The Return of G-Dub !

gwcaton · 11-05-2005, 09:05 AM

Quote:

Originally Posted by Pylon

Well done Gary!

Thanks PY,
Doesn't compare to your success story but I'm happy the way things are going

Burner02 · 11-05-2005, 11:58 AM

Quote:

Originally Posted by gwcaton

Up and at it as in .. up and at it in the gym or up and at it at work ?

It's nice..the new job...I have to meander into the office in the vacinity of 0730...
I just have the bad habit of not going to bed early enough....

b_reed23 · 11-05-2005, 02:27 PM

hope your having a good weekend!

Burner02 · 11-05-2005, 02:31 PM

so far so good!
oh...wait...that was for...Gary?

**CowPimp** · 11-05-2005, 08:13 PM

Looks like you're whipping yourself back into shape. Way to stick with it on the rebound.

Quote:

Originally Posted by gwcaton

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

I currently do something like this maybe once per week. Here's what I do:

BW Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 25
Rock Climbers x 30secs

Perform the circuit a total of 4 times with 60 seconds of rest in between each run through. Damn that is brutal!

gwcaton · 11-05-2005, 08:14 PM

Quote:

Originally Posted by b_reed23

hope your having a good weekend!

Thanks Billie , I am !! I know you are . AUNT Billie

gwcaton · 11-05-2005, 08:16 PM

Quote:

Originally Posted by CowPimp

Looks like you're whipping yourself back into shape. Way to stick with it on the rebound.

I currently do something like this maybe once per week. Here's what I do:

BW Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 25
Rock Climbers x 30secs

Perform the circuit a total of 4 times with 60 seconds of rest in between each run through. Damn that is brutal!

Thanks CP ,

Looks like you're crazy as DeadBolt !! Old man like me would end up on a slab doing that kind of stuff

Archangel · 11-06-2005, 04:01 PM

Awesome progress my Friend!!!

**CowPimp** · 11-06-2005, 09:30 PM

Quote:

Originally Posted by gwcaton

Thanks CP ,

Looks like you're crazy as DeadBolt !! Old man like me would end up on a slab doing that kind of stuff

Haha. It's tough no doubt, but definitely gives me a serious post workout high and does wonders for conditioning.

Anyway, whatever you are doing seems to be doing the job. Don't mind us lunatics. Hehe.

b_reed23 · 11-06-2005, 10:57 PM

Quote:

Originally Posted by gwcaton

Thanks CP ,

Looks like you're crazy as DeadBolt !! Old man like me would end up on a slab doing that kind of stuff

Triple Threat · 11-07-2005, 08:06 AM

Quote:

Originally Posted by DeadBolt

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!!!!!

DeadBolt was right on.

I did squat and leg press supersets for cardio and it kicked my ass (plus quads and hamstrings, too).

gwcaton · 11-07-2005, 08:09 AM

First Power week in 2-3 months

Powertec Squats -
3 sets 270 x 6
Heavier than I remember but still need to go heavier next time

vertical leg press-
195 x 6
2 sets 215 x 6
Nice but still need to be a little heavier

Leg Extensions -
100 x 6
125 x 6
start w/135 next time

SLDL -
125 x 6
145 x 6
165 x 6
They are getting heavier !! They still aggravate my back a little but not as much as Tuesday/Friday at work when the stock comes in from the warehouse

Lying leg curls -
60 x 6
75 x 6
start w/ 75 next time

Standing calf Raises -
270 x 6
2 sets 310 x 6
start w/310 next time

Seated calf raises -
180 x 6
200 x 6
start w/200 next time

Notes:
3 min RI's on everything except calf . I love 3 min RI's

1 min RI's on calves

Should have a handle on everything after Power. Then it's time to get seriuos . LOL

I usually do legs on Sunday but it was the wife's B-day and had people in and out all day . Diet was shot too !!!! Back on the straight and narrow today

Pylon · 11-07-2005, 09:12 AM

Great work, Gary!

bludevil · 11-07-2005, 10:27 AM

Nice job Gdub, looks like you made the most of your 1st Power week

Triple Threat · 11-07-2005, 10:56 AM

For it being the first time in 2-3 months, that looks damn fine to me.

Burner02 · 11-07-2005, 11:19 AM

yep..I'm kinda tired from just reading it!

b_reed23 · 11-07-2005, 01:24 PM

nice wieght on those standing calves!! welcome back to power week!

Archangel · 11-07-2005, 05:26 PM

AWESOME Power day my Friend!!! Way to go!!!

gwcaton · 11-07-2005, 05:56 PM

Wow ! Thanks everybody ! It felt good

yellowmoomba · 11-07-2005, 06:27 PM

Nice Power workout GW!!

FishOrCutBait · 11-07-2005, 09:19 PM

G-Dub!! Shreddin it up, I see. Have ya ever tried dumbell SLDL's? Very interesting twist, i must say.

Burner02 · 11-08-2005, 09:46 AM

where's teh workout today, G?

gwcaton · 11-08-2005, 11:15 AM

Bench Press -
3 sets 175 x 6
I miss the old days of 200+ bench press. LOL

Incline Db. bench Press-
3 sets 65 x 6
Try 70-75 next time

Weighted dips -
50 x 5
50 x 4

BB Flex curls -
3 sets 85 x 6
Just a tad heavy . stick w/this until the form is better

Alt Db Curls -
2 sets 45 x 6
Just right!

Cable Hammer curls -
2 sets 55 x 6
another good one .

Notes:
3 min RI's

gwcaton · 11-08-2005, 11:15 AM

Quote:

Originally Posted by Burner02

where's teh workout today, G?

Right behind ya

gwcaton · 11-08-2005, 11:16 AM

Quote:

Originally Posted by yellowmoomba

Nice Power workout GW!!

Thanks YM ! Someday i hope to be in league

11-05-2005, 02:27 PM	#213
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	hope your having a good weekend!
	My Journal!

11-05-2005, 02:31 PM	#214
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	so far so good! oh...wait...that was for...Gary?
	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

11-06-2005, 04:01 PM	#218
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome progress my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-07-2005, 08:09 AM	#222
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Legs 11-7-05 First Power week in 2-3 months Powertec Squats - 3 sets 270 x 6 Heavier than I remember but still need to go heavier next time vertical leg press- 195 x 6 2 sets 215 x 6 Nice but still need to be a little heavier Leg Extensions - 100 x 6 125 x 6 start w/135 next time SLDL - 125 x 6 145 x 6 165 x 6 They are getting heavier !! They still aggravate my back a little but not as much as Tuesday/Friday at work when the stock comes in from the warehouse Lying leg curls - 60 x 6 75 x 6 start w/ 75 next time Standing calf Raises - 270 x 6 2 sets 310 x 6 start w/310 next time Seated calf raises - 180 x 6 200 x 6 start w/200 next time Notes: 3 min RI's on everything except calf . I love 3 min RI's 1 min RI's on calves Should have a handle on everything after Power. Then it's time to get seriuos . LOL I usually do legs on Sunday but it was the wife's B-day and had people in and out all day . Diet was shot too !!!! Back on the straight and narrow today
	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

11-07-2005, 09:12 AM	#223
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Great work, Gary!
	"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

11-07-2005, 10:27 AM	#224
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Nice job Gdub, looks like you made the most of your 1st Power week
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-07-2005, 10:56 AM	#225
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	For it being the first time in 2-3 months, that looks damn fine to me.

11-07-2005, 11:19 AM	#226
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	yep..I'm kinda tired from just reading it!
	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

11-07-2005, 01:24 PM	#227
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	nice wieght on those standing calves!! welcome back to power week!
	My Journal!

11-07-2005, 05:26 PM	#228
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	AWESOME Power day my Friend!!! Way to go!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-07-2005, 05:56 PM	#229
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Wow ! Thanks everybody ! It felt good
	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

11-07-2005, 06:27 PM	#230
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Nice Power workout GW!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-07-2005, 09:19 PM	#231
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,247 Blog Entries: 1 Photos: 2	G-Dub!! Shreddin it up, I see. Have ya ever tried dumbell SLDL's? Very interesting twist, i must say.
	I believe in Jesus. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

11-08-2005, 09:46 AM	#232
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	where's teh workout today, G?
	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

11-08-2005, 11:15 AM	#233
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Chest/Bi's 11-8-05 Bench Press - 3 sets 175 x 6 I miss the old days of 200+ bench press. LOL Incline Db. bench Press- 3 sets 65 x 6 Try 70-75 next time Weighted dips - 50 x 5 50 x 4 BB Flex curls - 3 sets 85 x 6 Just a tad heavy . stick w/this until the form is better Alt Db Curls - 2 sets 45 x 6 Just right! Cable Hammer curls - 2 sets 55 x 6 another good one . Notes: 3 min RI's
	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