1st time "Bulking"

[gwcaton]

Chest /bi's June 21 , 2004

bench Press
155 x 10
210 x 8
230 x 6
245 x 3 +1 PR
155 x 15
Closing in on 250 !!!

Dips
5 sets Me x 10
First time I have ever done these. After doing all my bench and 3 sets of these I looked in the mirror and thought " Damn ! Whose chest is that ! " LOL Looked good ! Originally thought about super setting these with bench press, No Way ! Maybe in the future. Suprised I could do 5 sets of 10. will add some weights to these next wo. Really suprised my homemade dipping station worked extremely well. Very sturdy !

Cable curls
55 x 10
65 x 8
75 x 6
80 x 4
55 x 15
First time for these in months

D.b. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Notes: Great wo ! I was pumped ! Felt good !

 

[Sapphire]

GREAT WO!! You'll be benching 250 any second!!

 

[gwcaton]

GREAT WO!! You'll be benching 250 any second!!

LOL Thanks Cyndi ! I'd rather bench you

 

[Sapphire]

You could bench TWO of me! I only weigh 121 pounds!

 

[gwcaton]

You could bench TWO of me! I only weigh 121 pounds!

OMG !!!!! What an image I have in my head now !!

 

[PreMier]

Gary, you will bench more than me soon! Congrats!

 

[gwcaton]

Gary, you will bench more than me soon! Congrats!

Hey thanks man ! You better get feeling better soon or i will catch you ! Having an old man like me bench as much as you is BAD !!!!!!! How could you possibly look yourself in the mirror if that happened ! LOL

 

[PreMier]

If its any consolation, you already look better than me!

 

[gwcaton]

If its any consolation, you already look better than me!

Really ? Well according to the ladies here on IM you are quite the looker. Guess we better never be in the same place at the same time or the women won't know which way to go

 

[Sapphire]

OMG !!!!! What an image I have in my head now !!

How are ya today????

 

[Paynne]

Hey gw

 

[gwcaton]

Hi Miss Cyndi !!!!!
How's IM's Queen of the avitars today!

Hey Paynne,
How's the workout going ?

I'm having a blast today helping Ma and Pa move some more stuff, again. Damn they have a lot of shit !!!!!!! I will be one tired puppy today !

 

[gwcaton]

Abs June 22, 2004

Cable crunches
100 x 20
110 x 15
115 x 10
125 x 5
100 x 20
set 4 was an increase

side bends
3 sets of 20 w/35 lbs in ea hand
Super set w/cable crunches

hanging knoee raises
40 x 20
50 x 15
60 x 10
65 x 5
40 x 20

 

[Rocco32]

How are you liking your ab routine?

 

[gwcaton]

How are you liking your ab routine?

Rock,
It is working for me is all I can really say about it. Even with the weight I have gained ( and a lot of it that is fat has gone to my waist ) I can still see abs , feel abs . I am looking forward to my next cut to see what is really under there .

Any suggestions? It is the only thing I haven't changed a little in the past 3 months at least .

 

[Rocco32]

I don't have any suggestions right now other than I would switch things up a bit. But training abs confuses the hell outta me to tell you the truth, LOL!

 

[gwcaton]

it's all confusing if you read too much or ask too many questions . LOL

 

[I'm Trying]

bench Press
155 x 10
210 x 8
230 x 6
245 x 3 +1 PR
155 x 15
Closing in on 250 !!!

Dips
5 sets Me x 10
First time I have ever done these. After doing all my bench and 3 sets of these I looked in the mirror and thought " Damn ! Whose chest is that ! " LOL Looked good ! Originally thought about super setting these with bench press, No Way ! Maybe in the future. Suprised I could do 5 sets of 10. will add some weights to these next wo. Really suprised my homemade dipping station worked extremely well. Very sturdy !

Cable curls
55 x 10
65 x 8
75 x 6
80 x 4
55 x 15
First time for these in months

D.b. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Notes: Great wo ! I was pumped ! Felt good !

Great Job Gary. Closing in on the 250!! Keep on going!!
Thanks!!

 

[gwcaton]

Matthew,
Where the hell ya been ? How's it going ? guess i better check your journal .

Thanks!

 

[Sapphire]

Hi Miss Cyndi !!!!!
How's IM's Queen of the avitars today!

Hi Gary!!
Am I the queen of Avatars?? Anywho... I was checking out your ab workout... your leg raises, when you say 40x20, is that a 40 pd db between your feet, 20 reps??

 

[gwcaton]

Hi Gary!!
Am I the queen of Avatars?? Anywho... I was checking out your ab workout... your leg raises, when you say 40x20, is that a 40 pd db between your feet, 20 reps??

Hi Gorgeous !

My leg raises are knee raises , kind of like lying on your back and pulling your knees up to your chest only in a hanging position. And the db is in between my knees.

I think i might break something if I tried to do leg raises with that much weight between my feet ! OUCH !

OH and yes you are the Queen !!!!!

 

[gwcaton]

Back/ tri's June 23, 2004

W.G. Pulldowns to front
115 x 10
135 x 8
160 x 6
180 x 4
120 x 15
Last set was an increase

seated low row
160 x 10
190 x 8
220 x 6
230 x 4
160 x 15

Barbell shrugs
235 x 10
255 x 8
285 x 6
315 x 4
215 x 15

Triceps pressdowns
60 x 10
75 x 8
90 x 6
100 x 4
55 x 15

Rev grip pressdowns
45 x 10
55 x 8
60 x 6
75 x 4
45 x 12
sets 1 and 2 were increase

Notes: half way through this 12 week bulk . time to change a few more exercises.
Probably switch w.g. pulldowns to w.g. pull ups
seated low rows to 1 arm cable rows or d.b rows
Not sure about the tri exercises. close grip bench press probably and whatelse ? help!
Update:
Decided to go with cg bench press and ez bar triceps press ( standing ) for triceps.
Wide grip pull ups to the front and 1 arm cable rows for back
Low rows to the neck for traps

 

[gwcaton]

Abs June 24 , 2004

Cable crunches
100 x 20
110 x 15
115 x 10
125 x 5
100 x 20

side bends
3 sets of 20 w/35 lbs ea hand
Superset w/ cable crunches

Hanging Knee raises
40 x 20
50 x 15
60 x 10
65 x 5
40 x 20

Looking to change my ab routine . ANy suggestions on different exercises ? If not I'll probably just switch the order I do them in/maybe super set the crunches w/hanging knee raises instead of the side bends . Just something to keep the ol muscles guessing and growing !

 

[Mavs]

Once again, great job on the increases Gary!

One ab exercise I kind of like is Swiss Ball crunches with a dumbbell on the chest.

 

[Sapphire]

Sweetie!

 

[gwcaton]

Cyndi !

WAAAHHHHHHHHH !!! I have to go back to work this morning! vacation is over. Oh well work 2 days and then get a day off. Then back to the old grind full force .

 

[gwcaton]

shoulders / forearms June 25, 2004

Seated press
105 x 10
135 x 8
155 x 6
165 x 4
105 x 15
Need to increase these next wo. Might try to get the 175 x 4 ( my mini-goal ) or try the 200 x 1 ( again ) just for grins and giggles !

D.B. Lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15

Seated bent over d.b. Lateral lifts
35 x 10
40 x 8
45 x 6
50 x 4
35 x 15
Need to increase these next wo or change to a different exercise.

Wrist roll up
50 lbs x 8 3' rope

Reverse roll up
50 lbs x 8 3' rope
Forearms were screaming for mercy after this wo !!!!

Notes: Time to switch a couple of the exercises for shoulders.

 

[gwcaton]

june 27, 2004

saturday was regular day off from training, had to work too.

No workout today either my body was craving sleep, thats all i've done today !

 

[gwcaton]

Legs June 28, 2004

Squats and leg extension super sets
145 x 10 ........ 125 x 10
185 x 10 ........ 125 x 10
185 x 10 ........ 125 x 10
185 x 10 ........ 125 x10
145 x 20 ........ 125 x 10
squats were an increase over last wo

Leg curls
70 x 10
85 x 8
95 x 6
105 x 4
70 x 12
sets 2 thru 4 were increases over last wo. Finally !!!!!!!!

Seated and standing calf raises super sets
150 x 20 ....... 175 x 20
150 x 20 ........ 175 x 20
150 x 20 ........ 175 x 18
150 x 18 ........175 x 18
150 x 18 ........ 175 x 18

Notes: These super sets are great for a change of pace. After about 3 sets I feel like I've done more work than if I had gone all the way throiugh the workout the way I was doing it .

 

[Mike51]

bout time you got off your butt and worked out

squats look'n good