The Return of G-Dub !

**King Silverback** · 02-04-2006, 10:52 AM

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

**Triple Threat** · 02-04-2006, 12:47 PM

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, 12:47 PM

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, 04:38 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, 07:59 AM

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

**gwcaton** · 02-05-2006, 08:03 AM

Originally Posted by Pylon

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

Sure !!!

**King Silverback** · 02-05-2006, 08:24 AM

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, 10:00 AM

Originally Posted by Archangel

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

I should of known

**King Silverback** · 02-05-2006, 10:03 AM

Originally Posted by gwcaton

I should of known

**gwcaton** · 02-05-2006, 10:15 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, 10:38 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

**King Silverback** · 02-05-2006, 10:38 AM

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

**King Silverback** · 02-05-2006, 10:39 AM

THose are KILLER bikes!!!

**Burner02** · 02-05-2006, 12:26 PM

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, 01:45 PM

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

**gwcaton** · 02-05-2006, 04:33 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, 05:58 PM

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, 06:17 PM

Originally Posted by Burner02

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

No means No

**Devlin** · 02-05-2006, 06:21 PM

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, 10:48 PM

would you dance for me Garybear??

**gwcaton** · 02-06-2006, 06:16 AM

Originally Posted by b_reed23

would you dance for me Garybear??

You and me ? The horizontal mombo

**gwcaton** · 02-06-2006, 06:59 AM

20 min bike
4.2 miles

**boilermaker** · 02-06-2006, 10:17 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, 12:36 PM

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, 12:41 PM

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

**King Silverback** · 02-06-2006, 02:46 PM

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, 06:31 PM

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, 07:28 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, 07:37 PM

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, 07:54 PM

Thanks Dev

Thread: The Return of G-Dub !

Thread Tools

Display

Rep Range II Legs 2-5-06

Am Cardio 2-6-06

Pm Cardio and abs 2-6-06

Similar Threads

tax return

Tax Return

Return to the Gym

The Cut of No Return

The Return

Posting Permissions