derrick's training log

[CallmeZen]

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.

hey. just curious, do you do the donkey calf raises w/ the barbell? googled what it is and it looks kinda weird. haha, wonder if you get stares from people from doing it!

 

[derrickgyn]

hey. just curious, do you do the donkey calf raises w/ the barbell? googled what it is and it looks kinda weird. haha, wonder if you get stares from people from doing it!

Smith machine. Use the p*ussy pad cos it will hurt with the bar applying pressure on the lower back. Set up bent over under the bar with the racked bar resting on your tailbone region, unrack by raising up and backwards so the bar rolls slightly higher. It will also prevent the bar from continuously hooking back onto the rack during your set.

Yeah some stares but hey it works!

 

[derrickgyn]

Oh yeah and i also do my standing calf raises with the smith. Doesn't make any sense to do it with a free weight barbell because balance will be a huge limiting factor, not to mention how potentially dangerous it could be if you lose your balance. Whoop goes your ankle.

 

[derrickgyn]

Incline bench press
80kg*5 85kg*5 90kg*5
Overhead press
50kg*5 55kg*5 60kg*10
1 arm dumbbell row
40kg*8 42.5kg*8 45kg*8
Wide grip pullup
10/10/10

Deload week. Cutting also. Weighed in at 82.9kg. Didn't go to failure for anything. Pleasantly surprised by OHP, could have gone for 12.

 

[derrickgyn]

26/03/14
Back squat
140kg*3 150kg*3 160kg*5 (PR) 165kg*3 (PR) 170kg*1 152.5kg*3/3/3/3/3
Reverse hypers
+2.5kg*20/20/20

Bar felt slow today. I think its because i've lost a lot of water weight just by moderating my carb intake. Bw is 82, down 3.5kg from last week. My belt didn't feel as tight as last week so maybe that's why the reps weren't as solid as i expect.

Anyway still did 160*5, improved from last weeks 160*4. Also 165*3 vs last weeks' 165*2. Wanted to get a double for 170 but i racked it after the first (excruciating) rep.

152.5 felt a lot harder than last weeks 150. I ended up resting 8mins in between sets. Satisfied that i got all my reps in for the day.

 

[galapogos]

If one day you switch to weightlifting, I think you'd go pretty far.

 

[derrickgyn]

If one day you switch to weightlifting, I think you'd go pretty far.

Haha I don't think that will ever happen. My mobility is a huge problem and it has only been getting worse. Stepping up the prehab work and stretching but I think it will be forever before I can even overhead squat properly.

 

[thelastname]

very very impressive weights even in your deload.

 

[derrickgyn]

Weighed in at 82.1kg today.

Today's meals:

5 whole eggs + 4 whites + 15g grassfed butter - 500cals (45 P)

75g HBCD 25g Peptopro - 400cals

2 scoops whey + 70g raw oats - 470cals (55 P)

100g rice + 230g chicken breast - 600cals (60P)

180g grassfed striploin + 4 slices bacon - 500cals (45P)

180g grassfed striploin + 4 slices bacon - 500cals (45P)

Been doing 3000cals since monday to shed some fat that I put on. A little to early to judge if fat loss is happening, but I've already dropped 3kgs. Was holding tons of water..

 

[derrickgyn]

very very impressive weights even in your deload.

Only deloading for upper body. Squats as per normal.

 

[Manganese]

152.5 felt a lot harder than last weeks 150. I ended up resting 8mins in between sets. Satisfied that i got all my reps in for the day.

How long do you normally rest?

 

[thelastname]

Weighed in at 82.1kg today.

Today's meals:

5 whole eggs + 4 whites + 15g grassfed butter - 500cals (45 P)

75g HBCD 25g Peptopro - 400cals

2 scoops whey + 70g raw oats - 470cals (55 P)

100g rice + 230g chicken breast - 600cals (60P)

180g grassfed striploin + 4 slices bacon - 500cals (45P)

180g grassfed striploin + 4 slices bacon - 500cals (45P)

Been doing 3000cals since monday to shed some fat that I put on. A little to early to judge if fat loss is happening, but I've already dropped 3kgs. Was holding tons of water..

hmmm do i have to do a break down on macros or can i just count calories like you?

 

[derrickgyn]

How long do you normally rest?

As I'm ramping up, about 5-6mins. Usually my back off sets i'll rest 3-4mins but i was particularly gassed out today so i took longer breaks. I don't like to accumulate muscular fatigue when i'm training for strength, really just focus on perfect technique, explosiveness and quality reps.

 

[derrickgyn]

hmmm do i have to do a break down on macros or can i just count calories like you?

I count everything except for fat (which can be derived since it makes up the remainder of the caloric intake). A breakdown is impt because you need to adjust macros as the cals start decreasing.

 

[derrickgyn]

Meals for today
Grassfed striploin and bacon - 500cals
Shake and cashews - 400 cals
Grassfed striploin and bacon - 500 cals
Shake and cashews - 400 cals
Shake and oatmeal - 500 cals
Intraworkout - 250cals
150g pasta 200g cooked chicken breast - 700 cals

3250 cals.

 

[derrickgyn]

28/03/14
Low incline db press
35kg*8/8/8
Seated db press
25kg*8/8/10
Lat pulldown (facing away)
55kg*10 60kg*10 65kg*10
Chest supported row
35kg*10 40kg*12 45kg*12
Lateral raises
10kg*20/20/20
Pushups on step
20/20/20

 

[soteyh]

why facing out for the lat pull down? got chio bu?

 

[derrickgyn]

Haha better contraction i feel.

 

[derrickgyn]

29/03/14
Back squat
150kg*5/5/5/5/5
Safety bar squat (atg, beltless)
120kg*5/5/5/5/5
Conventional deadlift (deficit, beltless)
160kg*1 180kg*1 190kg*1 (PR) 140kg*4

Squats were bad. From the first set i could tell i was in for a rough ride. Hit 145*9 last week but only got the minimal 5x5 today, which was pretty much all the way to technical failure already. Same went for ssb..but then something funny happened..

Noticed a pretty thick block of wood at the corner of the gym. Began to do some deficit deads which actually felt pretty greased after all the squatting. Kept adding weight until i pulled a pretty easy 180. Stopped at 190 because i was beginning to lose power at lockout..understandable after all the squatting, hips were fried. Don't want to have to grind any reps.

Pulled 200 with a belt exactly 6 weeks ago. Pulled 190 today after all the squatting, BELTLESS, off a freaking high deficit. Not a bad session afterall.

 

[derrickgyn]

190kg off 3 inch deficit, no belt, no chalk, mixed grip.