The Return of G-Dub !

gwcaton · 10-08-2005, 08:23 PM

Ok, time to leave the land of the slackers and get my old ass back in the saddle again.

I have let the back rest 6-8 weeks now and can not sit still any longer. There will probably be several things I won't be able to do but I'll cross that bridge or find another way to where I want to be when I get to that point.

Primary goal , get rid of the gut I aquired over the past couple months. Guess I better dust off the stationary bike

and get the diet back inline .

Have decided to stick with the P/RR/RR/S that I started before the ruptured disc. Will start with RR and do chest/bi's .

The return starts 10-9-05 . Hope to see all my regular buds visiting my journal and meet some new members too.

See ya in the A.M.

gwcaton · 10-09-2005, 10:05 AM

Incline Db Bench -
40 x 9
50 x 9
65 x 9
These felt incredible !!!

BB bench -
125 x 12
135 x 12
140 x 10
So far so good !!

Db Flyes -
2 sets 35 x 15
Whew ! I can't beleive I made it through all those !

Seated Alt. Hammer curls -
2 sets 35 x 9
Right were I left off !!!

Cable preacher curls -
2 sets 35 x 12
Dead on !! First 6-8 were easy but by the time I hit 10-12 it was all I could do .

Drag Curls-
2 sets 35 x 15
damn thats a bunch of curls, bi's on fire ! Made it .

Hanging Knee raises -
3 sets 15
Squeeze and hold each rep

Notes:
2 min RI's on chest/bi's
1 min RI's on abs

Felt like a kid in a candy store !!! The adrenaline was flowing !

Had big ol' smile on my face when I walked in the gym and saw all that iron just sitting there waiting for me !!!

DAMN I'M GONNA BE SORE !!!

OOOO almost forgot. weighed this morning 197 !!!!

Not as bad as I thought it would be .

Cris2Blis · 10-09-2005, 12:29 PM

this is my first post in weeks

...but theres no better place for it than in your new journal!! you'll make up for the lost time easily, good luck with the gut-be-gone goal!

Seanp156 · 10-09-2005, 12:54 PM

Hey G-Dub, nice to see you're getting back to it ! Good luck

.

gwcaton · 10-09-2005, 01:24 PM

Quote:

Originally Posted by Cris2Blis

this is my first post in weeks

...but theres no better place for it than in your new journal!! you'll make up for the lost time easily, good luck with the gut-be-gone goal!

Thanks Cris

You're first post in weeks !!! I better check your journal and see whats going on , or not going on

gwcaton · 10-09-2005, 01:25 PM

Quote:

Originally Posted by Seanp156

Hey G-Dub, nice to see you're getting back to it ! Good luck

.

Hey Sean

Thanks ! Whats new from you ?

Seanp156 · 10-09-2005, 01:50 PM

Quote:

Originally Posted by gwcaton

Hey Sean

Thanks ! Whats new from you ?

Oh not much, just going to college for 3 weeks, dropping out, and going to a different one, trying to get a job, revamping my diet and workout routine, you know

.

gwcaton · 10-09-2005, 01:57 PM

Quote:

Originally Posted by Seanp156

Oh not much, just going to college for 3 weeks, dropping out, and going to a different one, trying to get a job, revamping my diet and workout routine, you know

.

Oh, just your average everyday stuff

Seanp156 · 10-09-2005, 02:13 PM

Quote:

Originally Posted by gwcaton

Oh, just your average everyday stuff

Strangely, it feels like it now.

Rocco32 · 10-09-2005, 02:28 PM

Hi!!!!!! Welcome back. Hell of a w/o coming back

I'm sure it was a great feeling!!! Glad your back Gary.

I'm Trying · 10-09-2005, 03:49 PM

YEAH BABY!! Glad to see you back Gary. I know its going to take some time getting back into the swing of things, and soreness will be off the charts! I'll be checking in as much as possible. Good luck!!

yellowmoomba · 10-09-2005, 05:02 PM

Welcome back GW

b_reed23 · 10-10-2005, 12:08 AM

woohoo!! Gary is back, I am SO glad to see you on IM again

that's one hell of a workout there bud...make sure your safe and don't get hurt again!!

gwcaton · 10-10-2005, 08:03 AM

Thanks Everybody

Believe me Billie, I was paying attention and doing it right .

gwcaton · 10-10-2005, 08:04 AM

15 minutes stationary bike . Was wanting 20 but I guess I'm not ready for that yet

Won't take long though and I'll be there.

Triple Threat · 10-10-2005, 08:20 AM

Good to see you back, Gary. Good first workout.

You're off to a great start.

Pylon · 10-10-2005, 12:27 PM

Welcome back, Gary!

gwcaton · 10-10-2005, 01:17 PM

Capt. , Py

Thanks ! Maybe it was just first wo excitement but it felt great !

b_reed23 · 10-10-2005, 01:42 PM

in no time you will be hitting those 5 mile markers again!!

bludevil · 10-10-2005, 03:27 PM

Glad you see ya back GW. Those DOM's kicking in from your first day back

Archangel · 10-10-2005, 03:33 PM

Solid returning w/o Brother Gary!!! Hows it goin? Pretty busy myself, moving in 3 weeks and have been packing and getting stuff ready!!! I hate moving but will be getting a membership at 24 hour fitness, looking forward to more equipment and working out in the a.m. like you!!! I'm glad to have ya back, missed you my Friend!!!

gwcaton · 10-10-2005, 09:02 PM

Quote:

Originally Posted by b_reed23

in no time you will be hitting those 5 mile markers again!!

Thanks Billie ! I'll just imagine I'm chasing after you

gwcaton · 10-10-2005, 09:03 PM

Quote:

Originally Posted by bludevil

Glad you see ya back GW. Those DOM's kicking in from your first day back

Hey Blu

As a matter of fact... YES !!

gwcaton · 10-10-2005, 09:04 PM

Quote:

Originally Posted by Archangel

Solid returning w/o Brother Gary!!! Hows it goin? Pretty busy myself, moving in 3 weeks and have been packing and getting stuff ready!!! I hate moving but will be getting a membership at 24 hour fitness, looking forward to more equipment and working out in the a.m. like you!!! I'm glad to have ya back, missed you my Friend!!!

Angel,

Thanks man ! Where ya moving to ? Staying in the area or going far, far away ?

gwcaton · 10-11-2005, 06:57 AM

Cg Chins-
3 sets bw x 7

Thought about doing these 2nd and doing 10-12 reps. LOL Barely got the 7's

Seated face pulls -
45 x 12
2 sets 50 x 12
start w/50 next time

Db Rows -
2 sets 40 x 15
think i'll try 50 next time and switch these w/face pulls

Hanging knee raises -
3 sets 15
Time to add weight !

Notes:
2 min RI's on back
1 min RI's on abs

Diet is going almost perferct. Yesterday I walked through the deli and grabbed a chicken strip and didn't realize what I was doing until after I had taken a bite . No biggie !

yellowmoomba · 10-11-2005, 06:59 AM

You'll be back to normal in NO-TIME

bludevil · 10-11-2005, 11:40 AM

Quote:

Originally Posted by gwcaton

Cg Chins-
3 sets bw x 7

Thought about doing these 2nd and doing 10-12 reps. LOL Barely got the 7's

Seated face pulls -
45 x 12
2 sets 50 x 12
start w/50 next time

Db Rows -
2 sets 40 x 15
think i'll try 50 next time and switch these w/face pulls

Hanging knee raises -
3 sets 15
Time to add weight !

Notes:
2 min RI's on back
1 min RI's on abs

Diet is going almost perferct. Yesterday I walked through the deli and grabbed a chicken strip and didn't realize what I was doing until after I had taken a bite . No biggie !

Nice w/o, by the way, what's wrong with a chicken strip?

Archangel · 10-11-2005, 06:01 PM

Great w/o again my Friend!!! Moving to St. Peters, Missouri!!! About 45 minutes from where I am now!!!

gwcaton · 10-11-2005, 07:59 PM

YM - Thanks man !

Blu - Chicken strip ..bad !!! Breaded and deep fried

Angel - St. Peters !! Nice place

gwcaton · 10-12-2005, 06:40 AM

20 min!!! Stationary bike . 4.7 miles
Just climbed on the bike, put my head down, closed my eyes, started pedalling and didn't open my eyes until the buzzer went off . LOL

10-08-2005, 08:23 PM	#1
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	The Return of G-Dub ! Ok, time to leave the land of the slackers and get my old ass back in the saddle again. I have let the back rest 6-8 weeks now and can not sit still any longer. There will probably be several things I won't be able to do but I'll cross that bridge or find another way to where I want to be when I get to that point. Primary goal , get rid of the gut I aquired over the past couple months. Guess I better dust off the stationary bike and get the diet back inline . Have decided to stick with the P/RR/RR/S that I started before the ruptured disc. Will start with RR and do chest/bi's . The return starts 10-9-05 . Hope to see all my regular buds visiting my journal and meet some new members too. See ya in the A.M. 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

10-09-2005, 10:05 AM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	RR - Chest/Bi's/Abs 10-9-05 Incline Db Bench - 40 x 9 50 x 9 65 x 9 These felt incredible !!! BB bench - 125 x 12 135 x 12 140 x 10 So far so good !! Db Flyes - 2 sets 35 x 15 Whew ! I can't beleive I made it through all those ! Seated Alt. Hammer curls - 2 sets 35 x 9 Right were I left off !!! Cable preacher curls - 2 sets 35 x 12 Dead on !! First 6-8 were easy but by the time I hit 10-12 it was all I could do . Drag Curls- 2 sets 35 x 15 damn thats a bunch of curls, bi's on fire ! Made it . Hanging Knee raises - 3 sets 15 Squeeze and hold each rep Notes: 2 min RI's on chest/bi's 1 min RI's on abs Felt like a kid in a candy store !!! The adrenaline was flowing ! Had big ol' smile on my face when I walked in the gym and saw all that iron just sitting there waiting for me !!! DAMN I'M GONNA BE SORE !!! OOOO almost forgot. weighed this morning 197 !!!! Not as bad as I thought it would be . 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 Last edited by gwcaton : 10-09-2005 at 02:16 PM.

10-09-2005, 12:29 PM	#3
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	this is my first post in weeks ...but theres no better place for it than in your new journal!! you'll make up for the lost time easily, good luck with the gut-be-gone goal! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

10-09-2005, 12:54 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hey G-Dub, nice to see you're getting back to it ! Good luck . My Journal

10-09-2005, 02:28 PM	#10
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Hi!!!!!! Welcome back. Hell of a w/o coming back I'm sure it was a great feeling!!! Glad your back Gary. 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...

10-09-2005, 03:49 PM	#11
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	YEAH BABY!! Glad to see you back Gary. I know its going to take some time getting back into the swing of things, and soreness will be off the charts! I'll be checking in as much as possible. Good luck!! The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

10-09-2005, 05:02 PM	#12
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Welcome back GW http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-10-2005, 12:08 AM	#13
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	woohoo!! Gary is back, I am SO glad to see you on IM again that's one hell of a workout there bud...make sure your safe and don't get hurt again!! My Journal!

10-10-2005, 08:03 AM	#14
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Thanks Everybody Believe me Billie, I was paying attention and doing it right . 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

10-10-2005, 08:04 AM	#15
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-10-05 15 minutes stationary bike . Was wanting 20 but I guess I'm not ready for that yet Won't take long though and I'll be there. 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

10-10-2005, 08:20 AM	#16
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Good to see you back, Gary. Good first workout. You're off to a great start.

10-10-2005, 12:27 PM	#17
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,864 Photos: 1	Welcome back, Gary! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

10-10-2005, 01:17 PM	#18
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Capt. , Py Thanks ! Maybe it was just first wo excitement but it felt great ! 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

10-10-2005, 01:42 PM	#19
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	in no time you will be hitting those 5 mile markers again!! My Journal!

10-10-2005, 03:27 PM	#20
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Glad you see ya back GW. Those DOM's kicking in from your first day back Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-10-2005, 03:33 PM	#21
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,528 Photos: 4	Solid returning w/o Brother Gary!!! Hows it goin? Pretty busy myself, moving in 3 weeks and have been packing and getting stuff ready!!! I hate moving but will be getting a membership at 24 hour fitness, looking forward to more equipment and working out in the a.m. like you!!! I'm glad to have ya back, missed 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

10-11-2005, 06:57 AM	#25
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	RR - Back/abs 10-11-05 Cg Chins- 3 sets bw x 7 Thought about doing these 2nd and doing 10-12 reps. LOL Barely got the 7's Seated face pulls - 45 x 12 2 sets 50 x 12 start w/50 next time Db Rows - 2 sets 40 x 15 think i'll try 50 next time and switch these w/face pulls Hanging knee raises - 3 sets 15 Time to add weight ! Notes: 2 min RI's on back 1 min RI's on abs Diet is going almost perferct. Yesterday I walked through the deli and grabbed a chicken strip and didn't realize what I was doing until after I had taken a bite . No biggie ! 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

10-11-2005, 06:59 AM	#26
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	You'll be back to normal in NO-TIME http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-11-2005, 06:01 PM	#28
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,528 Photos: 4	Great w/o again my Friend!!! Moving to St. Peters, Missouri!!! About 45 minutes from where I am now!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-11-2005, 07:59 PM	#29
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	YM - Thanks man ! Blu - Chicken strip ..bad !!! Breaded and deep fried Angel - St. Peters !! Nice place 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

10-12-2005, 06:40 AM	#30
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cardio 10-12-05 20 min!!! Stationary bike . 4.7 miles Just climbed on the bike, put my head down, closed my eyes, started pedalling and didn't open my eyes until the buzzer went off . LOL 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

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