The Return of G-Dub !

gwcaton · 01-31-2006, 06:48 AM

Incline Db bench press -
75 x 9
75 x 8
75 x 8
up 5 lbs
stick with 75 until get sets of 9

BB bench -
150 x 11
150 x 9
150 x 9
didn't get the reps I wanted so stick with 150 until get the reps.

Db flyes -
45 x 12
45 x 11
didn't get my reps here either
stick w/45 'til I do .

Cable side flyes-
2 sets 10 x 9

Seated Alt Db press -
40 x 12
40 x 10

Seated Bentover Db laterals -
2 sets 25 x 15

Triceps pressdown -
2 sets 75 x 9

Cg bench press -
125 x 12
125 x 10

Kickbacks -
2 sets 30 x 15

Notes :
2 min RI's

This new split is really working the muscles ! having to lower some of my weights but thats ok.

Also woke up the past 2 mornings with my right trap sore. Todays wo probably didn't help it . Might have to push back the back/bi wo or modify it some

PM cardio

DeadBolt · 01-31-2006, 09:05 AM

Kickass workout my friend! Really looks like it would make ya sore!

gwcaton · 01-31-2006, 11:14 AM

Quote:

Originally Posted by DeadBolt

Kickass workout my friend! Really looks like it would make ya sore!

Thanks DB !

This new split has really turned up the intensity. I'm still sore in the Quads/hammies from Sunday

Burner02 · 01-31-2006, 11:21 AM

Quote:

Originally Posted by Archangel

I LOVE VETTES!!!

me too....want a new one....an '81, 74 stingray (like Chris Tucker drove in Rush Hour..at least think that was a 74..

)

63' split window....oh..and of course, the '53 blue flame (just to have it)

gwcaton · 01-31-2006, 11:24 AM

Quote:

Originally Posted by Burner02

me too....want a new one....an '81, 74 stingray (like Chris Tucker drove in Rush Hour..at least think that was a 74..

)

63' split window....oh..and of course, the '53 blue flame (just to have it)

Shouldn't be a problem for a real estate tycoon like you

b_reed23 · 01-31-2006, 11:26 AM

hiya Garybear!

Nice looking workout there...looks killer! How many reps are you going for??

oh yeah...you will notice that I have lowered my weight on my cable crunches to do some serious negatives...sometimes 8-10seconds

PLUS I FELT BAD FOR YOU...LMAO...J/K!!!!!

<<<<<<<<

gwcaton · 01-31-2006, 11:31 AM

Quote:

Originally Posted by b_reed23

hiya Garybear!

Nice looking workout there...looks killer! How many reps are you going for??

oh yeah...you will notice that I have lowered my weight on my cable crunches to do some serious negatives...sometimes 8-10seconds

PLUS I FELT BAD FOR YOU...LMAO...J/K!!!!!

<<<<<<<<

Hi Billiebear

Thanks ! I was wanting 12 on the bb bench and 15 on the flyes. I'll get them next time.

Those will be killer crunches my queen

Thanks for the white ink

Burner02 · 01-31-2006, 11:36 AM

Quote:

Originally Posted by gwcaton

Shouldn't be a problem for a real estate tycoon like you

um..that will be: FUTURE tycoon

Archangel · 01-31-2006, 03:24 PM

Great w/o my Friend, all pushes in the same w/o is a major thing!!! Looking really solid!!!

gwcaton · 01-31-2006, 04:35 PM

Quote:

Originally Posted by Archangel

Great w/o my Friend, all pushes in the same w/o is a major thing!!! Looking really solid!!!

Thanks Angel ,

I never paid that close attention

gwcaton · 01-31-2006, 05:44 PM

20 min Bike
4.2 miles

Archangel · 01-31-2006, 07:05 PM

Quote:

Originally Posted by gwcaton

20 min Bike
4.2 miles

Does reading your cardio count for me???

I did enough today, it almost killed me!!!

How are you responding to twice a days???

gwcaton · 01-31-2006, 07:12 PM

Quote:

Originally Posted by Archangel

Does reading your cardio count for me???

I did enough today, it almost killed me!!!

How are you responding to twice a days???

Nope

gotta do your own . I saw yours , you are an animal. double what you did last time

So far so good. I thought my knees might start hurting or something but so far so good. And the best part is its keeping me from having to cut calories to lose the BF.

Archangel · 01-31-2006, 07:25 PM

Quote:

Originally Posted by gwcaton

So far so good. I thought my knees might start hurting or something but so far so good. And the best part is its keeping me from having to cut calories to lose the BF.

BFFM, excelent advice!!!

Devlin · 01-31-2006, 08:05 PM

Quote:

Originally Posted by gwcaton

Thanks DB !

This new split has really turned up the intensity. I'm still sore in the Quads/hammies from Sunday

I love the workouts that leave you with 2-3 day DOMS

Fantastic workout today.

Pylon · 01-31-2006, 09:38 PM

Looking good, G. Any guess as to how much impact the 2xdays have had? How long ago did you start them?

gwcaton · 02-01-2006, 04:59 AM

Quote:

Originally Posted by Pylon

Looking good, G. Any guess as to how much impact the 2xdays have had? How long ago did you start them?

I've only been doing them for a little over a week . When I started my new split. I'd say they were worth .5 to 1 lb last week. I had been dropping 1 to 1.5 lb a week and last week was 2 lbs.

gwcaton · 02-01-2006, 04:59 AM

Quote:

Originally Posted by Devlin

I love the workouts that leave you with 2-3 day DOMS

Fantastic workout today.

Thanks Dev .

gwcaton · 02-01-2006, 05:00 AM

Quote:

Originally Posted by Archangel

BFFM, excelent advice!!!

I've gotten my monies worth out of it for sure

gwcaton · 02-01-2006, 06:42 AM

20 min Bike
4.2 miles

Pm cardio will probably be more bike and then a calf wo. Trap still bothering me or I would do clean cardio. Also pushing back/bi/abs to friday for more rest of trap. So tomorrow is cardio too !!!

Triple Threat · 02-01-2006, 10:56 AM

Quote:

Originally Posted by Archangel

BFFM, excelent advice!!!

Worth the price?

gwcaton · 02-01-2006, 11:13 AM

Quote:

Originally Posted by Triple Threat

Worth the price?

Was for me , but I'm dumber than a bag of hammers

It has its own space next to my recliner .

The info was/is great and I think part of the proceeds helped keep IM up and running.

b_reed23 · 02-01-2006, 12:05 PM

01-31-2006, 06:48 AM	#1441
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Rep Range I Chest/delts/tri's 1-31-06 Incline Db bench press - 75 x 9 75 x 8 75 x 8 up 5 lbs stick with 75 until get sets of 9 BB bench - 150 x 11 150 x 9 150 x 9 didn't get the reps I wanted so stick with 150 until get the reps. Db flyes - 45 x 12 45 x 11 didn't get my reps here either stick w/45 'til I do . Cable side flyes- 2 sets 10 x 9 Seated Alt Db press - 40 x 12 40 x 10 Seated Bentover Db laterals - 2 sets 25 x 15 Triceps pressdown - 2 sets 75 x 9 Cg bench press - 125 x 12 125 x 10 Kickbacks - 2 sets 30 x 15 Notes : 2 min RI's This new split is really working the muscles ! having to lower some of my weights but thats ok. Also woke up the past 2 mornings with my right trap sore. Todays wo probably didn't help it . Might have to push back the back/bi wo or modify it some PM cardio
	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

01-31-2006, 09:05 AM	#1442
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Kickass workout my friend! Really looks like it would make ya sore!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

01-31-2006, 11:26 AM	#1446
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	hiya Garybear! Nice looking workout there...looks killer! How many reps are you going for?? oh yeah...you will notice that I have lowered my weight on my cable crunches to do some serious negatives...sometimes 8-10seconds PLUS I FELT BAD FOR YOU...LMAO...J/K!!!!! <<<<<<<<
	My Journal!

01-31-2006, 03:24 PM	#1449
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great w/o my Friend, all pushes in the same w/o is a major thing!!! Looking really solid!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-31-2006, 05:44 PM	#1451
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	PM cardio 1-31-06 20 min Bike 4.2 miles
	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

01-31-2006, 09:38 PM	#1456
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Looking good, G. Any guess as to how much impact the 2xdays have had? How long ago did you start them?
	"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

02-01-2006, 06:42 AM	#1460
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Am cardio 2-1-06 20 min Bike 4.2 miles Pm cardio will probably be more bike and then a calf wo. Trap still bothering me or I would do clean cardio. Also pushing back/bi/abs to friday for more rest of trap. So tomorrow is cardio 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

02-01-2006, 12:05 PM	#1463
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34
	My Journal!