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1st time "Bulking"
- Thread starter gwcaton
- Start date
LEGS !!!!! May 23, 2004
Squats
150 x 10
200 x 8
215 x 6
235 x 4
150 x 15
Sets 2, 3, 4 were PR's
Leg extensions
125 x 10
135 x 8
145 x 6
155 x 4 PR
125 x 12
All sets were an increase over last wo
Had to put counterbalance weights on bench to keep keep it on the floor .
Leg Curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 12
closing in on a PR !
Seated calf raises
150 x 20
170 x 15
190 x 10
170 x 15
150 x 20
Standing calf raises
175 x 20
195 x 15
215 x 10
195 x 15
175 x 20
Notes:
calf raises were super sets
Diet info later. After I finish fueling this massive muscle machine for the day ! ROFLMAO !!
Today's diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
2 chicken enchildas
refried beand
rice
tea
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c kidney beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich
Notes:
am coffee
22 oz water during wo
supps
Squats
150 x 10
200 x 8
215 x 6
235 x 4
150 x 15
Sets 2, 3, 4 were PR's
Leg extensions
125 x 10
135 x 8
145 x 6
155 x 4 PR
125 x 12
All sets were an increase over last wo
Had to put counterbalance weights on bench to keep keep it on the floor .
Leg Curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 12
closing in on a PR !
Seated calf raises
150 x 20
170 x 15
190 x 10
170 x 15
150 x 20
Standing calf raises
175 x 20
195 x 15
215 x 10
195 x 15
175 x 20
Notes:
calf raises were super sets
Diet info later. After I finish fueling this massive muscle machine for the day ! ROFLMAO !!
Today's diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
2 chicken enchildas
refried beand
rice
tea
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz lean beef patty
1 c kidney beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich
Notes:
am coffee
22 oz water during wo
supps
Last edited:
Shrek was sold out so saw Troy instead. It wa ok . loooong ,but ok
Hi Gary!
I liked Troy alot... lotsa hunks!
I liked Troy alot... lotsa hunks!
- Joined
- Sep 18, 2003
- Messages
- 22,642
- Reaction score
- 154
- Points
- 0
Nice new PR. Thats fantastic man 
I saw Shrek 2. It was funny as hell! Its a definate must see!
Saphire- Have you ever studied the mythology around Troy? I heard that the movie was a crock of shit, and didnt have any of the gods in it, and lacked major material. "The director ruined this movie, it plays off of violence, blood, and Brad Pitt's body."
I dont plan on seeing it
I saw Shrek 2. It was funny as hell! Its a definate must see!
Saphire- Have you ever studied the mythology around Troy? I heard that the movie was a crock of shit, and didnt have any of the gods in it, and lacked major material. "The director ruined this movie, it plays off of violence, blood, and Brad Pitt's body."
I dont plan on seeing it
Originally posted by Sapphire
Hi Gary!
I liked Troy alot... lotsa hunks!
I'm sure the hunks of "Troy" would like you too !
Chest / Bi's May 25, 2004
Bench Press
150 x 10
200 x 8
215 x 6
225 x 4
150 x 15
These were all increase over last wo
Cable crossovers
25 x 10
35 x 8
45 x 6
50 x 4
25 x 15
These were an increase over last wo
Barbell curls
80 x 10
90 x 8
95 x 6
100 x 4
80 x 15
D.B. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Todays Diet
Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef patty
1 c green beans
22 0z water
Meal 4
16 oz protein shake
22 oz water
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich
Notes:
A.m. coffee
20 oz water during wo
supps
Bench Press
150 x 10
200 x 8
215 x 6
225 x 4
150 x 15
These were all increase over last wo
Cable crossovers
25 x 10
35 x 8
45 x 6
50 x 4
25 x 15
These were an increase over last wo
Barbell curls
80 x 10
90 x 8
95 x 6
100 x 4
80 x 15
D.B. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Todays Diet
Meal 1
1 c cott cheese
1/2 c oatmeal w/protein
22 oz water
meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef patty
1 c green beans
22 0z water
Meal 4
16 oz protein shake
22 oz water
Meal 5
8 oz chicken
1 c spinach
1/2 c black beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
Nat pb and all fruit sandwich
Notes:
A.m. coffee
20 oz water during wo
supps
Originally posted by PreMier
Nice new PR. Thats fantastic man
I saw Shrek 2. It was funny as hell! Its a definate must see!
Saphire- Have you ever studied the mythology around Troy? I heard that the movie was a crock of shit, and didnt have any of the gods in it, and lacked major material. "The director ruined this movie, it plays off of violence, blood, and Brad Pitt's body."
I dont plan on seeing it
Ya know... hollywood did take a lot of liberties... but they always do. I did notice the discrepancies but the movie was still entertaining, no gladiator, but still good!
- Joined
- Sep 18, 2003
- Messages
- 22,642
- Reaction score
- 154
- Points
- 0
Originally posted by Sapphire
Ya know... hollywood did take a lot of liberties... but they always do. I did notice the discrepancies but the movie was still entertaining, no gladiator, but still good!
Maybe I will consider seeing it. BTW, your avitar seriously blows my mind
Sorry for whoring in here Gary
Originally posted by PreMier
Maybe I will consider seeing it. BTW, your avitar seriously blows my mind
Sorry for whoring in here Gary
No problemo ! I enjoy it !
Originally posted by PreMier
Maybe I will consider seeing it. BTW, your avitar seriously blows my mind
Sorry for whoring in here Gary
At least RENT it.. I think it's worth seeing.
AND
Thank you but I HATE my legs, they are too small. Did you ever hear that song "I want muscles", well that is my theme song.
Originally posted by Sapphire
At least RENT it.. I think it's worth seeing.
AND
Thank you but I HATE my legs, they are too small. Did you ever hear that song "I want muscles", well that is my theme song.
Hi Gorgeous !
Never heard that song, have a link to it ? Oh and have a great day !
One more post GW and you got it!
Hey GW...Just wanted to tell you I've learned a lot from your journal alone. I appreciate it and keep up the good work, man!!
Abs May 25 , 2004
Cable crunches
85 x 20
100 x 15
105 x 10
110 x 6
85 x 20
sets 1 and 5 were increases over last wo. Think I'll up all sets next wo
Side bends
3 sets of 20 w/25 lbs in each hand
Don't want to do too many or use too much weight. Don't want big obliques
Hanging knee raises
BW x 20
25 x 15
35 x 15
40 x 10
BW x 20
These were an increase over last wo and i still think I can go heavier . A little but not too much
Today's diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken tenders
Meal 3
6 oz tuna
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
8 oz chicken
1 c corn
22 oz water
meal 6
16 oz protein shake
22 oz water
Notes:
A.m. coffee
22 oz water during wo
supps
Tomorrow is back and tri's ! Hmmmm something is wrong here , Just going over some of my wo's and I bench as much as i squat. That would be great if I benched 300 or more but as it is it kinda sucks !!!! Doesn't it ? Shouldn't my squats be a lot heavier than my bench ? Won't be too much longer and I might be doing as much as I bench for low pulley rows . Is my strength (s) out of wack ? HMMMMMM oh well. I'll just keep pluggin' along and trying to increase everything as often as possible and see what happens .
Cable crunches
85 x 20
100 x 15
105 x 10
110 x 6
85 x 20
sets 1 and 5 were increases over last wo. Think I'll up all sets next wo
Side bends
3 sets of 20 w/25 lbs in each hand
Don't want to do too many or use too much weight. Don't want big obliques
Hanging knee raises
BW x 20
25 x 15
35 x 15
40 x 10
BW x 20
These were an increase over last wo and i still think I can go heavier . A little but not too much
Today's diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken tenders
Meal 3
6 oz tuna
1 c green beans
1 c kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
8 oz chicken
1 c corn
22 oz water
meal 6
16 oz protein shake
22 oz water
Notes:
A.m. coffee
22 oz water during wo
supps
Tomorrow is back and tri's ! Hmmmm something is wrong here , Just going over some of my wo's and I bench as much as i squat. That would be great if I benched 300 or more but as it is it kinda sucks !!!! Doesn't it ? Shouldn't my squats be a lot heavier than my bench ? Won't be too much longer and I might be doing as much as I bench for low pulley rows . Is my strength (s) out of wack ? HMMMMMM oh well. I'll just keep pluggin' along and trying to increase everything as often as possible and see what happens .
Mavs,
Really ? Cool ! Thanks for stopping in
Nah.. but I can email it to you. PM me your address.
My day was pretty good overall. How bout you?
You really dont eat that much... I think I may eat more than you some days. Maybe I am bulking and didnt know it!
Originally posted by Sapphire
Nah.. but I can email it to you. PM me your address.
My day was pretty good overall. How bout you?
You really dont eat that much... I think I may eat more than you some days. Maybe I am bulking and didnt know it!
This weekend I weigh and measure to see if I need to up my calories. I am putting it on like I took it off . Nice and slow. I am around 3000 cals a day. Which is a lot more than the 1900 I was doing at the end of my cut .
Hey GW - How often would you suggest checking bodyweight to adjust caloric intake? Once a week? Every other week? Hell of an ab workout! Once again, I find myself taking notes! Keep up the good work, brotha!
- Joined
- Jan 21, 2004
- Messages
- 1,561
- Reaction score
- 0
- Points
- 0
- Age
- 48
Doing great Gary!! Keep it up buddy!! You seem like you are going on the right track.
Originally posted by Mavs
Hey GW - How often would you suggest checking bodyweight to adjust caloric intake? Once a week? Every other week? Hell of an ab workout! Once again, I find myself taking notes! Keep up the good work, brotha!
Mavs,
When I was on the cut I weighed /measured and made adjustments every week. I weigh and measure every two weeks on this bulk.
Back / Tri's May 26, 2004
Really good workout ! I could hardly drag my butt out of bed this morning and almost talked myself into going back to bed and working out in the evening but sucked it up and went out to the gym anyway . After about the 3rd set i was ready to go . All sets of all exercises were increases over last wo.
Wide grip pulldowns to the front
115 x 10
130 x 8
145 x 6
160 x 4
115 x 15
Mini-goal 175 (Basically BW ) by June 17 th
Seated low pulley rows ( n.g.)
160 x 10
175 x 8
200 x 6
220 x 4 PR
Wow ! only 60 more pounds on the weight stack. LOL
Barbell shrugs
235 x 10
250 x 8
275 x 6
300 x 4 PR
215 x 15
Made my goal! I wanted to be doing 300 by June !
Triceps pressdown
60 x 10
70 x 8
80 x 6
90 x 4
55 x 12
Reverse grip pressdown
45 x 10
55 x 8
65 x 6
75 x 4
45 x 15
Today's diet
Meal 1
1 c oatmeal
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
2 chicken tenders
22 oz water
Meal 3
6 oz tuna
1 c broccoli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
1/2 small pizza
tea
22 oz water
Meal 6
16 oz protein shake
nat pb and all fruit sandwich
22 oz water
Notes:
am coffee
22 oz water during wo
supps
Really good workout ! I could hardly drag my butt out of bed this morning and almost talked myself into going back to bed and working out in the evening but sucked it up and went out to the gym anyway . After about the 3rd set i was ready to go . All sets of all exercises were increases over last wo.
Wide grip pulldowns to the front
115 x 10
130 x 8
145 x 6
160 x 4
115 x 15
Mini-goal 175 (Basically BW ) by June 17 th
Seated low pulley rows ( n.g.)
160 x 10
175 x 8
200 x 6
220 x 4 PR
Wow ! only 60 more pounds on the weight stack. LOL
Barbell shrugs
235 x 10
250 x 8
275 x 6
300 x 4 PR
215 x 15
Made my goal! I wanted to be doing 300 by June !
Triceps pressdown
60 x 10
70 x 8
80 x 6
90 x 4
55 x 12
Reverse grip pressdown
45 x 10
55 x 8
65 x 6
75 x 4
45 x 15
Today's diet
Meal 1
1 c oatmeal
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
2 chicken tenders
22 oz water
Meal 3
6 oz tuna
1 c broccoli
1 c brown rice
22 oz water
Meal 4
16 oz protein shake
22 oz water
2 chicken tenders
Meal 5
1/2 small pizza
tea
22 oz water
Meal 6
16 oz protein shake
nat pb and all fruit sandwich
22 oz water
Notes:
am coffee
22 oz water during wo
supps
Originally posted by PreMier
Wow... Thats fantastic, I cant believe how fast you are moving up
Yeah , it's kind of scarey ! I hope I don't wake up and find its a dream and I'm still 207 lbs at 22 % BF ! LOL
WOW!! Congrats on your PR! Mmmm your diet makes my tummy growl. I want pizza 
but I will save my cheat day for Friday...
but I will save my cheat day for Friday...
That's AWESOME gw!! Congratulations on TWO PR's in one workout!!
Cyndi, Eric ,
Thanks !
Thanks !
Abs May 27, 2004
Cable crunches
90 x 20
105 x 15
110 x 10
115 x 5
90 x 20
These were an increase over last time
Side bends
3 sets of 20 w/25 lbs in ea hand
Hanging knee raises
Bw + 25 x 20
Bw + 35 x 15
Bw + 40 x 10
Bw + 45 x 8
Bw + 35 x 15
Set 1 and 5 were just right but could go heavier on sets 2, 3, and 4
Today's Diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken breast strips
Meal 3
6 oz tuna
1c peas
1 c pasta
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb and allfruit sandwich
Notes:
am coffee
20 oz water during workout
supps
probably had 6 oatmeal rasin cookies throughout the day
Cable crunches
90 x 20
105 x 15
110 x 10
115 x 5
90 x 20
These were an increase over last time
Side bends
3 sets of 20 w/25 lbs in ea hand
Hanging knee raises
Bw + 25 x 20
Bw + 35 x 15
Bw + 40 x 10
Bw + 45 x 8
Bw + 35 x 15
Set 1 and 5 were just right but could go heavier on sets 2, 3, and 4
Today's Diet
Meal 1
3 e.w.
1 w.e.
1/2 c oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
2 chicken breast strips
Meal 3
6 oz tuna
1c peas
1 c pasta
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
1 c green beans
22 oz water
Meal 6
16 oz protein shake
22 oz water
nat pb and allfruit sandwich
Notes:
am coffee
20 oz water during workout
supps
probably had 6 oatmeal rasin cookies throughout the day
6 oatmeal raisin cookies...mmmmmm!!
Nice Ab workout, brotha!...are you noticing any difference in the obliques with the side-bends?
Nice Ab workout, brotha!...are you noticing any difference in the obliques with the side-bends?