The Return of G-Dub !

gwcaton · 11-09-2005, 11:09 AM

Quote:

Originally Posted by DeadBolt

Heya Gary lookin good man!!!! Welcome back to power week! Sure is fun isn't it!

I'd say stay away from those SLDL's with your back problem and all. Thats just an easy way to screw it up again ya know what I mean?

Awsome chest w/o gary! But hey c'mon for once I'm matching those weights with an injured shoulder....you need to stop slacking and get back into the big numbers

Hey DB,

Thanks , I'm getting there. I see you are "PR"ing quite a bit nowadays

gwcaton · 11-09-2005, 11:10 AM

Quote:

Originally Posted by Rocco32

Great job Gary!!! I'm sure your loving Power week!! Nice to see you doing it again. Yeah, DB SLDL's are definately an experience LOL.

Hey Rocco

Thanks ! Keep up the great work in your journal/wo's/comps.

gwcaton · 11-09-2005, 11:12 AM

20 min bike
4.3 miles
kicked the resistance up a couple of notches

Burner02 · 11-09-2005, 11:15 AM

Quote:

Originally Posted by gwcaton

'old man'!!! Bring it on sonny

DeadBolt · 11-09-2005, 11:20 AM

Quote:

Originally Posted by gwcaton

Hey DB,

Thanks , I'm getting there. I see you are "PR"ing quite a bit nowadays

Yea it will end soon enough once I start my cut....maybe feb or some time around there!

Burner02 · 11-09-2005, 11:29 AM

thought u were at work...

Seanp156 · 11-09-2005, 01:27 PM

Quote:

Originally Posted by gwcaton

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

Wow, nice work, especially the dips

.

For an old man

Pylon · 11-09-2005, 04:00 PM

Quote:

Originally Posted by DeadBolt

Yea it will end soon enough once I start my cut....maybe feb or some time around there!

You know, I'm glad you brought that up. I've been noticing slight drops in some of my lifts. I mostly chalk it up to not lifting very often recently, but how much strength loss (by %) do you all consider "normal" on a hard cut?

Archangel · 11-09-2005, 05:39 PM

Solid w/o my Friend, lookin like your in full swing in here!!!

Triple Threat · 11-09-2005, 05:57 PM

Quote:

Originally Posted by gwcaton

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

Weighted dips -
50 x 5
50 x 4

I would think that if you're doing dips with 50 (

, btw) then you could be benching 200+.

**CowPimp** · 11-09-2005, 08:02 PM

Quote:

Originally Posted by gwcaton

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

I'm with you there buddy. Damn I feel like I pussy using anything less than a plate and a half on each side.

DeadBolt · 11-09-2005, 08:10 PM

Quote:

Originally Posted by Pylon

You know, I'm glad you brought that up. I've been noticing slight drops in some of my lifts. I mostly chalk it up to not lifting very often recently, but how much strength loss (by %) do you all consider "normal" on a hard cut?

Honestly it depends on everything like how long you've been at it etc etc. Id say b/c you have no been consistant with your lifting that would have alot to do with it but being very low in cals for a very long time without refeeds and such will start to kick your ass after a while.

You figure I cut for 5 months last year trying to get as lean as possible b/c I wanted to do that comp. I was under like 50 carbs by month 4 and thats when I really started to lose strength. But other then that I felt fine as long as I stayed hydrated and got enough sleep. But the last 2 months were hell for me....month 4 was 50carbs or less a day then month 5 was 0 carbs a day with one refeed in there I think. Thats how I screwed myself and got hurt though. I was doing cardio 6xweek 2xday and lifting 5 of those 6 days.

DeadBolt · 11-09-2005, 08:12 PM

Quote:

Originally Posted by CowPimp

I'm with you there buddy. Damn I feel like I pussy using anything less than a plate and a half on each side.

LOL hell I max out at what you are ashamed to put up LOL. Soon enough my shoulder will be able to handle lifting heavy more often for some real strength gains!!!

gwcaton · 11-10-2005, 11:14 AM

Quote:

Originally Posted by Seanp156

Wow, nice work, especially the dips

.

For an old man

Thanks Sean ! How's things w/you ?

gwcaton · 11-10-2005, 11:15 AM

Quote:

Originally Posted by Archangel

Solid w/o my Friend, lookin like your in full swing in here!!!

Thanks Angel , how you liking your new gym ?

gwcaton · 11-10-2005, 11:16 AM

Quote:

Originally Posted by Triple Threat

I would think that if you're doing dips with 50 (

, btw) then you could be benching 200+.

You would think so . I must be an enigma or something . LOL

yellowmoomba · 11-10-2005, 11:16 AM

Yeah - good job on the dips GW!!!

gwcaton · 11-10-2005, 11:17 AM

Quote:

Originally Posted by CowPimp

I'm with you there buddy. Damn I feel like I pussy using anything less than a plate and a half on each side.

I 'll will get there slowly but surely

gwcaton · 11-10-2005, 11:19 AM

Quote:

Originally Posted by yellowmoomba

Yeah - good job on the dips GW!!!

Hey YM , Thanks bud

gwcaton · 11-10-2005, 11:27 AM

Weighted cg pullups -
25 x 6
25 x 6
25 x 5

Seated cg cable rows -
145 x 6
160 x 6
175 x 6
Start w/175 next time

BB Shrugs -
3 sets 265 x 6
These felt really good. I'll pay for it in a day or so .

Rack Deads -
215 x 6
255 x 6
275 x 6
Start w/275 next time. Back was a little stiff this morning when I got up but after this wo it felt really good

Incline/decline bench crunches-
bw x 6 LOL
25 x 6
25 x 6

Kneeling cable crunches -
3 sets 100 x 6

Notes:
3 min RI's on everything except abs.
1 min RI's on abs

Pretty good wo but next one will be better

Burner02 · 11-10-2005, 11:32 AM

Quote:

Originally Posted by gwcaton

Weighted cg pullups -
25 x 6
25 x 6
25 x 5

Seated cg cable rows -
145 x 6
160 x 6
175 x 6
Start w/175 next time

BB Shrugs -
3 sets 265 x 6
These felt really good. I'll pay for it in a day or so .

Rack Deads -
215 x 6
255 x 6
275 x 6
Start w/275 next time. Back was a little stiff this morning when I got up but after this wo it felt really good

Incline/decline bench crunches-
bw x 6 LOL
25 x 6
25 x 6

Kneeling cable crunches -
3 sets 100 x 6

Notes:
3 min RI's on everything except abs.
1 min RI's on abs

Pretty good wo but next one will be better

very nice!

can't wait till I can do weighted Pull Ups again!

Rocco32 · 11-10-2005, 01:19 PM

Great w/o Gary!!! Very impressive weights. Sometimes working your back or other sore/stiff areas through the ROM with some resistance helps.

gwcaton · 11-10-2005, 04:18 PM

Quote:

Originally Posted by Burner02

very nice!

can't wait till I can do weighted Pull Ups again!

Thanks Burner, I'm sure you'll be there in no time

gwcaton · 11-10-2005, 04:19 PM

11-09-2005, 11:12 AM	#243
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cardio 11-9-05 20 min bike 4.3 miles kicked the resistance up a couple of notches
	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

11-09-2005, 11:29 AM	#246
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	thought u were at work...
	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

11-09-2005, 05:39 PM	#249
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Solid w/o my Friend, lookin like your in full swing in here!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-10-2005, 11:16 AM	#257
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	Yeah - good job on the dips GW!!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-10-2005, 11:27 AM	#260
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Power Back / abs 11-10-05 Weighted cg pullups - 25 x 6 25 x 6 25 x 5 Seated cg cable rows - 145 x 6 160 x 6 175 x 6 Start w/175 next time BB Shrugs - 3 sets 265 x 6 These felt really good. I'll pay for it in a day or so . Rack Deads - 215 x 6 255 x 6 275 x 6 Start w/275 next time. Back was a little stiff this morning when I got up but after this wo it felt really good Incline/decline bench crunches- bw x 6 LOL 25 x 6 25 x 6 Kneeling cable crunches - 3 sets 100 x 6 Notes: 3 min RI's on everything except abs. 1 min RI's on abs Pretty good wo but next one will be better
	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

11-10-2005, 01:19 PM	#262
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great w/o Gary!!! Very impressive weights. Sometimes working your back or other sore/stiff areas through the ROM with some resistance helps.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-10-2005, 04:19 PM	#264
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28