derrick's training log

[Ghiosk]

Looks like u do this for a living?

 

[frostbyte88]

Looks like u do this for a living?

It's a lifestyle choice.

 

[Ghiosk]

Quite impressed by the standard of members here!

 

[derrickgyn]

23/10/13
A1) Incline cable curl
8.75kg*12/12/12/12
A2) Double rope extension
21.25kg*13/13/13/11
B1) Ez bar curl
Bar+10kg*12/12/12/12
B2) Lying tricep extension (2)
Bar+10kg*12/12/12/13
Incline bench db curl (6)
9kg*12/8/7
Dips
20/15/12

 

[tanyihao1]

why so many

quite impressed with the number of exercises in a single session of workout

 

[sazuro]

Mountain dog style, that's how we roll.

 

[derrickgyn]

25/10/13
Machine press
135lbs*15 155lbs*15 175lbs*8
Low decline smith press
70kg*15 75kg*9 80kg*8+60kg*8+45kg*8+35kg*8
Flat db press
30kg*10 32.5kg*6 25kg*9
Pec minor dip
64kg*15/15/15
Laterals
12.5kg*20/18/15/14
Rear delt row
20kg*20 27kg*20/20/20/20
Cable laterals
9kg*15/12+3/12+3
Machine dip
57kg*20/16/15
Bent over db fly
12.5kg*12/12/12/12
Standing calf raise 4sec flex/pause
60kg*10/10/10/10+30top partials

 

[derrickgyn]

26/10/13
Front squat
110kg*1/2/1/1 100kg*1
Back squat
100kg*5 110kg*5 120kg*4 130kg*1+100kg*5 110kg*5 120kg*4
Lying leg curl
36kg*12/12/10/8+30kg*6+23kg*10partials
Romanian deadlift
60kg*12 70kg*11 80kg*12 90kg*6+70kg*4
Leg extension with hold
43kg*15/15/15/20+36kg*10+30kg*15+23kg*15+30partials

Couldnt support the weight for front squags. Switched over to back squats which were better than expected.

 

[derrickgyn]

27/10/13
1 arm db row
40kg*15/15/15/15
Wide grip lat pulldown
61kg*12/12/12/8+52kg*5+43kg*8+34kg*8
1 arm bb row
5kg*10 15kg*15/15/15/15+10kg*10+5kg*10
Seated cable row
61kg*10/12/13 controlled negatives: 70kg*10/10/8+61kg*8+52kg*8+43kg*8
Straight arm pulldown 4 sec negative
13.75kg*16 18.75kg*8/10/8+2x dropset partials
Wide grip lat pulldown (tension)
34kg*12 43kg*12 52kg*8
Bent over barbell row
30kg*15/13/12

 

[derrickgyn]

28/10/13
Alt db curl 4s
20kg*5/5/4 15kg*6/6
Ez bar curl 4s
Bar+10kg*9/9/7/7+5kg*6
High cable curl
6.25kg*14/12/10
Seated calf raise 4s flex
60kg*12/12/10/9+40kg*10
Hanging leg raise
5kg*25/25/25

 

[derrickgyn]

NEW ROUTINE
29/10/13
Low incline db bench (3)
35kg*6 40kg*6/6/5 37.5kg*6
Seated db press
22.5kg*8 25kg*8/8 22.5kg*8
Rear delt fly
60lbs*15 75lbs*15 95lbs*15

 

[derrickgyn]

What I'm doing now:

Monday - rest

Tuesday - chest/delts
Low incline db press 4x4-6
Seated db press 4x6-8
Rear delt fly 3x12-15

Wednesday - legs
Back squat 4x4-6
Paused front squat 5x3
Lying leg curl 3x10-12

Thursday - back
1 arm db row 4x6-8
Wide grip lat pulldown 4x8-10

Friday - chest/delts
Flat bench press 4x4-6
Overhead press 4x6-8
Pec deck 3x10-12

Saturday - legs
Lying leg curl 4x10-12
Back squat 4x6-8
Leg press 4x8-10

Sunday - back
Weighted pullup 4x4-6
1 arm bb row 4x8-10
Wide grip lat pulldown 3x10-12

Roughly this is what I would do. Rep range will probably shift towards the lower end of the range as I progress. Time to go back to basics. Heavy weight, higher frequency.

 

[derrickgyn]

30/10/13
Back squat
100kg*5 110kg*6 112.5kg*6 115kg*5 120kg*4
Paused front squat 3count
60kg*3 70kg*3 80kg*3/3/3/3
Lying leg curl
36kg*12/12/12

 

[Bear943]

Derrick, I was clearing my PMs and saw some of the questions you asked back in 2011. Seriously you have progressed by leaps and bounds since then. Keep at it.

 

[derrickgyn]

Derrick, I was clearing my PMs and saw some of the questions you asked back in 2011. Seriously you have progressed by leaps and bounds since then. Keep at it.

Same here. I was clearing my sent folder and saw some of the questions I asked you in 2011, and some threads I started back then as well. I'm still learning new things today (just learnt how to really properly squat this week).

Just wondering where rundymc went. He gives proper advice and doesn't take newb nonsense but nowadays newbs are more defensive than they are to learn and take well-intentioned advice. Which I think is a huge loss on their part..

Gotta keep doing at it.

 

[derrickgyn]

31/10/13
1 arm db row
50kg*8/8/6+2/7+1
Wide grip lat pulldown
63.5kg*10/10 66kg*10/10
Close neutral grip pulldown
52kg*10 43kg*10/10/10

 

[Bear943]

Same here. I was clearing my sent folder and saw some of the questions I asked you in 2011, and some threads I started back then as well. I'm still learning new things today (just learnt how to really properly squat this week).

Just wondering where rundymc went. He gives proper advice and doesn't take newb nonsense but nowadays newbs are more defensive than they are to learn and take well-intentioned advice. Which I think is a huge loss on their part..

Gotta keep doing at it.

That's the reason why most are still under-developed after years in the gym and think that they can be more developed than them are a.using some top secret training protocol b.having access to some new classified supplement c.using dat dere celltech
hahaha.

Don't know where Rundy went as well. Rundy, Xander, Uncle Chay,Benz, Ketua, Gala and even FSM actually made coming here interesting with all the differing POVs and all.

 

[derrickgyn]

1/11/13
Flat bench press
80kg*5 85kg*6/6/6 90kg*6
Overhead press
40kg*8 50kg*6/6/6/6
Dips
15/13/11

Kinda disappointed with my OHP. Best was 60kg*12..

 

[derrickgyn]

2/11/13
Lying leg curl
36kg*12/12/12
Back squat
100kg*8 105kg*8 110kg*8
Leg press (feet high) 4sec eccentric
6pps*10 7pps*10 8pps*10 9pps*10 10pps*10

 

[derrickgyn]

3/11/13
Weighted pullups
20kg*6/6/6/6+1
1 arm bb row
10kg*10 20kg*10 22.5kg*10/10/10
Wide grip lat pulldown
52kg*10 54.5kg*10/10/10/10
Seated calf raise 4s flex
65kg*12/12/9/7
Overhead press
50kg*15
Standing calf raise 4s flex/stretch
60kg*10/10/10/10