The Return of G-Dub !

b_reed23 · 11-21-2005, 01:10 PM

Quote:

Originally Posted by gwcaton

Thanks Burner .

Sorry to hear about the really crummy weights on Incline BB bench

I'd give your left nut to put up that much

what a sacrifice

Burner02 · 11-21-2005, 01:43 PM

Quote:

Originally Posted by Triple Threat

Only the parts you're not using.

oh..I'm using them...now I am ready to share them...

PreMier · 11-21-2005, 11:41 PM

Quote:

Originally Posted by Triple Threat

Only the parts you're not using.

Burner02 · 11-22-2005, 10:58 AM

that will be enough out of you, sir...

gwcaton · 11-22-2005, 11:16 AM

Alt Db Press -
50 x 6
45 x 9
45 x 9
Start w/ 50 again nt until I get 3 sets x 9

Incline Db Rev Flyes -
3 sets 25 x 12
Try 30 nt

Cable side laterals -
2 sets 10 x 15
try 15 nt

weighted dips -
3 sets 25 x 9
try 35 nt

Rev grip pressdowns -
2 sets 50 x 12
try 55 nt

Kickbacks -
2 sets 30 x 15

Notes:
2 min RI's

Burner02 · 11-22-2005, 11:19 AM

Hey Gary!
How do you like the rev. Inc. Flyes? I can never get them to 'feel right'.
I usually tend to stick to either BO lat raises or rev. pec dec.

Burner02 · 11-22-2005, 11:20 AM

speaking of which, I will be doing the same wo tonight: delts / tris

gwcaton · 11-22-2005, 11:57 AM

Quote:

Originally Posted by Burner02

Hey Gary!
How do you like the rev. Inc. Flyes? I can never get them to 'feel right'.
I usually tend to stick to either BO lat raises or rev. pec dec.

They are pretty good. I can't go as heavy as when I am doing the seated BO version but I seek variety in my Rep Range wo's since I do 2 weeks back to back on RR.

b_reed23 · 11-22-2005, 01:10 PM

great workout Gary.......have a HAPPY TURKEY DAY!!!!!!!!!!

gwcaton · 11-22-2005, 04:32 PM

Quote:

Originally Posted by b_reed23

great workout Gary.......have a HAPPY TURKEY DAY!!!!!!!!!!

Thanks Billie, you do the same! And bring back a bunch of good stories about how nobody recognizes the new you

Archangel · 11-22-2005, 04:39 PM

Great w/o Brother Gary!!! Are the reverse flyes similar to a rear lateral, just on a bench face down? I'm sorry if I sound stupid, just not sure what you mean!!!

Pylon · 11-22-2005, 08:38 PM

Quote:

Originally Posted by Archangel

Great w/o Brother Gary!!! Are the reverse flyes similar to a rear lateral, just on a bench face down? I'm sorry if I sound stupid, just not sure what you mean!!!

If they are the same as the ones I have done, you are face down on an incline bench, then using the upper lats flye the weights up. Similar motion as a reverse pec deck.

boilermaker · 11-22-2005, 09:03 PM

Imagine it would be pretty hard to cheat on those.

gwcaton · 11-22-2005, 11:12 PM

Quote:

Originally Posted by Pylon

If they are the same as the ones I have done, you are face down on an incline bench, then using the upper lats flye the weights up. Similar motion as a reverse pec deck.

Thanks Angel !

You got it PY

gwcaton · 11-22-2005, 11:13 PM

Quote:

Originally Posted by boilermaker

Imagine it would be pretty hard to cheat on those.

You got it Boiler

gwcaton · 11-23-2005, 05:42 AM

15 sets cardio squats w/90 lbs
30 sec sets / 30 sec RI's
Min HR 128
Max HR 153

15 min Bike
Min HR 131
Max HR 154

Have a great Thanksgiving boys and girls

yellowmoomba · 11-23-2005, 05:45 AM

Nice cardio GW!

Happy Turkey day to you!!!

Triple Threat · 11-23-2005, 08:03 AM

Quote:

Originally Posted by gwcaton

15 sets cardio squats w/90 lbs

Have a great Thanksgiving boys and girls

15 sets?

Man, do I have a long way to go to catch you!

And a Happy T-day to you also.

gwcaton · 11-23-2005, 05:16 PM

Thanks guys

Have a great Thanksgiving !

Archangel · 11-23-2005, 06:48 PM

Awesome cardio, and have a GREAT Thanksgiving my Friend!!!

Devlin · 11-23-2005, 07:07 PM

Have a Happy Thanksgiving

**CowPimp** · 11-24-2005, 07:28 AM

Cardio squats lookin' killer man. How old are you if I might ask?

gwcaton · 11-24-2005, 08:15 AM

Angel, Dev, CP-

Happy Thanksgiving !

CP creeping up on 51

PreMier · 11-24-2005, 10:09 AM

51! Your almost as old as my aprents!!

hahaha

Devlin · 11-24-2005, 12:52 PM

51

When are you going to start acting your age instead of a young pup

11-22-2005, 10:58 AM	#424
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	that will be enough out of you, sir...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-22-2005, 11:16 AM	#425
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rep Range Delts/tri's 11-22-05 Alt Db Press - 50 x 6 45 x 9 45 x 9 Start w/ 50 again nt until I get 3 sets x 9 Incline Db Rev Flyes - 3 sets 25 x 12 Try 30 nt Cable side laterals - 2 sets 10 x 15 try 15 nt weighted dips - 3 sets 25 x 9 try 35 nt Rev grip pressdowns - 2 sets 50 x 12 try 55 nt Kickbacks - 2 sets 30 x 15 Notes: 2 min RI's
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-22-2005, 11:19 AM	#426
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	Hey Gary! How do you like the rev. Inc. Flyes? I can never get them to 'feel right'. I usually tend to stick to either BO lat raises or rev. pec dec.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-22-2005, 11:20 AM	#427
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	speaking of which, I will be doing the same wo tonight: delts / tris
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-22-2005, 01:10 PM	#429
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,211 Photos: 34	great workout Gary.......have a HAPPY TURKEY DAY!!!!!!!!!!
	My Journal!

11-22-2005, 04:39 PM	#431
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great w/o Brother Gary!!! Are the reverse flyes similar to a rear lateral, just on a bench face down? I'm sorry if I sound stupid, just not sure what you mean!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-22-2005, 09:03 PM	#433
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Imagine it would be pretty hard to cheat on those.
	My Journal: Are We Almost There Yet?

11-23-2005, 05:42 AM	#436
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cardio 11-23-05 15 sets cardio squats w/90 lbs 30 sec sets / 30 sec RI's Min HR 128 Max HR 153 15 min Bike Min HR 131 Max HR 154 Have a great Thanksgiving boys and girls
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-23-2005, 05:45 AM	#437
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	Nice cardio GW! Happy Turkey day to you!!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-23-2005, 05:16 PM	#439
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Thanks guys Have a great Thanksgiving !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-23-2005, 06:48 PM	#440
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome cardio, and have a GREAT Thanksgiving my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-23-2005, 07:07 PM	#441
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Have a Happy Thanksgiving
	Time to face the jury (and myself) Time to bring sexyback

11-24-2005, 07:28 AM	#442
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Cardio squats lookin' killer man. How old are you if I might ask?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-24-2005, 08:15 AM	#443
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Angel, Dev, CP- Happy Thanksgiving ! CP creeping up on 51
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-24-2005, 10:09 AM	#444
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	51! Your almost as old as my aprents!! hahaha
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-24-2005, 12:52 PM	#445
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	51 When are you going to start acting your age instead of a young pup
	Time to face the jury (and myself) Time to bring sexyback