Insert catchy title here

[gwcaton]

Another Solid Shock w/o my Friend!!! Your Intensity is excellent, don't sell yourself short!!!

Thanks Arch,

who am I to argue with a mild mannered ANIMAL !!

 

[gwcaton]

Love your exercise selection Gary! Good looking workouts.

Thanks JD,

I really tried to mix it up today .

 

[gwcaton]

cardio - 11-21-06

20 min bike
4.3 miles

 

[Triple Threat]

Thanks Arch,

who am I to argue with a mild mannered ANIMAL !!

Better not, lest ye be smoted.

 

[Triple Threat]

20 min bike
4.3 miles

Were you doing 5 miles before?

 

[gwcaton]

Were you doing 5 miles before?

5-6 months ago i was . won't take long I'll be back

 

[gwcaton]

Shock - back/tri's 11-22-06

Db pullovers ... Wg pulldowns - ss
3 sets 35 x 10 ..... 100 x 10

Cg seated rows ... Stiff arm pulldowns - ss
2 sets 100 x 10 ........ 50 x 10

Rack deads - ds
210 x 10
180 x 8
170 x 6

cable pressdown ... Cg bench - ss
2 sets 55 x 10 ........... 105 x 10

ova head Db extension ... rev grip push down - ss
2 sets 35 x 10 ................... 35 x 10

bench dips - ds
45 x 10
35 x 8
25 x 4

 

[Triple Threat]

 

[King Silverback]

Your killin it in the w/o's BRother Gary, lookin Good my Friend!!! Hope your Thanksgiving is a Perfect one my Friend!!!

 

[JerseyDevil]

Happy Thanksgiving Gary!

 

[Burner02]

Nice workout, G! betch ya gonna feel tomorrow....
Have a Happy Thanksgiving!

 

[gwcaton]

Thanks gang !!
Happy Thanksgiving to you too !

 

[gwcaton]

shock - delts/calves 11-23-06

Seated db laterals ... seated BB press - ss
3 sets 20 x 8 ................ 95 x 10

seated alt Db press ... Wg upright row - ss
35 x 9 .......................... 55 x 10
35 x 8 .......................... 60 x 10

Seated B.O. Db laterals - ds
35 x 10
25 x 8
20 x 8

Standing calf raise ... Seated calf raise - ss
3 sets 240 10 .............. 110 x 10

single calf raise - ds
40 x 10
35 x 8
25 x 8

Alrighty then , end of my "break in/acclamation" cycle. Sunday starts Power week and I will be trying much harder to use the "correct" weights with the correct cadence and RI's.

Hope everyone had a good holiday !

 

[Triple Threat]

A Thanksgiving day workout.

 

[gwcaton]

A Thanksgiving day workout.

Pre-feast !

 

[King Silverback]

Solid w/o BRother Gary, Love your exercise selections!!! Lookin like you havn't even skipped a beat my Friend, hope your Thanksgiving was GREAT!!!

 

[gwcaton]

Solid w/o BRother Gary, Love your exercise selections!!! Lookin like you havn't even skipped a beat my Friend, hope your Thanksgiving was GREAT!!!

Thanks Arch !

 

[gwcaton]

Power-Legs 11-26-06

Powertec Squats -
320 x 6
350 x 6
370 x 6
1st set of wu's rt. knee felt "funny" . Did a couple of more sets and went for it. Did good. Still could of gone heavier. Try starting with 400 nt.

Vertical leg press -
225 x 6
235 x 5
235 x 4
on target here

SLDL
175 x 6
190 x 6
205 x 6
start w/205 nt

Standing calf raise
270 x 6
340 x 6
370 x 6
start w/370 nt

Seated calf raise -
140 x 6
160 x 6
160 x 5
start w/160 nt

Cadence: 4/0/"explode"
Ri's : 4 min on everything except calf raises / 2 min on calf raises


Probably need help out of bed tommorrow, Billie ? Dev ?

 

[Burner02]

Hey gary!
How's the legs?

 

[gwcaton]

Hey gary!
How's the legs?

Not bad right now, but who knows about tomorrow

 

[Burner02]

hot bath and some stretching....
get the missus to give ya a massage...

 

[JerseyDevil]

Hey Gary. I know all about that 'funny feeling' in the knee. I ignored mine, and now I can't squat and even have trouble with leg presses. Be careful my friend. Probably is nothing, but it may be a warning sign.

 

[gwcaton]

Hey Gary. I know all about that 'funny feeling' in the knee. I ignored mine, and now I can't squat and even have trouble with leg presses. Be careful my friend. Probably is nothing, but it may be a warning sign.

I hear ya JD ! Thanks

 

[King Silverback]

Fantastic w/o BRother Gary, like the others say, take care of the wheels my Friend, ya just never know!!!
400 huh??? Good Stuff!!!

 

[gwcaton]

Fantastic w/o BRother Gary, like the others say, take care of the wheels my Friend, ya just never know!!!
400 huh??? Good Stuff!!!

Gotcha ! Been there once , don't want to go back .

yeah , 400, don't know how that would translate in real squats but the important thing is that it is heavy

 

[Pylon]

Hope you had a great holiday, Gary. Take care of that knee!

 

[gwcaton]

Hope you had a great holiday, Gary. Take care of that knee!

I did , thanks.

 

[gwcaton]

Power - chest/bi's 11-27-06

Bench press
155 x 6
165 x 6
185 x 4
Better than I expected !

Incline Db bench
40 x 6
50 x 6
65 x 6
could of gone heavier
stronger than I thought today !

weighted dips
10 x 6
25 x 6
start w/ 35 nt
must be the caffeine

BB curls
70 x 6
80 x 6
90 x 6
wow! Going great today !
start w/90 nt

alt Db curls
40 x 6
40 x 6
start w/45-50 nt

cable hammer curls
45 x 6
55 x 6
start w/60 nt

Cadence: 4/0/"explode"
RI's - 4 min

Knew it would be a better wo than last power cycle but was suprised

 

[King Silverback]

Awesome w/o BRother Gary!!! Excellent #'s my Friend!!!

 

[Burner02]

hey G! C'mon...when ya are feeling it...grip it and rip it!
next time you feel on top of your game in the gym...go heavy!