
Started off doing some Cardio with the Physiotherapist...
15 minute warmup on Treadmill then 5 minutes fast walk
1 minute walk round the gym
5 minutes on the Elliptical Trainer
1 minute walk round the gym
5 minutes on the Recumbent Bike
10 minute cooldown on Tradmill
Calf Press
70Kg x 10
70Kg x 10
70Kg x 10
Seated Leg Curls
25Kg x 12
27.5Kg x 12
27.5Kg x 12
Incline Leg Raises
x10
x10
x8
Had to settle for Squatting on the Smith Machine as I didn't have time to wait any longer for the Squat Rack...
Smith Squats
30Kg x 5
50Kg x 5
70Kg x 5
85Kg x 4
One Leg Press
25Kg x 10 per leg
25Kg x 7 per leg
All the equipment is different to where I train usually so had to play around with different weights.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Doing well, bud! Slow and steady wins the race, etc etc
Keep it up. How's things medically? Doctors all satisfied with how things are progressing?
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
Thank's Gaz. I'm feeling much better, still have days when I feel weak and have chest pains but nowehere near as often. The Cardio I've been doing is definitely making things easier.
As for progress, i'm having a scan in a few month's to see how well the medication's doing its job then they're going to decide what the next step is. I'd be quite happy for them to operate but they cant even consider it till my Heart's reduced in size.
Last edited by Kong; 09132013 at 09:04 AM.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
40Kg x 5
60Kg x 5
80Kg x 5
100Kg x 5
110Kg x 5
Machine Assisted Pullups
Bodyweight minus 52.5Kg x 10
Bodyweight minus 52.5Kg x 10
Bodyweight minus 52.5Kg x 8
Hammer Strength Chest Supported Row
55Kg x 10
55Kg x 10
55Kg x 10
Face Pull
21Kg x 10
19Kg x 10
19Kg x 10
Unilateral DB Preacher Curl
7.5Kg x 10 per arm
7.5Kg x 8 per arm
7.5Kg x 7 per arm
BB Shrugs
45Kg x 10
45Kg x 10
45Kg x 10
Hammer Strength ISO Calf Press /superset/ Bodyweight Standing Calf Raise
70Kg x 10 /superset/ Bodyweight x 8
70Kg x 10 /superset/ Bodyweight x 8
70Kg x 10 /superset/ Bodyweight x 8
Stretched every muscle that was trained.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Good luck with everything...clearly in the driver's seat with it all, can't beat that.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Increased the volume today...
Flat BB Bench
25Kg x 5
35Kg x 5
45Kg x 5
55Kg x 5
65Kg x 5
75Kg x 5
86Kg x 5
Incline DB Bench
20s x 8
20s x 8
20s x 8
Machine Flyes
21Kg x 12
21Kg x 12
21Kg x 12
Military Press
20Kg x 8
30Kg x 8
30Kg x 8
30Kg x 8
Seated Lateral Raises
5s x 7
2.75s x 12
2.75s x 12
Skullcrushers
15Kg x 8
17.5Kg x 8
17.5Kg x 8
Unilateral Cable Pushdown
5Kg x 12 per arm
5Kg x 12 per arm
Neck Flexion
3.5Kg x 10
3.5Kg x 10
3.5Kg x 10
Had some time and energy spare so...
Unilateral DB Preacher Curl
6Kg x 12 per arm
6Kg x 12 per arm
6Kg x 10 per arm
Strict BB Curls
20Kg x 6
20Kg x 6
20Kg x 6
Really enjoyed the extra work I put in today.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Started with a Cardio circuit with my Physiotherapist...
15 Minute warmup on the Stationary Bike
5 Minutes on Concept 2 Rower
5 Minutes on Elliptical Trainer
2 Minutes on Stepper
10 Minute Cool Down
then...
BB Squats
20Kg x 5
30Kg x 5
40Kg x 5
50Kg x 5
60Kg x 5
70Kg x 5
85Kg x 5
Unilateral Leg Press
20Kg x 8 per leg
25Kg x 8 per leg
30Kg x 8 per leg
Stiff Legged Good Morning
10Kg x 8
20Kg x 8
20Kg x 8
Seated Leg Curls
25Kg x 12
30Kg x 12
27.5Kg x 12
Calf Press
80Kg x 8
80Kg x 8
80Kg x 8
Seated Calf Raise
15Kg x 12
20Kg x 12
25Kg x 12
Incline Leg Raises
5 Degree Incline x 8
10 Degree Incline x 8
15 Degree Incline x 6
Cable Wood Choppers
2.5Kg x 12
5Kg x 12
5Kg x 12
Mammoth session.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
40Kg x 5
60Kg x 5
80Kg x 5
100Kg x 5
120Kg x 5
Chest Supported BB Row
60Kg x 8
60Kg x 8
60Kg x 6
Machine Assisted Pullups
Bodyweight minus 55Kg x 12
Bodyweight minus 55Kg x 10
Bodyweight minus 55Kg x 9
Face Pull
19Kg x 12
19Kg x 11
19Kg x 10
Military Press
45Kg x 5
50Kg x 5
Seated Lateral Raise
3.25s x 12
2.25s x 14
2.25s x 13
BB Shrugs
40Kg x 12
40Kg x 12
40Kg x 12
Neck Extension
3Kg x 12
3Kg x 12
3Kg x 12
Had energy and time to spare so...
Calf Press /superset/ Standing Calf Raises
85Kg x 8 // Bodyweight x 9
85Kg x 8 // Bodyweight x 9
85Kg x 8 // Bodyweight x 8
Seated Calf Raises
25Kg x 12
25Kg x 12
25Kg x 12
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Starting to ramp up the weight on everything again, I see!
Good stuff, 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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Flat BB Bench
20Kg x 5
40Kg x 5
60Kg x 5
70Kg x 5
80Kg x 5
90Kg x 4
Incline DB Bench
25s x 8
25s x 8
25s x 8
Machine Flyes
28Kg x 12
28Kg x 12
28Kg x 12
Strict BB Curls
20Kg x 8
20Kg x 8
20Kg x 8
Unilateral DB Preacher Curl
6Kg x 12 per arm
6Kg x 10 per arm
6Kg x 9 per arm
Incline Close Grip Bench
30Kg x 8
35Kg x 8
40Kg x 8
EzBar Skullcrushers
10Kg x 12
10Kg x 12
10Kg x 12
Stretched all trained muscles.
Cardio Circuit
3 minutes on Concept 2 Rower
5 Minutes on Ellpitical Trainer
5 Minutes on Treadmill
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
60kg x 5
80kg x 3
100kg x 1
110kg x 5
120kg x 5
Chest Supported BB Row
50kg x 8
50kg x 8
50kg x 8
Machine Assisted Pullups
Bodyweight minus 50kg x 9
Bodyweight minus 50kg x 8
Bodyweight minus 50kg x 8
Close Grip Pulldowns
19kg x 12
26kg x 12
33kg x 12
Low Pulley Face Pull
19kg x 12
19kg x 12
19kg x 11
Military Press
20kg x 5
25kg x 3
30kg x 1
40kg x 5
45kg x 5
50kg x 5
55kg x 3
BB Shrugs
45kg x 12
45kg x 12
45kg x 11
Seated Lateral Raises
5s x 8
5s x 8
5s x 8
Neck Extension
5kg x 10
5kg x 10
5kg x 10
Finished by stretching every muscle trained.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
BB Squats
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 4
Unilateral Leg Press
30kg x 8 per leg
30kg x 8 per leg
30kg x 8 per leg
Leg Extensions
15kg x 10
15kg x 10
15kg x 10
Stiff Legged Good Mornings
20kg x 8
25kg x 8
30kg x 8
35kg x 8
Unilateral Leg Curls
15kg x 12 per leg
15kg x 12 per leg
15kg x 10 per leg
Calf Press /superset/ Bodyweight Calf Raises
90kg x 6 // x10
90kg x 6 // x9
90kg x 6 // x8
Seated Calf Raises /superset/ Leg Raises
27.5kg x 12 // 10 degree incline x 8
27.5kg x 12 // 10 degree incline x 8
27.5kg x 12 // 10 degree incline x 8
Cable Wood Choppers
5kg x 12 per side
5kg x 12 per side
5kg x 12 per side
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
BB Squats
40kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
Unilateral Leg Press
30kg x 8 per leg
30kg x 8 per leg
30kg x 8 per leg
Leg Extensions
15kg x 10
15kg x 10
15kg x 10
Stiff Legged Good Morning
20kg x 8
25kg x 8
30kg x 8
35kg x 8
Unilateral Leg Curls
15kg x 12
15kg x 12
15kg x 10
Calf Press /superset/ Standing Bodyweight Calf Raises
90kg x 6 // x 10
90kg x 6 // x 9
90kg x 6 // x 8
Seated Calf Raises /superset/ Incline Leg Raises
27.5kg x 12 // 10 degree incline x 8
27.5kg x 12 // 10 degree incline x 8
27.5kg x 12 // 10 degree incline x 8
Cable Wood Chops
5kg x 12 per side
5kg x 12 per side
5kg x 12 per side
Finished with some stretching.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Did a Cardio circuit with the Physio...
15 minutes warmup on Treadmill
5 minutes on Treadmill
4 minutes on Stationary Bike
3 minutes on Concept 2 Rower
10 minute cooldown on Treadmill
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
60kg x 5
80kg x 3
100kg x 1
110kg x 5
120kg x 5
Chest Supported BB Row
50kg x 8
50kg x 8
50kg x 8
Machine Assisted Pullups
Bodyweight minus 50kg x 9
Bodyweight minus 50kg x 8
Bodyweight minus 50kg x 8
Close Grip Pulldowns
19kg x 12
26kg x 12
33kg x 12
Low Pulley Face Pull
19kg x 12
19kg x 12
19kg x 11
Military Press
20kg x 5
25kg x 3
30kg x 1
40kg x 5
45kg x 5
50kg x 5
55kg x 3
Seated DB Lateral Raise
5s x 8
5s x 8
5s x 8
BB Shrugs
45kg x 12
45kg x 12
45kg x 9
Neck Extensions
5kg x 10
5kg x 10
5kg x 10
Finished with some stretching.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Everything's coming along strong, bud! I knew your bench would bounce back quick, yours always does, but deads and squats coming along nicely 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
Thanks. Bench has improved at a much faster rate than usual but ive been eating much better than I did before, definitely made a dramatic change to size and strength in the short time I've been back at it. Really want to get my Squat numbers way above my Bench though...damned tall skinny legs!
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Flat BB Bench /superset/ Wall Supported BB Curls
40kg x 5 // 5kg x 8
60kg x 3 // 20kg x 4
70kg x 1 // 22.5kg x 8
75kg x 5 // 22.5kg x 8
80kg x 5 // 22.5kg x 7
85kg x 5
90kg x 5
Incline DB Bench /superset/ Unilateral DB Preacher Curl
25s x 8 // 6kg x 12 per arm
25s x 7 // 6kg x 12 per arm
20s x 8 // 6kg x 10 per arm
Machine Flyes
23.5kg x 12
23.5kg x 12
23.5kg x 12
Close Grip BB Bench
50kg x 8
50kg x 8
50kg x 7
Cable Pushdowns
15kg x 12
15kg x 12
15kg x 12
Neck Flexion
5kg x 12
5kg x 10
5kg x 9
Stretches
Cardio  Treadmill
5 Minute warmup
10 Minute fast walk
5 minute cooldown.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Last edited by Kong; 09272013 at 03:56 PM.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Wide Stance BB Squats /superset/ HS Calf Press
60kg x 5 // 50kg x 8
70kg x 3 // 80kg x 4
80kg x 1 // 90kg x 8
90kg x 5 // 90kg x 7
100kg x 3 // 90kg x 7
Changed my Squat stance up to a wider one, felt much stronger and more stable.
Seated Calf Raises /superset/ Bodyweight Calf Raises
28.75kg x 12 // x10
28.75kg x 12 // x 9
28.75kg x 12 // x 7
Unilateral Leg Press
35kg x 8 per leg
35kg x 8 per leg
35kg x 8 per leg
Stiff Legged Good Mornings
20kg x 8
30kg x 8
35kg x 8
35kg x 8
35kg x 8
Leg Extensions
30lbs x 12
30lbs x 11
30lbs x 10
Unilateral Leg Curls
15kg x 12
15kg x 12
15kg x 11
Leg Raises
15 Degree Incline x 8
15 Degree Incline x 7
15 Degree Incline x 7
Cable Wood Choppers
7.5kg x 12 per side
7.5kg x 12 per side
7.5kg x 12 per side
Finished with some stretches for each muscle trained.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Low Rack Pull (Pins set at midshin level)
60kg x 5
80kg x 3
100kg x 1
120kg x 3
130kg x 3
140kg x 3
Chest Supported BB Row
55kg x 8
55kg x 8
55kg x 8
Machine Assisted Pullups
Bodyweight minus 50kg x 10
Bodyweight minus 50kg x 9
Bodyweight minus 50kg x 8
Low Pulley Face Pull
19kg x 12
19kg x 12
19kg x 10
Military Press
20kg x 5
30kg x 3
40kg x 1
50kg x 3
55kg x 3
57.5kg x 3
Seated DB Side Lateral Raise
6s x 8
6s x 7
6s x 7
DB Shrugs
7.5s x 12
7.5s x 12
7.5s x 12
Finished with some stretching and a few minutes on the Concept 2 Rower.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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