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- Thread starter gwcaton
- Start date
Paynne,Paynne said:
I doubt seriuosly that i am that lean But I use it as a reference as to wether or not there is a change.
Thanks Jake ! Man when you going to get feeling better ?
Chest / Bi's June 14, 2004
Bench press
155 x 10
210 x 8
230 x 6
240 x 4 PR
155 x 15
Last wo I couldn't get but 3 reps on 225 and didn't even try to do 235 and this week 240 x 4 . Whats up with that ? But i was kind of sick the last time.
Cable crossovers
30 x 10
40 x 8
45 x 6
50 x 4
35 x 15
Switching to dips next workout. Never done them before and time for something new
Barbell curls
85 x 10
95 x 8
100 x 6
105 x 4
85 x 12
D.B. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
switching to Preacher cable curls next wo .
Bench press
155 x 10
210 x 8
230 x 6
240 x 4 PR
155 x 15
Last wo I couldn't get but 3 reps on 225 and didn't even try to do 235 and this week 240 x 4 . Whats up with that ? But i was kind of sick the last time.
Cable crossovers
30 x 10
40 x 8
45 x 6
50 x 4
35 x 15
Switching to dips next workout. Never done them before and time for something new
Barbell curls
85 x 10
95 x 8
100 x 6
105 x 4
85 x 12
D.B. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
switching to Preacher cable curls next wo .
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Congrats on the PR. Damn, your getting strong!
I am not sure when I will be better Gary... I am going to the gym tomorrow, to stay on track though. With only 2 workouts left of Phase II and only 2 workouts the first week of Phase III I can still be on track.
I am not sure when I will be better Gary... I am going to the gym tomorrow, to stay on track though. With only 2 workouts left of Phase II and only 2 workouts the first week of Phase III I can still be on track.
Abs June 15, 2004
Cable crunches
100 x 20
110 x 15
115 x 10
120 x 5
100 x 20
Side bends
3 sets of 20 w/25 lbs ea hand
hanging knee raises
40 x 20
50 x 15
55 x 10
60 x 5
40 x 20
Cable crunches
100 x 20
110 x 15
115 x 10
120 x 5
100 x 20
Side bends
3 sets of 20 w/25 lbs ea hand
hanging knee raises
40 x 20
50 x 15
55 x 10
60 x 5
40 x 20
OUCH! THEM LEG RAISES MUST HAVE HURT!!
Gettin' there !Sapphire said:OUCH! THEM LEG RAISES MUST HAVE HURT!!
How bout now? Those abbies sore now?? 
Hey E! They are a little tender. Man you get online in the wee hours don't you !Mavs said:How bout now? Those abbies sore now??
Hey Sweetie! 
Hey stranger! Heard you are taking some 'relax' holidays. NICE! I wish I could take a week to do nothing at home. Its probably not a good idea, Id just shop!
BTW are you bulking or cutting???? Oh ya, hows "jill"?
BTW are you bulking or cutting???? Oh ya, hows "jill"?
Hi Sweetie !Jill said:Hey stranger! Heard you are taking some 'relax' holidays. NICE! I wish I could take a week to do nothing at home. Its probably not a good idea, Id just shop!
BTW are you bulking or cutting???? Oh ya, hows "jill"?
Shopping is on my list of things to do ( for supps and car stuff ) . Also plan on painting the t-tops on "jill" and start on repainting the hood so she will be as beautiul as her namesake.
Oh and i am "buliking". You were kidding me right ? You didn't think I looked bigger in my last pics ?
The wee hours of the morning indeed! It's weird, up during the week I don't get nearly the amount of sleep I should. Last night I had to stay up super late finishing up some homework that's due tonight. Then my mind takes a while to cool down so I hop online! Boy, work wasn't too much fun this morning...in fact, it wasn't ANYTHING...I called in! Mwahahahaha Brotha needed some sleep in a bad way!
Back / tri's
W.G. pulldowns to front
115 x 10
135 x 8
160 x 6
180 x 4 PR
115 x 15
Set 3 was also an increase
Seated rows
160 x 10
190 x 8
220 x 6
235 x 4 PR
160 x 15
That was pushing it. Will leave poundages where they are for a couple of workouts
Barbell shrugs
235 x 10
255 x 8
285 x 6
315 x 4
215 x 15
Rom on set 4 was poor so didn't count it as a PR
Triceps pressdown
60 x 10
75 x 8
90 x 6
100 x 4
55 x 15
Reverse grip pressdown
35 x 10
50 x 8
60 x 6
75 x 4
45 x 15
Notes: Good wo ! Could feel it in my back most of the morning and arms were pumped !
W.G. pulldowns to front
115 x 10
135 x 8
160 x 6
180 x 4 PR
115 x 15
Set 3 was also an increase
Seated rows
160 x 10
190 x 8
220 x 6
235 x 4 PR
160 x 15
That was pushing it. Will leave poundages where they are for a couple of workouts
Barbell shrugs
235 x 10
255 x 8
285 x 6
315 x 4
215 x 15
Rom on set 4 was poor so didn't count it as a PR
Triceps pressdown
60 x 10
75 x 8
90 x 6
100 x 4
55 x 15
Reverse grip pressdown
35 x 10
50 x 8
60 x 6
75 x 4
45 x 15
Notes: Good wo ! Could feel it in my back most of the morning and arms were pumped !
Congrats on the PRs man!!! 
235 on a seated row!!!
Thanks E !Mavs said:Congrats on the PRs man!!!
Cyndi ,Sapphire said:
Hi Gorgeous ! Thanks ! You're making me blush. LOL
Abs June 17, 2004
Cable crunches
100 x 20
110 x 15
115 x 10
120 x 5
100 x 20
side bends
3 sets of 20 w/35 lbs in ea hand
Supersetted w/cable crunches
Hanging knee raises
40 x 20
50 x 15
60 x 10
65 x 5
40 x 20
Sets 3 & 4 were increases. I think I've hit my peak on these ( for awhile )
Cable crunches
100 x 20
110 x 15
115 x 10
120 x 5
100 x 20
side bends
3 sets of 20 w/35 lbs in ea hand
Supersetted w/cable crunches
Hanging knee raises
40 x 20
50 x 15
60 x 10
65 x 5
40 x 20
Sets 3 & 4 were increases. I think I've hit my peak on these ( for awhile )
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Great Job!!
Finally had a chance to read your journal again. Damn great job bulking hardly any body fat change!! Keep it going!!
Finally had a chance to read your journal again. Damn great job bulking hardly any body fat change!! Keep it going!!
- Joined
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How do you measure your body fat. Must have missed that portion. Also how did you figure out lbs of fat??gwcaton said:
Thanks!!
Matthew,I'm Trying said:How do you measure your body fat. Must have missed that portion. Also how did you figure out lbs of fat??
Thanks!!
I use the chart here http://www.rustyiron.net/formmal7.htm . there is no way I am 6% BF but i use it as a gauge for watching changes. Body weight x BF% = lbs of fat 180 x 5.9% = 10.62 Hope thats the right way to do it. LOL Maybe someone will see this and correct me if I'm wrong. Guess I could check my BFFM manual .
I am looking forward to my next cut . Wonder what is under all the extra "weight" I have put on . LOL
Hi Gary!! Belle say hi to your puppy!!! (such a flirt!!)
Hi Cyndi ! Arf ! Arf !
Seated Press
105 x 10
135 x 8
155 x 6
165 x 4
200 x 9/16th's LOL
105 x 15
Sets 2, 3, and 4 were increases
I was feeling pretty strong this morning. 165 went up a little easier then I thought it would so I thought i would try a one rep thingy. Got a real good negative out of it but only got about 3-4 inches on the positive! Some day !!!
Should make my mini-goal of 175 x 4 with no problem though.
D.B. Lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Seated bent over lateral lifts
35 x 10
40 x 8
45 x 6
50 x 4
35 x 15
Barbell wrist curls
100 x 20
115 x 15
125 x 10
135 x 4
100 x 20
Sets 1 thru 4 were an increase
Reverse wrist curls
None !
Had to cut wo short . was almost late for an appointment this morning
Notes: Shoulders felt really good today. Suprised that with the weight I have gained that I still have veins popping out in the upper chest and shoulders. The veins in the abs have disappeared though !!!!
Seated Press
105 x 10
135 x 8
155 x 6
165 x 4
200 x 9/16th's LOL
105 x 15
Sets 2, 3, and 4 were increases
I was feeling pretty strong this morning. 165 went up a little easier then I thought it would so I thought i would try a one rep thingy. Got a real good negative out of it but only got about 3-4 inches on the positive! Some day !!!
Should make my mini-goal of 175 x 4 with no problem though.
D.B. Lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Seated bent over lateral lifts
35 x 10
40 x 8
45 x 6
50 x 4
35 x 15
Barbell wrist curls
100 x 20
115 x 15
125 x 10
135 x 4
100 x 20
Sets 1 thru 4 were an increase
Reverse wrist curls
None !
Had to cut wo short . was almost late for an appointment this morning
Notes: Shoulders felt really good today. Suprised that with the weight I have gained that I still have veins popping out in the upper chest and shoulders. The veins in the abs have disappeared though !!!!
Happy Father's Day !
I'm treating myself to a car show !
I'm treating myself to a car show !
HAPPY FATHER'S DAY!!! 
Legs June 20, 2004 Father's Day
Squats
145 x 10
175 x 10
175 x 10
174 x 10
145 x 20
Thought I'd throw something different in the mix today ( and maybe for the next couple of leg wo's). Supersetted these w/leg extensions ! Can we say Ouch !!!!!!!!! LOL
Leg extensions
4 sets 125 x 12
115 x 15
Super setted w/ squats
Leg curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 15
Need to increase these next wo.
Seated calf raises
5 sets 150 x 20
super setted w/standing calf raises
Standing calf raises
5 sets 175 x 20
Burn Baby burn ! LOL
Notes:
Good wo. My little legs were wore out today ! Probably do it this way next 2 wo's and then try something else or go back to the basics. Just needed something different today and liked the way it felt .
Squats
145 x 10
175 x 10
175 x 10
174 x 10
145 x 20
Thought I'd throw something different in the mix today ( and maybe for the next couple of leg wo's). Supersetted these w/leg extensions ! Can we say Ouch !!!!!!!!! LOL
Leg extensions
4 sets 125 x 12
115 x 15
Super setted w/ squats
Leg curls
70 x 10
80 x 8
90 x 6
100 x 4
70 x 15
Need to increase these next wo.
Seated calf raises
5 sets 150 x 20
super setted w/standing calf raises
Standing calf raises
5 sets 175 x 20
Burn Baby burn ! LOL
Notes:
Good wo. My little legs were wore out today ! Probably do it this way next 2 wo's and then try something else or go back to the basics. Just needed something different today and liked the way it felt .