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Thread: GazzyG's HCT12 Journal

  1. #351
    LuNa
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    Nice work Gazzy, especially on the diet. The first week is always hard, hunger wise. Good job getting advice from Rory, you should be making solid progress with him looking over things.

  2. #352
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    Nice work Gazzy, especially on the diet. The first week is always hard, hunger wise. Good job getting advice from Rory, you should be making solid progress with him looking over things.
    Cheers mate!

    Aye lol, it's pretty tough going.

    Watching England against Wales for the Euro qualifier today. All my mates will be drinking beer - I'm taking some vodka with me as I know it's better haha!

    I know there's probably gonna be take-away food tonight, so made sure to leave plenty of room in my cals. From the looks of things, beef in black bean sauce with green pepper is a good, lower cal, lower fat choice.

    Also, got a hardcore squatting session in a few mins, so at least I know I'll still be burning off plenty of cals from that. Taking my huge 10lb tub of protein shake with me, as I'm stopping round my friend's overnihgt. They're gonna think I'm a right weightlifting geek...
    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

  3. #353
    Senior Member GazzyG's Avatar
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    Day Fifty Nine

    This is yesterday's workout as we immediately went to a mate's house to watch football yesterday and ended up not coming back until just now, over 24hrs later, haha!

    Monster Squat Day

    10xBW
    10x44
    6x66
    6x132
    6x176
    20x220 Rep PR
    1x265
    1x286 Weight PR

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

    My legs hurt.

    On the diet side, it was pretty much an off day, although I did stick to vodka and diet lemonade whilst others were drinking beer/cider. And when the pizzas arrived, I held back far more than I normally would...

    Today's been back on track diet-wise, I shall post macros etc tonight when I've finished eating.

    Weighed myself earlier and I've lost 2lbs. Not sure how much of that is water weight or w/e, but I've certainly got a little more definition in the midsection and a lot less pinch on the love-handles. Very happy.

    Strength, if anything, seems to be increasing. I don't know whether this is a result of making damn sure I get my 200g of protein each day. I know that prior to this diet, I was slacking off on protein in favour of pure calories. Perhaps the extra protein is making a nice difference despite the calorie deficit?

    All in all, I'm satisfied with this week. Will keep doing the same thing this week and hopefully gym and bf% will keep going according to plan.
    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. #354
    Moderator Off Road's Avatar
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    I like those 20 reppers!
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  5. #355
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    I like those 20 reppers!
    Thanks OR!

    I got to 10 reps and it felt really heavy. I thought 'if I can get to 15, that'll do.'

    Got to 15 reps and felt like I was going to faint. I though 'feck it - if I faint, the pins'll catch it.'

    Got to 20, racked the weight and felt like I was going to float off through the roof.

    Who needs drugs, eh?
    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. #356
    Senior Member GazzyG's Avatar
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    Right, diet stats for the day:

    Cals: 2289 Fats: 74.7g Carbs: 117.8g Protein: 224.7g
    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. #357
    WBB Team Captain Coke's Avatar
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    Props on everything bro, making continuous strides.

  8. #358
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on everything bro, making continuous strides.
    Cheers Coke.

    It's thanks to all the guys on here - yourself included - showing me how to get it done properly!
    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

  9. #359
    Senior Member KIBBLES N BITS's Avatar
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    Awesome squat session Gazzy, way to bang out those 20 reps. It's a great feeling once you come out from under that bar haha

    Way to keep consistent on the diet so far too, I know it's not easy.

  10. #360
    Goals (kg) 272.5/165/305 HJP's Avatar
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    So you hit a 20 rep and a 1RM PR in one sesh?? You are insane man!!
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  11. #361
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by KIBBLES N BITS View Post
    Awesome squat session Gazzy, way to bang out those 20 reps. It's a great feeling once you come out from under that bar haha

    Way to keep consistent on the diet so far too, I know it's not easy.
    Thanks KnB! Yeah, there's nothing more intimidating than stepping under that bar, knowing that you're not coming out from under it for a looong time lol!

    Enjoying the diet, starting to get used to feeling hungry. Keep getting spurred on everytime I look in the mirror. Not to mention that my mrs commented this morning that my stomach's flatter!

    Quote Originally Posted by HJP View Post
    So you hit a 20 rep and a 1RM PR in one sesh?? You are insane man!!
    Cheers mate! I've got a feeling that I could maybe squat 3pps if I tried it before the 20 reppers. I shouldn't really have gone for the 1RM, my legs were shaking so bad. But was just so hyped up and buzzing after all the squats, haha!

    Not too bad for a cut 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

  12. #362
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yea you'd kill it fresh! Can't imagine doing 20 reppers then trying a 1RM, I'd collapse lol
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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

  13. #363
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Yea you'd kill it fresh! Can't imagine doing 20 reppers then trying a 1RM, I'd collapse lol
    Once I'm getting to weights as heavy as you lift, then I'm quite sure I won't be able to either, 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

  14. #364
    Senior Member dechrist's Avatar
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    Im surprised you didn't vomit haha.
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  15. #365
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by GazzyG View Post
    Strength, if anything, seems to be increasing. I don't know whether this is a result of making damn sure I get my 200g of protein each day. I know that prior to this diet, I was slacking off on protein in favour of pure calories. Perhaps the extra protein is making a nice difference despite the calorie deficit?.
    I used to overestimate how much protein I was taking in. Around fall of 2010 I finally started getting more precise and making sure I was getting in over 300 grams of protein (1.5 grams per pound for me at the time) and everything started to go much better in terms of strength and muscle gains.

    You have to make sure you get the protein you need as well as the other things.

    I need to do a bit of back tracking in your journal, but I see you've opted for a diet. I hope it goes well, do you have any specifics regarding your diet, like calories and such, posted a few pages back that I can look through?
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  16. #366
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Time+Patience View Post
    I used to overestimate how much protein I was taking in. Around fall of 2010 I finally started getting more precise and making sure I was getting in over 300 grams of protein (1.5 grams per pound for me at the time) and everything started to go much better in terms of strength and muscle gains.

    You have to make sure you get the protein you need as well as the other things.

    I need to do a bit of back tracking in your journal, but I see you've opted for a diet. I hope it goes well, do you have any specifics regarding your diet, like calories and such, posted a few pages back that I can look through?
    Thanks for the advice, mate.

    Re the diet; I was bulking on 3000cals beforehand. I started to cut on 2200cals, a week ago. Upped it to 2300cals after a coupla days. This puts me at -200ish from maintenance. Aiming for low fats, med-carbs and 200g+ protein a day.

    I'm happy with a slow loss, 1lb a week or so. I don't need to lose much, I was high teens bf% and am aiming to stop the cut at whenever I get visible abs. Probably 10-12%. I don't think it'll take me more than around a few more weeks.

    I'll need more advice from people when I reach that stage, as I'll be wanting to maintain as much leanness as I can when I start bulking 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

  17. #367
    Senior Member GazzyG's Avatar
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    Day Sixty

    Chins:

    10xBW
    7xBW
    6xBW


    DB Rows:

    6x44
    6x66
    6x77
    6x88 x2x2x2


    Standing Press:

    6x55
    6x77
    6x99
    6x120
    110 x2x2x2


    Leg Raises:

    6
    6
    6

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

    Decent day. On chins I've capped my first set at 10 reps and I'm starting to up the reps on my second set. So next chin session it will be 10/ 8/ 6. Then, logically, once that second set is at 10, I shall start increasing the third set.

    Rows were nice, felt very heavy. Strict for most sets, but on the 88's I was using a little bounce off the floor to keep me going.

    Standing Press: I was tired by then. Had to push press the last rep of the work set. Didn't want to push press the clusters, so dropped it down to 110 and got them all out strict.

    Just made myself some noodles with black pepper and chucked in an entire can of pink salmon. Was fantastic. As usual, will post up diet stats at the end of the day.
    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. #368
    Senior Member Auzzie's Avatar
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    nice one gazza, what measurement are the weights in? kg's? lbs? how come the random numbers 66, 77, 88 etc?
    Last edited by Auzzie; 03-28-2011 at 11:14 AM.
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  19. #369
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Auzzie View Post
    nice one gazza, what measurement are the weights in? kg's? lbs? how come the random numbers 66, 77, 88 etc?
    Cheers bud.

    I lift in Kgs, but post in lbs.

    20kg = 44lbs
    40kg = 88lbs

    And so on.

    I could round them up, so they're more like Yank weights, ie 45lbs 100lbs etc, but I'd rather be precise lol.

    A pound here or there still adds up, 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

  20. #370
    Moderator Off Road's Avatar
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    Awesome chinning. I'm jealous.
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  21. #371
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Off Road View Post
    Awesome chinning. I'm jealous.
    Your chins are strong, mate - you've got nothing to be jealous of, 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

  22. #372
    Senior Member GazzyG's Avatar
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    Diets stats for the day:

    Cals: 2225 Fat: 72.6g Carbs: 145.9g Protein: 241.2g

    Finding it difficult, when I wind up so close to my target, to find something small enough to make up the extra cals, haha. So I'm thinking it's better to be slightly under, than over.

    EDIT : Hah! Just had a Mini Milk ice-cream. 30cals.

    Puts me at: 2255cals.
    Last edited by GazzyG; 03-28-2011 at 02:17 PM.
    Add me on Facebook: Gaz Pengelly

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

    www.garethkpengelly.co.uk

  23. #373
    Moderator Brian Hopper's Avatar
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    Good job on the 20 rep squats and the PR's!!!
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  24. #374
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the 20 rep squats and the PR's!!!
    Cheers Brian! Unlikely to get many more PRs whilst cutting, so gonna milk that session for all its got 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

  25. #375
    House Lannister
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    Damn good squatting Gazzy.

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