there was a Gopro recommendation on this .

Originally Posted by Velveteyes

Good morning Gary

Hi Gorgeous

i saw that you enjoyed your trip to the gym today

Damn, another prrs groupie LOL Glad its working for you GW. Workouts look solid, and you are noticing body comp changes, you cant ask for much more.

I think you do take a week off inbetween or at least lift light for a week if you must lift