derrick's training log

[GGGGGG]

what is the best effective way to burn off tummy fats?

 

[derrickgyn]

31/03/13 PM session

A1 1.5rep Standing bent over hamstring curls 40lbs x10
A2 Romanian deadlift 60kg x10
Rest 1min betw supersets

Some glute bridges
Some leg presses

Leg extensions 71kg x30/30/30 rest 30sec

More volume. Inspired by sazuro and frost to get hyoooogeeeee

 

[frostbyte88]

31/03/13 PM session

A1 1.5rep Standing bent over hamstring curls 40lbs x10
A2 Romanian deadlift 60kg x10
Rest 1min betw supersets

Some glute bridges
Some leg presses

Leg extensions 71kg x30/30/30 rest 30sec

More volume. Inspired by sazuro and frost to get hyoooogeeeee

Come take a 1 week deload with me. Mine starts tmr. lol

 

[liftstrong]

no need deload lur frost.

been doing twice a day training for two weeks now. dont feel burnt out yet

 

[frostbyte88]

no need deload lur frost.

been doing twice a day training for two weeks now. dont feel burnt out yet

You need to schedule your deloads strategically. Dont have to wait till youre burnt out before you think about applying a deload. By then, your weights would already be on a decline and all the other crap that comes along with fatigue will be very apparent.

Also, its a lot harder for people to decide to take a week off than for people to add more days because many people are neurotic and have this skewed mindset that if they miss/stop working out, theyll shrivel up into a prune. But it is in fact, probably more beneficial to add more rest days and deloads than it is to add work days.

 

[lee_tired_sheep]

ya man i deload six months for every four months of working out.

 

[pekipom]

You need to schedule your deloads strategically. Dont have to wait till youre burnt out before you think about applying a deload. By then, your weights would already be on a decline and all the other crap that comes along with fatigue will be very apparent.

Also, its a lot harder for people to decide to take a week off than for people to add more days because many people are neurotic and have this skewed mindset that if they miss/stop working out, theyll shrivel up into a prune. But it is in fact, probably more beneficial to add more rest days and deloads than it is to add work days.

I should keep this in mind. think I'm burning out again...

 

[frostbyte88]

I should keep this in mind. think I'm burning out again...

Generally a 1 week deload every 4-6 weeks should suffice. Of course if youre training twice a days, it would be wiser to position it every 2 weeks or so.

 

[derrickgyn]

Overtraining is a very individual thing. One thing for sure is that intensity is a major factor. In my experience going to failure, doing intensity techniques like rest pause, drop sets etc are too demanding for 2x a day, esp if you happen to already be a intermediate-advanced trainee. A 3pps squat is harder to recover from than a 2pps squat.

I have never ever taken an entire week off. I dont even remember deloading tbh. The only thing i do is to drop the second session. Maybe drop the assistance exercises for a week as well.

 

[frostbyte88]

Overtraining is a very individual thing. One thing for sure is that intensity is a major factor. In my experience going to failure, doing intensity techniques like rest pause, drop sets etc are too demanding for 2x a day, esp if you happen to already be a intermediate-advanced trainee. A 3pps squat is harder to recover from than a 2pps squat.

I have never ever taken an entire week off. I dont even remember deloading tbh. The only thing i do is to drop the second session. Maybe drop the assistance exercises for a week as well.

This is true, because i am telling a story from my opinion and experience as well. Maybe because im not as young as you, id find it more valuable to recover using a week deload, which has worked for me in the past when i did experience a decline in strength etc. while on Starting Strength. This was just an invitation to you to try it out Whether you do or not is up to you.

 

[derrickgyn]

This is true, because i am telling a story from my opinion and experience as well. Maybe because im not as young as you, id find it more valuable to recover using a week deload, which has worked for me in the past when i did experience a decline in strength etc. while on Starting Strength. This was just an invitation to you to try it out Whether you do or not is up to you.

Eh what what what you not very old lah bro! I think i will never take a week off lol, my butt gets itchy if i dont train for more than 2 days.

 

[frostbyte88]

Eh what what what you not very old lah bro! I think i will never take a week off lol, my butt gets itchy if i dont train for more than 2 days.

Yes, many people are neurotic/cannot sit still/pantat panas, which usually leads to other nasty things. But its fine for now since youre not running into a wall yet. You may revisit this invitation when you do and i hope it will help you as its helped me haha.

But deloading doesnt mean no activity lah, just doing much less weight(60% or less), i stick to bw exercises during my deload if i feel too much like a bum.

Im 6 years older than you! thats pretty significant. lol.

 

[galapogos]

Deloading is important as you get older

 

[polowalrus]

29/03/13
Weighted pullups 40kg *2/2/2/2 35kg *3 20kg* 7/8/8 (PR)
Neutral CG pulldown 160lbs *10/10 10+140*5+120*6
Tbar row 80kg *12/12/12 (PR)
Bent over bb rows 80*10 90*8 100*5 80*8 60*10 (PR yay 2plt row)
Chest supported db rows 16kg *15 20kg *15/13/12

BTW bro i can still bench 120 AHAHAHA tried after u left

 

[derrickgyn]

BTW bro i can still bench 120 AHAHAHA tried after u left

dafuq i think my max is probably 105 or 107. that's IF i can even bench la. Elbows are completely wrecked..fml

To quote poliquin: an athelete isn't training hard enough until he complains of tendonitis. lol

 

[derrickgyn]

02/04/13
Seated OHP 85kg x2/2/2/2/2+1 (spotter helped a little, PR)
Incline bench press 85kg x7, 80kg x8, 70kg x8, 60kg x10
Laterals 20kg and 14kg partial to full ROM
15/15, 15/15, 15/10
Machine decline press 71kg x8 64kg x12 57kg x12
Smith decline press 30kg x15/15/15
Dips +8kg x12/11/11

Seated OHP was good. Good workout till I started on the incline bench. 85kg x7 is a PR but my bar was moving all over the goddam place. Decided to drop weight. Was supposed to do flat but even with 60kg my elbows couldn't take it.

Motivation was low today. Doing all the "chest" exercises but I really couldn't feel anything in the chest. It is either tris, or front delts. Pissed me off. I need cable press and heavy dumbbells.

 

[derrickgyn]

02/04/13 PM session
DB floor press with twist 10x10 with 16kg 40 sec rest
DB low incline press 4x10 16kg 1min rest
DB low incline flyes 3x12 6kg 30sec rest 2sec stretch

 

[derrickgyn]

03/04/13
Pullups +40kg 3/3/2/2/2 (rep PR!) +20kg 8/8/9 (Rep PR too)
Neutral close grip pulldowns 160lbs *10/10 10+140*7+120*7
Tbar row 80*12/12 60*20 (squeezeee)
Bent over bb row 80*10 100*6 90*10 80*10 60*20

Shag balls

 

[lee_tired_sheep]

eh you +40kg w/o straps?

respect man.

 

[galapogos]

Strong pullups!