derrick's training log

[derrickgyn]

Very legit stuff. Congrats man. What pre and/or intraworkout helps you most with strength and energy in your opinion? Not referring to pump and all those bb related effects.

Thanks. For preworkouts, any type with caffeine would do. The rest is just fluff to me. IME those with glucuronolactone AND caffeine win hands down. Otherwise, just plain caffeine and some L-tyrosine and acetyl l-carnitine.

Intra I stick strictly to branched chain dextrin and casein hydrolysate (peptopro). It's basically t-nation's plazma. Makes a huge difference for me esp when I'm training at such a high frequency. I packed 50g HBCD and 15g CH for today and it wasn't enough. Felt miserable during my leg curls because I was out of gas.

 

[liftstrong]

Thanks. For preworkouts, any type with caffeine would do. The rest is just fluff to me. IME those with glucuronolactone AND caffeine win hands down. Otherwise, just plain caffeine and some L-tyrosine and acetyl l-carnitine.

Intra I stick strictly to branched chain dextrin and casein hydrolysate (peptopro). It's basically t-nation's plazma. Makes a huge difference for me esp when I'm training at such a high frequency. I packed 50g HBCD and 15g CH for today and it wasn't enough. Felt miserable during my leg curls because I was out of gas.

homemade plzama?? sic pls. haha where do you get the ingredients? iherb?

 

[soteyh]

way to go! cleared your 2014 goal so early in the year!


another rafflesian signing in too bad I don't have any more tees or maybe I could hit my goals in march...

 

[derrickgyn]

homemade plzama?? sic pls. haha where do you get the ingredients? iherb?

Truenutrition

 

[derrickgyn]

way to go! cleared your 2014 goal so early in the year!


another rafflesian signing in too bad I don't have any more tees or maybe I could hit my goals in march...

Thanks!

I'm guessing you're in your twenties? Hah I kept that shirt because it used to be way to big when I was a skinnyfat 62kg back in JC.

 

[soteyh]

Thanks!

I'm guessing you're in your twenties? Hah I kept that shirt because it used to be way to big when I was a skinnyfat 62kg back in JC.

late thirties! shows how little they have changed their design over the years!

 

[galapogos]

One day I'll wear my RJC Gryphon Athlete tee to squat, maybe can set PR too

 

[Bear943]

Uncut vid.

Good progress. 4 pps is where things start getting interesting. Do watch out for imbalances or bad habits developing because the effects are magnified when the load gets serious.

 

[derrickgyn]

Good progress. 4 pps is where things start getting interesting. Do watch out for imbalances or bad habits developing because the effects are magnified when the load gets serious.

Thanks bear! Hoping to reach 200 by aug before i start school. Yeah i will! Probably will go get some soft tissue work done when i get the cash.

 

[Ragemage]

Truenutrition

Do u buy the ingredients seperately or order the custom mix?

 

[derrickgyn]

Do u buy the ingredients seperately or order the custom mix?

I buy them separately so I can mix whenever needed depending on what I'm going to train that day.

 

[derrickgyn]

20/03/14
Machine press
115lbs*12 135lbs*10 155lbs*8 175lbs*9 (2 rep PR)
Incline smith press (4)
60kg*12 70kg*10 80kg*7 85kg*5+70kg*4+60kg*4+50kg*3+40kg*3+20p
High incline db press (8)
15kg*15/15/15/12
L-lateral raises
9kg*15/15/15/15
Lateral raises
9kg*20/20/20/20
Rope overhead extension
16.25kg*12/12/12

Smith was sh1t. Not sure why but on monday i got a PR on the first exercise and the subsequent ones were baddd.

 

[Ragemage]

I buy them separately so I can mix whenever needed depending on what I'm going to train that day.

Thks...looking forward to trying out some.

 

[ROCKET LAUNCHER]

think you had way more in you. 4 plate speed was quite fast. gj brah

 

[derrickgyn]

Neutral grip chinup (85.3kg)
+20kg*6/6/6/6+negative
Seated cable row
70kg*12 79kg*10 89kg*8 98kg*8
1 arm pulldown
43kg*12/12/12+20s hold
Wide grip pulldown
43kg*12 52kg*12 61kg*12
Standing calf raises (4s stretch/flex)
90kg*10/10/10/10/10
Donkey calf raises (4s stretch/flex)
50kg*10/10/10/10/10

Okay i'm burnt out. Guess i pushed the upper body wayyyy too hard and too often. The workouts i'm doing are designed for once a week and i made the big mistake of doing it twice a week for chest and back.

Motivation has been dipping, and i feel permanently tired despite the amount of supplemental support and calories being taken in. Hell, i literally died for 2 hours on my bed after i trained today. And this wasn't even a tough workout.

Starting work on monday. I will be doing a minimalistic upper/lower split while dropping my cals to about 2.5k for the first 2 weeks, while i begin "base building". As i approach higher intensity my cal intake will start increasing. But for now i would like to back off on the carbs a little to restore optimal insulin sensitivity before i smash carbs once more.

I will also be focusing heavily on bicep/tricep work during my low volume phase. For the simple fact that my arms are sh1t tiny for the delts and back that i sport. My quads completely swallow up my upper body, midback and lats dominate the arms..sigh.

 

[derrickgyn]

22/03/14
Back squat
145kg*5/5/5/5/9
Safety bar squat
115kg*5/5/5/5/10
Reverse hyperextensions
20/20/20

Damn...i survived.

 

[derrickgyn]

23/03/14 AM session
A1 Ez bar curl
40kg*10/10/10 30kg*20
A2 PJR pullovers
32.5kg*10/10/10/15
B1 EZ bar rope extension
31.25kg*12/12/12/12
B2 Rope cable curl
21.25kg*12/12/12/12
C1 Incline bench db curl
12.5kg*10/10/8/8
C2 Overhead rope extension
18.75kg*15/15/15/15
CGBP
60kg*12/12/20

Gonna do calves at night. Motivation 1/10..overreaching complete. Running on pure willpower now.

 

[liftstrong]

23/03/14 AM session
A1 Ez bar curl
40kg*10/10/10 30kg*20
A2 PJR pullovers
32.5kg*10/10/10/15
B1 EZ bar rope extension
31.25kg*12/12/12/12
B2 Rope cable curl
21.25kg*12/12/12/12
C1 Incline bench db curl
12.5kg*10/10/8/8
C2 Overhead rope extension
18.75kg*15/15/15/15
CGBP
60kg*12/12/20

Gonna do calves at night. Motivation 1/10..overreaching complete. Running on pure willpower now.

keep trucking bro! on another note, you just finished army and are waiting for uni?

 

[derrickgyn]

keep trucking bro! on another note, you just finished army and are waiting for uni?

I orded in dec last year. Yep waiting for school to start in aug. Will be starting work tmr though.

 

[derrickgyn]

23/03/14
Standing calf raises (4s stretch/flex)
100kg*8/8/8/8/8
Donkey calf raises (4s stretch/flex)
55kg*10/10/10/10/10
Seated calf raises (2s stretch/flex)
40kg*10/10/10/10/10

Gonna rest them calves for a week before I hit them again. Amongst everything, my calves made the most progress. Probably because they were underdeveloped and undertrained to begin with.