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Thread: GazzyG's HCT12 Journal

  1. #2976
    WBB Team Captain Coke's Avatar
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    Ever active these days, Wow!

  2. #2977
    fat submariner
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    sensible bud... keep it slow and steady until you're 100% confident in your back.
    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. #2978
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Ever active these days, Wow!
    Cheers Coke! Lighter, fitted and meaner. Can't wait to start building strength back up, too!

    Quote Originally Posted by macdaknife View Post
    sensible bud... keep it slow and steady until you're 100% confident in your back.
    Cheers mate - yeah, certainly paranoid about overstraining it, but that can't be a bad thing
    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

  4. #2979
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20xbar
    6x40(88)
    3x50(110)
    3x65(143)
    3x65(143)
    3x65(143)
    3x65(143)


    Close Grip Speed Bench:

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


    Dead Bench vs Double Minis:

    3x70(154)
    3x70(154)
    3x70(154)
    2x75(165)
    Remove Bands
    3x70(154)
    3x70(154)
    3x70(154)


    Seated Behind the Neck DB Tri Ext:

    10x10(22)
    10x15(33)
    10x22.5(50)
    5x30(66)


    Barbell Rows:

    10x80(176)
    4x100(220)
    4x100(220)
    Underhand
    10x60(132)
    10x60(132)


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

    Absolutely exhausted and very achey following that session.

    Didn't have any energy this morning, but went in and ploughed through what I could, nonetheless.

    Dead bench REALLY took it out of me today. Elbows were aching and tris had nothing left. Did the double (was meant to be a triple, but couldn't) at 75kg, then had to remove the bands for the next lot of sets, as I couldn't move the bar with them on, haha!

    Even though everything wasn't 100% according to plan, I feel like I got a lot of work done.

    Was also surprised by another gym member who mentioned that I look like I've lost a lot of weight, which was nice!
    Last edited by GazzyG; 08-17-2013 at 04:57 AM.
    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

  5. #2980
    Senior Member GazzyG's Avatar
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    Practice 10k Run

    10k

    59mins 57secs PR
    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. #2981
    fat submariner
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    you might not've felt 100% bud bud that make that workout all the better... great effort!

    good job on the 10k PR too!
    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

  7. #2982
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    you might not've felt 100% bud bud that make that workout all the better... great effort!

    good job on the 10k PR too!
    Cheers bud! Really enjoying the DE work.

    And the 10k was good. I have a proper race in about a fortnight's time, so it'll be interesting to see if I can beat that time. My previous race best was 1hr 20mins, so I'll absolutely destroy that, 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

  8. #2983
    Senior Member tom183's Avatar
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    Nice bench session there, mate.

  9. #2984
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice bench session there, mate.
    Thanks Tom! Dead bench really takes it out of me.
    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. #2985
    Senior Member GazzyG's Avatar
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    DE Lower and Short Ride

    Squats:

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


    Speed Squats:

    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)
    3x110(242)


    GMs:

    10x60(132)
    10x60(132)
    4x70(154)
    20x40(88)


    Zercher Squats:

    10xbar
    4x40(88)
    2x80(176)
    1x100(220)
    1x110(242)PR
    1x120(264)Bigger PR


    Then HOME for a RIDE

    10 miles in 40mins 11secs


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

    Great day all round as far as training goes.
    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. #2986
    fat submariner
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    solid squatting there Gaz and a great job on those PRs bud!

    how's the back feel on the GMs?
    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

  12. #2987
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good stuff as always!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  13. #2988
    Moderator Brian Hopper's Avatar
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    Making some strong gains Gaz, good job!!!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  14. #2989
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    solid squatting there Gaz and a great job on those PRs bud!

    how's the back feel on the GMs?
    Cheers mate! Back felt 100% on the GMs.

    Quote Originally Posted by Kong View Post
    Good stuff as always!
    Cheers Jamie!

    Quote Originally Posted by Brian Hopper View Post
    Making some strong gains Gaz, good job!!!
    Thanks Bri! Can't believe I'm still making some progress whilst cutting - every other time I've tried to cut, strength has plummeted - not so this time, even with all the running!
    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. #2990
    Senior Member tom183's Avatar
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    Can't believe I'm still making some progress whilst cutting - every other time I've tried to cut, strength has plummeted
    What have you done differently?

    Liking those speed squats, man.

  16. #2991
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    What have you done differently?

    Liking those speed squats, man.
    Got a coach, haha!

    And cheers, mate!
    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. #2992
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

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


    CGBP:

    6x80(176)
    12x60(132)


    DB Floor Press:

    Nope - no arm strength left, lol.


    Barbell Rows:

    10x80(176)
    6x100(220)
    4x110(242)PR
    4x110(242)
    Underhand
    15x60(132)


    Pullups:

    8, 5


    Then HOME for a SHORT EASY RUN:

    1mile 9mins 51secs


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

    First half of today's session was very frustrating. You know that feeling of utter weakness you have for the first few minutes after you wake up in the morning? My arms were like that for the entire session.

    Was going to work up to 105/107.5kg bench, but 100kg felt pretty heavy in itself and I only had my wife there to spot me, so didn't want to risk it.

    I do like the fact that a 100kg bench is a bad day for me now, though. A big difference from last year.

    Rows went well, though. As did pullups. I have a video of both. Shall stick it up in a bit.

    Edit: Here's the Vid.

    Last edited by GazzyG; 08-21-2013 at 09:04 AM.
    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

  18. #2993
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    I do like the fact that a 100kg bench is a bad day for me now, though.
    hell yeah!
    Last edited by macdaknife; 08-21-2013 at 02:33 PM.
    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

  19. #2994
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Saw the video on FB. rows looking good mate! Nice to see you with a coach....wait....alex?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #2995
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by thecityalive View Post
    Nice to see you with a coach....wait....alex?
    Bah, that guy doesn't know anything. Just do HIIT.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  21. #2996
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    hell yeah!
    Hehehe.

    Quote Originally Posted by thecityalive View Post
    Saw the video on FB. rows looking good mate! Nice to see you with a coach....wait....alex?
    Cheers bud. And indeed!

    Quote Originally Posted by Alex.V View Post
    Bah, that guy doesn't know anything. Just do HIIT.
    Damn straight, bro.
    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

  22. #2997
    Senior Member GazzyG's Avatar
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    Bike and Run Brick Training

    Bike: 10 miles in 42mins 35secs

    Run: 2miles in 18mins 43secs

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

    Warm out there today.
    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. #2998
    Moderator Brian Hopper's Avatar
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    Strong rows Gaz!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  24. #2999
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong rows Gaz!
    Thanks Bri!

    Keep watching the PR set and thinking 'bit too much body English, there' but I spose it can't be helped when you start using heavier weights?
    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

  25. #3000
    Senior Member GazzyG's Avatar
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    ME Lower

    Squats:

    15xbar
    6x80(176)
    4x105(231)
    2x120(264)
    1x140(308)


    Deadlifts:

    5x60(132)
    4x80(176)
    2x105(231)
    2x105(231)
    2x105(231)
    2x105(231)


    GMs:

    10x60(132)
    10x60(132)
    15x40(88)


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

    A bit low on energy today. Gonna add a few more calories in each day, as well as some creatine, get things moving again.
    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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