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

Ohh cool Rock!! THANKS!!! Do you use it as well???

When I biked a few years ago I used it and loved it for endurance. But not anymore because of the sugar. I try not to have any extra sugar anymore.

Originally Posted by rock4832

When I biked a few years ago I used it and loved it for endurance. But not anymore because of the sugar. I try not to have any extra sugar anymore.

I try not to have any more sugar either. Matter of fact the cytomax is probably the only "extra" sugar i have in my diet. Except cheat day.
I bought it to beat the DMS. It's working so far and I only use one scoop and only during my wo.

Seated calf raises
3 sets 210 x 6

Standing calf raises
285 x 6
295 x 6
305 x 6
Guess i better start with 305 next time.

Kneeling cable crunches
130 x 6
140 x 6
140 x 4

Lying knee raises
2 sets 45 x 6
55 x 6
start with 55 next time

Notes:
Still no soreness from any wo's since starting Cytomax on sunday

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
6 oz chicken
1/2 c kidney beans
1/2 c brown rice
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
1 tbsp Nat Pb
water

Notes:
Hmmmm , my schedule at week changed this week so instead of a cheat day on Saturday I think I'll have 2 cheat meals, one Thursday and one Saturday . Got to have my Saturday night pizza, if I don't show up the owners get worried. I haven't missed a Saturday night there since they opened 1 1/2 years ago. Damn , Thats a bunch of pizza !

Originally Posted by gwcaton

I try not to have any more sugar either. Matter of fact the cytomax is probably the only "extra" sugar i have in my diet. Except cheat day.
I bought it to beat the DMS. It's working so far and I only use one scoop and only during my wo.

If I thought I could afford the sugar I would definately take it again too! ICE works well for me concerning DMS. But yeah, that stuff is good!

dms?

Originally Posted by PreMier

dms?

Delayed Muscle Soreness probably not the correct terminology but what the heck

Yea, I thought thats what you meant. I usually hear doms(daily onset muscle soreness).

I miss getting sore lol

Rack deadlifts
215 x 6
225 x 6
245 x 6
Up from last power wo

DB Rows
95 x 6
2 sets of 90 x 6

Weighted chins
3 sets of 40 x 6

CG seated rows
235 x 6
235 x 4
205 x 6
First 2 sets were a little too heavy , poor form

Notes:
4 min. RI's

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

Hey Gary, thanks again for your comments, they definitely help....

Originally Posted by fantasma62

Hey Gary, thanks again for your comments, they definitely help....

No problem Tony ! I enjoy your journal and am looking forward to you reaching your goals !

Getting a late start today ! Not usually off onThursday but the produce manager wants off Saturday so switched days .

I need to get my as out to the gym though. lots to do today after I work out . I'll finish my coffee first and read some more journals though before i go

Seated calf raises
3 sets of 210 x 6

Standing calf raises
3 sets 305 x 6

Kneeling cable crunches
3 sets 130 x 6
Sets 2 & 3 were down 10 lbs from Tuesday

Lying knee raises
55 x 6
2 sets 60 x 6
sets 2 & 3 were an increase. Had to make up for the drop in kneeling crunches

Notes:
4 min RI's for calves
3 min RI's for abs

Todays diet
Meal 1
Slice of roast beef
slice of ham
slice of turkey
Leaf lettuce salad w/green peppers, broc , cauliflower and tomatoes. Since this was a "cheat " meal I had a whole tbsp of Ranch dressing
Tea
Meal 2
16 oz protein shake
1 ww bread w/tbsp nat pb
water
Meal 3
16 oz protein shake
water
Meal 4
Damn ! I forgot to update this last night and i don't remember what i ate !
Meal 5
16 oz protein shake
tbsp nat pb
water
Notes:
Only 5 meals today . Got up late since I didn't have to work

Killer w/o there. Don't you find it hard to go to the gym just to do calves and abs though?

Originally Posted by rock4832

Killer w/o there. Don't you find it hard to go to the gym just to do calves and abs though?

Nope , I wo at home !

That's right, DUH!!

Barbell curls
2 sets 95 x 6
try 100 next time

Cable preacher curl
2 sets 70 x 6
reps were up from last time

Hammer curls
2 sets 45 x 6

CG bench press
3 sets 205 x 6
increase next time

Skullcrushers
2 sets 70 x 6

Single arm db extensions
2 sets 35 x 6

Notes:
4 min RI's Damn its hard for me to sit for that long !

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
4 oz lean beef patty
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz chicken
2 oz beef
1/4 c rice
1/4 c refried beans
tea
Mixing it up and using up some stuff in the fridge .
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Nice workout. Especially the CG bench press .

Originally Posted by JerseyDevil

Nice workout. Especially the CG bench press .

Thanks JD !
Hey did you hear back from Tyco ?

Originally Posted by gwcaton

Barbell curls
2 sets 95 x 6
try 100 next time

Cable preacher curl
2 sets 70 x 6
reps were up from last time

Hammer curls
2 sets 45 x 6

CG bench press
3 sets 205 x 6
increase next time

Skullcrushers
2 sets 70 x 6

Single arm db extensions
2 sets 35 x 6

Notes:
4 min RI's Damn its hard for me to sit for that long !

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
4 oz lean beef patty
1/2 sweet potato
1/2 c blackeyed peas
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz chicken
2 oz beef
1/4 c rice
1/4 c refried beans
tea
Mixing it up and using up some stuff in the fridge .
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Great workout Gary, what blows me away is the barbell curls. 95 pounds? I can barely do the olympic bar .
Great job, keep it up.

Originally Posted by fantasma62

Great workout Gary, what blows me away is the barbell curls. 95 pounds? I can barely do the olympic bar .
Great job, keep it up.

Hey Tony !

Thanks man ! I'm sure you'll see the day you do that and more !

Originally Posted by gwcaton

Notes:
4 min RI's Damn its hard for me to sit for that long !

Ummmm, don't I never do.... i think its just important to have a fairly long RI so you feel fully charged for your next set

Originally Posted by Rissole

Ummmm, don't I never do.... i think its just important to have a fairly long RI so you feel fully charged for your next set

I am so literal some times. i just figured there was a reason for that amount of time so thats what i did , except when i started running short of time !

Wow lookin good man, lifts are very impressive. BB curls are nice, I'm impressed with my 70lb curl but I can't imagine 100 anytime soon lol. Some awsome tri work to, 205 cg's are great. You use 70lb DB's or a 70lb BB for skull's?

O and whats up witht that cheat, 1tbl of ranch dressing.....omg what a cheat! Catch my sarcasm lol. Don't make me have a cheat meal to really show ya how its done....leave it to my fat ass to get that point across.

Yeah i think GP wants you to be able to lift the same w8 each set for the same reps on power week, hence the long RI. Just do what you think is necesary G

Originally Posted by DeadBolt

Wow lookin good man, lifts are very impressive. BB curls are nice, I'm impressed with my 70lb curl but I can't imagine 100 anytime soon lol. Some awsome tri work to, 205 cg's are great. You use 70lb DB's or a 70lb BB for skull's?

O and whats up witht that cheat, 1tbl of ranch dressing.....omg what a cheat! Catch my sarcasm lol. Don't make me have a cheat meal to really show ya how its done....leave it to my fat ass to get that point across.

Hey Dead ,

Thanks, The 70 lbs on skulls is on an ez bar. They are rough on my elbows though. Probably gonna look for an alternate exercise. Don'r want to end up like JD with tennis elbow!
I can do better on cheats ! Will give it a try tonight . Time for my saturday night pizza and appetizer

Originally Posted by Rissole

Yeah i think GP wants you to be able to lift the same w8 each set for the same reps on power week, hence the long RI. Just do what you think is necesary G

Thanks Ris!

well did this weeks weigh/measure/evaluation.

Bodyweight down 2 lbs , BF measurements stayed the same, Body measurements stayed the same.

Cardio here I come !!!


Not going to fool around with one or two days and see what that does for me. Going for 3 days a week starting with 30 minutes each session. will go to 5-6 days a week if I have to and twice a day if neccessary. Don't want to cut calories much more if I don't have to. Better to work it off than to "starve" it off . Must reach my goal by April 16 ! The fat must go ! The abs must be uncovered!