The Return of G-Dub !

Archangel · 02-04-2006, 11:52 AM

Since your having a cheat day my Friend, can you eat something for me???

Triple Threat · 02-04-2006, 01:47 PM

Quote:

Originally Posted by gwcaton

Weigh -in
180 !!!
Another 2 lbs bites the dust !
10 lbs in 5 weeks

During the week it's like "what the hell am I doing ?" But come Saturday morning I remember when the scale reads less than last week.

Next week weigh and measure .

Tremendous dedication. Excellent results.

Triple Threat · 02-04-2006, 01:47 PM

Quote:

Originally Posted by Archangel

Since your having a cheat day my Friend, can you eat something for me???

If Gary can't, I might be willing to help. What did you have in mind?

gwcaton · 02-04-2006, 05:38 PM

YM - Thanks bud !

Angel - Consider it done ! Would you like the cookies and milk, the pizza or the Stawberry shortcake with whip cream .

Trip - Thanks for the good words ! And offering to help with the cheat day for Angel

Pylon · 02-05-2006, 08:59 AM

Can I get a slice of the pizza with whipped cream on it?

gwcaton · 02-05-2006, 09:03 AM

Quote:

Originally Posted by Pylon

Can I get a slice of the pizza with whipped cream on it?

Sure !!!

Archangel · 02-05-2006, 09:24 AM

Quote:

Originally Posted by gwcaton

Angel - Consider it done ! Would you like the cookies and milk, the pizza or the Stawberry shortcake with whip cream .

Trip - Thanks for the good words ! And offering to help with the cheat day for Angel

Decisions, decisions......................... ALL OF 'EM!!!

gwcaton · 02-05-2006, 11:00 AM

Quote:

Originally Posted by Archangel

Decisions, decisions......................... ALL OF 'EM!!!

I should of known

Archangel · 02-05-2006, 11:03 AM

Quote:

Originally Posted by gwcaton

I should of known

gwcaton · 02-05-2006, 11:15 AM

Skipped this wo 4 weeks ago so with the new split this actually the first time doing this wo. Cahnged some order of exercises and added a new one or two. Ok enough excuses

Powertec Squats -
3 sets 380 x 9
last two reps on ea set were rest /pause to get them done

Bench step ups -
2 sets Oly bar x 12
Been thinking about doing these for a long time now. Tried them years ago but din't like my balance. Still don't but have decided I will conquer them this time no matter how long it takes before I add wt to the bar. Not only do I not have balance I don't have any rythmn either. So don't ask me to dance. Especially you Burner

Leg extensions -
2 sets 105 x 15

SLDL -
145 x 9
2 sets 155 x 9
Use to do these after lying leg curls but switched it around
try 165 nt

Lying leg curls -
70 x 9
60 x 10
start w/65 nt

Single leg curls-
2 sets 15 x 15
try 17.5 nt

Standing calf raise-
200 x 15
220 x 15
230 x 15
start with 230 nt

Seated calf raise-
2 sets 155 x 20
try 165 nt

single calf raise
2 sets BW x 25
add wt. nt

Notes:
2 min RI's on everything 'cept calves
1min RI's on calves

gwcaton · 02-05-2006, 11:38 AM

Saw some nice bikes/trikes at the show yesterday . I liked the Spyder and the Trog.

But I'm afraid all I could afford is this one, maybe

Archangel · 02-05-2006, 11:38 AM

Fantastic w/o BRother Gary!!! Really throwin around the weights my Friend!!!

Archangel · 02-05-2006, 11:39 AM

THose are KILLER bikes!!!

Burner02 · 02-05-2006, 01:26 PM

Quote:

Originally Posted by gwcaton

I don't have any rythmn either. So don't ask me to dance. Especially you Burner

not...even the electric slide.....

Pylon · 02-05-2006, 02:45 PM

Nice w/out, nice pics. Just nice in here!

gwcaton · 02-05-2006, 05:33 PM

Angel - Thanks ! Yup those are some sharp bikes. that clunker t the bottom was even pretty cool.

Burner - Especially the electric slide

PY - Hey PY

Thanks

Burner02 · 02-05-2006, 06:58 PM

Quote:

Originally Posted by gwcaton

Angel - Thanks ! Yup those are some sharp bikes. that clunker t the bottom was even pretty cool.

Burner - Especially the electric slide

PY - Hey PY

Thanks

...there's always the macarena.....

gwcaton · 02-05-2006, 07:17 PM

Quote:

Originally Posted by Burner02

...there's always the macarena.....

No means No

Devlin · 02-05-2006, 07:21 PM

Quote:

Originally Posted by Burner02

not...even the electric slide.....

Hey I even refuse to do the electric slide so no worries Gary.

b_reed23 · 02-05-2006, 11:48 PM

would you dance for me Garybear??

gwcaton · 02-06-2006, 07:16 AM

Quote:

Originally Posted by b_reed23

would you dance for me Garybear??

You and me ? The horizontal mombo

gwcaton · 02-06-2006, 07:59 AM

20 min bike
4.2 miles

boilermaker · 02-06-2006, 11:17 AM

I've got to stop having meltdowns. Takes me way to long to get caught up on your journal

Way to punish the scale! Goal weight or washboard?

gwcaton · 02-06-2006, 01:36 PM

Quote:

Originally Posted by boilermaker

I've got to stop having meltdowns. Takes me way to long to get caught up on your journal

Way to punish the scale! Goal weight or washboard?

Looking for abs

Burner02 · 02-06-2006, 01:41 PM

um....Gary....like, duh....they are located between your ribs and your pelvis...sheesh...have I got to tell you everything....

Archangel · 02-06-2006, 03:46 PM

Quote:

Originally Posted by gwcaton

Looking for abs

You and me both my Friend!!!
I take BCAA's in the powder form from Bulk Nutrition, I got the 1000 grams container!!!

gwcaton · 02-06-2006, 07:31 PM

Quote:

Originally Posted by Burner02

um....Gary....like, duh....they are located between your ribs and your pelvis...sheesh...have I got to tell you everything....

gwcaton · 02-06-2006, 08:28 PM

20 min bike
4.2 miles

Kneeling cable crunches-
3 sets 130 x 9

Slantboard crunches-
2 sets 45 x 12

Saxons -
2 sets 10 x 15

Notes:
1 min Ri's on abs

Someone finally noticed that I've lost weight .

Then they asked how and thats when i lost them. They all want to loose weight but don't want to do anything to get it done.

Devlin · 02-06-2006, 08:37 PM

Quote:

Originally Posted by gwcaton

20 min bike
4.2 miles

Kneeling cable crunches-
3 sets 130 x 9

Slantboard crunches-
2 sets 45 x 12

Saxons -
2 sets 10 x 15

Notes:
1 min Ri's on abs

Someone finally noticed that I've lost weight . Then they asked how and thats when i lost them. They all want to loose weight but don't want to do anything to get it done.

Congrats!!!

People are always looking for the quick fix and miracle pill because they are too lazy to work at it. Then they wonder why they have heart problems....well if they had worked out their heart would have been health and they wouldn't have had to take the diet drugs that caused then a heart attack or stroke. Opps sorry, stepping downoff the soap box.

Solid cardio and ab day

gwcaton · 02-06-2006, 08:54 PM

Thanks Dev

02-04-2006, 11:52 AM	#1501
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Since your having a cheat day my Friend, can you eat something for me??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-04-2006, 05:38 PM	#1504
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	YM - Thanks bud ! Angel - Consider it done ! Would you like the cookies and milk, the pizza or the Stawberry shortcake with whip cream . Trip - Thanks for the good words ! And offering to help with the cheat day for Angel 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

02-05-2006, 08:59 AM	#1505
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Can I get a slice of the pizza with whipped cream on it? "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

02-05-2006, 11:15 AM	#1510
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Rep Range II Legs 2-5-06 Skipped this wo 4 weeks ago so with the new split this actually the first time doing this wo. Cahnged some order of exercises and added a new one or two. Ok enough excuses Powertec Squats - 3 sets 380 x 9 last two reps on ea set were rest /pause to get them done Bench step ups - 2 sets Oly bar x 12 Been thinking about doing these for a long time now. Tried them years ago but din't like my balance. Still don't but have decided I will conquer them this time no matter how long it takes before I add wt to the bar. Not only do I not have balance I don't have any rythmn either. So don't ask me to dance. Especially you Burner Leg extensions - 2 sets 105 x 15 SLDL - 145 x 9 2 sets 155 x 9 Use to do these after lying leg curls but switched it around try 165 nt Lying leg curls - 70 x 9 60 x 10 start w/65 nt Single leg curls- 2 sets 15 x 15 try 17.5 nt Standing calf raise- 200 x 15 220 x 15 230 x 15 start with 230 nt Seated calf raise- 2 sets 155 x 20 try 165 nt single calf raise 2 sets BW x 25 add wt. nt Notes: 2 min RI's on everything 'cept calves 1min RI's on calves 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

02-05-2006, 11:38 AM	#1512
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Fantastic w/o BRother Gary!!! Really throwin around the weights my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-05-2006, 11:39 AM	#1513
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	THose are KILLER bikes!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-05-2006, 02:45 PM	#1515
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nice w/out, nice pics. Just nice in here! "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

02-05-2006, 05:33 PM	#1516
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Angel - Thanks ! Yup those are some sharp bikes. that clunker t the bottom was even pretty cool. Burner - Especially the electric slide PY - Hey PY Thanks 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

02-05-2006, 11:48 PM	#1520
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	would you dance for me Garybear?? My Journal!

02-06-2006, 07:59 AM	#1522
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Am Cardio 2-6-06 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

02-06-2006, 11:17 AM	#1523
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,291 Photos: 4	I've got to stop having meltdowns. Takes me way to long to get caught up on your journal Way to punish the scale! Goal weight or washboard? My Journal: Are We Almost There Yet?

02-06-2006, 01:41 PM	#1525
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	um....Gary....like, duh....they are located between your ribs and your pelvis...sheesh...have I got to tell you everything.... 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

02-06-2006, 08:28 PM	#1528
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Pm Cardio and abs 2-6-06 20 min bike 4.2 miles Kneeling cable crunches- 3 sets 130 x 9 Slantboard crunches- 2 sets 45 x 12 Saxons - 2 sets 10 x 15 Notes: 1 min Ri's on abs Someone finally noticed that I've lost weight . Then they asked how and thats when i lost them. They all want to loose weight but don't want to do anything to get it done. 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

02-06-2006, 08:54 PM	#1530
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks Dev 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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