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

Ez curl / cg chins - ss
50 x 10 ..... BW x 10
60 x 10 ..... BW x 10
try 65 on EZ curl next time

Cable preacher curl / reverse curl - ss
60 x 8 ....................... 45 x 8
60 x 6 ........................ 45 x 8

1 arm cable curl - ds
20 x 10, 15 x 10

Rev Push downs / incline overhead extensions- ss
45 x 10 ........... 50 x 8
55 x 10 ........... 50 x 8
Start with 55 on push downs next time

Weighted bench dips - ds
45 x 10, 35 x 10
first time I've ever done these nedd to go heavier next time

Notes:
Good wo today . Tomorrow is weigh /measure/evaluate day. Will reflect back over the past 3 weeks as i set up my next 3 weeks worth of wo's, too.

Today's Diet

Meal 1
1/2 c oatmeal w/protein
1c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
4 oz lean beef patty
1/2 c blackeye paes
1/2 sweet tater
water
small lettuce, diced tomato salad no dressing
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
grilled onions and green peppers for a change of pace
water
Meal 6
16 oz protein shake
1 tbsp Nat pb
water

Things are looking super duper Gary! how are you liking the sweet taters?



male cheerleaders eh?

Originally Posted by atherjen

Things are looking super duper Gary! how are you liking the sweet taters?



male cheerleaders eh?

Thanks Jen !

The sweet taters are great ! And easy to fix which is a plus . Thanks for the tip

Ok here's what hapened:
Body measurements stayed exactly the same - I can live with that (i guess. It's better than shrinking except at the waist )

Bodyfat measurements stayed the same - not real happy with that, especially since I dropped 300 calories a day last week. But hey at least no increases here .

Bodyweight went UP to 189 - gained 4 lbs

The math says I gained a small amount of fat and a little over 3 lbs LBM - Since this isn't an exact science I'm going to leave diet where it is and see what this week brings . I am cutting by the way. I doubt that I gained 3 lbs muscle. I think my 3 lbs LBM is "Fluids"


Jill,
I was sooooooo busy yesterday i didn't have much of a cheat day so not a lot to report. Munched on peanuts in the morning , had lunch at Pasta House (Baked Mostoccialo (sp) ), munchies during the afternoon , and my usual Saturday night Pizza. I'll try to do better next time

Well i need to get my arse out to the gym for legs !

He he I came here to read about your CHEATS!!!!! To busy to cheat? Me neverAnd yes, I expect more bad food from you next week.

Originally Posted by Jill

He he I came here to read about your CHEATS!!!!! To busy to cheat? Me neverAnd yes, I expect more bad food from you next week.

Yes Mistress Jill ! I hear and will obey

Squats
350 x 6 Help !
350 x 6 Sombitch !!
350 x 6 Mutha F---ka !!!
50 lbs heavier than 3 weeks ago and 3 weeks ago I thought 300 was going to kill me !

Leg Press
3 sets 350 x 6
tried 400 but it wouldn't budge, the 350 was heavier this time than 3 weeks ago. I am guessing it was because of the increase in squats

single leg extensions
75 x 6
70 x 6
these were tuff too . Damn squats

Lying leg curl
100 x 5
2 sets of 95 x 6
Ahhhhh i liked these I got to lay down !

Stiff legged deadlifts
I tried 3 times to start this exercise but i just didn't have the strength This has never happened to me before . The squats really killed me today .
Should I have substituted something for the deadlits and finished the wo?? Or could I have done the deadlifts later in the day after recooperating ?

4 minute rest intervals


Today's Diet

Meal 1
3 e.w. 1 w.e.
1/2 c oatmeaql w/ protein
water
Meal 2
6 oz chicken
lettuce salad no dressing
1 tbsp nat pb
Meal 3
16 oz protein shake
water
Meal 4
6 oz tuna
1/2 c brown rice
1/2 c blackeyed peas
water
Meal 5
4 oz steak
1/2 c green beans
1/2 c peas
water
Meal 6
16 oz protein shake
tbsp nat pb
water

Damn... your squats are impressive!!!!!!!!!!!

Originally Posted by JerseyDevil

Damn... your squats are impressive!!!!!!!!!!!

thanks JD !

Hey i was reading your journal, sucks about the elbow ! But at least it won't keep you out the gym completely

A 50 lb increase on squats! ....while cutting! You da man.


Speaking of cheats I made one this morning for me and my son; coffee, starbucks coffee ice cream, a banana, 1/2 a mango, brown sugar, PB, and ice cubes blended up in a blender. YUM!

Damn those are some crazy squats, and to add that much weight in a cal deficient diet is nuts heh. Like paynne said, you da man.

As for the SLDL's I would say don't worry to much about it this time. I have had that happen to me before as well. LLC's really rip my hams up and don't leave much more energy to spare for my SLDL's. Just make sure you don't do it on a regular basis and you should be fine.

Holy shit, nice Gary.

Originally Posted by Paynne

A 50 lb increase on squats! ....while cutting! You da man.


Speaking of cheats I made one this morning for me and my son; coffee, starbucks coffee ice cream, a banana, 1/2 a mango, brown sugar, PB, and ice cubes blended up in a blender. YUM!

Hey Paynne ! That cheat sounds good !

I think alot of my PR's and increases are mental things . Like 3 weeks ago I thought 300 was going to kill me but it was my first power week workout so I thought maybe I didn't give it my all cos I was unsure of what I was doing so maybe i could do more this time. Plus reading Saturdaynightfevers post on how to squat helped. After reading it is when I went from like 250 to 300 and now 350. I was doing it way wrong evidently.

yeah but the cut is starting out real slow. No cardio , yet. If no change next week I will add some cardio .

thanks again

Originally Posted by DeadBolt

Damn those are some crazy squats, and to add that much weight in a cal deficient diet is nuts heh. Like paynne said, you da man.

As for the SLDL's I would say don't worry to much about it this time. I have had that happen to me before as well. LLC's really rip my hams up and don't leave much more energy to spare for my SLDL's. Just make sure you don't do it on a regular basis and you should be fine.

DeadBolt,
Thanks for stopping in! I read your journal everday, you're doing great

Thanks for the kind words.

Originally Posted by PreMier

Holy shit, nice Gary.

Hey Jake ,
Thanks man ! i can't wait for you to get back in the gym. I miss reading your journal.

Bench press
3 sets 220 x 6

Incline bench press
205 x 3
2 sets 195 x 5

Weighted dips
3 sets 40 x 6

Seated press
125 x 6
150 x 4
145 x 5

Upright row
3 sets 125 x 6

Cheat lateral
2 sets 40 x 6

Notes:
4 min RI's on chest
3min RI's on shoulders

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

How much weight have you lost so far on the cut? Your pressing numbers seem to be down quite a bit.

Originally Posted by JerseyDevil

How much weight have you lost so far on the cut? Your pressing numbers seem to be down quite a bit.

At the most 5 lbs.

Don't worry about it. Get to your cutting goal. Muscle memory is a wonderful thing .

That's why I hate to cut. You lose so much strength, and for whatever reason, I love feeling strong. Especially at my age, I would say I'd rather have a reasonably lean physique, and be stronger then hell, then ultra lean with ok strength.

Trust me though man... you look great, AND have awesome strength. I speak as someone with shitty genetics to be lean and strong at the same time.

...then on the other hand maybe PP/R/S isn't for you.

Originally Posted by JerseyDevil

Don't worry about it. Get to your cutting goal. Muscle memory is a wonderful thing .

That's why I hate to cut. You lose so much strength, and for whatever reason, I love feeling strong. Especially at my age, I would say I'd rather have a reasonably lean physique, and be stronger then hell, then ultra lean with ok strength.

Trust me though man... you look great, AND have awesome strength. I speak as someone with shitty genetics to be lean and strong at the same time.

Thanks JD !

I'll do ok . I usually do. But I was getting PR's on my last cut but was doing my own workouts instead of PRRS. Todays wo i think was down more because i was tired. I'm telling ya Sundays wo did me in ! Guess we will find out tomorrow and the next day if it was just me being tired or not. See how the next wo's go. But it's ok if i do lose some strength , Like you said 'Muscle memory".

Thanks !

Heya brotha hang in there. You lookin good and its natural to start getting tired and drained on a cut. Lack of cals will do it to ya. Just keep truckin and don't stop until your goals are reached. And like JD said muscle memory is a great thing. You will bounce back into your old self in no time.

O and on a side note if those are poor pressing weights I am a nothing then. I would kill to be able to press that much.

Thanks DeadBolt,

No worries here, I've been through this before . Thanks again.

Morning Gary! goodness those are insane squats! Im very impressed! All that while dieting!

Have a super day!

Originally Posted by atherjen

Morning Gary! goodness those are insane squats! Im very impressed! All that while dieting!

Have a super day!

Thanks Jen !

It amazed me too ! The really amazing thing is usually by now my legs are soooo stiff I'm walking like frankenstein but I'm not . If they don't get stiff by the end of the day i guess that will be my proof that Cytomax works. I started using it Sunday. Maybe it's just a coincidence , we'll see .

Looking great Gary! And yeah, I hate cuts too for the same reason as everyone else. Hell, my strength goes down even on a bulk And those are great squats!!! I don't even come close to that. Have a great day!!

Hey Rock

thanks !