derrick's training log

[derrickgyn]

Where's my popcorn. Damn it.

Cheese popcorn you ****

 

[derrickgyn]

Yeah as I expected. Went deeper for this session. Back appears to be slightly rounded.

 

[Alberttee]

Awesome

All I want to say is good job & keep it up

 

[derrickgyn]

21/11/13
1 arm db row
40kg*10 45kg*10 50kg*7/7
Wide grip lat pulldown
75kg*8/8/8/7
Close neutral grip pulldown
52kg*10
Seated cable row
61kg*10 63.5kg*10 66kg*10 70kg*12

Did seated rows instead of the close grip pulldowns. I get a pain in my shoulder at the top end range of motion..die lah die lah

 

[BradLee]

May I know which gym is that got a number of squat/power rack so good

 

[sazuro]

Gymboxx at Bishan.

 

[derrickgyn]

22/11/13
Flat bench press
90kg*5 95kg*5 100kg*4+1/3/3 90kg*7+1
Overhead press
50kg*8 55kg*8 60kg*8/5+1
Dips
+10kg*12/11/8+3+2 (rp)

Consider flat bench to be a PR since I could match the previous session, comparing the 95kg and 90kg. Overhead press was alright i guess..

 

[derrickgyn]

23/11/13
Back squat
110kg*6 120kg*6 130kg*6 (NEW 6rm!!)
Leg press 4s eccentric
6pps*10 7pps*10 8pps*10 9pps*10
Lying leg curl
36kg*15/15/11+3+2 (rest pause)

I was wondering if I should use the same weight as last week (110, 115, 120) but I decided to take it easy this session because my squats have somewhat slowed down in terms of progress. Did 110*6, and 120*6 for feel, before going in for a PR with 130. Pleasantly surprised that I managed to get 6 reps.

 

[happydude]

Any tips on how to increase OHP ? I'm just terrible at it. Does doing shoulder press with dumbbells help or just focus on OHP ?

Mirin' those delts man.

 

[derrickgyn]

Any tips on how to increase OHP ? I'm just terrible at it. Does doing shoulder press with dumbbells help or just focus on OHP ?

Mirin' those delts man.

Hmm I've always been very delt dominant. It really depends. The barbell version is very different from the dumbbell version in terms of ROM, with dumbbells providing more ROM. Strength wise I would definitely recommend you do the barbell version seated. When I could press 90kgx1 seated I was only doing 60kgx8? Core strength and overall stability tends to be the limiting factor.

Focus on dumbbells for the higher reps, i.e. more than 8 reps. Anything less than that I would find the barbell more appropriate.

 

[derrickgyn]

Depth for 130*6

 

[derrickgyn]

24/11/13
Weighted semi supinated grip pullup
30kg*4/4/4/4/4/4
1 arm BB row
30kg*10/8/10/10
Wide grip lat pulldown
57kg*12/12/10

 

[derrickgyn]

25/11/13
Low incline db press (3)
30kg*6 35kg*6 40kg*6/7/3 35kg*6
Seated db press
27.5kg*5 22.5kg*7 20kg*10 17.5kg*12
Side laterals
Face pull (7)
16.25kg*12/12/12

Gah fck low incline setup was bad for the last set. Didn't get it up on the first try -.-
Seated presses weren't too good either. Decided to drop weight and get in more volume instead.

 

[derrickgyn]

26/11/13
Back squat
120kg*5 130kg*5 140kg*2/1 120kg*5/5/4
Lying leg curl
43kg*12/11+1/7+3+2
Leg extension w flex
50kg*15+43kg*12

130*5 felt pretty smooth. But 140 zzz

 

[derrickgyn]

27/11/13
1 arm DB row
40kg*10 45kg*10 50kg*8/8
Wide grip lat pulldown
79kg*8/8/7/6
Bent over barbell rows
60kg*12/12/12/11
Wide grip seated rows
43kg*15/15/15/15

 

[derrickgyn]

28/11/13
Flat bench press
40kg*5 60kg*5 80kg*3 90kg*1
95kg*3/3/3/3/3/3/3
Overhead press
60kg*8 65kg*5 60kg*7 60kg*6 (PR)
Close grip bench press
80kg*5
Weighted dips
+15kg*13/10/7+2+1 (rest pause - PR)
EZ bar french press
Bar+5kg*12/15/15/15

 

[derrickgyn]

29/11/13
Back squat*
120kg*6 100kg*8/8/6 60kg*20

Weak as sh*t today. Deload session.

On an unrelated note...

ORD LOH!!!!!!

 

[Manganese]

ORD LOH!!!!!!

Indeed

Woot, Pink IC ahoy!

 

[sazuro]

Take care, brother. Enjoy the holiday.

 

[derrickgyn]

02/12/13
A1) Low incline DB press
20kg*10 25kg*10 30kg*8 35kg*8/7
A2) 1 arm DB row
37.5kg*12/12/12
B1) Overhead press
60kg*7/5/4
B2) Wide grip pullup
10/8/8
Dips
+15kg*12/7/6+4p
Lateral raises
12.5kg*15/15/15

Trained at a gym in perth today. Wasn't very good, haven't been eating as much as i used to and the lack of sleep is also an issue. Gonna fly to brisbane tonight..