derrick's training log

[derrickgyn]

20/01/14
Slight incline db press
20kg*8 25kg*8 30kg*8
35kg*8 40kg*10/7 35kg*7
Seated db press
25kg*10/10/8/7
Lateral raises
17.5kg*15/15/15/12+12.5kg*12
1 arm pec deck
95lbs*15/12/12

 

[derrickgyn]

21/01/14
Bent over barbell row
80kg*8 100kg*8/8 90kg*8 80kg*10
1 arm db row on bench
30kg*12/12/12/12
Wide grip pulldown
70kg*8/8 61kg*10/10
Seated cable row
70kg+block*12/12/12
Triple dropset: 70kg+block*10/10/10/10

Slowing tapering up volume and leaning towards bodybuilding style back workouts: focus on contraction, maintaining tension, and getting full range of motion.

Barbell rows felt hard since I have not done them for a long time. I hit 100kg for 15 reps in mid 2013. Anyway my decision to change up my main exercise was done on the fly so in retrospect it wasn't as well thought out as it should have been. I would have done the dumbbell rows before doing the barbell rows so i wouldn't have to use heavy weight (less stress on lower back).

Anyway the pumps for today's session was much much better than my other sessions. The db rows were refreshing since i have always done them supporting myself against the db rack, hence a more upright and mechanically favourable position, vs a horizontal torso supported on a bench. Damned good contractions pulling in an arc.

 

[derrickgyn]

22/01/14
Back squat
120kg*4 130kg*4 140kg*5/4/4/4 (PR)
Leg press (4s eccentric)
7pps*10 8pps*10 9pps*10 10pps*10
Lying leg curl
36kg*20+30kg*12+23kg*12

Fuuuuk yeaaaaaaaa 3pps. Tapering up my sets and dropping the reps to increase intensity, after doing a accumulation phase for about 6 weeks.

 

[derrickgyn]

140kg x 5

 

[xerref]

Lol fatass with inhuman strength. U destroyed alot of our pride.....

butterfly situps ftw. will srsly speed you up. can even do them with a pulled groin.

 

[Manganese]

140kg x 5

Fuark, good sh1t man. Couldn't see properly but I assume high-bar?

 

[derrickgyn]

Fuark, good sh1t man. Couldn't see properly but I assume high-bar?

Yep high bar. I get plenty of forward lean with the high bar, low bar just tilts me over, lol.

 

[derrickgyn]

23/01/14
Incline bench press
85kg*6 90kg*7
Flat bench press
80kg*6 90kg*9+1 (PR)
Overhead press
65kg*6 60kg*7/6/7
Lateral raises
17.5kg*15/15/15/15+12.5kg*12partials
Rear delt fly on bench
12.5kg*15/15/15/50
Lying tricep extension + CGBP
Bar+10kg*20/20/20

Did incline bench just to test my suspicion of burning out the movement..i was right. Did flat bench, getting a PR on flat confirmed it. Gonna do flat for 3-4 weeks before hopping back to incline.

OHP was fine..65kg*6. Added 5kg from last week which is close to ~10% but could still make the 6-8 rep range.

 

[derrickgyn]

24/01/14
Weighted semi sup pullup
+20kg*8/7/7/6
Meadows row
25kg*10 30kg*10 35kg*10 37.5kg*10/10 30kg*10+25kg*10+20kg*10
Wide grip pulldown
70kg*10/10/10/10
Seated cable row
79kg*10/10/10/10+70kg*10+61kg*10+52kg*10
Incline bench db curl (4sec eccentric)
6kg*12/12/12/12
Barbell curl
12.5kg*12/12/12

 

[derrickgyn]

25/01/14
Lying leg curl
36kg*10/10/10/15
Back squat
130kg*8/8/8 100kg*15 (PR)
Dumbbell romanian deadlift
20kg*15 25kg*12 20kg*12
Lying leg curl
30kg*20+23kg*15+18kg*15+18kg*12partials

Woo. I was literally seeing stars after every set of the 130s. Squats are beginning to get very, very tough. I'm glad i started light. Looks like next week will be a 4x6 week. 100kg*15, finally managed to work up to my previous best reps with 2pps

This quote came to mind as i was squatting. "It never gets any easier..you only get stronger." 100% truth.

 

[derrickgyn]

PM session: arms

A1) Close grip bench press
60kg*12/12/12/12/12
A2) Incline bench db curl
8kg*12/12/12/12/12
B1) Lying tricep extension
Bar+10kg*10/10/10/10/10
B2) EZ bar curl
Bar+10kg*10/10/10/10/10
Barbell curl
12.5kg*15/15/15/15/15
Chest supp rear delt fly
12.5kg*15/15/15/15/15+10p+10p

 

[derrickgyn]

26/01/14
20min fasted cardio
Lying leg curl
36kg*30/18+2p/12+18p
Romanian deadlift
40kg*12/12/12
Incline bench db curl (4s ecc)
12.5kg*8/7/7
Scott curl (4s ecc)
10kg*7/7
Standing calf raise
60kg*15 70kg*12 80kg*10 90kg*9 100kg*8+15 bottom partials+15 top partials

 

[derrickgyn]

27/01/14
Slight incline db press
20kg*8 25kg*8 30kg*8 35kg*8
40kg*12/8/7 35kg*9
Seated db press
27.5kg*8/8/6 22.5kg*7
Lateral raises
17.5kg*15/15/15/15+10a+15p
Manual resistance low inc db fly
8kg*12/10/10/10+5+10a

Laterals and flyes killed me...

 

[derrickgyn]

28/01/14
1 arm db row
30kg*12/12/12/12
Bent over barbell row
60kg*10 80kg*8/8/8/8+60kg*8
Wide grip lat pulldown
70kg*10/10/8/8*5a
Seated cable row
79kg*10/10/10
79kg*12+70kg*10+61kg*10+52kg*10+43kg*12+34kg*12p

 

[derrickgyn]

29/01/14
Back squat
140kg*6/5/5/4
Leg extension
36kg*20 43kg*20/20 50kg*20
Leg press (4s eccentric)
5pps*12 6pps*12 7pps*12 8pps*12
Lying leg curl
36kg*20/15/14/11+3+2+17p

Shag balls. Woke up with my lower back feeling really tender and achy. I had to spend a good amount of time on the foam roller and doing cat-camels to get me going.

 

[derrickgyn]

30/01/14
Flat bench press
90kg*6 95kg*6 100kg*8 105kg*3+2
Overhead press
65kg*6/6/6/5
Lateral raises
20kg*12/12/12/12+15kg*10+10kg+10+10p
Chest supported rear delt fly
12.5kg*20/20/18/18+7kg*20+7kg*50 (rear delt row)

 

[derrickgyn]

01/02/14
Weighted semi sup pullup
+20kg*8/8/7
Wide grip pullup
10/10/13a
Meadows rows
30kg*12 35kg*12 40kg*12
40kg*12+35kg*10+30kg*10+25kg*10
Wide grip pulldown
61kg*block*10/10/9/10
Seated cable row
79kg*12/12/12/12
1 arm db row
20kg*15/15/15

Super shag..meadows rows huge drop set made me nauseous.

 

[derrickgyn]

02/02/14
Lying leg curl
36kg*15/15/15
Back squat
135kg*7/8/6/5 100kg*18
Leg extension w/ hold
43kg*20 50kg*20 57kg*20

 

[derrickgyn]

03/02/14
Slight incline db press
40kg*11/9/7/6
Seated db press
27.5kg*9/8/7 22.5kg*9
Lateral raises
20kg*15/12/12/12+12.5kg*12+50p
Partner assisted db fly (3)
8kg*12/12/12/12+12+12a
Machine press
75lbs*12/12/12

 

[derrickgyn]

04/02/14
1 arm db row
32.5kg*12/12/12/12
Bent over barbell row
60kg*12/12/12/12
Wide grip pulldown
52kg+block*15/15/15
Standing calf raises (4s stretch/hold)
60kg*15 70kg*12 80kg*10 90kg*8 100kg*7+90kg*7+80kg*6+70kg*5