derrick's training log

[derrickgyn]

Good progress Derrick. Do be careful with the weighted pull-ups especially if you do them dead hang at the bottom. I injured my shoulder back then doing this and using lighter weights tan you.

I dont do them deadhang except the first rep. The unlocking of the shoulder girdle at the hang position annoys my shoulders haha.

How do i get my weighted pullups to progress? Any specific loading parameters? Right now im adding 1.25kg per session which isn't bad, but every rep is becoming extremely grind-ish. Which is unusual given how every other back exercise more than 8 reps has been progressing well.

 

[derrickgyn]

23/02/13
Incline bench DB curl 10kgx10/10/10/10/10/10/10/10/9/9 (1min rest)
Preacher curl 8kgx9, 6kgx10, 4kgx15 repeat 3 times
Some spider curls

 

[sazuro]

Beast mode arms!

 

[derrickgyn]

25/02/13
Deadlift 140*1 150*2/2/2/2/2/2/4 (PR; could have gotten 1 more, lost balance but still got the rep)
Power cleans 70*4/4/4 (Rep PR)

PM session
A1 RDL 60x12 70x10 65x10 60x10 50x10 50x11
A2 Standing hamstring curl 60x8 60x8 60x8 50x8 45x8 40x8

Leg press
Set 1 - 410lbsx20 + 370lbsx20 + 330lbsx15 + 290lbsx15
Set 2 - 370lbsx15 + 330lbsx12 + 290lbsx12 + 250lbsx15

That's it for today. Very free nowadays that GF is overseas for studies. Will do PM sessions focusing on volume on weekends.

RDLs weren't exactly RDLs. More like SLDLs with soft knees and straight back. Couldn't sit back much or pull bar with lats into my shins because my shins are already a bloody mess (literally) from AM session. I put plaster over bleeding prone areas + wear army long socks but I still bleed through the socks -_-.

Weight not that important. Super tired now..gotta build up the volume.

 

[derrickgyn]

26/02/13
Seated OHP 70kgx6/5/6 (Rep PR!! FINALLY PRed ON THIS)
Flat bench 82.5kgx6/6/5/4 (This is sh1tty..I think due to the OHP.)
Lateral raises alternate arms no rest in betw 16x20 14x20 12x20 10x20
A1 Machine flyes 45kgx3x8
A2 DB presses 14kgx3x12
BW Dips 14/12/18/10/10 (Rep PR lolz)

 

[derrickgyn]

26/02/13 PM session
Close grip bench press 60kgx10, 50kgx10/10/10/10/10/10/10/10/10 (all 1min rest)

 

[pekipom]

100 reps for bicep and triceps how do you have so much endurance

 

[derrickgyn]

100 reps for bicep and triceps how do you have so much endurance

It's with a very light weight should be done with 20rm but I start with 23rm or so to give myself some progressing room.

 

[liftstrong]

derick do you take fat burners?

 

[derrickgyn]

derick do you take fat burners?

Nope, not when im in a gaining phase.

 

[derrickgyn]

27/02/13
Weighted pullups +30kg *4/4/4/4 (Weight PR)
BW pullups *15/12/8 (went a little too close to failure on 1st)
Seated cable row 96kg*10 100kg*10 104kg*10 (Weight PR)
Tbar row 65kg*13/13/15 (Weight and rep PR)
Bent over bb rows 60kg*15 70kg*12 75kg*12+2 60kg*15

Damn. So many PRs lately. I've been taking in less cals, but my diet is extremely clean. Seeing good recomp.

 

[BeaRzwalken]

sometime i wonder how you all do pull up like no kick, i always stuck on the way up LoL
sorry but could you share with me some tips, with a 120kg fat dude that have never did pull ups before, or anything else that can help me archieve one pull up ^^

 

[derrickgyn]

sometime i wonder how you all do pull up like no kick, i always stuck on the way up LoL
sorry but could you share with me some tips, with a 120kg fat dude that have never did pull ups before, or anything else that can help me archieve one pull up ^^

We all start somewhere i personally started from 0. Anyway one thing you can def do it lose fat. At 120kg, unless you are an ifbb pro, i can imagine that its like pobably a good extra 20-30kgs hanging from you.

Another way is to do negatives. Jump up and lower slowly. If you can already do, lets say 6 pullups, do 10 sets of 3. Rest as long as you need towards the end.

But losing weight would probably help you the most.

 

[BeaRzwalken]

We all start somewhere i personally started from 0. Anyway one thing you can def do it lose fat. At 120kg, unless you are an ifbb pro, i can imagine that its like pobably a good extra 20-30kgs hanging from you.

Another way is to do negatives. Jump up and lower slowly. If you can already do, lets say 6 pullups, do 10 sets of 3. Rest as long as you need towards the end.

But losing weight would probably help you the most.

hmm icic, losing fat now is a stuck for me now as i am focusing more to strength training, going to try iherb one of the fat burning pill + my 5 x 5 workout to see if i can lower it down abit more.

when you say hanging is correct i got alot of loose skin ard and i can really feel the fat is at my waist area. was thinking of using saturday to do jog 3 round at the stadium before i hit the gym for dumbbell training seem my body abit unbalances.

thanks for the advice ^^

 

[derrickgyn]

Do more volume of work, say 2*15 squats after your 3*5. Same for other compounds.

Never do cardio before lifting. Do it after if you have to.

 

[BeaRzwalken]

Do more volume of work, say 2*15 squats after your 3*5. Same for other compounds.

Never do cardio before lifting. Do it after if you have to.

you mean 2*15 bodyweight squat right, not with the barbell and weights right???
i tot of adding that as well and maybe some push up and burpees

 

[derrickgyn]

you mean 2*15 bodyweight squat right, not with the barbell and weights right???
i tot of adding that as well and maybe some push up and burpees

Yes with weights, unless you are squatting 40kg for 3*5.

 

[BeaRzwalken]

Yes with weights, unless you are squatting 40kg for 3*5.

i am squating 100kg for 5x5, so if i do another 100kg 2*15 i think will be dead on the floor LoL

currently progress for 5 x 5

4th week
1-mar
squat 100.5kg
B-Press - 42.5kg
OHP press - 42.5
barbellrow - 42.2
Deadlift - 95kg

 

[derrickgyn]

Use 60kg for 2*15. The aim is to get a burn.

 

[BeaRzwalken]

Use 60kg for 2*15. The aim is to get a burn.

ahhh icic okok