The Return of G-Dub !

gwcaton · 11-02-2005, 05:58 PM

Quote:

Originally Posted by Archangel

Awesome w/o's there Brother Gary!!! Congrats on blowing the previous one away..............and without pain, incredible job, keep it up and be safe!!!

Angel !!! Good to see ya man !! Thanks

DeadBolt · 11-02-2005, 09:13 PM

Yea I think if you did it right the leg press would keep your heart rate up. I would try and see saw em back in forth...superset them....squats/leg press 15-30 second rest then again LOL.

Gary you should try my circuit training I was doing for a while.....you wanna talk about kicking your ass!!!!!!!!! If you want I'll dig it up for ya and I'll guarantee you'll never look at normal training the same way LOL. You'll appreciate a full minute rest on normal days heh.

gwcaton · 11-03-2005, 05:55 AM

Quote:

Originally Posted by DeadBolt

Yea I think if you did it right the leg press would keep your heart rate up. I would try and see saw em back in forth...superset them....squats/leg press 15-30 second rest then again LOL.

Gary you should try my circuit training I was doing for a while.....you wanna talk about kicking your ass!!!!!!!!! If you want I'll dig it up for ya and I'll guarantee you'll never look at normal training the same way LOL. You'll appreciate a full minute rest on normal days heh.

Super set cardio

What will you think of next

Might have to try it though could call it DeadBolt cardio !

trust me , I love my 1-3 minute RI's

gwcaton · 11-03-2005, 06:07 AM

Seates side lateral raises ... BB press - ss
20 x 8 ............................... 85 x 8 Blah , 'bout killed me !
20 x 8 ............................... 85 x 8 Barely
20 x 8 ............................... 85 x 7 heavier than I remember

Seated Db Press ....... Wg upright rows - ss
40 x 6 ....................... 85 x 8
25 x 8 ....................... 85 x 8

Cable front raises - ds
30 x 8
20 x 8
15 x 8

Pushdowns .... Cg Bench - ss
70 x 10 ........... 85 x 10
70 x 10 ........... 105 x 10

Ova head Db extensions ... Rev grip pushdowns - ss
40 x 8 .............................. 45 x 8
40 x 8 .............................. 45 x 8

Weighted Bench Dips - ds
85 x 8
75 x 6
45 x 6

Notes:
RI's - Time it took to get from station to station/set up

I don't know if this was a "heavy' wo or if I was tired or what but I was huffin and puffin the whole time

DeadBolt · 11-03-2005, 07:08 AM

Quote:

Originally Posted by gwcaton

I don't know if this was a "heavy' wo or if I was tired or what but I was huffin and puffin the whole time

Thats just shock week welcoming you back gary!!!

Solid w/o bud!

DeadBolt · 11-03-2005, 07:20 AM

Here is what I use to do:

Speed squats(smith)x15-20
Pushupsx15-20
Pullups/Pulldownsx15-20
B/O Rowsx15-20
DB Milt Press.x15-20
BB Curlsx15-20
Cbl Pushdownsx15-20

Give that a full run through no rest between exercises. Then rest 30sconds to a minute and repeat. Best I ever goty was 4 full times around with 30second RI's!

Pylon · 11-03-2005, 07:20 AM

Yeah, I think that means you are doing it right!

Burner02 · 11-03-2005, 09:46 AM

Quote:

Originally Posted by gwcaton

Burner dude !!! LOL Thanks man ! Your butt been in the gym regularly yet ?

slowly but surly....espeically since I found out what my weight is!

now, to force myself up in teh early AM to fire off some cardio....

bludevil · 11-03-2005, 10:47 AM

Quote:

Originally Posted by gwcaton

I don't know if this was a "heavy' wo or if I was tired or what but I was huffin and puffin the whole time

Looks like a solid workout to me my friend, I know my delts would have been fried after that.

Archangel · 11-03-2005, 04:08 PM

Awesome job there my Brother Gary, hows your back holding up? Nothing but the best for you my Friend!!!

gwcaton · 11-03-2005, 04:41 PM

Quote:

Originally Posted by DeadBolt

Here is what I use to do:

Speed squats(smith)x15-20
Pushupsx15-20
Pullups/Pulldownsx15-20
B/O Rowsx15-20
DB Milt Press.x15-20
BB Curlsx15-20
Cbl Pushdownsx15-20

Give that a full run through no rest between exercises. Then rest 30sconds to a minute and repeat. Best I ever goty was 4 full times around with 30second RI's!

You're a maniac

Quote:

Thats just shock week welcoming you back gary!!!

Solid w/o bud!

LOL Thanks !

gwcaton · 11-03-2005, 04:44 PM

Quote:

Originally Posted by Pylon

Yeah, I think that means you are doing it right!

Cool ! I need to do it right once in awhile

gwcaton · 11-03-2005, 04:46 PM

Quote:

Originally Posted by Burner02

slowly but surly....espeically since I found out what my weight is!

now, to force myself up in teh early AM to fire off some cardio....

How early is early ? I get up at 5:30 and surf the net for 15-20 min before I go out to the gym. Trying to wake up

gwcaton · 11-03-2005, 04:48 PM

Quote:

Originally Posted by bludevil

Looks like a solid workout to me my friend, I know my delts would have been fried after that.

I guess they were ... I was putting some things up on a top shelf and could tell they had been worked

gwcaton · 11-03-2005, 04:49 PM

Quote:

Originally Posted by Archangel

Awesome job there my Brother Gary, hows your back holding up? Nothing but the best for you my Friend!!!

Thanks Angel !

I can tell its getting better , especially at work .

Archangel · 11-03-2005, 04:52 PM

Quote:

Originally Posted by gwcaton

How early is early ? I get up at 5:30 and surf the net for 15-20 min before I go out to the gym. Trying to wake up

I'm at the gym by 4 in the morning!!! I LOVE w/o first thing in the morning, starts your day off just right!!!

Archangel · 11-03-2005, 04:52 PM

Quote:

Originally Posted by gwcaton

Thanks Angel !

I can tell its getting better , especially at work .

Good, glad to hear that my Friend!!!

gwcaton · 11-04-2005, 05:47 AM

Cardio Squats -
10 sets w/55 lbs 30 sec sets - 30 sec RI's
Max HR 170
Min HR 140

1 set Leg press w/55 lbs 30 sec set
HR dropped 20 -25 points so jumped on the bike

10 min stationary bike -
HR 155
2.4 miles

Pylon · 11-04-2005, 06:48 AM

Nice work, G. I'm suprised your HR dropped that much. I would have thought the leg presses would hold it up there.

DeadBolt · 11-04-2005, 10:00 AM

Maybe try and add a little bit more weight....I know I've done some leg presses for cardio and it kicked my ass. I know I added enough weight for my muscles to dos oem work but not enough to really tax me to much and just really huffed through it.

You shoulda supersetted em!!!!!

Any hoot good job buddy!

gwcaton · 11-04-2005, 11:25 AM

Py , DB -

Guess I just haven't found the right weight for leg press. Guess I'll practice over the weekend

Otherwise I'll just try something diff.

Have a great weekend !

Pylon · 11-04-2005, 11:56 AM

One other thought on the presses. What kind of movement are you using? Are you just lifting or really exploding through it? I try to push hard enough that the sled almost leaves my feet at the end. I wouldn't do it with heavy weights (or couldn't, anyway) but for cardio that may help.

Triple Threat · 11-04-2005, 11:59 AM

Quote:

Originally Posted by gwcaton

Cardio Squats -
10 sets w/55 lbs 30 sec sets - 30 sec RI's
Max HR 170
Min HR 140

1 set Leg press w/55 lbs 30 sec set
HR dropped 20 -25 points so jumped on the bike

10 min stationary bike -
HR 155
2.4 miles

You beat me to it!

Burner02 · 11-04-2005, 02:09 PM

Quote:

Originally Posted by gwcaton

How early is early ? I get up at 5:30 and surf the net for 15-20 min before I go out to the gym. Trying to wake up

I need to be up and at it by 0500 - 0515

11-02-2005, 09:13 PM	#182
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Yea I think if you did it right the leg press would keep your heart rate up. I would try and see saw em back in forth...superset them....squats/leg press 15-30 second rest then again LOL. Gary you should try my circuit training I was doing for a while.....you wanna talk about kicking your ass!!!!!!!!! If you want I'll dig it up for ya and I'll guarantee you'll never look at normal training the same way LOL. You'll appreciate a full minute rest on normal days heh.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-03-2005, 06:07 AM	#184
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock Delts/tri's 11-3-05 Seates side lateral raises ... BB press - ss 20 x 8 ............................... 85 x 8 Blah , 'bout killed me ! 20 x 8 ............................... 85 x 8 Barely 20 x 8 ............................... 85 x 7 heavier than I remember Seated Db Press ....... Wg upright rows - ss 40 x 6 ....................... 85 x 8 25 x 8 ....................... 85 x 8 Cable front raises - ds 30 x 8 20 x 8 15 x 8 Pushdowns .... Cg Bench - ss 70 x 10 ........... 85 x 10 70 x 10 ........... 105 x 10 Ova head Db extensions ... Rev grip pushdowns - ss 40 x 8 .............................. 45 x 8 40 x 8 .............................. 45 x 8 Weighted Bench Dips - ds 85 x 8 75 x 6 45 x 6 Notes: RI's - Time it took to get from station to station/set up I don't know if this was a "heavy' wo or if I was tired or what but I was huffin and puffin the whole time
	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

11-03-2005, 07:20 AM	#186
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Here is what I use to do: Speed squats(smith)x15-20 Pushupsx15-20 Pullups/Pulldownsx15-20 B/O Rowsx15-20 DB Milt Press.x15-20 BB Curlsx15-20 Cbl Pushdownsx15-20 Give that a full run through no rest between exercises. Then rest 30sconds to a minute and repeat. Best I ever goty was 4 full times around with 30second RI's!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-03-2005, 07:20 AM	#187
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Yeah, I think that means you are doing it right!
	"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

11-03-2005, 04:08 PM	#190
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome job there my Brother Gary, hows your back holding up? Nothing but the best for you my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-04-2005, 05:47 AM	#198
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	cardio 11-4-05 Cardio Squats - 10 sets w/55 lbs 30 sec sets - 30 sec RI's Max HR 170 Min HR 140 1 set Leg press w/55 lbs 30 sec set HR dropped 20 -25 points so jumped on the bike 10 min stationary bike - HR 155 2.4 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

11-04-2005, 06:48 AM	#199
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Nice work, G. I'm suprised your HR dropped that much. I would have thought the leg presses would hold it up there.
	"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

11-04-2005, 10:00 AM	#200
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Maybe try and add a little bit more weight....I know I've done some leg presses for cardio and it kicked my ass. I know I added enough weight for my muscles to dos oem work but not enough to really tax me to much and just really huffed through it. You shoulda supersetted em!!!!! Any hoot good job buddy!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-04-2005, 11:25 AM	#201
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Py , DB - Guess I just haven't found the right weight for leg press. Guess I'll practice over the weekend Otherwise I'll just try something diff. Have a great weekend !
	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

11-04-2005, 11:56 AM	#202
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	One other thought on the presses. What kind of movement are you using? Are you just lifting or really exploding through it? I try to push hard enough that the sled almost leaves my feet at the end. I wouldn't do it with heavy weights (or couldn't, anyway) but for cardio that may help.
	"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