The Return of G-Dub !

Triple Threat · 01-16-2006, 11:04 AM

Quote:

Originally Posted by Rocco32

As far as the calves, you can go heavy and lessen the weights.

Is this a new technique?

gwcaton · 01-16-2006, 12:26 PM

Cable Xover... Incline bench press - ss
3 sets 65 x 10 .... 140 x 10
up 5 lbs on Xover and reps up on Bench
Going for 70/145 nt.

Weighted dips .. Incline flyes - ss
2 sets 10 x 10 ...... 45 x 10
up 10/5 lbs
try 15/50 nt

Bench press - DS
140 x 8 up 5 lbs
125 x 8 up 10 lbs
105 x 8 up 10 lbs

Cable hammer curl .. BB curl - ss
2 sets 50 x 10 ............. 70 x 10
up 5 lbs on ea. try 5 more nt.

EZ barl curls N.G. ... Seated incline Db curls - ss
55 x 10 ...................... 25 x 10 up 5 on the EZ
65 x 10 ...................... 30 x 10 up 15/5
start w/ 65/30 nt

Cable preacher curl - ds
50 x 8
40 x 7
30 x 8
up 5 lbs on ea set

Hanging Knee raises ... kneeling cable crunch - ss
3 sets 45 x 10 ................ 85 x 10

cable crunch - ds
85 x 10
75 x 10
65 x 10

Notes:
This wo took longer than usual . For some reason I was very unorganized this morning so RI's were way off. Oh well , I'll do better next time

boilermaker · 01-16-2006, 12:33 PM

Quote:

Originally Posted by b_reed23

you can call me anytime for motivation Gary!!!!!

I wonder if Billie has a studded bra and bitch boots to go with that whip!

gwcaton · 01-16-2006, 12:37 PM

Quote:

Originally Posted by Triple Threat

Is this a new technique?

Its a new power lifting routine

gwcaton · 01-16-2006, 12:38 PM

Quote:

Originally Posted by boilermaker

I wonder if Billie has a studded bra and bitch boots to go with that whip!

bludevil · 01-16-2006, 12:44 PM

nice w/o gdub, nice steady progression on all exercises

Burner02 · 01-16-2006, 02:24 PM

Quote:

Originally Posted by boilermaker

I wonder if Billie has a studded bra and bitch boots to go with that whip!

...that DOES make for a good visualization...

Archangel · 01-16-2006, 03:20 PM

Awesome w/o Brother Gary, you really seem to be steam-rolling through these w/o now my Friend!!!

Rocco32 · 01-16-2006, 04:28 PM

Quote:

Originally Posted by Triple Threat

Is this a new technique?

D'uh! I meant heavy weights, lessen the reps.

gwcaton · 01-16-2006, 06:05 PM

Blu
Thanks. Diet is making a diff I'm sure.

Burner

Angel
Thanks, so far so good

Rocco

**CowPimp** · 01-16-2006, 06:41 PM

Quote:

Originally Posted by gwcaton

You saying I'm mental

Are you saying you're mental? Haha.

gwcaton · 01-16-2006, 06:46 PM

Quote:

Originally Posted by CowPimp

Are you saying you're mental? Haha.

Hmmmmmm , I'll have to talk to myself about that and we'll get back to you asap

gwcaton · 01-16-2006, 06:48 PM

cardio
20 min Bike
HR 110-130
4.1 miles

tomorrow is double cardio day !! Double yeah !!!

Triple Threat · 01-16-2006, 07:01 PM

Quote:

Originally Posted by gwcaton

cardio
20 min Bike
HR 110-130
4.1 miles

tomorrow is double cardio day !! Double yeah !!!

I think you are actually enjoying this form of self-torture.

**CowPimp** · 01-16-2006, 10:43 PM

Quote:

Originally Posted by gwcaton

tomorrow is double cardio day !! Double yeah !!!

Okay, it's decided. You're getting excited about two cardio sessions in one day; you are officially mental.

b_reed23 · 01-17-2006, 01:44 AM

I agree...mental

no studded bra...but I may have those boots somewhere here.....

Pylon · 01-17-2006, 08:40 AM

Quote:

Originally Posted by gwcaton

cardio
20 min Bike
HR 110-130
4.1 miles

tomorrow is double cardio day !! Double yeah !!!

You are a sick, sick man.

gwcaton · 01-17-2006, 11:14 AM

Damn , it's unanimous

Billie in boots

gwcaton · 01-17-2006, 11:15 AM

Am Cardio
20 min bike
4.2 miles
HR 110 -130

Pm cardio
Clean cardio
Oly Bar x 15
5 sets 50 x 15
5 sets 55 x 12
5 sets 60 x 10
30 sec RI's
HR 115-135

Burner02 · 01-17-2006, 12:40 PM

Quote:

Originally Posted by gwcaton

Damn , it's unanimous

Billie in boots

whip it! Whip it good!

bludevil · 01-17-2006, 02:44 PM

How long are your pm sessions?

gwcaton · 01-17-2006, 04:23 PM

Quote:

Originally Posted by bludevil

How long are your pm sessions?

Blu ,
if I do bike its 20 min. , when I do clean or squat cardio it's probably closer to 25 min.

Archangel · 01-17-2006, 04:51 PM

Good lookin cardio my Friend, and um............Billie in boots.......Oh yeah!!!

Devlin · 01-17-2006, 07:59 PM

2 cardio sessions

and people think I'm nuts for doing an hour of cardio

Sorry Gary but, I agree....your mental

01-16-2006, 12:26 PM	#1202
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	shock chest/bis/abs 1-16-06 Cable Xover... Incline bench press - ss 3 sets 65 x 10 .... 140 x 10 up 5 lbs on Xover and reps up on Bench Going for 70/145 nt. Weighted dips .. Incline flyes - ss 2 sets 10 x 10 ...... 45 x 10 up 10/5 lbs try 15/50 nt Bench press - DS 140 x 8 up 5 lbs 125 x 8 up 10 lbs 105 x 8 up 10 lbs Cable hammer curl .. BB curl - ss 2 sets 50 x 10 ............. 70 x 10 up 5 lbs on ea. try 5 more nt. EZ barl curls N.G. ... Seated incline Db curls - ss 55 x 10 ...................... 25 x 10 up 5 on the EZ 65 x 10 ...................... 30 x 10 up 15/5 start w/ 65/30 nt Cable preacher curl - ds 50 x 8 40 x 7 30 x 8 up 5 lbs on ea set Hanging Knee raises ... kneeling cable crunch - ss 3 sets 45 x 10 ................ 85 x 10 cable crunch - ds 85 x 10 75 x 10 65 x 10 Notes: This wo took longer than usual . For some reason I was very unorganized this morning so RI's were way off. Oh well , I'll do better next time Last edited by gwcaton : 01-16-2006 at 12:37 PM.
	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

01-16-2006, 12:44 PM	#1206
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	nice w/o gdub, nice steady progression on all exercises
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

01-16-2006, 03:20 PM	#1208
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o Brother Gary, you really seem to be steam-rolling through these w/o now my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-16-2006, 06:05 PM	#1210
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Blu Thanks. Diet is making a diff I'm sure. Burner Angel Thanks, so far so good Rocco
	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

01-16-2006, 06:48 PM	#1213
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	cardio 1-16-06 cardio 20 min Bike HR 110-130 4.1 miles tomorrow is double cardio day !! Double yeah !!!
	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

01-17-2006, 01:44 AM	#1216
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,212 Photos: 34	I agree...mental no studded bra...but I may have those boots somewhere here.....
	My Journal!

01-17-2006, 11:14 AM	#1218
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Damn , it's unanimous Billie in boots
	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

01-17-2006, 11:15 AM	#1219
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cardio 1-17-06 Am Cardio 20 min bike 4.2 miles HR 110 -130 Pm cardio Clean cardio Oly Bar x 15 5 sets 50 x 15 5 sets 55 x 12 5 sets 60 x 10 30 sec RI's HR 115-135 Last edited by gwcaton : 01-17-2006 at 05:25 PM.
	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

01-17-2006, 02:44 PM	#1221
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	How long are your pm sessions?
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

01-17-2006, 04:51 PM	#1223
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin cardio my Friend, and um............Billie in boots.......Oh yeah!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-17-2006, 07:59 PM	#1224
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	2 cardio sessions and people think I'm nuts for doing an hour of cardio Sorry Gary but, I agree....your mental
	Time to face the jury (and myself) Time to bring sexyback