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Thread: GazzyG's HCT12 Journal

  1. #2926
    Senior Member GazzyG's Avatar
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    ME Upper

    CGBP:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    2x102.5(225)Rep PR Slight Spotter Assist on 2nd Rep
    15x55(121)


    JM Press:

    6x60(132)
    6x60(132)
    15x40(88)


    Half Kneeling Landmine Press (Per Arm):

    10xbar+10(22)
    12xbar+25(55)
    15xbar+10(22)


    Lat Pulldowns:

    8x70(154)
    10x70(154)
    10x65(143)
    15x50(110)


    Then HOMe for a RUN:

    2miles in 20mins 08secs


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

    Good day. Didn't feel strong, but weights moved anyway.

    Second rep on CGBP was tough - nearly went off balance, but spotter kept it level for me to lock out.

    Kneeling landmine presses I've discovered are a LOT harder than standing ones.

    2 mile run was interesting. First half mile my glutes were in pain from squats yesterday, lol.
    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. #2927
    fat submariner
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    not 100% but still banging in those PRs! great stuff Gaz! hope the back is still improving mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #2928
    WBB Team Captain Coke's Avatar
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    The long bike ride and running alone sets you apart from the pack - good deal.

  4. #2929
    Moderator Brian Hopper's Avatar
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    Great job Gaz 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

  5. #2930
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    not 100% but still banging in those PRs! great stuff Gaz! hope the back is still improving mate!
    Thanks Mac! Back is feeling great now. Tempted to try it out with some light deads soon...

    Quote Originally Posted by Coke View Post
    The long bike ride and running alone sets you apart from the pack - good deal.
    Cheers Coke! Certainly feel all-round better for it all.

    Quote Originally Posted by Brian Hopper View Post
    Great job Gaz on the rep PR!
    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

  6. #2931
    Senior Member GazzyG's Avatar
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    DE Upper and Long Run

    Speed Bench:

    20xbar
    6x40(88)
    3x50(110)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    Add Light Band Under Bench
    4x60(132)
    4x60(132)
    4x60(132)
    4x60(132)


    Dead Bench again Doubled Minis:

    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    DB Floor Press:

    9x25s(55s)
    5x30s(66s)


    DB Rows:

    10/10x35s(77s)
    12/13x35s(77s)
    15/17x25s(55s)
    12/10x25s(55s)


    Neutral Grip Pullups:

    4, 4, 4



    Then HOME for a RUN


    7 miles
    1hr 23mins 18secs


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

    A good day.

    Wanted to go heavier on floor press but couldn't get the 40kg DBs into position, haha.

    Dead Press bench was TOUGH. Gonna build some serious strength from the bottom of the bench!

    Run was good. Enjoyed it. Could've ran another mile, tbh. Losing a few pounds, getting leaner, is already making a difference to the cardio.

    Got a 10k race 1st of September. Hoping to do it in an hour.
    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. #2932
    Senior Member tom183's Avatar
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    Good stuff there. Where's the bodyweight at now?

  8. #2933
    THE 800 QUEST NickAus's Avatar
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    Fair amount of work there Gaz!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #2934
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Good stuff there. Where's the bodyweight at now?
    Cheers Tom! BW as of this AM is 13st 9lbs (191lbs/86kg). Down 5lbs since I started the cut three weeks ago.

    Slow and steady wins the race, lol!

    Quote Originally Posted by NickAus View Post
    Fair amount of work there Gaz!!
    Cheers Nick! I'm feeling like the extra cardio will help the work capacity in the gym, too.
    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. #2935
    Senior Member GazzyG's Avatar
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    DE Lower and Short Fast Ride

    Squats:

    10xbar
    6x60(132)
    4x80(176)
    2x100(220)
    2x110(242)


    Box Squats 2 Sec Pause:

    8x60(132)
    8x60(132)
    4x80(176)
    4x80(176)


    Zercher Squats:

    10xbar
    4x40(88)
    4x60(132)
    4x60(132)


    Single Legged Leg Press (25kg/55lb plates):

    12/12x2pps
    8/8x2pps+10(22)
    12/10x2pps+10(22)
    13/13x2pps
    36/40x1pps


    Then HOME for a RIDE:

    5 miles

    18mins 54secs


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

    Legs dead.
    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. #2936
    Senior Member GazzyG's Avatar
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    ME Upper and Short Run

    Bench:

    20xbar
    4x60(132)
    2x70(154)
    1x90(198)
    1x100(220)
    1x105(231)
    1x105(231)


    JM Press:

    10x60(132)
    9x60(132)


    Barbell Rows:

    15x60(132)
    15x60(132)Underhand
    2x80(176)
    10x60(132)


    DB Floor Press:

    10x25s(55s)
    8x30s(66s)
    8x30s(66s)


    Kroc Rows:

    10/10x30s(66s)
    10/10x30s(66s)
    6/5x40s(88s)


    Pullups:

    5, 5, 5


    Then HOME for a short RUN:

    1 mile in 9mins 46secs


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

    Pleased with today's session.

    105kg bench felt reasonably tough on both reps. Think pressing strength might be dropping a fraction due to the restricted calorie intake. However, the good news is that the diet is progressing well; feeling leaner, lighter and all-round healthier. Reckon only another 3/4/5 weeks of slow dieting and I'll have teh abz.

    Will have to get some piccies up then.

    Challenge from then on will be to build strength whilst maintaining relatively low bf%.

    Lower back felt good today, strong on the rows and didn't even bother me moving the heavy dumbbells. Bought a new seat for the car today - on the old seat, the lumbar support had broken! That certainly wouldn't have been helping matters... New seat feels much more comfortable and doesn't leave my back aching after a short drive.

    Floor press was fun - enjoying that movement. I've taken to using the wooden blocks I deadlift from as a means to get the heavy DBs into position; I put the DBs on the blocks (one on either side of me) then roll them off and onto my legs. Easy.

    Will have to see whether it works as well with heavier DBs lol.

    Quick one mile run simply to loosen the legs a bit after yesterday's exertions.
    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

  12. #2937
    Senior Member GazzyG's Avatar
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    Bike and Run Brick Training

    Five mile bike ride: 19mins 02secs

    followed immediately by

    1 mile run: 9mins 25secs
    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. #2938
    Senior Member GazzyG's Avatar
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    Tentative Deads...

    Deadlifts:

    10xbar
    6x60(132)
    4x80(176)
    4x100(220)
    2x120(264)
    2x120(264)
    2x120(264)
    2x120(264)
    2x120(264)
    2x120(264)

    Then HOME for a RUN:

    1.5 miles
    12mins 31secs PR


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

    Tried the back out with some deads.

    Felt alright
    Last edited by GazzyG; 08-02-2013 at 02:11 PM.
    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. #2939
    WBB Team Captain Coke's Avatar
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    Looks very nice throughout G!

  15. #2940
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Looks very nice throughout G!
    Thanks Terry!
    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. #2941
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20bar
    6x40(88)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Dead Bench against Doubled Minis:

    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    Remove Bands
    3x70(154)
    3x70(154)


    DB Skullcrushers:

    12x15s(33s)


    Standing Barbell Press:

    20xbar
    6x40(88)
    8x40(88)
    7x30(66)


    Underhand Barbell Rows:

    10x60(132)
    4x80(176)


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

    Exhausted. Arms completely dead after that session. Had no strength in the tris to do any more Skullcrushers - nearly dropped them on my head!

    Wrist hurt on the underhand barbell rows, so didn't do any more sets after those two.

    Dead bench with 70kg straight weight and doubled minis on either side was BRUTAL. Took absolutely 100% to get the bar moving for the first rep of each set. Nearly failed on the fourth set, so removed the bands to carry on. Felt ludicrously easy after taking the bands off.
    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

  17. #2942
    fat submariner
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    great work Gaz... glad the back was feeling up to some light deads bud!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #2943
    Senior Member tom183's Avatar
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    Good to see the back is on the mend, mate.

  19. #2944
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    great work Gaz... glad the back was feeling up to some light deads bud!
    Quote Originally Posted by tom183 View Post
    Good to see the back is on the mend, mate.
    Cheers both! I've replaced the seat in my car with a comfier, more supportive one, replaced my sportsbike with a more upright traditional style bike and swapped my old mattress for a memory foam one.

    All these things seem to be helping the back issues! Fingers crossed, back will be stronger and more reliable in future.
    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. #2945
    Senior Member GazzyG's Avatar
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    Running!

    2k Warm Up Run

    Then 5 of the following sets of intervals:

    15second sprint/1min walk
    30second sprint/1min walk
    45second sprint/1min walk
    1min sprint/1min walk

    2k Cooldown Run

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

    Shattered.

    Did all this on an empty stomach at 9:30am on a Sunday with a beast of a hangover from my brother-in-law's birthday party the night before.
    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

  21. #2946
    Moderator Brian Hopper's Avatar
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    Lakeland, Florida
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    Solid DE session!
    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. #2947
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Solid DE session!
    Thanks Bri! I think this Dead benching from pins is gonna really help me regular bench!
    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. #2948
    Senior Member GazzyG's Avatar
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    ME Upper/DE Lower/Bike+Run Brick

    Bench:

    20xbar
    6x60(132)
    2x70(154)
    1x90(198)
    1x100(220)
    0x115(253) Spotter Took Early
    10x60(132)
    10x60(132)
    9x60(132) Wasp attack!!

    CGBP:

    8x60(132)
    4x60(132)


    Squats:

    10xbar
    6x60(132)
    4x80(176)
    2x100(220)


    Zercher Squats:

    3x60(132)
    3x70(154)
    3x80(176)


    Then HOME:

    Bike Ride: 5 miles in 20mins 35secs
    Run: 1mile in 9mins 51secs


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

    Shoulda gone in yesterday, but ended up staying in with a bottle of port. Woke up at 4am with a sneezing fit (allergies). No energy or motivation today.

    Went into gym and did a shitty mish-mash of yesterday's and today's sessions.

    I'm sure - damn sure! - that I woulda got that 115kg bench for a PR, had the spotter not took it off me as soon as it began to slow. Grr. Angry at that.

    Got attacked by a wasp whilst repping out, that made benching interesting.

    No strength in legs today. Called the back squats at 100kg as just didn't feel in the groove.

    Zercher squats, however, went okay. I'm certain I can handle heavier on them - only problem is that I have to walk them out of the rack, as the pins are set too high to do zerchers - and carrying XXXlbs in your arms for any distance starts to hurt, haha.

    Bike and run were tough. Calves are like lumps of woods from training on Sunday and I still have shinsplints in my right leg.
    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

  24. #2949
    WBB Team Captain Coke's Avatar
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    Your approach and mindset remains ace, ever staying on track!

  25. #2950
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Your approach and mindset remains ace, ever staying on track!
    Thanks Coke! Appreciate it!
    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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