derrick's training log

[derrickgyn]

21/05/14
Deadlift
135kg*3 152.5kg*3 170kg*7 (PR)
Back squat
120kg*5/5/5/5/5
Bent over barbell row
75kg*5/5/5/5/5
Barbell back extension
65kg*6/6/6/6/6

170kg x7 FUARKKKKK. PR was a 180kg x3, and 210kg x1. Looks like i'll be getting my 220 pretty soon.

 

[derrickgyn]

22/05/14
Seated calf raise (2s stretch/flex) 30s rest)
45kg*8x8 (too easy)
Standing calf raise (2s stretch/flex 45s rest)
80kg*8x8
Lying leg curl
30kg*10 36kg*10 43kg*10 36kg*10 30kg*10

 

[Leviathan]

22/05/14
Seated calf raise (2s stretch/flex) 30s rest)
45kg*8x8 (too easy)
Standing calf raise (2s stretch/flex 45s rest)
80kg*8x8
Lying leg curl
30kg*10 36kg*10 43kg*10 36kg*10 30kg*10

SOLID LA BRO!

 

[derrickgyn]

23/05/14
Paused flat bench press
77.5kg*3 90kg*3 100kg*5
Overhead press
65kg*5/5/5/5/5
Weighted semi sup grip chinup
78.2kg+25kg*5/5/5/5/5
Lateral raises
12.5kg*10/10/10/10/10
Rear delt flyes
8kg*15/15/15/15/15

Gah i wanted to get 7 for bench. Traps still aching from the 170x7 DLs..

 

[derrickgyn]

24/05/14
Back squat
120kg*3 135kg*3 152.5kg*3
Joker: 160kg*1
Deadlift
135kg*5/5/5
Seated leg curl
72.5kg*8/8/8/8
Glute ham raise
BW*11/11/11/15

 

[derrickgyn]

25/05/14
A1) EZ bar curl
Bar+7.5kg*10x8
A2) Ez bar lying tricep extension
Bar+7.5kg*10x8
No rest in between supersets

Rear delt flyes
8kg*20/20/20/20
Lateral raises
12.5kg*10/10/10

Seated calf raises (3s stretch/flex)
80kg*6/6 70kg*6/6 60kg*8/8
Standing calf raises (2s stretch/flex)
100kg*8/8/8/6+80kg*5+60kg*6+40kg*10

Standing db curl
12.5kg*10/10/10
Barbell curl
15kg*10/10/10 12.5kg*10/10/10/
Close grip barbell curl
12.5kg*10/10/10

 

[derrickgyn]

27/05/14
Overhead press
67.5kg*5 75kg*3 85kg*1 90kg*1
Paused bench press
82.5kg*4/4/4
Dips
77kg+30kg*4/4/4
Dumbbell curls
17.5kg*6/6/6/6/6
Cable kickbacks
6.25kg*20/15/8

Deload week. 90kg*1 was alright..Satisfied but not happy, I did 85x3 just 3 weeks ago. Dang.

 

[derrickgyn]

28/05/14
Deadlift
142.5kg*5 160kg*3 180kg*1
Jokers: 190kg*1 200kg*1
Back squat
130kg*5 140kg*3 150kg*1 160kg*1 170kg*0
Bent over barbell rows
80kg*5/5/5/5/5

Deadlifts were so slow....on the bright side my technique for 200kg felt spot on. Shaky as hell though but i managed to grind it out with a solid lockout.

Did a 160x1 squat just to prove that i still had it..but failed a 170. Sigh time to deload.

 

[derrickgyn]

29/05/14
Seated calf raise (3s stretch/flex)
40kg*10/10/8/8/8/8/8/8/8/8
Standing calf raise (3s stretch/flex)
60kg*10/10/10/10/10/8/8/8/8/8
Donkey calf raises (3s stretch/flex)
40kg*10/10/10/10

 

[derrickgyn]

30/05/14
Paused flat bench press
82.5kg*5 95kg*3 105kg*4
Overhead press
70kg*4/4/4
Weighted semi sup grip chinup
77kg+30kg*4/4/4
Lateral raises
12.5kg*12/12/12/12/12
Rear delt flyes
9kg*15/15/15/15/15
Pec deck
115lbs*15/12/10
Low incline db press
25kg*6/6/6/6
Barbell curl
20kg*12/12/12/12
Rope extensions
16.25kg*15/15/10
Seated cable row
52kg*12/12/

Tunnel vision focus from ENGN preworkout..kept going and going. Damn.

 

[derrickgyn]

31/05/14
Back squat
130kg*5 145kg*3 162.5kg*1
Leg extension
30kg*20/20/20/20

Okay i need to deload and stop maxing out. No squatting and deadlifting next week.

 

[derrickgyn]

31/05/14
Standing db curl
12.5kg*10+10kg*6+8kg*3
A1) EZ bar curl
Bar+5kg*12/12/10x8
A2) EZ bar tricep extension
Bar+5kg*12/12/10x8
Lateral raises (30s rest)
10kg*15/15/12/12/10
Rear delt flyes (30s rest)
9kg*15/15/15 swings:100 reps
Close grip bench press
50kg*20/13/12
Conc curl
9kg*10/10
Barbell curl
12.5kg*12/12/12
Seated lateral raises
6kg*20/20/20+50swings
Cable crossovers
6.25kg*15 8.75kg*12 11.25kg*12

 

[derrickgyn]

02/06/14
Seated calf raises (3313)
50kg*8/8/8/8/8
Standing calf raises (3313)
80kg*8/8/8/8/8
With 2 sec pause:
Bottom ROM:*100kg*10
Full ROM: 80kg*8
Donkey calf raises (1212)
40kg*10/10/10/10/10
Bottom partials: 80kg*100 (1m 14s)

 

[derrickgyn]

03/06/14
Overhead press
60kg*5 67.5kg*5 77.5kg*5 60kg*11
Touch and go flat bench press
80kg*5/5/11+1
Dips
78.6kg+20kg*8/8/8
Alt db curl
12.5kg*11/11/11/11

RANDOM NONSENSE:
Seated lateral raises
10kg*15/15/15/12+30p
Chest supported rear delt flyes
10kg*15/15/15/15
Lat pulldown
52kg*12/12/12
1 arm pec deck
115lbs*12/10/8

 

[derrickgyn]

04/06/14
Deadlift
130kg*5 150kg*5 160kg*1 (misload)+170kg*5 130kg*12
Paused squat (dowins, beltless)
100kg*3/3/3/3/3*
Back squat (dowins)
140kg*3

 

[derrickgyn]

05/06/14
Seated calf raise (4s stretch/flex)
65kg*6/6/6/6/
Standing calf raise (3s stretch/flex)
90kg*8/8/8/8/8
Donkey calf raise (2s stretch/flex)
80kg*15/15/15/15/15
Lying leg curl pyramid
18kg*5 23kg*5 30kg*5 36kg*5 43kg*3 36kg*3 30kg*3 23kg*4 18kg*3

 

[derrickgyn]

06/06/14
Paused flat bench press
77.5kg*5 87.5kg*5 100kg*4 77.5kg*8
Seated dumbbell press
25kg*8/8/9
Weighted pullup
+20kg*5/5/5/5
Lat pulldown
62kg*10/10/10/8
Lateral raises
12.5kg*12/12/12/12
Chest supported rear delt flyes
12.5kg*12/12/12/10+60p
Pec deck
135lbs*12/10/8
Seated cable row
52kg*12/12/12/12

Zzz missed reps on the bench. Supposed to get 5 and 10 for the last 2 sets. Pullups were weak.

 

[derrickgyn]

07/06/14
Back squat
100kg*5 105kg*5 110kg*5 115kg*5 120kg*5 6kg*30
Leg extensions
36kg*12/12/12/12

Going to rebuild my squat. Using do wins for the next 4 weeks to work on the quads. No more deadlifting for 2 weeks minimum as well while i get my squat back to where it was. Feeling quite run down.

 

[derrickgyn]

08/06/14
Incline bench db curl (7)
12.5kg*6/6/6/6
Seated db curl
10kg*8 8kg*8 7kg*8/10
High cable curl
6.25kg*10/10/10/10
Cable rope curl
13.75kg*12/12/12 11.25kg*12
Seated calf raise (4s stretch/hold)
50kg*12/10/10/10
Donkey calf raise (3s stretch/hold)
120kg*12/12/15/15
Standing calf raise (3s stretch/hold)
70kg*12/10/10/8+50kg*6+30p
Incline bench db curl (7)
8kg*12+6 (4p)+6p
Pinwheels
12.5kg*10+6+6p

 

[derrickgyn]

09/06/14
Low incline db press (3)
15kg*8 20kg*8 25kg*8 30kg*8 35kg*8
Seated dumbbell press
20kg*10/10/10
Cable crossover (20)
14kg*12/12/12/9
Flat smith press
60kg*10 50kg*10 40kg*12+12p
Seated lateral raises
10kg*15/15/15/15
Tricep rope extensions ss kickbacks
16.25kg*15/12/10
6.25kg*8/6/5

Ah fug my dumbbell presses have really suffered since i stopped doing them in favor of the barbell variants. Time to get back to the dumbbell rack.