The Return of G-Dub !

**King Silverback** · 10-20-2005, 07:56 PM

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

**gwcaton** · 10-21-2005, 05:44 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, 07:45 AM

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

**Pylon** · 10-22-2005, 08:47 AM

Well done, G. Welcome back!

**gwcaton** · 10-23-2005, 09:35 AM

Originally Posted by Pylon

Well done, G. Welcome back!

Thanks Py

You back on the swing yet ?

**gwcaton** · 10-23-2005, 09:45 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, 10:45 AM

The improvements and increases keep coming. Way to go.

**gwcaton** · 10-23-2005, 04:33 PM

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

**King Silverback** · 10-23-2005, 07:54 PM

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, 08:16 PM

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

Anyway glad to see you back at it!

**gwcaton** · 10-24-2005, 06:27 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, 07:02 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, 10:47 AM

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

**gwcaton** · 10-24-2005, 12:16 PM

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, 05:29 PM

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, 05:37 PM

Hahaha

**gwcaton** · 10-24-2005, 06:16 PM

Originally Posted by CaptainDeadlift

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

**King Silverback** · 10-24-2005, 07:52 PM

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, 05:57 AM

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, 06:05 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, 06:10 AM

Great work, Gary!

**bludevil** · 10-25-2005, 10:29 AM

Very nice w/o and have fun on shock

**gwcaton** · 10-25-2005, 11:15 AM

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, 12:33 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, 12:40 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, 03:00 PM

Hey Gary!
Good to see u back in action!

**Triple Threat** · 10-25-2005, 03:42 PM

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, 04:51 PM

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, 04:53 PM

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, 04:54 PM

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

Thread: The Return of G-Dub !

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