The Return of G-Dub !

[gwcaton]

It seems that everyone who is using P/R/S likes Power week the best. Maybe it's time for you to come over to the dark side, um, west side.

OOOOOO the dark side !!!!

I don't think I could handle it . Max OT about did me in . I like the variety of P/RR/S.

 

[b_reed23]

I like power week a lot too Gary...but you have to admit...shock week makes you HURT more than any of the others!!

 

[Cris2Blis]

 

[PreMier]

Seated alt. Db press -
3 sets 40 x 9
really didn't expect this, try 45 next time

Isnt it great how much strength comes back so fast.

 

[gwcaton]

I like power week a lot too Gary...but you have to admit...shock week makes you HURT more than any of the others!!

yeah , especially leg day

 

[gwcaton]

Hey you ! Where ya been ? Stickin' around for awhile this time ?

 

[gwcaton]

Isnt it great how much strength comes back so fast.

Yes it is and you should know. You have some mighty heavy wo's going on in your journal

 

[gwcaton]

Cardio 10-26-05

20 min Stationary bike
4.8 miles I must of been peddling backwards for a few moments
5 miles Friday or bust

 

[bludevil]

I'm sure you'll hit your mark.

 

[Burner02]

Burner !!!
Where the hell ya been ?
Feels good to be back in the gym

we'll just nottalk about that, sir..

u had an excuse..me? hhmmm...

 

[DeadBolt]

Heya gary lookin good! I am not as big of a fan of power or shock as I am rep range. Thats by far my favorite w/o!!

 

[gwcaton]

Shock Chest/bi's 10-27-05

Cable crossover .... Incline bench- ss
40 x 10 ................... 140 x 10
50 x 10 ................... 140 x 8
50 x 10 ................... 125 x 8

Dips ........... Incline Db flyes- ss
Bw x 8 ........ 40 x 9
Bw x 8 ........ 40 x 8

Bench press - Ds
145 x 4
125 x 6
SUCKED !!! But I was toast by the time I got here
add a set next time.

Cable curls ...... BB flex curls - ss
45 x 10 ............ 45 x 10
45 x 10 ............ 55 x 10
45 x 10 ............ 55 x 10
Damn !!!!!

EZ bar curl ......Hammer cable curl - ss
40 x 10 ............ 35 x 10
50 x 10 ............ 35 x 10

Preacher cable curls - Ds
45 x 8
35 x 6
25 x 6

Notes:
RI's - only the time it took to get from station to station / set up

Man I could hardly get/keep my arms up high enough to shampoo my hair after this wo !!

 

[PreMier]

I love those workouts where they just trash you.

 

[DeadBolt]

I love those workouts where they just trash you.

 

[Burner02]

that's funny..I do not care for high reps...
...blame my selective A.D.D.

 

[Triple Threat]

Man I could hardly get/keep my arms up high enough to shampoo my hair after this wo !!

That's where a sexy geisha girl would be beneficial.

 

[gwcaton]

Blu - I'm sure gonna give it an honest shot

Burner - Get your act together and get in the gym on a regular basis. You can do it !

DB - When you get right down to it , it's all good though

Jake - It is a great feeling .

Capt. - I agree and I have tried to talk the wife into it but she's against it for some reason

 

[gwcaton]

Cardio 10-28-05

20 minutes Stationary bike
5.14 miles MADE IT !!!

Think I'll switch up my cardio next week. Either intervals or squats or maybe leg press like the Capt

 

[Pylon]

Great work, G. Everything feeling OK now?

 

[gwcaton]

Great work, G. Everything feeling OK now?

Thanks Py !

Everything just seems to be getting better and better. But I still have some "attacks" from the ruptured disc every once in awhile. I'll be close to 100% some day and I'm taking my time getting there. Don't want a relapse

 

[Triple Threat]

20 minutes Stationary bike
5.14 miles MADE IT !!!

You're back in the saddle and riding it hard.

 

[bludevil]

Very nice w/o, good intensity and I see you hit your cardio mark. Nice job.

 

[gwcaton]

Thanks Capt. and Blu

 

[yellowmoomba]

20 minutes Stationary bike
5.14 miles MADE IT !!!

Think I'll switch up my cardio next week. Either intervals or squats or maybe leg press like the Capt

I vote for SQUATS

 

[gwcaton]

I vote for SQUATS

Yeah , I've done those before and they worked really good

 

[yellowmoomba]

I hope so

 

[gwcaton]

I hope so

I do cardio 3 days a week so I guess I'll do one day Squats, one day HIIT and one day with leg press


Weigh -in :
190 lbs , thats another 1.5 lbs missing from this old bod
Waist - not enough of a change to consider it a drop so I'll say it's still 35.5"
But look out next week

 

[Burner02]

Way to go! I need to follow your example of cardio.....
My strength is starting to slowly creep back up....now to add in car...car...<cough..cough> cardio...

 

[gwcaton]

Way to go! I need to follow your example of cardio.....
My strength is starting to slowly creep back up....now to add in car...car...<cough..cough> cardio...

Hey if the Little engine could/can so could/can you

 

[gwcaton]

Shock Legs 10-30-05

Leg Ext. ................. Squats - ss
3 sets 100 x 10 ......... 180 x 10
Need to increase squats next time

Vert. Leg Press ........ Leg Ext. - ss
2 sets 135 x 10 .......... 100 x 10
walking was a little wobbly after each of these sets .
Need to increase leg press

Squats - ds
180 x 10
160 x 8
140 x 6

Lying leg curls ........ SLDL - ss
45 x 10 .................... 40 x 10 No laffing
50 x 10 .................... 50 x 10
50 x 10 .................... 60 x 10
1st set SLDL was no problem LOL
2nd set felt the pain in my right ass check first few reps
3rd set same as 2nd .
Strength is probably there but I have to get past the pain first. Question is should I or should I stay real light like today until the is very little /no pain ?

Leg curls - ds
55 x 10
50 x 8
45 x 6

Standing calf raises ... seated calf raises - ss
180 x 10 ...................... 160 x 10
200 x 10 ...................... 160 x 10
200 x 10 ...................... 160 x 10

Single leg calf raises - to failure
16 L 16.5 R

Notes:
RI's were just the amount of time to get from station to station / set up