G-dub's P/RR/S

**DeadBolt** · 08-29-2004, 08:03 PM

Originally Posted by gwcaton

Thanks Jen ! I like you new avi too !

O yea! One hot mama

**gwcaton** · 08-30-2004, 12:33 PM

Incline bench
2 sets 195 x 8
195 x 6

Flat bench
195 x 10
195 x 9
195 x 8

Db flyes
2 sets 45 x 12

standing single arm db press
2 sets 50 x 7

Seated bent db laterals
3 sets 45 x 10

cable side lateral
15 x 12
15 x 11

Notes:
All weights used were an increase over last RR/c-s
3 min RI's on bench presses
2 min ri's everything else

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

**DeadBolt** · 08-30-2004, 12:39 PM

Lookin good brotha!

OO a little slamon patty..haven't had that in a while i may have to go otu and get some now...I miss fish heh.

How do you like those standing DB presses? Any problems with the back or shoulders? I find many people asking me that in the gym b/c I'm the only person who does them and I never experince any problems...just wondering if you do.

**gwcaton** · 08-30-2004, 12:47 PM

Originally Posted by DeadBolt

Lookin good brotha!

OO a little slamon patty..haven't had that in a while i may have to go otu and get some now...I miss fish heh.

How do you like those standing DB presses? Any problems with the back or shoulders? I find many people asking me that in the gym b/c I'm the only person who does them and I never experince any problems...just wondering if you do.

No problems, so far. I like them, definetly gets a good workout !

**JerseyDevil** · 08-30-2004, 06:15 PM

Nice inclines Gary

.

**gwcaton** · 08-30-2004, 07:30 PM

Originally Posted by JerseyDevil

Nice inclines Gary

.

Thanks JD! 200 is my best so I'm almost there .

**JerseyDevil** · 08-31-2004, 09:59 AM

Have I ever mentioned how I love to do BB inclines. Probably my fav BB movement. It is hard on my shoulders though, and that area I don't even want to mention right now

.

**gwcaton** · 08-31-2004, 11:16 AM

Originally Posted by JerseyDevil

Have I ever mentioned how I love to do BB inclines. Probably my fav BB movement. It is hard on my shoulders though, and that area I don't even want to mention right now

.

JD,
I think i recall you mentioning it in your journal .

**gwcaton** · 08-31-2004, 11:25 AM

Kneeling cable crunches
3 sets 115 x 15

Lying knee raises
3 sets 25 x 15
try 30 next time

Seated calf raises
3 sets 170 x 15
These were an increase over last rr/abs-calves
try 175 next time

Standing calf raises
3 sets 230 x 15
these were an increase
Try 240 next time

Notes:
Tonight will be first cardio in about 20 weeks ! 30 minutes

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
6oz chicken
1/2 c brown rice
1/2 c kidney beans
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
tbsp nat pb
water

**fantasma62** · 08-31-2004, 12:10 PM

Hey Gary, how's the day today?

All I have to say about your workout today is OUCH

Have a great day!!!

**Rissole** · 08-31-2004, 03:24 PM

Ahhh w8'd ab execises

Love the next day pain hey Gary

**gwcaton** · 08-31-2004, 04:34 PM

Thanks guys ! I really like working abs with weights. Can't wait to see whats hiding under there

**DeadBolt** · 08-31-2004, 07:21 PM

Originally Posted by gwcaton

I really like working abs with weights.

If your use to working without weights for abs they really kick em into overdrive. I never use to use weighted ab excercises but for a while now I have and they have just been exploding in size. I can see them growing and getting stronger its awsome.

Originally Posted by Rissole

Ahhh w8'd ab execises

Love the next day pain hey Gary

Ever tried my shock session of abs? Every set to 15 to complete failure. OUCH is all I can say for the next day or two. I love them!

**jfrance** · 08-31-2004, 08:13 PM

Originally Posted by gwcaton

Thanks guys ! I really like working abs with weights. Can't wait to see whats hiding under there

The only problem with working abs so hard 1 day, is the next day. I hate it when someone makes me laugh when my abs are sore!

Hi Gary

**gwcaton** · 08-31-2004, 09:02 PM

Originally Posted by jfrance

The only problem with working abs so hard 1 day, is the next day. I hate it when someone makes me laugh when my abs are sore!

Hi Gary

Hey Jamie ,
That use to be true for me too but about 2 weeks ago I started taking Cytomax while working out and I don't get the DOMS like I use to

**Rocco32** · 08-31-2004, 09:03 PM

Still no DOMS?!? Great. I'm getting it horrible in my legs and calves lately

**gwcaton** · 08-31-2004, 09:05 PM

Originally Posted by rock4832

Still no DOMS?!? Great. I'm getting it horrible in my legs and calves lately

No , it's amazing ! After the 1 legged squats I figured I'd get it but I didn't. If I didn't get doing those i don't think anything will cause it ! They are killer !

What have you been up to Rock ?

**gwcaton** · 08-31-2004, 09:15 PM

Oh a terrible thing happened today . I didn't do my first cardio session tonight

After I got home from work, i ate supper , made me a shake for later and took it with me down to the shop. Spent the last 4 hours detailling a Town Car. My arms are tired . Guess I'll have to weight until Thursday to start cardio. It's bed time

**PreMier** · 08-31-2004, 09:18 PM

A lincoln towncar? Or like a RR?

**gwcaton** · 08-31-2004, 09:20 PM

Originally Posted by PreMier

A lincoln towncar? Or like a RR?

Lincoln

**PreMier** · 08-31-2004, 09:21 PM

I love the new ones. Rode in one to a wedding the other day.. WOW. It was my buddies moms car. I wish that I could be driven in that thing everywhere

**gwcaton** · 08-31-2004, 09:22 PM

Originally Posted by PreMier

I love the new ones. Rode in one to a wedding the other day.. WOW. It was my buddies moms car. I wish that I could be driven in that thing everywhere

Yup ,they do ride nice

**PreMier** · 08-31-2004, 09:24 PM

Even though your dieting, is prrs meeting your expectations?

Damn, your leg is hella cut up.

**Rissole** · 09-01-2004, 01:43 AM

You said it PreM

**gwcaton** · 09-01-2004, 04:43 AM

Originally Posted by PreMier

Even though your dieting, is prrs meeting your expectations?

Damn, your leg is hella cut up.

Hmmmmmmmmm , never really thought about what I expected from it. It definetly is a lot more exhausting than what I was doing. But then that could be because I wasn't giving my old routine as much effort who knows.
I am thinking I am going to have to do another 9 weeks to be able to say if it is really working for me. Like I've said before sometimes I don't feel like I'm getting enough volume.

i guess the tape measure will have to decide whether or not p/rr/s is working for me.

You thinking of trying it when you get back to the gym ? Haven't heard much about the TP routine you were doing. Did everyone finish it ? what was the overall results ?

Thanks

**gwcaton** · 09-01-2004, 04:46 AM

Originally Posted by Rissole

You said it PreM

what did he say ?

Hey Riss, you're looking good man !

**Rissole** · 09-01-2004, 05:55 AM

He said "damn, your leg is hella cut up

"

Thanks G, i'm finally getting to near what i first wanted when i started training 2 years ago

You start putting muscle on and like it, so you bulk and try to get more but the best is when you look awesome. You can actually clearly see what all the hard work has been about

**Rocco32** · 09-01-2004, 06:38 AM

Originally Posted by Rissole

He said "damn, your leg is hella cut up

"

Thanks G, i'm finally getting to near what i first wanted when i started training 2 years ago

You start putting muscle on and like it, so you bulk and try to get more but the best is when you look awesome. You can actually clearly see what all the hard work has been about

I'm a long way away from that!

I put on muscle and fat, take off muscle but keep the fat!! LOL

**Rissole** · 09-01-2004, 06:49 AM

Originally Posted by rock4832

I'm a long way away from that!

I put on muscle and fat, take off muscle but keep the fat!! LOL

You crack me up

**gwcaton** · 09-01-2004, 11:36 AM

CG weighted chins
40 x 8
40 x 7
these were an increase in weight and reps

Wg seated cable row
2 x 175

Seated 1 arm cable rows
2 sets 80 x 12
these were an increase

Pullover
2 sets 45 x 15
These were an increase

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/tbsp Nat pb
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
8 oz chicken
salad
1 c brocolii
tea
Meal 6
16 oz protein shake
1 tbsp nat pb
water

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