derrick's training log

[frostbyte88]

eh you +40kg w/o straps?

respect man.

arent pullups with straps actually harder since your grip gets fatter? Thats how i feel anyways

 

[derrickgyn]

arent pullups with straps actually harder since your grip gets fatter? Thats how i feel anyways

This is exactly how i feel.

I only use straps on tbar rows and CG neutral pulldowns cos the bar has very sharp teeth lol. I do my bent over rows without straps, and false grip. I use false grip for all my pulling movements actually.. I use chalk though.

 

[lee_tired_sheep]

arent pullups with straps actually harder since your grip gets fatter? Thats how i feel anyways

but you don't actually have to grip it since all the weight is transfered to your wrists instead of your fingers...

but anyway straps are for poosies

(i use dat dere versa gripps heh)

 

[derrickgyn]

but you don't actually have to grip it since all the weight is transfered to your wrists instead of your fingers...

but anyway straps are for poosies

(i use dat dere versa gripps heh)

Really? I find the weight is constantly slipping away. Maybe my straps are too thick..

 

[frostbyte88]

Really? I find the weight is constantly slipping away. Maybe my straps are too thick..

Same here. I dont think it's an issue with the straps. Maybe it's our ingrained mindset to grip the bar hard when hanging from something to prevent us from falling. So that would mean that it would actually be harder to grip the bar with added thickness (with a hard grip) than it is a normal bar.

 

[derrickgyn]

03/04/13 PM Session
Chest supported rows 4x15 20kg 30s rest
Meadows row 5x15 10kg 30s rest
Meadows row drop sets 3x12 10kg 7.5kg 5kg 30s rest
1 arm DB row 3x15 16kg 30s rest

Meadows rows are amazing. Enough said. They beat everything else I've done so far for back in terms of the contraction it gives for the lats. The only issue I have with it is that my leg is in an awkward position and it cant be loaded heavy.

Amazing exercise. 2 other guys were trying to do it after I was done (keywork: trying"

 

[derrickgyn]

04/04/13
Incline bench DB curl 18kg x8/7/6 16kg x7 14kg x7 90s
Seated alt DB curl 10kg x10/10/10 60s
DB preacher curl 8kg x12/10/9 45s
Pinwheels 8kg x10/10/10 30s

Keeping it short and intense. I'm way more focused. Was pretty aggressive with the weight today.

 

[thenakedshades]

Bro, What kind of supplements are you taking? Can share your list?

 

[derrickgyn]

Elite xt whey
Natural factors whey
AST multivit
Bluebonnet magnesium aspartate
NOW zinc gluconate
USPLabs compound 20
USPlabs versa-1
Genomyx protocol v2
USPlabs modern bcaa+

 

[frostbyte88]

03/04/13 PM Session
Chest supported rows 4x15 20kg 30s rest
Meadows row 5x15 10kg 30s rest
Meadows row drop sets 3x12 10kg 7.5kg 5kg 30s rest
1 arm DB row 3x15 16kg 30s rest

Meadows rows are amazing. Enough said. They beat everything else I've done so far for back in terms of the contraction it gives for the lats. The only issue I have with it is that my leg is in an awkward position and it cant be loaded heavy.

Amazing exercise. 2 other guys were trying to do it after I was done (keywork: trying"

Meadows rows are great, i use a variation to hit my rear delts.

 

[derrickgyn]

05/04/13
Squat
140kg x1/1/1 240s
100kg x15/12 120s rest pause
60kg x15/15/15 90s constant tension

Leg extensions 77kg x20/20/20 30s
1.5 Bent over hamstring curls 50lbs x8/8/7/6 90s
Leg press 150kg x20/20/20 60s constant tension

Tired.

 

[cowed77]

How is compound 20 working for u?

Gloconate and magnesium for wat one ah?

U takin a cocktail man hahahaha!!

 

[derrickgyn]

How is compound 20 working for u?

Gloconate and magnesium for wat one ah?

U takin a cocktail man hahahaha!!

Compound 20 really makes a noticeable difference when cutting. Wont be deflated you know. Right now im not quite sure what it does. I think it helps with strength too.

Zinc and mag la! ZMA. Need it to sleep lol

 

[derrickgyn]

05/04/13 PM session
Reverse romanian deadlifts 40kg *15/15/15/12

Treadmill pushes 10min

Treadmill pushes were tough. Calves were dying. Didnt feel much in quads and hams though. Havent sweat like this since my last route march

 

[derrickgyn]

07/04/13
Seated OHP 87.5kgx1, 80kg x3/3/3/3/4 (Rep PR)
Incline bench press 80kgx8/8 8+60x4+40x3
Machine squeeze press 71x10 64x12 57x15
Low incline db press 16x15/15/13/12
Dips +8kg x12/11/8
DB squeeze press 8kg x15/15/12/15

PR on seated OHP yay. Incline bench wasn't really good. I was supposed to do 87.5 for 8 but I decided to use less weight in order to keep constant tension. Kind of failed. Front delts were toast.

 

[derrickgyn]

07/04/13 PM Session
Low incline db squeeze press 8*15/15/13/15 45s
Low incline db press 18*15/15/15/15 60s
Low incline db flyes 6*12/12/12/12 45s

Some static stretching.

 

[derrickgyn]

08/04/13
Pullups +40kg *3/3/3/3/2 (PR) +20kg *9/9/9 (PR)
Close neutral grip lat pulldown 170lbs *8/8/ 8+140*7+120*7
Tbar row 70kg *12/12 60kg *15
Bent over bb row 80kg *10/10/10

Only weighted pullups were good. Im really burnt out. Cant take it anymore T.T

 

[pekipom]

is there a reason why you do seated OHP rather than standing? I'm guessing it's because you're able to lift more weight in that position. but it seems to be the opposite for me...

 

[derrickgyn]

Yep more weight and less strain on my core which i need for squatting and deadlifting.

 

[derrickgyn]

08/04/13 PM session
Meadows row 15x12, 16.25x12, 17.5x12, Drop set 17.5x12 + 15x7 + 12.5x7 + 10x7
1 arm DB row 16x15/15/15/15
Chest supported row 16x15/15/15/15