The Return of G-Dub !

**gwcaton** · 10-17-2005, 12:15 PM

Originally Posted by bludevil

Good look'n workout given gimpy back. Take it nice and slow and the gains will come.

Thanks Blu,
I will be easing into it

**gwcaton** · 10-17-2005, 12:16 PM

Originally Posted by b_reed23

told ya you would hit that 5 mile marker!! also....great job on leg day!!

Thanks Billie !

**gwcaton** · 10-18-2005, 11:25 AM

Incline Db Bench -
65 x 9 up 25 lbs over last time
65 x 9 up 15 lbs over last time
65 x 9
Try 70 lbs next time. Would of tried 70 today but my sinus' were killing me and I couldn't even get my eyes to focus. I almost didn't wo becuase of that but I survived.

BB Bench -
140 x 12 up 15 lbs over last time
140 x 10 up 5 lbs down 2 reps
140 x 8 down 2 reps

Db Flyes -
40 x 15 up 5 lbs
40 x 13 up 5 lbs down 2 reps

Seated Alt. Hammer Curls -
2 sets 40 x 9
Up 5 lbs over last time

Cable preacher curl -
35 x 12
40 x 12 up 5 lbs over last time

Drag Curls -
2 sets of 35 x 15
Try 40 next time

Hanging knee raises -
3 sets 20 x 15
Up 20 lbs !

Notes:
2 mim RI's on everything but abs
1 min RI's on abs

**Rocco32** · 10-18-2005, 11:36 AM

Looking good Gary, your weights are coming up very quickly as well

**b_reed23** · 10-18-2005, 01:19 PM

nice weight on those hammer curls..I bet they were killer!! these are one of my favorite exercises because you can REALLY see the muscle on the sides of your arms working!

**bludevil** · 10-18-2005, 02:55 PM

Originally Posted by Rocco32

Looking good Gary, your weights are coming up very quickly as well

I second that. Nice job

**Pylon** · 10-18-2005, 03:32 PM

Good work, G. Way to fight through the sinus gunk.

**gwcaton** · 10-18-2005, 05:53 PM

Thanks Peeps

The wo's are feeling great ! Won't be long and I'll really be back in full swing

**King Silverback** · 10-18-2005, 06:48 PM

I know you will my Friend, I have faith!!!

**I'm Trying** · 10-18-2005, 09:04 PM

Originally Posted by gwcaton

Incline Db Bench -
65 x 9 up 25 lbs over last time
65 x 9 up 15 lbs over last time
65 x 9
Try 70 lbs next time. Would of tried 70 today but my sinus' were killing me and I couldn't even get my eyes to focus. I almost didn't wo becuase of that but I survived.

BB Bench -
140 x 12 up 15 lbs over last time
140 x 10 up 5 lbs down 2 reps
140 x 8 down 2 reps

Db Flyes -
40 x 15 up 5 lbs
40 x 13 up 5 lbs down 2 reps

Seated Alt. Hammer Curls -
2 sets 40 x 9
Up 5 lbs over last time

Cable preacher curl -
35 x 12
40 x 12 up 5 lbs over last time

Drag Curls -
2 sets of 35 x 15
Try 40 next time

Hanging knee raises -
3 sets 20 x 15
Up 20 lbs !

Notes:
2 mim RI's on everything but abs
1 min RI's on abs

Good job buddy. Getting stronger all the time.

**gwcaton** · 10-19-2005, 05:43 AM

Angel - Matthew

Thanks for the support

**gwcaton** · 10-19-2005, 05:44 AM

20 minutes on stationary bike
5.25 miles
Time to up the resistance and start all over

**yellowmoomba** · 10-19-2005, 05:45 AM

Originally Posted by bludevil

I second that. Nice job

Ditto!!

Looking good

**Triple Threat** · 10-19-2005, 10:19 AM

Hi Gary. It looks like that muscle memory thing is working for you. How's the back feeling now?

**gwcaton** · 10-19-2005, 05:51 PM

YM -
Thanks Bud

Capt. -
If my muscle memory was as bad as my regular memory I'd be i big trouble

Back is getting better but I'm sure I still have a ways to go to be back where I was. I still feel a stab in my right ass cheek even when I'm just walking.

**King Silverback** · 10-19-2005, 05:59 PM

Just take it slow, your progress is awesome!!! Keep it up my Friend!!!

**gwcaton** · 10-20-2005, 06:46 AM

Thanks Angel

**gwcaton** · 10-20-2005, 06:51 AM

Wg Pullups -
3 sets BW x 9

Db Rows -
3 sets 50 x 12

Seated Face Pulls -
3 sets 50 x 15

Hanging Knee Raises -
3 sets 20 x 15

Notes:
2 min RI's on everything but abs .
1 Min RI's on abs
Switched Db rows and face pulls in order . So weight for Db rows was up 15 lbs but reps were down over last week but reps were up on face pulls at the same weight as last week.

**FishOrCutBait** · 10-20-2005, 07:23 AM

Hey G-Dub! Just stoppin by to say hello, hope you are doin well!

**bludevil** · 10-20-2005, 10:38 AM

Another quality w/o

**Pylon** · 10-20-2005, 12:04 PM

Well done, G. Keep on crankin'!

**gwcaton** · 10-20-2005, 12:14 PM

Originally Posted by FishOrCutBait

Hey G-Dub! Just stoppin by to say hello, hope you are doin well!

Fish !!!!! Where ya been ?

**gwcaton** · 10-20-2005, 12:14 PM

Originally Posted by bludevil

Another quality w/o

Thanks Blu , I'm getting there

**gwcaton** · 10-20-2005, 12:15 PM

Originally Posted by Pylon

Well done, G. Keep on crankin'!

Thanks Py ! How long you gonna be up north ?

**Pylon** · 10-20-2005, 12:31 PM

Originally Posted by gwcaton

Thanks Py ! How long you gonna be up north ?

Already on my way home, friend. Actually killing time in the St. Paul airport during a 4 hour layover right now...will be home around 5, which means I can play with my kid for a couple of hours, put him to bed, then get in a workout. Tonight is bike and jump training.

**b_reed23** · 10-20-2005, 01:34 PM

hiya Gary!! good looking workout!

**gwcaton** · 10-20-2005, 05:20 PM

Originally Posted by Pylon

Already on my way home, friend. Actually killing time in the St. Paul airport during a 4 hour layover right now...will be home around 5, which means I can play with my kid for a couple of hours, put him to bed, then get in a workout. Tonight is bike and jump training.

Cool , how old is your kid ?

**gwcaton** · 10-20-2005, 05:20 PM

Originally Posted by b_reed23

hiya Gary!! good looking workout!

Thank you Ma'am

**Rocco32** · 10-20-2005, 06:30 PM

Great w/o Gary. Feeling good being back in your home gym?

**gwcaton** · 10-20-2005, 07:56 PM

Hey Rocco,

YEs I am. Can't wait until I start sleeping all night again instead of tossing and turning and waking up all the time. Back before the injury I slept like a log . But all is getting better just so damn slow getting there .

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