derrick's training log

[Reddit]

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"

Nice! I didn't know there's such an exercise as meadows row. Seems like it doesn't put much strain on lower back. I'm going to try the same thing!

 

[derrickgyn]

Nice! I didn't know there's such an exercise as meadows row. Seems like it doesn't put much strain on lower back. I'm going to try the same thing!

Actually it does tax the core because its a unilateral exercise without support. With sufficiently challenging weight it does mess with the lower back. I wear a belt when doing these.

 

[derrickgyn]

09/04/13
Incline bench db curl 18kg *9/8/7 (PR) 16kg *7 14kg *7 12kg *7
Pinwheels 12kg* 10/10/10 10kg *10 8kg*10
Seated alt db curl 8kg* 12/12/12
Cable curls 35lbs *20 40lbs *15 45lbs *15

 

[sazuro]

OOOH someone's trying meadows rows after our little chat at dinner

 

[derrickgyn]

10/04/13
Squats 140kgx1/1 120kgx5/5/5/5/5 300s
Bent over 1leg hamstring curl 1.5 rep 50lbs x10/10/9 40lbs x12 60s+30s/set
Leg press 160kg x20/20/20 no lockout 60s

Squats were meh. My singles were quite bad today despite the warmups being good. My flexibility was good today, I actually went moderately wide stance which gave me a lot more hip drive and power.

I think I know why I managed to hit the 150 a couple of weeks back. My stance was slightly wider, the sweet spot where I could not only get depth but keep everything tight and still drive with the hips. Usually I squat with a shoulder-width stance which involves a lot of quad and "leading with the head" so it is obviously harder to get higher numbers.

Dropped the weight to 120 and holy mama, the 120s felt light. I was kind of repping out on 120, probably had like 2-3 reps left in the tank.

Looking back at my training log, my previous 120s were all grinders and freaking singles with rest-pause. I had to take in like 5-8 breaths in between reps just to grind another. But todays 120s were..straightforward. Crisp. Clean. Depth was excellent (below parallel la)

Strangely super aggressive with weights nowadays. I find myself digging deeper to push. I roared with the 120s lol. Usually I just stfu and whimper with every rep.

BRING IT ON B1TCH!

 

[derrickgyn]

OOOH someone's trying meadows rows after our little chat at dinner

I ain't just trying it. Its a staple now. Never gonna stop doing it man I actually "tried" with an empty bar and even then it felt freaking good. Peak contraction and all. Lat orgasm. Anyway I think I still don't have the form nailed down, I pretty much stand parallel to the bar. I think thats how Meadow's does his 1-arm BB rows.

Eh got chance we shd meet up at the gym. Not train la, your intensity will probably kill me. Active recovery maybe

 

[derrickgyn]

13/04/13
Seated OHP 85kg x3 (PR)/2/2/1+1/0+2
Incline bench press 60kg x15, 90kg x5, 85kg x6+1
Lateral raises
Squeeze press+DB press low incline
Dips +12kg x15/12

Deload day. Incline bench dropped, sian.

 

[derrickgyn]

14/04/13
Weighted pullups+40kg x4/3/3/2/1 +20kg x10 (PR)
Neutral close grip lat pulldown 170lbs x10/10
1 arm barbell row 20kg x12/12
Bent over BB row 80kg x10/20
1 arm DB row 20kg x20/20
Chest supported DB row 14kg x20/20

Ah well at least got PR for pullups. Deloading..

 

[derrickgyn]

15/04/13
Incline bench db curl 18kg x4/4/4/4/4/4/4/3 70s
Barbell curl 10kg x15/15/15 30s

 

[derrickgyn]

16/04/13
Squats 120kg x4/4/4/4/4/4 125kg x2 130kg x2 330s
Some deficit snatch grip deadlifts
Some cleans
OHP 60kg x8 (for the lulz could have done 2 more)

 

[sazuro]

I envy your strength.



*runs into the bedroom to cry.

 

[derrickgyn]

Meh still small

 

[derrickgyn]

17/04/13
Incline bench press 100kg x2/2/2/2/2/3+1 (PR) 330s
OHP starting from floor 60kg x8/7/4 (meh core strength sucks) 140s
Seated DB press 20kg x15/13/12 80s

A1 Low incline squeeze press 10kg x12/12/12
A2 Low incline DB press 16kg x12/11/12
Rest 90s betw supersets

Machine 1arm squeeze press x some
Some tricep rope exts

Pleasantly surprised at the inclines. Didn't do seated OHP cos rack was occupied and I've been doing the same thing for close to 5 or 6 months now -_-. I think I will be rotating my first exercises (emphasis on strength - doubles/triples) once every 4 sessions, or 3 depending on how fast I adapt and plateau.

Good stuff today. Finally nice pumps. The carl's jr chilli cheese fries I had yesterday really helped. Haha!

 

[Reddit]

I tried meadows row today. Very nice Thanks bro!

 

[derrickgyn]

19/04/13
Weighted pullups +40kg x3/3/3/3 +30kg x5/5 +20kg x10
Close neutral grip pulldowns 180lbs x8/8 170lbs x8
1 arm BB row 15kg x12/12 12.5x12
Bent over BB row 80kg x12/10/15 60kg x15 (was alot more explosive on later sets)
1 arm DB row 20kg x15/15
Chest supported DB row 14kg x20/15

Flying off to perth tonight! Will have access to a gym with lots of space/weights/heavy DBs/hammer strength. And also cheap meat!!!! omg dem gainz. Will get pics to post when I'm back on the 29th!

 

[sazuro]

hyugeeeee! dont forget the hot aussie fitness chicks (if any)

 

[derrickgyn]

21/04/13
Squats 130*1 100*8/8/8
Some deadlifts
Some leg presses

I swear the weights used in clubfitt is under weighted. Weights in aus feel heavier.

 

[galapogos]

21/04/13
Squats 130*1 100*8/8/8
Some deadlifts
Some leg presses

I swear the weights used in clubfitt is under weighted. Weights in aus feel heavier.

This effect happens often when I go to a new gym - I neve lift as much in the 1st workout. The traveling probably doesn't help either.

 

[derrickgyn]

23/04/13
Incline bench press 90*5/4/3
Low incline db press 27.5*12/11/9
Hammer strength shoulder press 40*12/12/12 some drop sets
Hammer strength low incline bench some
Hammer strength flat bench some
Cable crossovers some

 

[sazuro]

Whoa all the hammer strength machines I want to try all those. Meh.