The Return of G-Dub !

gwcaton · 04-23-2006, 07:10 AM

No weigh in /measure this week. This past week has been so screwed up. Diet was half assed , but I did get my wo's in

Hopefully this week will be better. Shock week !!!

Triple Threat · 04-23-2006, 07:20 AM

Quote:

Originally Posted by gwcaton

LOL,
A woman that lifts like you would/should be inspiration for anyone ( especially a man )

I'd be really inspired if she was at the gym with me.

gwcaton · 04-23-2006, 07:29 PM

Quote:

Originally Posted by Triple Threat

I'd be really inspired if she was at the gym with me.

really , really inspired ?

gwcaton · 04-23-2006, 07:45 PM

Leg extensions ... Powertec Squats - ss
100 x 10 ................ 180 x 10 too light
115 x 10 ................ 230 x 10 still light
120 x 10 ................ 280 x 10 thats more like it !

Vertical leg press ... leg extensions - ss
125 x 10 ................... 120 x 6 too light on leg press ,too heavy on ext
145 x 10 ................... 100 x 10 try 165 on leg press nt

Powertec Squats - ds
not happening today . LOL

Lying leg curls ... SLDL - ss
55 x 10 ............... Notta
65 x 10 ............... Notta
65 x 8 ................. Notta

Lying leg curls - ds
65 x 10
55 x 10
45 x 8

Standing calf raise ... seated calf raise - ss
200 x 10 ..................... 100 x 10
200 x 10 ..................... 100 x 10
230 x 10 ..................... 100 x 10
try 240 /110 nt

Single calf raise - ds
35 x failure
25 x failure
20 x failure
didn't count reps but probably averaged around 15 reps .

Tempo - 1/0/1
RI's - recovery or time needed to set up for next exercise

I should of known better than to do legs after working produce yesterday. back was major stiff this morning and could not get it to loosen up . It was all I could do to do what I did . LOL Still a little stiff this evening. Will do MUCH better next time.

1/0/1 really lightens the weights . LOL

Chest/tri's tomorrow !

boilermaker · 04-23-2006, 08:20 PM

GW

,

Just getting caught up on your journal. The TRIs look AWESOME

I'm impressed. Also, sorry to hear about your daughter and her divorce. I've been through some pretty tough things, peronally. But, NOTHING, stresses me more than when my kid is hurting. He's only 2.5, so I can imagine your pain with an adult female to worry about. My T's and P's are with you. Great workouts and motivation. I can see the shore from the lazy boat and hope to hit land tomorrow. Good luck to you and yours. You are on the list for an Archie Mania door prize!

Devlin · 04-23-2006, 08:43 PM

Quote:

Originally Posted by gwcaton

LOL,
A woman that lifts like you would/should be inspiration for anyone ( especially a man )

Aww thank you soo much.

Question for you...Last week was messed up and I didn't get the workouts that I wanted to get in. There's a chance I could get in Power legs monday or tuesday. I doubt I can get in legs and arms in the same day. If I'm really lucky I will be able to do legs mon, arms tuesday. If I'm not lucky I will not be able to workot either monday or tuesday. So my question is, would it be better to continue power week into this coming week and then switch mid week into rep range or restart power week tomorrow and switch to rep range next week after getting a full week of power in?

gwcaton · 04-24-2006, 05:18 AM

Quote:

Originally Posted by Devlin

Aww thank you soo much.

Question for you...Last week was messed up and I didn't get the workouts that I wanted to get in. There's a chance I could get in Power legs monday or tuesday. I doubt I can get in legs and arms in the same day. If I'm really lucky I will be able to do legs mon, arms tuesday. If I'm not lucky I will not be able to workot either monday or tuesday. So my question is, would it be better to continue power week into this coming week and then switch mid week into rep range or restart power week tomorrow and switch to rep range next week after getting a full week of power in?

HMMMMMMMMMMM ... to tell you the truth I flipped a coin

And it came up ....continue with power week until you get it done then start rep range. No I didn't flip a coin.

If it was me I would continue w/power week until i got it done then start rr.

gwcaton · 04-24-2006, 05:21 AM

Quote:

Originally Posted by boilermaker

GW

,

Just getting caught up on your journal. The TRIs look AWESOME

I'm impressed. Also, sorry to hear about your daughter and her divorce. I've been through some pretty tough things, peronally. But, NOTHING, stresses me more than when my kid is hurting. He's only 2.5, so I can imagine your pain with an adult female to worry about. My T's and P's are with you. Great workouts and motivation. I can see the shore from the lazy boat and hope to hit land tomorrow. Good luck to you and yours. You are on the list for an Archie Mania door prize!

hey Boiler ,

I've been on that cruise !! LOL Thanks ! And double thanks on the Archie-mania door prize

Hope you hit land as expected

Pylon · 04-24-2006, 08:41 AM

Stiff or not, that still looks like a heckuva w/out, G!

gwcaton · 04-24-2006, 12:30 PM

Quote:

Originally Posted by Pylon

Stiff or not, that still looks like a heckuva w/out, G!

Thanks PY

How's the injury ?

gwcaton · 04-24-2006, 12:40 PM

Cable Xover ... Incline bench press- ss
25 x 10 .............. 125 x 10
35 x 10 .............. 125 x 10
45 x 10 .............. 125 x 10
start with 45/135 nt see how that goes

Bench Press .... Incline db flyes- ss
125 x 10 .............. 50 x 8
135 x 10 .............. 50 x 7
start with 145/50 nt

Weighted dips - ds
15 x 10
10 x 6
BW x 4.5

Cable pressdowns ... cg bench - ss
55 x 10 ..................... 125 x 6
55 x 10 ..................... 115 x 9

Ova head Db triceps extensions ... rev grip pressdowns - ss
40 x 10 ........................................ 45 x 10
40 x 10 ........................................ 45 x 10
at least 45/50 nt

Cg bench press - ds
115 x 10
95 x 8
85 x 7

Tempo - 1/0/1
Ri's - recovery or time it took to set up next exercise

b_reed23 · 04-24-2006, 01:18 PM

that workout looks awsome!! Gotta love shock week! (today was my shock chest/shoulders/triceps too!)

gwcaton · 04-24-2006, 05:26 PM

Quote:

Originally Posted by b_reed23

that workout looks awsome!! Gotta love shock week! (today was my shock chest/shoulders/triceps too!)

Thanks Billie,
I saw your wo ,

gwcaton · 04-25-2006, 06:28 AM

Taking a day off !!!!!!

Triple Threat · 04-25-2006, 08:20 AM

Just getting caught up in here after a busy day and a half. Workouts are going good. Yep, 1/0/1 tempo is fun.

b_reed23 · 04-25-2006, 01:08 PM

a well deserved day off might I add

Archangel · 04-25-2006, 03:59 PM

Fantastic w/o my Friend, you deserve a day off after that one!!!

gwcaton · 04-25-2006, 04:53 PM

Quote:

Originally Posted by Triple Threat

Just getting caught up in here after a busy day and a half. Workouts are going good. Yep, 1/0/1 tempo is fun.

Thanks Trip

gwcaton · 04-25-2006, 04:54 PM

Quote:

Originally Posted by b_reed23

a well deserved day off might I add

More like laziness. The weather is just so blah right now its hard to get excited about anything . But I haven't taken an unscheduled day off in a long time.

gwcaton · 04-25-2006, 04:55 PM

Quote:

Originally Posted by Archangel

Fantastic w/o my Friend, you deserve a day off after that one!!!

Thanks Angel ,

How goes the war ?

**CowPimp** · 04-25-2006, 09:07 PM

Excellent shock workout G master. Did you see gopro's thread in the training section about P-RR-S advanced techinques? You should check it.

gwcaton · 04-26-2006, 11:35 AM

Quote:

Originally Posted by CowPimp

Excellent shock workout G master. Did you see gopro's thread in the training section about P-RR-S advanced techinques? You should check it.

Thanks CP ,

Haven't seen that thread but read the articles in IRONMAN . Will check it out .

b_reed23 · 04-26-2006, 11:45 AM

hi Garybear! I followed your lead and took a day off

where's the workout for today??

04-23-2006, 07:10 AM	#2491
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	No weigh in /measure this week. This past week has been so screwed up. Diet was half assed , but I did get my wo's in Hopefully this week will be better. Shock week !!!
	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

04-23-2006, 07:45 PM	#2494
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock Legs 4-23-06 Leg extensions ... Powertec Squats - ss 100 x 10 ................ 180 x 10 too light 115 x 10 ................ 230 x 10 still light 120 x 10 ................ 280 x 10 thats more like it ! Vertical leg press ... leg extensions - ss 125 x 10 ................... 120 x 6 too light on leg press ,too heavy on ext 145 x 10 ................... 100 x 10 try 165 on leg press nt Powertec Squats - ds not happening today . LOL Lying leg curls ... SLDL - ss 55 x 10 ............... Notta 65 x 10 ............... Notta 65 x 8 ................. Notta Lying leg curls - ds 65 x 10 55 x 10 45 x 8 Standing calf raise ... seated calf raise - ss 200 x 10 ..................... 100 x 10 200 x 10 ..................... 100 x 10 230 x 10 ..................... 100 x 10 try 240 /110 nt Single calf raise - ds 35 x failure 25 x failure 20 x failure didn't count reps but probably averaged around 15 reps . Tempo - 1/0/1 RI's - recovery or time needed to set up for next exercise I should of known better than to do legs after working produce yesterday. back was major stiff this morning and could not get it to loosen up . It was all I could do to do what I did . LOL Still a little stiff this evening. Will do MUCH better next time. 1/0/1 really lightens the weights . LOL Chest/tri's tomorrow !
	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

04-23-2006, 08:20 PM	#2495
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	GW , Just getting caught up on your journal. The TRIs look AWESOME I'm impressed. Also, sorry to hear about your daughter and her divorce. I've been through some pretty tough things, peronally. But, NOTHING, stresses me more than when my kid is hurting. He's only 2.5, so I can imagine your pain with an adult female to worry about. My T's and P's are with you. Great workouts and motivation. I can see the shore from the lazy boat and hope to hit land tomorrow. Good luck to you and yours. You are on the list for an Archie Mania door prize!
	My Journal: Are We Almost There Yet?

04-24-2006, 08:41 AM	#2499
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,472 Photos: 3	Stiff or not, that still looks like a heckuva w/out, G!
	"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

04-24-2006, 12:40 PM	#2501
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Shock chest/tri's 4-24-06 Cable Xover ... Incline bench press- ss 25 x 10 .............. 125 x 10 35 x 10 .............. 125 x 10 45 x 10 .............. 125 x 10 start with 45/135 nt see how that goes Bench Press .... Incline db flyes- ss 125 x 10 .............. 50 x 8 135 x 10 .............. 50 x 7 start with 145/50 nt Weighted dips - ds 15 x 10 10 x 6 BW x 4.5 Cable pressdowns ... cg bench - ss 55 x 10 ..................... 125 x 6 55 x 10 ..................... 115 x 9 Ova head Db triceps extensions ... rev grip pressdowns - ss 40 x 10 ........................................ 45 x 10 40 x 10 ........................................ 45 x 10 at least 45/50 nt Cg bench press - ds 115 x 10 95 x 8 85 x 7 Tempo - 1/0/1 Ri's - recovery or time it took to set up next exercise
	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

04-24-2006, 01:18 PM	#2502
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	that workout looks awsome!! Gotta love shock week! (today was my shock chest/shoulders/triceps too!)
	My Journal!

04-25-2006, 06:28 AM	#2504
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Taking a day off !!!!!!
	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

04-25-2006, 08:20 AM	#2505
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,472 Photos: 6	Just getting caught up in here after a busy day and a half. Workouts are going good. Yep, 1/0/1 tempo is fun.

04-25-2006, 01:08 PM	#2506
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	a well deserved day off might I add
	My Journal!

04-25-2006, 03:59 PM	#2507
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o my Friend, you deserve a day off after that one!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-25-2006, 09:07 PM	#2511
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Excellent shock workout G master. Did you see gopro's thread in the training section about P-RR-S advanced techinques? You should check it.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-26-2006, 11:45 AM	#2513
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	hi Garybear! I followed your lead and took a day off where's the workout for today??
	My Journal!

04-26-2006, 11:46 AM	#2514
gwcaton Lookin' for abs ! Elite