The Return of G-Dub !

gwcaton · 10-25-2005, 05:56 PM

Quote:

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, 08:41 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, 09:50 PM

PreMier · 10-26-2005, 01:02 AM

Quote:

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, 05:52 AM

Quote:

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, 05:53 AM

Quote:

Originally Posted by Cris2Blis

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

gwcaton · 10-26-2005, 05:53 AM

Quote:

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, 06:37 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, 09:30 AM

I'm sure you'll hit your mark.

Burner02 · 10-27-2005, 09:55 AM

Quote:

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, 12:09 PM

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, 01:32 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, 01:34 PM

I love those workouts where they just trash you.

DeadBolt · 10-27-2005, 01:42 PM

Quote:

Originally Posted by PreMier

I love those workouts where they just trash you.

Burner02 · 10-27-2005, 02:39 PM

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

Triple Threat · 10-27-2005, 04:43 PM

Quote:

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, 06:16 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, 06:30 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, 06:41 AM

Great work, G. Everything feeling OK now?

gwcaton · 10-28-2005, 07:52 AM

Quote:

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, 11:02 AM

Quote:

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, 12:20 PM

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

gwcaton · 10-28-2005, 12:21 PM

Thanks Capt. and Blu

yellowmoomba · 10-28-2005, 01:47 PM

Quote:

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, 07:49 PM

Quote:

Originally Posted by yellowmoomba

I vote for SQUATS

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

yellowmoomba · 10-28-2005, 08:14 PM

I hope so

gwcaton · 10-29-2005, 12:05 PM

Quote:

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, 08:56 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, 07:12 AM

Quote:

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, 10:46 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

10-25-2005, 08:41 PM	#122
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	I like power week a lot too Gary...but you have to admit...shock week makes you HURT more than any of the others!! My Journal!

10-25-2005, 09:50 PM	#123
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

10-26-2005, 06:37 AM	#128
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-26-05 20 min Stationary bike 4.8 miles I must of been peddling backwards for a few moments 5 miles Friday or bust 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

10-26-2005, 09:30 AM	#129
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	I'm sure you'll hit your mark. Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-27-2005, 12:09 PM	#131
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,459	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!! "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!

10-27-2005, 01:32 PM	#132
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Shock Chest/bi's 10-27-05 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 !! 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

10-27-2005, 01:34 PM	#133
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	I love those workouts where they just trash you. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-27-2005, 02:39 PM	#135
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	that's funny..I do not care for high reps... ...blame my selective A.D.D. 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

10-27-2005, 06:16 PM	#137
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	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 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

10-28-2005, 06:30 AM	#138
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-28-05 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 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

10-28-2005, 06:41 AM	#139
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Great work, G. Everything feeling OK now? "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

10-28-2005, 12:20 PM	#142
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Very nice w/o, good intensity and I see you hit your cardio mark. Nice job. Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-28-2005, 12:21 PM	#143
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks Capt. and Blu 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

10-28-2005, 08:14 PM	#146
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I hope so http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-29-2005, 08:56 PM	#148
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	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... 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

10-30-2005, 10:46 AM	#150
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Shock Legs 10-30-05 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 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

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