derrick's training log

[derrickgyn]

28/12/13
Lying leg curl
36kg*12 43kg*12/10
Back squat
110*8/8/8
1.5 squat
60kg*5/5/5/5/5/5

1.5 squats are a killer. My quads were burning for 10mins after the sets were done.

 

[derrickgyn]

29/12/13
Fasted cardio
Incline 9, speed 5.5 60mins

 

[derrickgyn]

30/12/13
Slight incline db bench
20kg*8 25kg*8 32.5kg*8 35kg*8 37.5kg*10
Seated db press
22.5kg*10 25kg*10 27.5kg*8
Lateral raises
15kg*12/12/12
1-arm pec deck (alt no rest)
75lbs*15/15/15

Think the db bench was a PR. But that might just be due to a lower incline. Bench is 1 notch above flat. Seated presses and laterals were decent too.

 

[derrickgyn]

31/12/13
1 arm db row
20kg*12 30kg*10 40kg*6 42.5kg*10 45kg*10 47.5kg*10 50kg*8+5/12 (PR, L/R)
Semi sup chin up
10/10/8
Wide grip pulldown
52kg+block*12/12/11
Rear delt fly
12.5kg*15/15/15

Yay PR on db row. Haven't hit 50 for more than 8 reps before, and got a surprising 12 today.

 

[sazuro]

Wa lau why you left Gymboxx so fast!

 

[derrickgyn]

Wa lau why you left Gymboxx so fast!

Wa lau why you come Gymboxx so late!

 

[sazuro]

good response, fair enough!

 

[derrickgyn]

01/01/14
Back squat (oly shoes no belt)
110kg*6 115kg*6 120kg*6
Leg press*
7pps*10 8pps*10 9pps*10
Donkey calf raises
Gf*20 Gf+20kg*20/20

Man its 2014 already. Starting the year right by squatting deep and heavy. Yeahhhh modahfockaaa

 

[soteyh]

01/01/14

Donkey calf raises
Gf*20 Gf+20kg*20/20

Your Gf was carrying a plate?

 

[derrickgyn]

01/01/14

Donkey calf raises
Gf*20 Gf+20kg*20/20

Your Gf was carrying a plate?

Yeah. She would put it up on my back, sit on top, and make sure the plate doesn't fall off.

 

[derrickgyn]

02/01/14
Incline bench press
75kg*6 80kg*6 85kg*6 90kg*6 (PR)
Overhead press
60kg*8/7/5 50kg*7
Lateral raises
15kg*15/15/12/11
Rear delt fly
12.5kg*15/15/15/15

Incline bench was a close one. 90 was tough even though 85*6 felt smooth. Hope to beat my past PR of 100*2 on incline. OHP dropped though. Ah well.

 

[derrickgyn]

03/01/14
Weighted semi sup grip pullup
+17.5kg*6 +20kg*6 +22.5kg*6 +25kg*7
Suitcase row
20kg*8 28.75kg*10/10/10/10
Wide grip pulldown
52kg+2 blocks*12/12/12/10
Alt db curl
12.5kg*8/8/8

 

[sazuro]

Volume looks much lower than usual aye bro.

 

[derrickgyn]

No intensity techniques. Just ramping up on the first exercise and going hard!

 

[derrickgyn]

04/01/14
Lying leg curl
36kg*12 43kg*12 50kg*6+8p
Back squat
115kg*8/8/8
1.5 squats
60kg*5/5/5/5/5/5

 

[derrickgyn]

05/01/14
Incline db curl
12.5kg*8/8/6/5
Reverse grip bb curl + barbell curl
15kg*10+10*4 sets
High cable curl
6.25kg*10/10/10/9
Donkey calf raise (4s hold/flex)
Gf+20kg*12 (4s hold only) gf*15/20/20+lots of partials

 

[derrickgyn]

06/01/14
Slight incline db press
22.5kg*10 30kg*10
35kg*10 37.5kg*10 40kg*4 (??) 30kg*9
Seated db press
25kg*8/4 (??) 20kg*11
Lateral raises
17.5kg*12/12/12
1 arm pec deck
95lbs*12/12/12

 

[sazuro]

Whoa imba lateral raises.

 

[derrickgyn]

Whoa imba lateral raises.

Doesn't count for sh1t when my pressing is cowsh1t

Slight incline db was good for 35/37.5kg, but failed miserably at 40. Seated db press was just rubbish throughout. 25*8 on first set when i did 25*10 last week after a 22.5*10. Bah.

 

[derrickgyn]

07/01/14
1 arm db row
45kg*10 47.5kg*10 50kg*15/10 (R/L)
Semi sup chinup
10/10/7
Wide grip pulldown
61kg*12/10/9

PR for db rows. Left side is significantly weaker though.