OUch...my legs are sore just from reading your workout! Think you're gonna be sore from this one?? 
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
1st time "Bulking"
- Thread starter gwcaton
- Start date
Yup, it's hard to walk after the workout.Mavs said:OUch...my legs are sore just from reading your workout! Think you're gonna be sore from this one??
Hey , I had a 24 hr case of TB (tired butt) !Mike51 said:bout time you got off your butt and worked out
squats look'n good
Chest / bi's June 29 , 2004
Bench press
155 x 10
210 x 8
230 x 5 5/8ths
245 x 4 ( 2+2)
155 x 15
Just didn't have what it took for bench press this morning but made it thru.
Dips
Me x 10
Me + 20lbs x 8
Me + 30 x 6
Me + 40 x 4
Me x 12
Cable curls
55 x 10
65 x 8
75 x 6
80 x 4
55 x 15
D.b. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Notes: Didn't have what I needed ( energy/strength ) for bench press but my arms felt killer after the workout !
Bench press
155 x 10
210 x 8
230 x 5 5/8ths
245 x 4 ( 2+2)
155 x 15
Just didn't have what it took for bench press this morning but made it thru.
Dips
Me x 10
Me + 20lbs x 8
Me + 30 x 6
Me + 40 x 4
Me x 12
Cable curls
55 x 10
65 x 8
75 x 6
80 x 4
55 x 15
D.b. concentration curls
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Notes: Didn't have what I needed ( energy/strength ) for bench press but my arms felt killer after the workout !
Hey GW. You still doing the diet that you were posting at the beginning of this journal? How's it going? gaining weight?
Yup same diet. thanks for reminding me. I was suppose to weigh and measure this past weekend. had to work and it messed up my mental calendar . I'll do it this weeknd . I'm pretty sure I've gained a couple more pounds . probably close to 184 I'd guess.Paynne said:
That would be about 15 lbs in 9 weeks.
Thats my guess, I'll veritfy this weekend. Great job on the contest man !!!! But i cant get but a couple of your links to pics to work. But what i saw was great . Your legs were huge !P-funk said:
Hi HUN!! 
Hi Gorgeous !Sapphire said:Hi HUN!!
Abs June 30, 2004
Cable crunches
5 sets of 20 x 100 lbs
Side bends
3 sets of 20 w/ 35 lbs in each hand
Super setted with cable crunche
Hanging Knee raises
5 sets 20 x 40 lbs
Notes: I know , I know I was LAZY today . But it was a good burn !
Cable crunches
5 sets of 20 x 100 lbs
Side bends
3 sets of 20 w/ 35 lbs in each hand
Super setted with cable crunche
Hanging Knee raises
5 sets 20 x 40 lbs
Notes: I know , I know I was LAZY today . But it was a good burn !
Back / tri's July 1, 2004
wide grip pull ups
Total 50 reps
wow not bad use to take me 6-7 sets to get 50. only took 5 sets today. Will be adding weight to these in no time !
Seated 1 arm cable rows
30 x 10
40 x 8
50 x 6
60 x 4
30 x 15
Felt good . Good ROM Need to increase next wo. Never done these before
Seated low cable row to neck
50 x 10
60 x 8
75 x 6
90 x 4
50 x 15
Never done these before. Felt good though , during the wo and I could still the effects later when i was taking my shower. Need to increase next wo.
Close grip bench press
105 x 10
135 x 8
175 x 6
195 x 4
135 x 15
could of went a little heavier , especially on the first 2 sets. Increase next wo.
EZ bar triceps press
50 x 10
60 x 8
70 x 6
80 x 4
50 x 15
Don't know if my elbows are going to like these or not but my triceps liked them.
Notes: A lot of new stuff , had to start early to make sure I would be done in time. Lot of trial and error . Next time will be much better.
wide grip pull ups
Total 50 reps
wow not bad use to take me 6-7 sets to get 50. only took 5 sets today. Will be adding weight to these in no time !
Seated 1 arm cable rows
30 x 10
40 x 8
50 x 6
60 x 4
30 x 15
Felt good . Good ROM Need to increase next wo. Never done these before
Seated low cable row to neck
50 x 10
60 x 8
75 x 6
90 x 4
50 x 15
Never done these before. Felt good though , during the wo and I could still the effects later when i was taking my shower. Need to increase next wo.
Close grip bench press
105 x 10
135 x 8
175 x 6
195 x 4
135 x 15
could of went a little heavier , especially on the first 2 sets. Increase next wo.
EZ bar triceps press
50 x 10
60 x 8
70 x 6
80 x 4
50 x 15
Don't know if my elbows are going to like these or not but my triceps liked them.
Notes: A lot of new stuff , had to start early to make sure I would be done in time. Lot of trial and error . Next time will be much better.
Hmmmm , Thanks!PreMier said:
I just remembered , I weigh about 15 lbs more than I did the last time I was doing pullups so i did better than I thought.
I was about to say, your putting on weight and improving your pullups. That's awesome! When I put on weight I couldn't for the life of me figure out why my pullups were going down, LOL. Great Job!
LAZY?? That was a great ab workout! I am gonna do exactly that tommorow, lower weights though..gwcaton said:
replacing side bends with twisting decline situps with weight. Have a great weekend Gary and Happy 4th of July! USA!! USA!!
Hey Rock ,rock4832 said:
I remember reading that in your journal. how's it going? Getting any better for you ? Hey I read in Premiers journal your b-day is coming up ? Happy birthday and have a great 4th
yeah that was LAZY . I usually increase the weight and decrease the reps but was too lazy to walk around to the back of the machine to move the pin. Is that not LAZY ??? LOLSapphire said:LAZY?? That was a great ab workout! I am gonna do exactly that tommorow, lower weights though..
Have a great ab workout ! Wish I could be there
Have fun this weekend ! Be safe!
I haven't been doing pull-ups lately, but on Power week I'll do it. I've lost some weight so hopefully I'll be able to do moregwcaton said:
Thanks for the Birthday wish, birthdays aren't the best for me though. You have a great 4th also!
5 sets of 20x100 cable crunches and he calls it lazygwcaton said:
Good job man.Gary Lazy??? Never... Your workouts are crazzzzzeeeeeee!!! 
Have fun this long weekend, behave yourself!
Any 'cheats' planned?????
Have fun this long weekend, behave yourself!
Any 'cheats' planned?????
Thanks everybody ! Have a great weekend ! It's pouring down rain right now but supposed to be perfect the next few days
shoulders / forearms July 2, 2004
Seated Press
105 x 10
145 x 8
165 x 4+2
175 x 2+1
105 x 15
Guess i wasn't quite ready for the increase on sets 3 & 4 Oh well I have 3 More weeks to get my 175 x 4
D.B. lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Wrist roll ups
50 lbs x 10 , 3 ft of rope
reverse roll ups
50 lbs x 10 , 3 ft of rope
Seated Press
105 x 10
145 x 8
165 x 4+2
175 x 2+1
105 x 15
Guess i wasn't quite ready for the increase on sets 3 & 4
Oh well I have 3 More weeks to get my 175 x 4D.B. lateral lifts
25 x 10
30 x 8
35 x 6
40 x 4
20 x 15
Wrist roll ups
50 lbs x 10 , 3 ft of rope
reverse roll ups
50 lbs x 10 , 3 ft of rope
Weigh / measure July 3, 2004
..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4
chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15
Observations: For one I hope my wifes ability to measure is consistant( surely it is ).
Two- I hope I'm doing the math correctly !
Three - looks like when this BULK is over I might do a leg specialization program before i go back to a cut. The upper body is growing but not the legs. But I've always been that way. Any suggestions ?!
Four - definetly tell a difference in the way my shirts fit me in the arms and chest.
Five -Really loking forward to taking this new fat off to see what is really underneath.
Have a great 4th !
And to all you Canadian IM'er's , Hope you had a great Canada Day !
..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4
chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15
Observations: For one I hope my wifes ability to measure is consistant( surely it is ).
Two- I hope I'm doing the math correctly !
Three - looks like when this BULK is over I might do a leg specialization program before i go back to a cut. The upper body is growing but not the legs. But I've always been that way. Any suggestions ?!
Four - definetly tell a difference in the way my shirts fit me in the arms and chest.
Five -Really loking forward to taking this new fat off to see what is really underneath.
Have a great 4th !
And to all you Canadian IM'er's , Hope you had a great Canada Day !
Awesome progress buddy! That is 13 pounds of muscle!!! Great! And very little fat added on. When you do cut, do it slowly so you don't loose your hard earned muscle My calves have not changed since I was in High School, no matter what I do with them I think that's fairly good progress growth on your legs, I'd be proud of it!
My calves have not changed since I was in High School, no matter what I do with them I think that's fairly good progress growth on your legs, I'd be proud of it!
gwcaton said:..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4
chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15
You're like 20lbs heavier than me and I'm eating about 1000 more cals, and in 4 weeks I might have gained a pound
Awesome work, u da man 
You must have a hell of a metabolism rate !!! It must be the 2 or 3 banana splits I have every week !!!!!!!! Thats about the only junk I eat except of free day where i eat whatever doesn't eat me first.Paynne said:
You're like 20lbs heavier than me and I'm eating about 1000 more cals, and in 4 weeks I might have gained a pound
Awesome progress man! Keep up the hard work. Obviously what you're doing is working well.gwcaton said:..........4 -17-04.....5-29-04.....6-12-04....7-3-04
Bf % - ........5 %.....5.75 %.....5.9%.......5.9% !!!!!
weight - .....169 .......176........ 180 ........ 185
lbs fat - ......8.5 ........10 .........10.6 ...... 11
LBM - .........161 .......166 .........169 ..... 174
fat change ..........+1.5 lbs ........+.6 ..... +.4
chest - ......42 .........43 ...........44.........44.5
bi's - .......15 1/8.. ..15 1/4....... 15 3/8....15.75
forearm - .13 5/8 ......13 5/8...... 13 . 75....14
neck - .......15.5...... 15 5/8...... 15.75.......15.75
waist - .......31.5....... 33.5 .........33.5.......34
thigh -........ 23....... 23 3/8....... 24.........24 1/8 lol
calf - ..........15 .........15........... 15.........15
BTW, don't worry about calves, we all hate them, they're stubborn a*sholes.
Gary! You are doing awesome! I haven't popped in in forawhile and wow!
Hope you and the wifey are having a great 4th of July! Please have some bbq for me and oh....don't forget watermelon! I love watermelon after bbq!
Hope you and the wifey are having a great 4th of July! Please have some bbq for me and oh....don't forget watermelon! I love watermelon after bbq!