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Thread: GazzyG's HCT12 Journal

  1. #2651
    Senior Member GazzyG's Avatar
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    Band Session

    Band Resisted Pushups:

    25xBW
    20xBW+Light Band
    6xBW+Doubled Light Band
    4xBW+Doubled Light Band
    5xBW+Light Band Paused an inch above floor
    5xBW+Light Band Paused an inch above floor


    Band Resisted Squats:

    20xBW
    20xBW+Light Band
    15xBW+Doubled Light Band


    ----------
    Summary:

    On vacation, touring the ancient coastal towns of my ancestral stomping grounds.

    Still, got to keep active! Eating a lot of food and drinking a lot of beer, so hoping to put a little of that fuel to good use.

    Will hopefully go out for a bit of a jog in the morning, along the beach
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  2. #2652
    Moderator Brian Hopper's Avatar
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    Enjoy the vacation!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  3. #2653
    THE 800 QUEST NickAus's Avatar
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    They have beaches over there?

    Sand and waves?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #2654
    Senior Member tom183's Avatar
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    Nice work getting some training in while on vacation, man.

  5. #2655
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Enjoy the vacation, good man getting some work in while away! Dedication bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  6. #2656
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Enjoy the vacation!!!
    Cheers, Bri!

    Quote Originally Posted by NickAus View Post
    They have beaches over there?

    Sand and waves?
    Indeed, Nick, indeed we do! All the surfers were out, enjoying the 'brisk' winds.

    Quote Originally Posted by tom183 View Post
    Nice work getting some training in while on vacation, man.
    Thanks Tom!

    Quote Originally Posted by HJP View Post
    Enjoy the vacation, good man getting some work in while away! Dedication bro
    Cheers Hayden!


    Forgot to post yesterday morning:

    Went out for a ~1.5mile jog, took it very slow, taking in the sights, did it in ~20mins.

    Other than that, making sure that I'm eating loads.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  7. #2657
    Senior Member GazzyG's Avatar
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    Easy ME Lower Day to ease back in.

    Deadlifts:

    10x60(132)
    4x100(220)
    2x140(308)
    1x160(352)
    1x180(396)


    GMs Wide Stance:

    10x60(132)
    10x60(132)
    6x90(198)


    Hanging Leg Raises:

    12, 12, 12

    -------------
    Summary:

    Last week was nothing but walking and driving. Ate and drank as much as I could; maintained at 91kg(200lbs) as of Friday.

    No strength in back today - felt all floppy and loose. 180kg was a little bit of a grind. Strength will no doubt bounce back in a week, though.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  8. #2658
    Moderator Brian Hopper's Avatar
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    I bet it feels good to get back into it, nice work Gaz! Everything will soon start to feel normal again.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #2659
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I bet it feels good to get back into it, nice work Gaz! Everything will soon start to feel normal again.
    Thanks Bri!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #2660
    Senior Member GazzyG's Avatar
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    Moderate Distance Run

    4 miles

    35mins 38secs

    Easy peasy.

    Got the longer run out the way early this week. I've entered a 10k trail race this Sunday.

    Both excited and anxious at the same time! Fully expecting to be at the back of the pack, but hey-ho - gotta start somewhere!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #2661
    WBB Team Captain Coke's Avatar
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    Good deal with the 10k run coming up, may surprise yourself with that and/or future runs - Good luck!

  12. #2662
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Good deal with the 10k run coming up, may surprise yourself with that and/or future runs - Good luck!
    Thanks Coke! Hoping I don't embarrass myself too much, haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #2663
    Senior Member GazzyG's Avatar
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    MOAR Deadlifts!

    Deadlifts:

    10x60(132)
    5x60(132)
    4x90(198)
    2x110(242)
    1x140(308)
    1x150(330)
    3x160(352)


    Speed Deads:

    3x105(231)
    3x105(231)
    3x105(231)
    3x105(231)


    GMs:

    6x90(198)
    6x90(198)
    6x90(198)


    Cable Pullthroughs:

    8x80(176)
    8x80(176)
    20x55(121)


    Bent Over Lat Raises:

    12x10s(22s)
    12x10s(22s)
    12x10s(22s)


    Then Treadmill:

    5mins Warmup

    5x the following intervals
    15secs @7:30 mins pace
    45secs @10mins pace

    Then 5min Cooldown


    ----------
    Summary:

    Another relatively heavy Deadlift day, second time this week, to punish my back for being so loose and weak the other day.

    Then some fast interval work on treadmill.

    Tomorrow's a relatively fast mile and a half.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  14. #2664
    Senior Member GazzyG's Avatar
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    Moderate Speed Run

    1.5 miles

    14:09

    Decent run.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #2665
    Senior Member GazzyG's Avatar
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    ME Bench (Triple)

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x85(187)
    3x95(209)Rep PR
    10x70(154)
    10x70(154)


    Paused Bench:

    5x70(154)1 Sec on Chest
    5x70(154)1 Sec 2" off Chest
    5x70(154)2 Sec on Chest
    5x70(154)2 Sec 2" off Chest


    Pullups:

    5, 5, 5, 5


    DB Rows (Per Arm):

    10x35s(77s)
    12x35s(77s)Right Arm
    14x35s(77s)Left Arm


    Lat Raises:

    10x15(33)


    ----------
    Summary:

    Strength was there today, but no energy. I think yesterday's run, plus a late night then no breakfast this morning had drained me a little.

    Was worried on bench, as all warmups felt pretty tough, but the top triple went pretty easy.

    The lighter rep work afterwards was pretty tough, however.

    On a mission, now, to eat as many carbs as I can over the afternoon/evening, as I have a 10k Trail Race tomorrow! My first ever race! As long as I finish without embarassing myself, I'll be happy.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  16. #2666
    Moderator Brian Hopper's Avatar
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    Good job on the rep PR!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #2667
    WBB Team Captain Coke's Avatar
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    Looks good man, staying strong.

  18. #2668
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the rep PR!!!!
    Quote Originally Posted by Coke View Post
    Looks good man, staying strong.
    Thanks both!!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  19. #2669
    Senior Member GazzyG's Avatar
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    Job Done...



    10k Trail Race DONE.

    When they said Trail, they meant it, lol. Even though it was 23deg C (73f) my lower legs and feet are caked in mud. And some of the hills...

    But got it done. Not sure what time I took - I'm estimating 1hr 20 or so. They shall email me with the exact time at some point soon.

    Just glad to finish...
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  20. #2670
    Powerlifter/Strongman J L S's Avatar
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    congrats on the race gaz!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  21. #2671
    Moderator Brian Hopper's Avatar
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    That's awesome Gaz, good job bro!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #2672
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by J L S View Post
    congrats on the race gaz!
    Quote Originally Posted by Brian Hopper View Post
    That's awesome Gaz, good job bro!!!
    Thanks both!

    Have to admit, was really tough. About 2k into the race I was thinking 'nope, don't think I can do this.' But then found a few people who weren't much faster than me and tried to keep pace.

    Just glad to have finished!

    Next stop... half-marathon.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #2673
    Senior Member tom183's Avatar
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    Nice effort with the 10k, man.

  24. #2674
    THE 800 QUEST NickAus's Avatar
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    Reading through here, you have made great gains bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #2675
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice effort with the 10k, man.
    Cheers Tom! Was harder than any gym session I've had, haha!

    Quote Originally Posted by NickAus View Post
    Reading through here, you have made great gains bro!!
    Thanks Nick! I'd've made loads more gains if I wasn't running as well. But I don't see the point in being super-strong but getting out of breath after climbing the stairs, haha.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

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