derrick's training log

[derrickgyn]

A1 Dips
79.1kg+50kg*6/5/5 BW*20
A2 Close supinated grip pulldown
195lbs*6/5/5
Lying leg curl
23kg*15 30kg*15 36kg*15 43kg*12
Incline bench db curl
12.5kg*8/8/8
Overhead rope extension
23.75kg*10/10/8+2
Seated calf raise (4s stretch/flex)
50kg*10/10/10/10
Standing calf raise (4s stretch/flex)
80kg*10/10/10 80kg*8+60kg*6+40kg*6
Chest supported rear delt fly
12.5kg*20/20/20

F**king dips were sh1t. Did 40*6/6/6/8 but this week 50*6 was zzzz hard..if tuesday's session is bad i will drop the volume further.

 

[pekipom]

nice lah. 200kg squat by August

 

[Beastosterone]

I think u should thank the guy in army green tee for staring at u, else u probably wont be able to squat 170kg lol.

 

[derrickgyn]

I think u should thank the guy in army green tee for staring at u, else u probably wont be able to squat 170kg lol.

Huh? That's my friend. I told him to keep an eye on my depth for me. FYI he squats 200 so he's no run of the mill lifter lol

 

[derrickgyn]

21/04/14
Banded hip IR
Banded anterior hip release
Static hip flexor stretch on box
Foam roll ITB
Foam roll rectus femoris
Foam roll TFL
Cross leg adductor stretch
Glute max stretch
Banded shoulder rotation + lat stretch

Seated leg curl with flex
25kg*15 30kg*15 35kg*15 40kg*15

 

[.:Jiawei:.]

Strong squats man. What size did you go with the SBD knee sleeves? Did you size them down?

 

[derrickgyn]

Strong squats man. What size did you go with the SBD knee sleeves? Did you size them down?

I measured calves at 15.5, used a tight fit measurement and ended up with a L. It's more difficult to wear than just slipping them on but it is perfectly comfy and wearable.

 

[liftstrong]

hey derrick, do you mind sharing how much it usually costs you to get your stuff from true protein. looking into it but afraid that the shipping will explode my wallet

 

[derrickgyn]

hey derrick, do you mind sharing how much it usually costs you to get your stuff from true protein. looking into it but afraid that the shipping will explode my wallet

Lo, that depends on the weight. I had 100+ shipping before. Coupled with the $400 limit your choices are pretty limited.

 

[liftstrong]

400$ sounds pretty expensive. probably gotta stick with iherb amd fitlion. Thanks!

 

[derrickgyn]

22/04/14
Flat bench press (paused)
115kg*2/2/2/2/2
Overhead press 5x3
70kg*3*72.5kg*3*75kg*3*77.5kg*3*80kg*4 (PR)
Weighted pullup*
78.8kg+35kg*5/5/4
Chest supported row
80kg*8/8/8/8
Circuit:
Rope pulldown x12
Rope hammer curl x12
Lateral raises x12
Repeat 3 times, no rest
Pec deck
40kg*15/15/15/15

 

[derrickgyn]

23/04/15
Back squat
140kg*1 160kg*1 170kg*1
130kg*6/6/6/6
Paused squats
110kg*2/2/2/2/2
Seated leg curl
35kg*15 37.5kg*15 42.5kg*15 45kg*15
Glute ham raise
4/4/4/3

Squats were tiring. GHR is brutal..hamstrings felt like they were gonna rip off my legs. Good pumps from the seated leg curl. Me likey.

 

[fishbuff]

your squat form is excellent.

 

[derrickgyn]

your squat form is excellent.

Thanks for the kind words. I spent a lot of time developing my technique. Glad it paid off.

 

[derrickgyn]

25/04/14
Flat bench press
105kg*5/5/5/5/5
Seated db press
30kg*8/8/5
Wide grip pull up
10/10/5+3+1+1
Chest supported row
70kg*10/10/10
Hammer strength chest press
60kg*10/10/9
Offset grip db curl
7.5kg*10/10/10
Db wrist curl
5kg*20/20/20/20+20s hold
Pinwheel extended set
10kg*12/10/8/6

Whew managed to complete the bench 5x5. Db presses dropped though..:/

Noticing a trend. Every 3 weeks (which is 6 sessions/movement), i will reach a peak before i start dropping off. Im on my 4th week this week and it hasn't been very good. Maybe poliquin's recommendation to vary workouts every 4-6 sessions is true.

 

[derrickgyn]

26/04/14
Back squat
120kg*1 140kg*1 160kg*1 170kg*1
120kg*8/8/8
Seated leg curl
45kg*15 50kg*15 55kg*15 60kg*15
Snatch grip romanian deadlift
60kg*12 70kg*10 80kg*8 90kg*10 (PR)
Leg extension
45kg*15/15/15/15
Reverse cable curl
15kg*15/15/15/15

Felt pretty good today. Smooth but slightly slow 170, did not attempt further. Work sets were fast but damn i was out of breath. PR for snatch grip RDLs, yayyyyy. New preworkout helps.

 

[derrickgyn]

27/04/14
Decline bench press
70kg*8 80kg*8/8/8/8
Close grip pull up
155lbs*8 175lbs*8/8/8/8
Lying tricep extension
Bar+10kg*10/10/10/9
Offset grip preacher db curl
8kg*10/10/10/8
Pinwheels extended set
12.5kg*10/8/6
Seated calf raise (4s stretch/flex)
50kg*10/10/10/10
Standing calf raise (2s stretch/flex)
80kg*10/10/10/9+60kg*20/20+9

 

[derrickgyn]

28/04/14
Seated leg curl
45kg*15 50kg*15 55kg*15 60kg*15 40kg*16

Lots of static stretching. Flexibility is a ton better.

 

[derrickgyn]

29/04/14
Incline bench press (paused)
90kg*3/3/3/3/3
Overhead press
70kg*3 75kg*3 80kg*3 85kg*3 (PR)
Semi supinated grip chin up
77.6kg+30kg*5/5/5
Tbar row
40kg*8 45kg*8 50kg*8/8

A1) Pec deck
47kg*15/15/12
A2) HS chest press
50kg*10/10/8

Db wrist curl
7.5kg*25/25/25+20s hold
Pinwheels extended set
15kg*10/8/6

Inclines felt damn easy. I ended up cutting my rest times to 2min-3min. Probably had another 2/3 in the tank. PR on OHP again. Chinups were easier too.

 

[derrickgyn]

30/04/14
Back squat
120kg*1 140kg*1 160kg*1 170kg*1 180kg*0
135kg*6/6/6
Pause squats
120kg*2/2/2
Seated leg curl
50kg*12 55kg*12 60kg*12 65kg*12
Glute ham raise
8/8/8
Leg extensions
45kg*12/12/12

Failed a 180..didn't have the fight in me to grind it out like i had yesterday with my OHP. Work sets getting quite hard..will start to taper off my reps starting next week.

On a brighter note my GHR is significantly easier! Yayyyy