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Thread: GazzyG's HCT12 Journal

  1. #3051
    Senior Member GazzyG's Avatar
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    Bike/Run Brick

    Bike:

    10 miles in 43mins 32secs.

    Followed IMMEDIATELY by:

    Run:

    2 miles in 16mins 36secs Speed 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

  2. #3052
    Senior Member GazzyG's Avatar
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    ME Lower

    Squats:

    15xbar
    6x80(176)
    4x105(231)
    2x120(264)
    2x140(208)
    1x155(341)
    0x160(352) Dumped it on the pins


    Zerchers:

    7x80(176)
    8x80(176)
    10x80(176)


    GMs:

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


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

    Ye gods, that was tough.

    The double at 140kg was very tough in itself, so was very unsure about the 155kg, but managed to grind it out.

    The 160, however, stalled just out of the hole and I ended up dropping it back on the pins and doing the backwards-shuffle-of-shame out from under the bar.

    Zercher sets got progressively better as arms grew progressively more numb.
    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. #3053
    THE 800 QUEST NickAus's Avatar
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    Looking good Gazzy!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #3054
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by NickAus View Post
    Looking good Gazzy!!
    Cheers Nick!
    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. #3055
    Senior Member GazzyG's Avatar
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    Sunday's Long Slow Run

    Half Marathon (13.1 miles) PR

    2:32:12
    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. #3056
    Senior Member GazzyG's Avatar
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    ME Upper

    Bench:

    20xbar
    6x60(132)
    2x70(154)
    1x90(198)
    1x100(220)
    1x105(231)
    1x110(242)
    5x90(198)Rep PR
    3x90(198)
    3x90(198)
    3x90(198)


    CGBP:

    6x80(176)
    10x60(132) Was aiming for 12 but tris had nothing left.
    15x40(88)


    Pullups:

    5, 5, 5, 5, 5


    Barbell Rows:

    10x80(176)
    6x100(220)
    Underhand
    20x60(132)
    20x40(88)


    Then HOME for a short and easy BIKE:

    3miles in 13mins


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

    Since the half marathon on Sunday, energy's been hit and miss. I HAVE been in the gym, but the sessions have been nothing worth writing about.

    Today's ME Upper was better though.

    110kg bench was a grinder; would NOT have had 115 in me today. But 110 is the highest I've been in a long while, and with it being three days after my longest ever run, I'm very happy with it.

    90kg for 5 reps is a rep PR and one I'm proud of. Next big rep PR will be 100kg for the same. I feel it'll be doable soon enough.

    Diet-wise, things are still on track. Weighed in this morning at 13st 7 (189lbs) so I'm down 10/11lbs from where I began. Going to keep going till I reach 13st dead (182lbs) and assess how I feel from there. If I'm happy with how lean I am at that weight, then I'll try to stay at that weight whilst eating a bit more and gaining strength.
    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. #3057
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good work on the weight loss and keeping your strength up too!
    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

  8. #3058
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    Good work on the weight loss and keeping your strength up too!
    Cheers buddy! Strength's up and down like a rollercoaster atm; it varies depending on what time I go to the gym and whether I've had anything to eat.

    Cardio work, however, is going through the roof, 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

  9. #3059
    Senior Member GazzyG's Avatar
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    Long Bike

    16.25miles

    1hr 4mins 10secs
    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. #3060
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Bench is coming along splendid. I think you and I are in the same camp when it comes to Rxing our bench with volume. I need to get a bike as well....(both a road bike and a honda to chop lol)
    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

  11. #3061
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    Bench is coming along splendid. I think you and I are in the same camp when it comes to Rxing our bench with volume. I need to get a bike as well....(both a road bike and a honda to chop lol)
    The road bike work is gruelling - come to a long hill and it's lie a five minute leg pressing session, with no breaks, lol.

    As for a motorbike? DO IT! They're awesome...

    And yeah, when it comes to bench, I'll take a PR where I can.
    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. #3062
    Senior Member GazzyG's Avatar
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    ME Lower

    Deadlifts:

    10xbar
    8x60(132)
    2x80(176)
    2x100(220)
    1x120(264)
    1x140(308)
    1x160(352)
    0x180(396) CNS says no...


    Squats:

    6x80(176)
    4x100(220)
    4x120(264)
    No lockout - saying in bottom half of movement
    12x60(132)
    12x60(132)
    12x60(132)
    12x60(132)


    Box Jumps from Deep Squat onto Bench:

    6, 6, 6, 6, 6, 6


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

    Legs already felt pre-exhausted by yesterday's cycling session, yet today's lower went alright.

    Deads felt good and strong and I emerged injury-free. Would have like 180kg(396lbs) but it's been a while since I've lifted it and I think my CNS was shocked by how heavy it felt. Next time, next time...

    No-lockout squats followed by box jumps is a gruelling combination...
    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. #3063
    Senior Member GazzyG's Avatar
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    DE Upper

    Speed Bench:

    20xbar
    6x40(88)
    3x50(110)
    3x65(143)
    3x65(143)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    Mini band under bench
    5x65(143)
    5x65(143)
    5x65(143)


    Dead Bench vs Doubled Minis:

    3x70(154)
    3x70(154)
    3x70(154)
    3x75(165)
    1x75(165) Strained Delt


    Barbell Rows:

    10x80(176)
    8x100(220)
    Underhand
    4x80(176)
    15x60(132)
    30x40(88)


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

    Second set of 75kg(165lb) dead bench, my right front delt went 'pop' and I dropped the weight to the pins like the proverbial hot potato.

    Can arm will do a lat raise movement fine, but a front raise movement is impossible.

    Very sore and looks like it might be bruising somewhat. Hopefully it's just a strain.

    Makes getting around awkward, haha - motorcycle is okay to ride, as arms are nice and low, but in the car I can barely raise my arm to steer the wheel!

    Injury didn't hurt at all whilst doing rows.
    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. #3064
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ice up, pal. I'm surprised you continued after that. how is your back reacting to heavy deads again?
    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

  15. #3065
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by thecityalive View Post
    ice up, pal. I'm surprised you continued after that. how is your back reacting to heavy deads again?
    Back's feeling a-okay, bud, cheers.

    And yeah - it hurt a bit to begin with but has got worse and worse as day goes on. Surprised there's no bruising yet, tbh, lol.

    And I was determined to get my rows in - love me some rows, oh yes I do.
    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. #3066
    Senior Member GazzyG's Avatar
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    DE Lower and Short Easy Bike

    Speed Deads:

    6x40(88)
    4x60(132)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)
    3x70(154)


    Zerchers:

    10xbar
    4x40(88)
    2x80(176)
    1x100(220)
    1x110(242)
    1x120(264)
    1x130(286)
    12x80(176)Rep PR


    GMs:

    10x60(132)
    10x60(132)
    6x80(176)
    4x90(198)
    33x40(88)Rep PR


    Single Leg Leg Press:

    12/12x2PPS
    8/8x3PPS


    Bike:

    8miles 36mins


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

    Really enjoyable session.

    Delt didn't bother me much, apart from loading/unloading plates.

    Zerchers felt strong. Was tempted to push on for 140kg, but wussed out.

    BW at 13,6 (188lbs) ths morning. Six pounds to go, then I'll see how things are at that point. Atm, I'm not feeling it, lol. Lethargic, achy and injuries keep cropping up. I've got a serious suspicion that I'm simply not getting enough food between workouts to repair.
    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. #3067
    Crikey, its a 30 foot ape! Kong's Avatar
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    33 reps on GM's...WTF! Madman. Good stuff as per usual Gaz.
    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

  18. #3068
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    33 reps on GM's...WTF! Madman. Good stuff as per usual Gaz.
    Cheers buddy!
    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

  19. #3069
    Senior Member GazzyG's Avatar
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    Short fast ride.

    6 miles, 23mins 23secs
    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. #3070
    Senior Member tom183's Avatar
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    BW at 13,6 (188lbs) ths morning. Six pounds to go
    Is 182lbs a weigh-limit for a comp? Or just a goal you have set for yourself?

  21. #3071
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by tom183 View Post
    Is 182lbs a weigh-limit for a comp? Or just a goal you have set for yourself?
    Thirteen stone is just a nice round figure, lol. Nothing more meaningful than that. Will reach that goal within a few weeks and see how I look. If I feel good at that level of body fat% then I'll try to maintain that weight whilst starting to increase calories and strength 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

  22. #3072
    Crikey, its a 30 foot ape! Kong's Avatar
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    What method are you using to cut at the minute?
    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

  23. #3073
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by Kong View Post
    What method are you using to cut at the minute?
    Using the not-stuffing-myself method lol. I eat three meals a day without going over the top.

    Yesterday, for example, I had a maccy D's breakfast wrap, soup and toast for lunch, then fish with potatoes and veg for dinner, followed by a Fry's Turkish delight and four cans of kopparberg cider.

    Woke up this morning a pound lighter at 13st 5.

    Perhaps I get away with being a little lax with the diet because of the cardio I do.
    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. #3074
    Rob Schilke | GFX Designer thecityalive's Avatar
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    how the hell are you able to bike ride AFTER all that leg work? you're making great strides Gaz.
    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

  25. #3075
    Moderator Brian Hopper's Avatar
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    Nice work Gaz, good job on those rep PR's!!!
    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:

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