GazzyG's HCT12 Journal

[GazzyG]

You will get there mate we all will with consistent work

Damn right mate.

[GazzyG]

Workout pretty much identical to Friday's.


Deads:

12x110
12x132
12x132

Upped the weight by 10kg to see if back was okay. It was. Gonna start adding small amounts of weight every workout. Hopefully will soon be back where I started, haha!


Overhead Press:

6x33
6x55
6x77
6x88x2x2x2


One Armed Dumbbell Rows:

6x33
6x55
6x66x2x2x2


Bench:

6x44
6x88
6x132
6x154x2x2x2


Leg Press:

12x115
12x174
12x234


Dips:

6xBW
6xBW
6xBW+44


Summary:

Not bad. Glad I added a little to the Deads. Hopefully back will recover faster and faster and I'll be back up to 200lbs+ deads soon. Bench felt a little easier today. I changed my form so it wasn't coming down as much to the top of my chest, more to the bottom and I felt the chest being worked a lot more and less stress on wrists/elbows. Gonna keep at it like that.

Squats on Weds, hopefully should be able to add a little weight compared to last week too.

[Kiff]

Nice work man

[GazzyG]

Yesterday's workout, which I forgot to post up.


Squats:

12x44
12x88
12x110
12x132


Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2


Calf Raises:

12x115
12x175
6x232 x2x2x2


Rack Pulls:

12x44
12x88
12x132
12x132


Cable Crunches:

12x20
12x88
12x132
12x176
12x210


Summary:

No twinges at all in my back. Back's starting to feel strong again. Keep resisting the urge to load the bar with weight, as I know I'll only injure myself again if I do. Keep adding weight on every session now.

[Kiff]

Yesterday's workout, which I forgot to post up.


Squats:

12x44
12x88
12x110
12x132


Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2


Calf Raises:

12x115
12x175
6x232 x2x2x2


Rack Pulls:

12x44
12x88
12x132
12x132


Cable Crunches:

12x20
12x88
12x132
12x176
12x210


Summary:

No twinges at all in my back. Back's starting to feel strong again. Keep resisting the urge to load the bar with weight, as I know I'll only injure myself again if I do. Keep adding weight on every session now.

Well done for keeping it slow mate

[GazzyG]

Well done for keeping it slow mate

Ta mate. It's such a drag, I feel a wuss doing squats and deads with little weight on them when I know that I'm capable of lifting more. That's why I up the reps a bit, I know that then at least I'll keep growing.

Give it another fortnight and I'll be back up to 100kg squats I think.

[GazzyG]

Good workout.

Had a coupla friends with me today, so made a nice change to have a bit of chat while working out!


Deadlift:

12x110
12x132
6x176 x2x2x2


Bench:

6x44
6x88
6x110
6x132
6x154 x2x2x2


Leg Press:

6x234
6x313
6x388


Overhead Press:

6x33
6x55
6x66
6x77 x2x2x2


Dips:

6xBW
6xBW
6xBW+44


Pullups (Following Leave Lat-Pulldown Land routine):

25 singles @ BW+11lbs


Summary:

Great workout.

I'm beginning to wonder if I'm being a bit conservative with my back. 176lbs flew up with no effort. Gonna go for 198 on Monday and if it feels easy, then 220 on Fri.

The pullups were absolute killers. Couldn't manage it with plus 10kg (22lbs) so dropped down to 11lbs after 3 reps. Investing in a dipping belt next week as I can't be arsed with holding dumbbells between my feet anymore, haha!

[Kiff]

I think you will be able to pull more than 88kg no problem. nice workout

[GazzyG]

I think you will be able to pull more than 88kg no problem. nice workout

Cheers mate!

And yeah, was pulling 110kg before my back went, so doesn't feel like I'm having to put any effort into these.

Think I'll ramp up a bit the next coupla weeks, I think my back is healed up nicely, I'm probably just over-cautious.

Ordering 5kg of protein shake on Monday and doing a massive food shop, really gonna get my bulk on the next coupla months.

[Kiff]

Cheers mate!

And yeah, was pulling 110kg before my back went, so doesn't feel like I'm having to put any effort into these.

Think I'll ramp up a bit the next coupla weeks, I think my back is healed up nicely, I'm probably just over-cautious.

Ordering 5kg of protein shake on Monday and doing a massive food shop, really gonna get my bulk on the next coupla months.

Approve of this.

[GazzyG]

Got home from shopping this evening and I was absolutely shattered. On the verge of ringing my mate and saying I couldn't make it, was so tired. But I made myself sit down and eat a dinner and get a coffee down me and thankfully it gave me the get up and go to get up and go.

I'm grateful it did, as I had a really enjoyable workout.


Deadlift:

6x110
6x154
6x176
6x220 x2x2x2


Overhead Press:

6x33
6x55
6x77
6x88 x2x2x2


Bench:

6x88
6x110
6x132
6x154 x2x2x2


DB Rows:

6x33
6x44
6x55
6x66 x2x2x2


Leg Press:

6x234
6x313
6x388


Dips:

6xBW
6xBW
6xBW


Summary:

Considering I was absolutely knackered out only an hour beforehand, I felt buzzing while working out.

Very happy to be pulling 100kg again since hurting my back. It didn't even feel heavy, either. I probably have 110kg or 120kg in me, but going to add weight slowly still, don't want to set myself back.

Bench at 154 is still feeling a little heavy, struggling on pushing out last coupla reps. Clusters go out fine though, just the work set of 6 that does me, getting the fifth and sixth up takes effort. Going to try 75kg (165lbs) on Friday.

Ordered 5kg of Protein today, should be here tomorrow or weds.

[GazzyG]

Good day.

Squats:

6x44
6x88
6x110
6x132
6x154x2x2x2


Rack Pull:

6x110
6x132
6x176
6x220
6x232x2x2x2


Calf Raises:

6x95
6x154
6x234


DB Hammer Curls:

6x22
6x28
6x33
6x39x2x2x2


Cable Crunches:

6x99
6x176
6x238
6x284


Summary:

Decent day. I'm starting to feel a little more confident with squats again. Will up weight to 80kg (176lbs) next wednesday.

Protein should've arrived yesterday as I ordered it 7.30am on Monday with guaranteed next day delivery... checked it this afternoon online and it was still being processed, not even dispatched. Rang them up to complain and they said that it should be dispatched tonight. Annoyed at that, every protein shake I miss, I feel like I'm losing ground, haha.

[Off Road]

Good sessions man. Keep progressing and enjoy the food.

[GazzyG]

Cheers OR. I keep feeling a little pissed off that my injury set me back a few weeks, but I suppose if it hadn't I wouldn't have known I was wearing my belt incorrectly and my back would've ended up going with an even heavier weight on top of me, haha!

[Kiff]

Looking solid mate, well done working through the recovery.

[GazzyG]

Deadlifts:

6x44
6x132
6x176
6x220 x2x2x2


Bench:

6x66
6x88
6x132
6x154 x2x2x2


Leg Press:

6x234
6x314
6x388


Overhead Press:

6x33
6x55
6x77
6x99 x2x2x2 PR


Dips:

6xBW
6xBW
6xBW+44


Pull-Ups Neutral Grips:

25 singles +11lbs


Summary:

Good day. Managed personal best on OHP which I'm proud of, was really tough just adding those 11lbs.

Pullups took ages, I hate taking so long, musta taken 15mins to do all 25, but I want to follow that routine, so I suck it up.

On a side note, my protein arrived today and I've just done a big food shop including lots of chicken breasts and so on.... going to start eating big again from here and hopefully begin progressing again, this time without my back going.

[the pope]

well done man your doing well even after doing your back in keep at it

[Off Road]

Congrats on the PR, nicely done.
The chin-up singles do take a long time, but the time gets much shorter when you move into the doubles.

[GazzyG]

Thanks for all the support guys.

Great session today - it always happens when you're not feeling it during the day.


Deadlifts:

6x110
6x132
6x198
6x220
6x265 x2x2x2


Bench:

6x44
6x110
6x132
6x154 x2x2x2
2x 174 (just to try)


Leg Press:

6x234
6x314
6x388


Overhead Press:

6x44
6x66
6x99 x2x2x2


One Arm DB Rows:

6x39
6x44
6x60
6x72 x2x2x2


Dips:

6xBW
6xBW+44
6xBW+44

[GazzyG]

Yesterday's workout, which I forgot to post up:

Squats:

6x88
6x110
6x132
6x154
6x176 x2x2x2


Hammer Curls:

6x33
6x39
6x39 x2x2x2
2x44


Rack Pulls:

6x132
6x176
6x220


Calf Raises:

6x76
6x135
6x234


Summary:

Very short workout today as the gym just got busier and busier as time went by. Lots of people I don't recognise, think they must all have gotten gym passes for new year! Grr. The gym need to invest in more plates too, as half of our time is spent wandering around the gym looking for spare plates.

[the pope]

nice work,man, my gyms the same packed with a load of new people.........dont no if it last long do. lol

[GazzyG]

Went straight to my mum's for dinner last night after gym, so didn't have time to post up the workout.

Deadlifts:

6x110
6x132
6x198
6x264 x2x2x2


Bench:

6x88
6x110
6x132
6x154 x2x2x2


Overhead Press:

6x44
6x66
6x99 x2x2x2


Leg Press:

6x234
6x314
6x388


Dips:

6xBW
6xBW
6xBW+50 PR


Pullups:

25 singles +17lbs PR


Summary:

Decent day yesterday.

Looking at my current maxes, I've worked out what my short term goals are, but I don't know what kinda timescale I'm looking at to achieve them.

I want

Deadlift, 6x300lbs.
Bench 6x200lbs.
Squats 6x250lbs.

I don't know how long it'll take me to get to these. I'm hoping if I eat big, lots of protein and try to get more sleep, I might make these by the end of Feb.

[Kiff]

That's 44lbs in a deadlift max effort set in a week, that tells me your not liftin your max yet but understandable with your injury! It's a mental game too. You will NAIL 300x6 I wouldn't mind a flutter you would get it now tbh.

[GazzyG]

That's a nice though mate, ta! But you're right, it's a mental thing.

Clutch went snap on the car the other day, leaving me stuck in gear in the middle of traffic, haha. I've fixed it, and I know it's gonna hold, but even so the paranoia is there when I'm in traffic riding the clutch that it's gonna do it again.

It's exactly the same with my back. When I'm lifting I don't even feel a twinge, it feels strong - but I'm scared to push it in case I injure myself and take myself out of the game for another few weeks.

[Kiff]

Of course dont push too hard mate, your safety has to come first.

However. From 8 years of ruby i know that the person that hits contact with the slightest doubt about coming out the other side in less than 100% fitness will get injured.

If you half heart something your going far more likely to get hurt, IMO. Your body knows the deadlift is going to be heavy. I believe (now this is just my own theories remember) That the body is much better at preparing for heavy work than light work. IT will be moving the teacups after a deadlift session that gets you not your 300LBS pull