The Return of G-Dub !

Triple Threat · 12-05-2005, 05:46 PM

Quote:

Originally Posted by gwcaton

I will probably never be as old mentally as I am according to my birth certificate

What's that saying? I may be getting older, but I refuse to grow up.

gwcaton · 12-06-2005, 11:36 AM

legs extensions ..... Powertec Squats - ss
90 x 10 ................... 270 x 10
90 x 10 ................... 270 x 10
100 x 10 .................. 290 x 10
start at 100 /300 nt

Vertical leg press ...leg extensions - ss
195 x 10 ................... 90 x 10
195 x 10 ................... 95 x 10
try 205 / 95 nt

Leg extensions - ds
95 x 10, 75 x 8, 65 x 8

I know, not very creative but it was COLDin the gym this morning. I got up 30-40 min before I wo to turn on the heat and it got up to a balmy 41 F by the time I finished .

Lying leg curls .... SLDL - ss
70 x 10 ................. 135 x 10
70 x 8 ................... 155 x10
60 x 10 ................. 155 x 10
start w/ 155 on sldl nt

Leg curls - ds
60 x 10, 45 x 8, 35 x 8

Standing calf raise ... seated calf raise - ss
270 x 15 .................... 160 x 15
270 x 15 .................... 160 x 12
270 x 12 .................... 160 x 12

Single leg calf raises - ds
20 x 20, 10 x 16, BW x 16

Notes:
RI's were just long enough to catch my breath or set up for the next exercise. Later when walking to work I knew my legs had been a brief skirmish this A.M. LOL

bludevil · 12-06-2005, 11:38 AM

Man that's one tough shock workout. If I worked my legs that hard in 1 workout, their's no way I could walk up a flight of stairs.

Rocco32 · 12-06-2005, 11:40 AM

I couldn't handle a shock w/o like that!! Way to go Gary, your really tearing things up lately!

Burner02 · 12-06-2005, 11:54 AM

dang...how's the walking going?
Maybe throw some lunges in instead of some leg ext. next time?

balmy 41
If it makes u feel any better, Dick Marcinko, (Author of Navy Seal bio and 'fiction' books) says he lifts at the 'weight pile' out back..even in the dead of winter...ice forming on his mustache and everything....

PreMier · 12-06-2005, 12:06 PM

Nice workout g-dub! So many super sets

Triple Threat · 12-06-2005, 01:22 PM

That workout is positively shocking.

Burner02 · 12-06-2005, 01:34 PM

hey...that was punny!

b_reed23 · 12-06-2005, 01:35 PM

Nice workout Gary!!! I have my shock leg day tomorrow!!

b_reed23 · 12-06-2005, 01:36 PM

Burner...are you following me today, or am I stalking you???

Burner02 · 12-06-2005, 01:51 PM

the view is much better back here....

hey...I ma gonna do legs tomorrow too! really, I am! honest!

Triple Threat · 12-06-2005, 01:56 PM

Quote:

Originally Posted by Burner02

the view is much better back here....

Especially if she's wearing a pair of Cheap Undies.

Burner02 · 12-06-2005, 01:58 PM

yeah....the 'religious' kind are best....
<holy>

boilermaker · 12-06-2005, 02:13 PM

And they denied being perverts in another journal. Well, burner didn't. But hey, who could blame them for following around a girl in cheap undies?

Impressive workout, GW. Columbia?, Jeff City? Are you a professor at the U?

Burner02 · 12-06-2005, 02:19 PM

"Why lie, when telling the truth is so much fun"
-Captain James Hook, the movie 'Hook'

gwcaton · 12-06-2005, 04:50 PM

Wow, busy in here today !

Blu
Thanks man. It wasn't quite that extremme but I have done that before.

Rocco !
You can do anything buddy. You are just that kind of guy

Burner
LOL I would of done some lunges or single leg squats or something but I didn't want to be out there any longer than neccessary.

Jake
Thanks bud ! Your wo today was unbelievable

Hope you stay healthy . thats the only thing that seems to stop you ( injuries ).

Big Daddy
You so funny

Billie
thanks , good luck tomorrow

Give 'em hell

Boiler
Thanks , LOL , No not a professor. Live a spot in the road town of 1000 people ( the worlds famous Cole Camp, Mo. ) Work in the local grocery store that is right across the street from my house

Saves on gas, wear and tear on a car .

boilermaker · 12-06-2005, 04:55 PM

Oh yeah, I know right where that is..........................thanks to mapquest.

gwcaton · 12-06-2005, 04:58 PM

Quote:

Originally Posted by boilermaker

Oh yeah, I know right where that is..........................thanks to mapquest.

Wow , we are big enough to be on mapquest !?

Archangel · 12-06-2005, 06:15 PM

Great lookin w/o Brother Gary!!!

Devlin · 12-06-2005, 06:46 PM

That was a hell of a workout

Pylon · 12-06-2005, 07:13 PM

Heya G - great leg work!

**CowPimp** · 12-06-2005, 07:50 PM

If it were possible to vomit from reading someone else's workout, I think this one would do it. Nice hustle.

gwcaton · 12-06-2005, 08:51 PM

Angel, Devlin, Py and CP

Thanks gang. I felt this morning and I'm sure I'll feel it again tomorrow and probably the next.

Might have to go strictly clean cardio tomorrow , give the legs a little break

Triple Threat · 12-07-2005, 10:45 AM

Quote:

Originally Posted by CowPimp

If it were possible to vomit from reading someone else's workout, I think this one would do it.

gwcaton · 12-07-2005, 11:19 AM

Quote:

Quote:
Originally Posted by CowPimp
If it were possible to vomit from reading someone else's workout, I think this one would do it.

Quote:

Originally Posted by Triple Threat

wait a minute, does that mean it was a crummy wo or a good one

gwcaton · 12-07-2005, 11:24 AM

Clean cardio -
Oly bar x 20 reps
9 sets of 55 x 15 reps
30 sec RI's
MinHR 140
Max HR 157

Stationary bike -
10 minutes
2.3miles
Min HR 129
Max HR 161

12-06-2005, 11:36 AM	#602
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock Legs 12-6-05 legs extensions ..... Powertec Squats - ss 90 x 10 ................... 270 x 10 90 x 10 ................... 270 x 10 100 x 10 .................. 290 x 10 start at 100 /300 nt Vertical leg press ...leg extensions - ss 195 x 10 ................... 90 x 10 195 x 10 ................... 95 x 10 try 205 / 95 nt Leg extensions - ds 95 x 10, 75 x 8, 65 x 8 I know, not very creative but it was COLDin the gym this morning. I got up 30-40 min before I wo to turn on the heat and it got up to a balmy 41 F by the time I finished . Lying leg curls .... SLDL - ss 70 x 10 ................. 135 x 10 70 x 8 ................... 155 x10 60 x 10 ................. 155 x 10 start w/ 155 on sldl nt Leg curls - ds 60 x 10, 45 x 8, 35 x 8 Standing calf raise ... seated calf raise - ss 270 x 15 .................... 160 x 15 270 x 15 .................... 160 x 12 270 x 12 .................... 160 x 12 Single leg calf raises - ds 20 x 20, 10 x 16, BW x 16 Notes: RI's were just long enough to catch my breath or set up for the next exercise. Later when walking to work I knew my legs had been a brief skirmish this A.M. LOL
	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

12-06-2005, 11:38 AM	#603
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Man that's one tough shock workout. If I worked my legs that hard in 1 workout, their's no way I could walk up a flight of stairs.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

12-06-2005, 11:40 AM	#604
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I couldn't handle a shock w/o like that!! Way to go Gary, your really tearing things up lately!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-06-2005, 11:54 AM	#605
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,307	dang...how's the walking going? Maybe throw some lunges in instead of some leg ext. next time? balmy 41 If it makes u feel any better, Dick Marcinko, (Author of Navy Seal bio and 'fiction' books) says he lifts at the 'weight pile' out back..even in the dead of winter...ice forming on his mustache and everything....
	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

12-06-2005, 12:06 PM	#606
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	Nice workout g-dub! So many super sets
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2005, 01:22 PM	#607
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,402 Photos: 4	That workout is positively shocking.

12-06-2005, 01:34 PM	#608
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,307	hey...that was punny!
	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

12-06-2005, 01:35 PM	#609
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,199 Photos: 34	Nice workout Gary!!! I have my shock leg day tomorrow!!
	My Journal!

12-06-2005, 01:36 PM	#610
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,199 Photos: 34	Burner...are you following me today, or am I stalking you???
	My Journal!

12-06-2005, 01:51 PM	#611
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,307	the view is much better back here.... hey...I ma gonna do legs tomorrow too! really, I am! honest!
	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

12-06-2005, 01:58 PM	#613
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,307	yeah....the 'religious' kind are best.... <holy>
	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

12-06-2005, 02:13 PM	#614
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	And they denied being perverts in another journal. Well, burner didn't. But hey, who could blame them for following around a girl in cheap undies? Impressive workout, GW. Columbia?, Jeff City? Are you a professor at the U?
	My Journal: Are We Almost There Yet?

12-06-2005, 02:19 PM	#615
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,307	"Why lie, when telling the truth is so much fun" -Captain James Hook, the movie 'Hook'
	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

12-06-2005, 04:50 PM	#616
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Wow, busy in here today ! Blu Thanks man. It wasn't quite that extremme but I have done that before. Rocco ! You can do anything buddy. You are just that kind of guy Burner LOL I would of done some lunges or single leg squats or something but I didn't want to be out there any longer than neccessary. Jake Thanks bud ! Your wo today was unbelievable Hope you stay healthy . thats the only thing that seems to stop you ( injuries ). Big Daddy You so funny Billie thanks , good luck tomorrow Give 'em hell Boiler Thanks , LOL , No not a professor. Live a spot in the road town of 1000 people ( the worlds famous Cole Camp, Mo. ) Work in the local grocery store that is right across the street from my house Saves on gas, wear and tear on a car .
	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

12-06-2005, 04:55 PM	#617
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Oh yeah, I know right where that is..........................thanks to mapquest.
	My Journal: Are We Almost There Yet?

12-06-2005, 06:15 PM	#619
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great lookin w/o Brother Gary!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-06-2005, 07:13 PM	#621
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,386 Photos: 3	Heya G - great leg work!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-06-2005, 06:46 PM	#620
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	That was a hell of a workout
	Time to face the jury (and myself) Time to bring sexyback

12-06-2005, 07:50 PM	#622
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	If it were possible to vomit from reading someone else's workout, I think this one would do it. Nice hustle.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-06-2005, 08:51 PM	#623
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Angel, Devlin, Py and CP Thanks gang. I felt this morning and I'm sure I'll feel it again tomorrow and probably the next. Might have to go strictly clean cardio tomorrow , give the legs a little break
	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

12-07-2005, 11:24 AM	#626
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cardio 12-7-05 Clean cardio - Oly bar x 20 reps 9 sets of 55 x 15 reps 30 sec RI's MinHR 140 Max HR 157 Stationary bike - 10 minutes 2.3miles Min HR 129 Max HR 161
	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