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Thread: GazzyG's HCT12 Journal

  1. #1201
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Super sesssion with the high reps Gaz.
    Thanks Coke! A change is as good as a rest!

    Quote Originally Posted by J L S View Post
    de loads are the most single handedly boring things in the whole world! but the change of pace is usually needed and beneficial! let that shoulder heal up!
    Cheers Jay! Hopefully should be back at it and setting PRs next week!
    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. #1202
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Look after the shoulder! I thought u felt like youd had it, hence my comment! Big things in here in 2012
    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

  3. #1203
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Look after the shoulder! I thought u felt like youd had it, hence my comment! Big things in here in 2012
    With the exception of my shoulder hurting, I did feel pretty rested. But having busted out a PR and hurt my shoulder, I thought I'd take it easy this week haha!
    Last edited by GazzyG; 01-10-2012 at 02:22 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

  4. #1204
    THE 800 QUEST NickAus's Avatar
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    Yep, take it easy bro!!

    Big things ahead..........not when injured.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #1205
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Yep, take it easy bro!!

    Big things ahead..........not when injured.
    Cheers Nick! I've had enough of injury. If I add it all up, I've had about 3 months off for various reasons the last year - that's a lot of progress missed!
    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. #1206
    Senior Member GazzyG's Avatar
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    Deloading Still

    Bench:

    15xBar
    15x40(88)
    15x50(110)
    15x50(110)


    Standing Press:

    15xBar
    15xBar


    Lat Pulldown:

    15x30(66)
    15x30(66)
    15x30(66)


    DB Hammer Curls:

    15x9(20)
    15x9(20)


    Tricep Pulldowns:

    15x9(20)
    15x18(40)
    15x30(66)
    15x30(66)


    Cable Crunches:

    15x30(66)
    15x50(110)
    15x70(154)
    15x70(154)
    15x70(154)


    Cross Trainer 10mins


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

    Another light and easy deload session.

    Amazing how pumped you feel using very light weights.

    Shoulder held up absolutely fine benching, no problems there. Was also fine for the Standing Pressing, apart from a slight tweak on the second set where I was repping a bit faster than I meant to.

    I left the dipping out entirely, as that's without doubt the most stressful exercise for my shoulder.

    I worked out the other day why I'm struggling so much with the bodyweight exercises atm. I weighed myself, fasted, am - 13st9, or 191lbs in American money... Checking on page one of my journal, I was 156lbs just over a year ago.

    I've not noticed it myself, simply because I keep track by how I look in the mirror - and I don't really look any more 'jiggly' than I was. Yet just lately friends and family have been commenting that I look 'hench,' haha! Feels good - I've always been quite a skinny person, even at 5'6''.

    So I think once the shoulder's healed up, I'm going to stop using weighted dips and concentrate on repping instead. I think my body's added all the weight I'm gonna need for dips for now, 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

  7. #1207
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good deload work... easy stuff is good. Thats a decent weight gain bro, good efforts!
    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

  8. #1208
    WBB Team Captain Coke's Avatar
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    You have indeed evolved very well in this game, just getting started though.

    Way to pump it up with that effort!

  9. #1209
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Good deload work... easy stuff is good. Thats a decent weight gain bro, good efforts!
    Thanks Hayden. Just light stuff to keep the blood flowing.

    Quote Originally Posted by Coke View Post
    You have indeed evolved very well in this game, just getting started though.

    Way to pump it up with that effort!
    Thanks Coke! And damn right I'm just getting started!

    My cousin's a fairly strong powerlifter - deadlifts 265(580), benches 160(365) and squats 230(500). Wish I could train with him, but his gym is over an hour away from me. I might be moving soon though...

    Anyway, he reckons if I train hard and consistently I should be able to get a 200kg deadlift easily this year. I'd love 5 plates, but he says that there's a BIG difference between 200kg and 5plates 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

  10. #1210
    Moderator Brian Hopper's Avatar
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    I agree with your cousin, training hard and dedication will help you achieve your goals.
    My Training Log
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  11. #1211
    Goals (kg) 272.5/165/305 HJP's Avatar
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    100% mate, its hard work and sticking to it. Work hard cuz
    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

  12. #1212
    Senior Member tom183's Avatar
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    'Hench' translation? Lol.

  13. #1213
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I agree with your cousin, training hard and dedication will help you achieve your goals.
    Cheers Brian! I've got my goals written out, both short and long term. Gonna stick at it until I reach them. It's not hard - you eat, lift, then eat some more and eventually it just happens haha!

    Quote Originally Posted by HJP View Post
    100% mate, its hard work and sticking to it. Work hard cuz
    You'd know all about hard work with your lifts, Hayden! If I get as strong as you within the next few years I'll be chuffed as hell.

    Quote Originally Posted by tom183 View Post
    'Hench' translation? Lol.
    Haha, means they're saying I look pretty broad and muscled. It helps that I'm only 5'6'' lol, if I was 6ft something then I'm sure I wouldn't look anything special as I am lol.
    Last edited by GazzyG; 01-12-2012 at 05:12 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

  14. #1214
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    Sorry you're having shoulder pains Gazzy. Good luck healing it up! Injuries are frustrating!
    Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
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  15. #1215
    THE 800 QUEST NickAus's Avatar
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    Hench!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #1216
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by mastermonster View Post
    Sorry you're having shoulder pains Gazzy. Good luck healing it up! Injuries are frustrating!
    Thanks mate! It's not tremendously painful, but it's very 'clicky' if you know what I mean? Makes little popping sensations as I move my shoulder about. Seems to be getting better slowly, I'm nuking it with ibuprofen every 4 hours.

    Quote Originally Posted by NickAus View Post
    Hench!!
    Getting there lol, give me a year. Need to get some lats before I'd ever consider myself hench, lol.
    Last edited by GazzyG; 01-13-2012 at 06:06 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

  17. #1217
    Senior Member GazzyG's Avatar
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    Last Day of Deload Week

    Deadlifts:

    15x60(132)
    10x100(220)
    10x100(220)


    Sumo DL:

    15x60(132)
    10x60(132)


    Barbell Rows:

    15x40(88)
    15x40(88)
    15x40(88)


    Back Ext Machine:

    15x30(66)
    15x30(66)
    15x30(66)


    Leg Curl Machine:

    15x30(66)
    15x30(66)


    Cable Crunches:

    15x30(66)
    15x50(110)


    Planks:

    2x60 secs


    Crunches:

    2x20


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

    Nice way to end it deload week.

    Back pump absolutely killed me on the deads, haha.

    Rows felt really good, as did everything else apart from Cable Crunches - they've replaced the rope handle with a new one and it's really slippy, couldn't get to grips with it (aha!).

    Left chinups out of the workout today for same reason I left out dips on Weds - letting the shoulder heal up. It is, but very slowly, and it doesn't take much to aggravate 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

  18. #1218
    Senior Member tom183's Avatar
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    Smart move leaving chins out imo. Hope that shoulder heals up quick.

  19. #1219
    THE 800 QUEST NickAus's Avatar
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    Good, the deload is over!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #1220
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Smart move leaving chins out imo. Hope that shoulder heals up quick.
    Cheers Tom, I thought so too.

    Quote Originally Posted by NickAus View Post
    Good, the deload is over!!
    Yup! Time to smash some heavy weights.

    Thinking of adding in a second bench day.

    Currently my routine is this:

    Monday

    Squats
    Leg Press
    Leg Curls
    Calf Raise
    Abs

    Wednesday

    Bench
    Standing Press
    Dips
    Lat Pulldown
    Hammer Curls
    Abs

    Friday

    Deadlifts
    Barbell Rows
    Back Extensions
    Leg Curls
    Chins
    Abs


    So that's what I currently do.

    I'm toying with the idea of adding in more benchwork on either Sat or Sun. Light repwork, just to get some more volume in, as it's my upperbody strength that's lagging a bit I think.

    Not sure whether to literally copy/paste my entire Weds routine but lighter, higher reps, just to pack a bit of upper body muscle on. I can't really do much lowerbody stuff on those days as it's too close to Mon and Fri where I squat and dead.
    Last edited by GazzyG; 01-13-2012 at 07:11 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

  21. #1221
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice idea I think with some extra upper on Sat 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

  22. #1222
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I think you might be neglecting tricep work on your wednesday. Perhaps rotate movements for your upper-body day?
    My road to powerlifting:
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    Bench: 255 (9/30/13)
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  23. #1223
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    I think you might be neglecting tricep work on your wednesday. Perhaps rotate movements for your upper-body day?
    Sorry Rob, I forgot to add in dips on Weds and chins on Fri - I just copied out of my little notebook for the week, forgetting that I've not done those movements this week cos of my shoulder, haha!

    But yeah, I normally do dips on a Weds for the triceps. I even did pulldowns this week, considering keeping those in 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

  24. #1224
    WBB Team Captain Coke's Avatar
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    Glad the shoulder is on the mend, hope you are back to 100% real quick.

  25. #1225
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Sorry Rob, I forgot to add in dips on Weds and chins on Fri - I just copied out of my little notebook for the week, forgetting that I've not done those movements this week cos of my shoulder, haha!

    But yeah, I normally do dips on a Weds for the triceps. I even did pulldowns this week, considering keeping those in too...
    An extra session sounds like a good idea. I would second the suggestion for rotating movements. I would even try and do a little more isolation, for example extensions or the like for tri's. Try it out and see what happens

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