The Return of G-Dub !

**gwcaton** · 10-25-2005, 04:56 PM

Originally Posted by CaptainDeadlift

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.

OOOOOO the dark side !!!!

I don't think I could handle it . Max OT about did me in . I like the variety of P/RR/S.

**b_reed23** · 10-25-2005, 07:41 PM

I like power week a lot too Gary...but you have to admit...shock week makes you HURT more than any of the others!!

**Cris2Blis** · 10-25-2005, 08:50 PM

**PreMier** · 10-26-2005, 12:02 AM

Originally Posted by gwcaton

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

Isnt it great how much strength comes back so fast.

**gwcaton** · 10-26-2005, 04:52 AM

Originally Posted by b_reed23

I like power week a lot too Gary...but you have to admit...shock week makes you HURT more than any of the others!!

yeah , especially leg day

**gwcaton** · 10-26-2005, 04:53 AM

Originally Posted by Cris2Blis

Hey you ! Where ya been ? Stickin' around for awhile this time ?

**gwcaton** · 10-26-2005, 04:53 AM

Originally Posted by PreMier

Isnt it great how much strength comes back so fast.

Yes it is and you should know. You have some mighty heavy wo's going on in your journal

**gwcaton** · 10-26-2005, 05:37 AM

20 min Stationary bike
4.8 miles

I must of been peddling backwards for a few moments

5 miles Friday or bust

**bludevil** · 10-26-2005, 08:30 AM

I'm sure you'll hit your mark.

**Burner02** · 10-27-2005, 08:55 AM

Originally Posted by gwcaton

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

we'll just nottalk about that, sir..

u had an excuse..me? hhmmm...

**DeadBolt** · 10-27-2005, 11:09 AM

Heya gary lookin good! I am not as big of a fan of power or shock as I am rep range. Thats by far my favorite w/o!!

**gwcaton** · 10-27-2005, 12:32 PM

Cable crossover .... Incline bench- ss
40 x 10 ................... 140 x 10
50 x 10 ................... 140 x 8
50 x 10 ................... 125 x 8

Dips ........... Incline Db flyes- ss
Bw x 8 ........ 40 x 9
Bw x 8 ........ 40 x 8

Bench press - Ds
145 x 4
125 x 6
SUCKED !!! But I was toast by the time I got here

add a set next time.

Cable curls ...... BB flex curls - ss
45 x 10 ............ 45 x 10
45 x 10 ............ 55 x 10
45 x 10 ............ 55 x 10
Damn !!!!!

EZ bar curl ......Hammer cable curl - ss
40 x 10 ............ 35 x 10
50 x 10 ............ 35 x 10

Preacher cable curls - Ds
45 x 8
35 x 6
25 x 6

Notes:
RI's - only the time it took to get from station to station / set up

Man I could hardly get/keep my arms up high enough to shampoo my hair after this wo !!

**PreMier** · 10-27-2005, 12:34 PM

I love those workouts where they just trash you.

**DeadBolt** · 10-27-2005, 12:42 PM

Originally Posted by PreMier

I love those workouts where they just trash you.

**Burner02** · 10-27-2005, 01:39 PM

that's funny..I do not care for high reps...
...blame my selective A.D.D.

**Triple Threat** · 10-27-2005, 03:43 PM

Originally Posted by gwcaton

Man I could hardly get/keep my arms up high enough to shampoo my hair after this wo !!

That's where a sexy geisha girl would be beneficial.

**gwcaton** · 10-27-2005, 05:16 PM

Blu - I'm sure gonna give it an honest shot

Burner - Get your act together and get in the gym on a regular basis. You can do it !

DB - When you get right down to it , it's all good though

Jake - It is a great feeling .

Capt. - I agree and I have tried to talk the wife into it but she's against it for some reason

**gwcaton** · 10-28-2005, 05:30 AM

20 minutes Stationary bike
5.14 miles MADE IT !!!

Think I'll switch up my cardio next week. Either intervals or squats or maybe leg press like the Capt

**Pylon** · 10-28-2005, 05:41 AM

Great work, G. Everything feeling OK now?

**gwcaton** · 10-28-2005, 06:52 AM

Originally Posted by Pylon

Great work, G. Everything feeling OK now?

Thanks Py !

Everything just seems to be getting better and better. But I still have some "attacks" from the ruptured disc every once in awhile. I'll be close to 100% some day and I'm taking my time getting there. Don't want a relapse

**Triple Threat** · 10-28-2005, 10:02 AM

Originally Posted by gwcaton

20 minutes Stationary bike
5.14 miles MADE IT !!!

You're back in the saddle and riding it hard.

**bludevil** · 10-28-2005, 11:20 AM

Very nice w/o, good intensity and I see you hit your cardio mark. Nice job.

**gwcaton** · 10-28-2005, 11:21 AM

Thanks Capt. and Blu

**yellowmoomba** · 10-28-2005, 12:47 PM

Originally Posted by gwcaton

20 minutes Stationary bike
5.14 miles MADE IT !!!

Think I'll switch up my cardio next week. Either intervals or squats or maybe leg press like the Capt

I vote for SQUATS

**gwcaton** · 10-28-2005, 06:49 PM

Originally Posted by yellowmoomba

I vote for SQUATS

Yeah , I've done those before and they worked really good

**yellowmoomba** · 10-28-2005, 07:14 PM

I hope so

**gwcaton** · 10-29-2005, 11:05 AM

Originally Posted by yellowmoomba

I hope so

I do cardio 3 days a week so I guess I'll do one day Squats, one day HIIT and one day with leg press

Weigh -in :
190 lbs , thats another 1.5 lbs missing from this old bod

Waist - not enough of a change to consider it a drop so I'll say it's still 35.5"
But look out next week

**Burner02** · 10-29-2005, 07:56 PM

Way to go! I need to follow your example of cardio.....
My strength is starting to slowly creep back up....now to add in car...car...<cough..cough> cardio...

**gwcaton** · 10-30-2005, 06:12 AM

Originally Posted by Burner02

Way to go! I need to follow your example of cardio.....
My strength is starting to slowly creep back up....now to add in car...car...<cough..cough> cardio...

Hey if the Little engine could/can so could/can you

**gwcaton** · 10-30-2005, 09:46 AM

Leg Ext. ................. Squats - ss
3 sets 100 x 10 ......... 180 x 10
Need to increase squats next time

Vert. Leg Press ........ Leg Ext. - ss
2 sets 135 x 10 .......... 100 x 10
walking was a little wobbly after each of these sets .
Need to increase leg press

Squats - ds
180 x 10
160 x 8
140 x 6

Lying leg curls ........ SLDL - ss
45 x 10 .................... 40 x 10 No laffing

50 x 10 .................... 50 x 10

50 x 10 .................... 60 x 10
1st set SLDL was no problem LOL
2nd set felt the pain in my right ass check first few reps
3rd set same as 2nd .
Strength is probably there but I have to get past the pain first. Question is should I or should I stay real light like today until the is very little /no pain ?

Leg curls - ds
55 x 10
50 x 8
45 x 6

Standing calf raises ... seated calf raises - ss
180 x 10 ...................... 160 x 10
200 x 10 ...................... 160 x 10
200 x 10 ...................... 160 x 10

Single leg calf raises - to failure
16 L 16.5 R

Notes:
RI's were just the amount of time to get from station to station / set up

Thread: The Return of G-Dub !

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