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Thread: GazzyG's HCT12 Journal

  1. #2151
    Senior Member tom183's Avatar
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    Nice session, man.

  2. #2152
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice session, man.
    Thanks bud!
    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. #2153
    Senior Member GazzyG's Avatar
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    Cardio Today:

    Run: 3.1 miles in 34mins 58secs (11:17/mile)

    Nice and steady, no slowing, no stopping. Very happy.

    Will be at the point soon where I'm doing consistent 10min miles.
    Last edited by GazzyG; 10-02-2012 at 12:38 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

  4. #2154
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Glad to hear the hip thrusters are paying dividends!! Good work 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

  5. #2155
    WBB Team Captain Coke's Avatar
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    Lifting and running is fine guy.

  6. #2156
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    Glad to hear the hip thrusters are paying dividends!! Good work bro!
    Quote Originally Posted by Coke View Post
    Lifting and running is fine guy.
    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

  7. #2157
    Senior Member GazzyG's Avatar
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    Yesterday's Bench and Today's Cardio

    Yesterday's Training:

    Bench:

    10xbar
    10xbar
    5x40(88)
    5x67.5(149)
    5x77.5(170.5)
    5x87.5(192.5)


    CGBP:

    10xbar
    10x40(88)
    10x50(110)
    10x60(132)


    Tri PD:

    15x30(66)
    15x40(88)
    15x50(110)


    Cable Curls:

    15x20(44)
    15x30(66)
    15x40(88)


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

    Reasonable session. Had to use the 'soft' bench to start (bench with really soft padding that is difficult to stay tight on), but managed to swap over to my usual, lower, firmer bench for the close-grips.

    Glad I got some close-grips in, could really feel them working the tris.

    Higher reps for the cable stuff helps get the pump on.


    Today's Cardio:

    1 mile timed run.

    8mins 51secs.

    Goal was 9mins, so very happy with that time.
    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. #2158
    Moderator Brian Hopper's Avatar
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    Great job 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

    *************************
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  9. #2159
    Senior Member GazzyG's Avatar
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    GMs etc day

    GMs:

    10xbar
    10xbar
    5x40(88)
    5x60(132)
    5x80(176)


    BB Rows:

    10x40(88)
    10x60(132)
    3x80(176)


    BB Hip Thrusts:

    10x40(88)
    10x60(132)
    10x80(176)


    Situps:

    10xbw
    10xbw+10(22)
    10xbw+20(44)


    Reverse Hyper:

    10xbar
    10xbar


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

    Kept it light today; feeling a bit beat up, this week.

    Wrist hurting again. Might try using wraps, see if that'll help.
    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. #2160
    WBB Team Captain Coke's Avatar
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    Not skipping a beat Gaz.

  11. #2161
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Great job Gaz!!!
    Quote Originally Posted by Coke View Post
    Not skipping a beat Gaz.
    Thanks guys!

    Was supposed to go out for a nice, steady 15 mile bike ride today - 2 miles in and the seat came lose, making it impossible to ride safely; everytime I went over a bump, the seat would slide forwards or back.

    Second time it's done that to me on a ride - gonna take it back to the shop and get them to sort it out. Think cables etc need adjusting on it now anyway.
    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. #2162
    Senior Member tom183's Avatar
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    Nice work. How are you liking those GMs in place of deads for the time being?

  13. #2163
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice work. How are you liking those GMs in place of deads for the time being?
    Cheers Tom. The GMs are okay, just wary of using too much weight, atm, what with the lower back problems I've had in the past. Certainly feeling them work the hams/erectors 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

  14. #2164
    Senior Member GazzyG's Avatar
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    Overhead Day

    Standing Press:

    5xbar
    5xbar
    5x30(66)
    5x40(88)
    5x50(110)
    4x60(132)


    CGBP:

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


    Tri PD:

    10x20(44)
    10x30(66)
    10x40(88)
    20x50(110)Rep PR


    Cable Curls:

    10x20(44)
    10x30(66)
    10x40(88)
    15x50(110)Rep PR


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

    Nice, quick, easy session today. Don't often get the chance to go in on a Sunday.

    Using cable pulldowns after CGBP seems to be the way to hit the tris - arms feeling so tired now!

    Bit annoyed at missing the last rep on the 60kg press, but hey-ho.
    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. #2165
    WBB Team Captain Coke's Avatar
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    Damn good workout bro.

  16. #2166
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Coke View Post
    Damn good workout bro.
    Thanks Coke - sometimes I like nice, quick sessions; in out, no messing about.
    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. #2167
    Senior Member GazzyG's Avatar
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    Squats and their ilk...

    Squats:

    10xbw
    5x60(132)
    5x80(176)
    5x100(220)
    5x115(253)
    3x130(286)
    1x145(320)
    20x100(220)


    BB Hip Thrusts:

    10x60(132)
    10x80(176)


    Situps:

    1x10@bw
    1x10@+10(22)
    1x10@+20(44)


    Reverse Hypers:

    10xbar
    10xbar

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

    Tiring.

    Top set of 145kg felt a lot heavier than it should have done, bearing in mind that I'd squatted 160kg a coupla months back. Think the running is taking the strength from my legs.

    Then again, I'm squatting a hell of a lot lower these days.

    Either way, punished myself with a 20 rep set@100kg. Been ages since I'd done a 20 repper. Nearly killed me 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

  18. #2168
    Senior Member tom183's Avatar
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    Nice 20 rep squat there.

  19. #2169
    THE 800 QUEST NickAus's Avatar
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    Real solid work Gaz!! Keep at it!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #2170
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice 20 rep squat there.
    Quote Originally Posted by NickAus View Post
    Real solid work Gaz!! Keep at it!
    Thanks both! Was one of the harder sessions I've had lately.


    Today's Cardio:

    4 mile run with 45secs of jumping jacks between each mile.

    Total time: 50mins 37secs.

    Absolutely zero worries when it comes to breathing, lungs are shaping up great, which is surprising considering I smoke a pipe.

    Legs had absolutely nothing in them, though. Probably that 20 repper last night.

    Even so, happy just to have managed this run tonight.
    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. #2171
    Senior Member amounirl's Avatar
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    Nice squats man, and that's some good cardio. A little smoking in moderation won't kill your cardio, it's chain smoking that does it. Pipes are cleaner than cigarettes anyways so it's even less of an impact.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  22. #2172
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by amounirl View Post
    Nice squats man, and that's some good cardio. A little smoking in moderation won't kill your cardio, it's chain smoking that does it. Pipes are cleaner than cigarettes anyways so it's even less of an impact.
    Cheers bud! Enjoying the mix of cardio and weights atm, even if the cardio is making the strength training a bit harder.
    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. #2173
    Senior Member GazzyG's Avatar
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    Quick Bench followed by Pizza...

    Bench:

    10xbar
    10xbar
    5x40(88)
    5x60(132)
    5x77.5(170)
    3x87.5(192.5)
    1x97.5(215)


    CGBP:

    5x60(132)
    5x60(132)
    5x60(132)


    Tri PD:

    10x20(44)
    10x30(66)
    10x40(88)
    10x50(110)


    Cable Curls:

    10x20(44)
    10x30(66)
    10x40(88)
    10x50(110)



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

    In, out, 25mins then picked up a coupla pizzas.

    Feeling under the weather - didn't want to risk any heavier reps on top of the prescribed.
    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. #2174
    WBB Team Captain Coke's Avatar
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    Fine with the training, good deal with the pizzas too, lol.

  25. #2175
    Senior Member tom183's Avatar
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    Nice upper session there.

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