The Return of G-Dub !

Archangel · 10-20-2005, 08:56 PM

Very nice w/o Brother Gary!!! Your #'s are comin right back my Friend!!!

gwcaton · 10-21-2005, 06:44 AM

20 min stationary bike
4.5 miles. upped the resisitance today Keep it here until i hit 5 miles then increase resistance again.
Could feel the diff, sweat started rolling in about half the time.

Angel -
Thanks man ! I feels good to be working out again

gwcaton · 10-22-2005, 08:45 AM

Weight down 1.5 lbs to 191.5
Waist down 1" to 35.5
The smell of sweet success

Pylon · 10-22-2005, 09:47 AM

Well done, G. Welcome back!

gwcaton · 10-23-2005, 10:35 AM

Quote:

Originally Posted by Pylon

Well done, G. Welcome back!

Thanks Py

You back on the swing yet ?

gwcaton · 10-23-2005, 10:45 AM

Leg Extensions-
100 x 9 up 30 lbs over last wo
100 x 9 up 5 lbs over last wo
Trying 105 next time

Powertec Squats-
3 sets 180 x 12
trying 200 next time

Vertical leg press -
3 sets 135 x 15
up 10 lbs
trying 145 next time

Lying leg curl -
3 sets x 45
first 2 sets seemed easy , last one didn't

Standing calf raises -
180 x 15 easy
180 x 15 just right
180 x 15 barely , last couple of reps were more like a combo calf raise/shrug

Seated calf raises -
2 really good sets 140 x 20
reps were up over last wo.

Single leg calf raise-
BW x 15
left leg stronger than right

Notes:
2 min RI's on everything but calves
1 min RI's on calves

Triple Threat · 10-23-2005, 11:45 AM

The improvements and increases keep coming. Way to go.

gwcaton · 10-23-2005, 05:33 PM

Quote:

Originally Posted by CaptainDeadlift

The improvements and increases keep coming. Way to go.

Thanks Capt.
I'm sure I'll find a sticking point somewhere soon... diet or exercise, but I'll deal with that when it happens. For now I'll just bask in the limelight

Archangel · 10-23-2005, 08:54 PM

Quote:

Originally Posted by CaptainDeadlift

The improvements and increases keep coming. Way to go.

I second that my Friend, keep it up

!!!

PreMier · 10-23-2005, 09:16 PM

Damnit.. I thought I replied to this thread already?

Anyway glad to see you back at it!

gwcaton · 10-24-2005, 07:27 AM

Angel -
Thanks , You moving yet ?

Jake -
Feels good to be back. Looks like you are back into it pretty good too

gwcaton · 10-24-2005, 08:02 AM

20 minutes stationary bike
4.9 miles
looks like I'll be upping the resistance sooner than I thought

b_reed23 · 10-24-2005, 11:47 AM

everything is looking great Gary!! what are your goals for this cycle??

gwcaton · 10-24-2005, 01:16 PM

Quote:

Originally Posted by b_reed23

everything is looking great Gary!! what are your goals for this cycle??

Thanks Billie,
the only thing I'm really interested in is getting rid of the flab I aquired during my layoff. The rest will be just icicng on the cake .

Triple Threat · 10-24-2005, 06:29 PM

Quote:

Originally Posted by gwcaton

the only thing I'm really interested in is getting rid of the flab I aquired during my layoff. The rest will be just icicng on the cake .

It feels as if there's something inherently wrong with having those two phrases in the same train of thought.

Seanp156 · 10-24-2005, 06:37 PM

Hahaha

gwcaton · 10-24-2005, 07:16 PM

Quote:

Originally Posted by CaptainDeadlift

It feels as if there's something inherently wrong with having those two phrases in the same train of thought.

Archangel · 10-24-2005, 08:52 PM

Quote:

Originally Posted by gwcaton

Angel -
Thanks , You moving yet?

My pleasure, yes we are moving some stuff during the week with the BIG moving day this Saturday!!! Can't wait till it's all done, w/o has been put on hold with all this running around and late nites!!! Looking into 24 hour Fitness too, will be joining either late this week, or the first of next!!! THe light is definatly at the end of the tunnel

gwcaton · 10-25-2005, 06:57 AM

Quote:

Originally Posted by Archangel

My pleasure, yes we are moving some stuff during the week with the BIG moving day this Saturday!!! Can't wait till it's all done, w/o has been put on hold with all this running around and late nites!!! Looking into 24 hour Fitness too, will be joining either late this week, or the first of next!!! THe light is definatly at the end of the tunnel

Moving is a hell of a wo ! Especially if there are steps involved

gwcaton · 10-25-2005, 07:05 AM

Seated alt. Db press -
3 sets 40 x 9
really didn't expect this, try 45 next time

Cable side laterals -
2 sets 12.5 x 12
Changing sequence with incline rev Db flyes next time.
up 2.5 lbs

Incline rev Db flyes -
2 sets 25 x 15

Weighted Dips -
10 x 9
15 x 9
20 x 9
Yeah Baby !!! LOL Lots better than last time.

Rev grip pulldowns -
2 sets 45 x 12
up 5 lbs but think I'll try 50 next time

Kickbacks -
25 x 15
up 5 lbs

Notes:
2 min RI's

Starting Shock week Thursday

Pylon · 10-25-2005, 07:10 AM

Great work, Gary!

bludevil · 10-25-2005, 11:29 AM

Very nice w/o and have fun on shock

gwcaton · 10-25-2005, 12:15 PM

Py and Blu -

How do you do ? LOL Thanks guys ! Looking forward to shock but not nearly as much as I am my first Power week after that

DeadBolt · 10-25-2005, 01:33 PM

Yea boy back at the prrs!!!! Kick ass!! Everyone around here is either doing westside or HIT i felt a little left out LOL. Injury after injury the return of the MoFo's is inevitable!!!!

Glad to see ya working out again bud! Whats your stats and goal? Just recomp the body I would think?

Rocco32 · 10-25-2005, 01:40 PM

Great w/o!! Isn't it nice when you lift better than you expect? I bet your aching to do Power week!!

Burner02 · 10-25-2005, 04:00 PM

Hey Gary!
Good to see u back in action!

Triple Threat · 10-25-2005, 04:42 PM

Quote:

Originally Posted by gwcaton

Looking forward to shock but not nearly as much as I am my first Power week after that

It seems that everyone who is using P/R/S likes Power week the best. Maybe it's time for you to come over to the dark side, um, west side.

gwcaton · 10-25-2005, 05:51 PM

Quote:

Originally Posted by DeadBolt

Yea boy back at the prrs!!!! Kick ass!! Everyone around here is either doing westside or HIT i felt a little left out LOL. Injury after injury the return of the MoFo's is inevitable!!!!

Glad to see ya working out again bud! Whats your stats and goal? Just recomp the body I would think?

Hey DB

I will do my best to live up to the MoFo image ( whatever that may be . LOL )

No real stats since my primary goal is to get rid of the flab I accumulated during my layoff. But in the last 2 weeks I have lost 6 lns and 1" off the waist

. I get that down to where I'm Semi-happy then I'll set some real goals.

gwcaton · 10-25-2005, 05:53 PM

Quote:

Originally Posted by Rocco32

Great w/o!! Isn't it nice when you lift better than you expect? I bet your aching to do Power week!!

Hey Rocco

Thanks ! It was a nice suprise. Gotta make it thru shock first though.

gwcaton · 10-25-2005, 05:54 PM

Quote:

Originally Posted by Burner02

Hey Gary!
Good to see u back in action!

Burner !!!
Where the hell ya been ?
Feels good to be back in the gym

10-20-2005, 08:56 PM	#91
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Very nice w/o Brother Gary!!! Your #'s are comin right back my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-21-2005, 06:44 AM	#92
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-21-05 20 min stationary bike 4.5 miles. upped the resisitance today Keep it here until i hit 5 miles then increase resistance again. Could feel the diff, sweat started rolling in about half the time. Angel - Thanks man ! I feels good to be working out again 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

10-22-2005, 08:45 AM	#93
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Weigh/measure 10/22/05 Weight down 1.5 lbs to 191.5 Waist down 1" to 35.5 The smell of sweet success 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

10-22-2005, 09:47 AM	#94
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Well done, G. Welcome back! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

10-23-2005, 10:45 AM	#96
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	RR Legs - 10-23-05 Leg Extensions- 100 x 9 up 30 lbs over last wo 100 x 9 up 5 lbs over last wo Trying 105 next time Powertec Squats- 3 sets 180 x 12 trying 200 next time Vertical leg press - 3 sets 135 x 15 up 10 lbs trying 145 next time Lying leg curl - 3 sets x 45 first 2 sets seemed easy , last one didn't Standing calf raises - 180 x 15 easy 180 x 15 just right 180 x 15 barely , last couple of reps were more like a combo calf raise/shrug Seated calf raises - 2 really good sets 140 x 20 reps were up over last wo. Single leg calf raise- BW x 15 left leg stronger than right Notes: 2 min RI's on everything but calves 1 min RI's on calves 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

10-23-2005, 11:45 AM	#97
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	The improvements and increases keep coming. Way to go.

10-23-2005, 09:16 PM	#100
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Damnit.. I thought I replied to this thread already? Anyway glad to see you back at it! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-24-2005, 07:27 AM	#101
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Angel - Thanks , You moving yet ? Jake - Feels good to be back. Looks like you are back into it pretty good too 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

10-24-2005, 08:02 AM	#102
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-24-05 20 minutes stationary bike 4.9 miles looks like I'll be upping the resistance sooner than I thought 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

10-24-2005, 11:47 AM	#103
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	everything is looking great Gary!! what are your goals for this cycle?? My Journal!

10-24-2005, 06:37 PM	#106
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hahaha My Journal

10-25-2005, 07:05 AM	#110
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	RR Delts/tris 10-25-05 Seated alt. Db press - 3 sets 40 x 9 really didn't expect this, try 45 next time Cable side laterals - 2 sets 12.5 x 12 Changing sequence with incline rev Db flyes next time. up 2.5 lbs Incline rev Db flyes - 2 sets 25 x 15 Weighted Dips - 10 x 9 15 x 9 20 x 9 Yeah Baby !!! LOL Lots better than last time. Rev grip pulldowns - 2 sets 45 x 12 up 5 lbs but think I'll try 50 next time Kickbacks - 25 x 15 up 5 lbs Notes: 2 min RI's Starting Shock week Thursday 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

10-25-2005, 07:10 AM	#111
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Great work, Gary! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

10-25-2005, 11:29 AM	#112
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Very nice w/o and have fun on shock Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-25-2005, 12:15 PM	#113
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Py and Blu - How do you do ? LOL Thanks guys ! Looking forward to shock but not nearly as much as I am my first Power week after that 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

10-25-2005, 01:33 PM	#114
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,461	Yea boy back at the prrs!!!! Kick ass!! Everyone around here is either doing westside or HIT i felt a little left out LOL. Injury after injury the return of the MoFo's is inevitable!!!! Glad to see ya working out again bud! Whats your stats and goal? Just recomp the body I would think? "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-25-2005, 01:40 PM	#115
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Great w/o!! Isn't it nice when you lift better than you expect? I bet your aching to do Power week!! 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...

10-25-2005, 04:00 PM	#116
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	Hey Gary! Good to see u back in action! 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

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