derrick's training log

[derrickgyn]

Yah man. It took 2 minutes for me just to read that list :0

Haha, perks of being a hobo. Admittedly I spend too much time in the gym. Might as well get some work done.

 

[soteyh]

09/06/14
Back squat (belt, adis)
150kg*3 155kg*3 160kg*3 165kg*3 170kg*3
Paused back squat
150kg*3/3/3/3/3/3/3/3/3/3

Fck. Just fck. A hint of smolov, i was resting 6-10mins in between sets. Acute overtraining cos i won't be training this weekend. Session took about 4 hours. Gah..

Four hours? Marathon session!

 

[tootle]

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.

Solid lifts Derrick. Btw, was wondering which gym you go to? I've been looking for a gym with reverse hyper extension machines but haven't found any yet.

 

[derrickgyn]

Solid lifts Derrick. Btw, was wondering which gym you go to? I've been looking for a gym with reverse hyper extension machines but haven't found any yet.

Only SMU has a reverse hyper/GHR as far as i know.

 

[derrickgyn]

10/06/14
Incline bench press
60kg*12/12/12/12
Close grip bench press
60kg*12/20/15

Elbows felt crappy..needed to deload anyway. Whew.

 

[derrickgyn]

14/06/14
Low incline db press (3)
30kg*12 32.5kg*12 35kg*10
Incline bench press
60kg*10 65kg*10 70kg*6
Seated db press (no backrest)
15kg*12/12/15
1 arm pec deck (no rest in betw arms)
115lbs*12 95lbs*12 75lbs*12
Incline bench db fly (4)
10kg*10/10/10
Machine press w/ midpoint partial
45lbs*12/12/12
Lateral raises
30kg*12+15kg*12+7kg*12
30kg*12+15kg*12+7kg*12

Starting out with higher reps and changed some of the exercises. Damn tired. Slept like 6 hours over 2 days during my orientation camp..all the junk food and alcohol x.x

 

[lee_tired_sheep]

14/06/14
Low incline db press (3)
30kg*12 32.5kg*12 35kg*10
Incline bench press
60kg*10 65kg*10 70kg*6
Seated db press (no backrest)
15kg*12/12/15
1 arm pec deck (no rest in betw arms)
115lbs*12 95lbs*12 75lbs*12
Incline bench db fly (4)
10kg*10/10/10
Machine press w/ midpoint partial
45lbs*12/12/12
Lateral raises
30kg*12+15kg*12+7kg*12
30kg*12+15kg*12+7kg*12

Starting out with higher reps and changed some of the exercises. Damn tired. Slept like 6 hours over 2 days during my orientation camp..all the junk food and alcohol x.x

Tia gong you mabok after half a carlsberg and one tequila shot

 

[BeaRzwalken]

Tia gong you mabok after half a carlsberg and one tequila shot

sound like submarine

 

[derrickgyn]

Tia gong you mabok after half a carlsberg and one tequila shot

Rabak sia i buay tong. The tequila came in a glass sia. I think it was about 3 shots.

 

[dj_flame]

Haha just make sure you dont walk up with sore ass can liao.

 

[lee_tired_sheep]

Then who was door b1tch?

 

[derrickgyn]

Then who was door b1tch?

Don't have leh

 

[derrickgyn]

15/07/14
Meadows rows
Bar+25kg*12/12/15
1 arm db row
35kg*10 40kg*10 45kg*10
Seated cable row
89kg*8/8/12
Close neutral grip pulldown (21s)
75lbs*7/7/7 x3
Close neutral grip mid partials
75lbs*15/15/15
Lat pulldown
52kg*15/15/15
Bent over rear delt fly
6kg*20/20/20/20
Incline bench db curl
12.5kg*10/8/8

MMC was off today...

 

[derrickgyn]

16/07/14
Back squat (belted, adis)
140kg*1 160kg*1 170kg*1/1
140kg*3 145kg*3 150kg*3 155kg*3 160kg*2
Leg extension
57kg*15 64kg*15 70kg*15 80kg*15
Lying leg curl
30kg*15 36kg*15 43kg*15 50kg*7
Incline bench db curl
17.5kg*5/5/5/5/4
Lying leg curl
36kg*10/10/10/10/10

Definitely a problem with the movement and not the main movers..maxed out the leg extension with ease.

 

[derrickgyn]

17/07/14
Flat bench press
90kg*3 95kg*3 100kg*3 105kg*3 110kg*2
Overhead press
60kg*8/8/11
Incline bench press
45kg*12/12/12
Cable crossover (21)
14kg*20/20/20

Sigh bench is weak as ****

 

[derrickgyn]

18/07/14
Semi supinated grip pullup
+20kg*3/3/3/3/3
Lat pulldown
61kg*12/12/12/12
Wide grip pulldown
52kg*12/12/12/12
Facing away pulldown
52kg*12/12/12/12
Neutral grip pulldown
43kg*10/10/10
43kg*10+34kg*8+27kg*8+20kg*8
Rear delt flyes
7kg*20/20/20/20/20
Alt db curl
12.5kg*10/10

 

[derrickgyn]

19/07/14
Back squat (beltless, adis)
140kg*5 145kg*5 150kg*5 155kg*3
Belted: 160kg*4 (failed 5th)
Seated leg curl
60kg*8/8/8/8

Getting back there..

 

[derrickgyn]

19/07/14 PM
Seated calf raise (4sec flex/stretch)
40kg*15 45kg*15 50kg*15 55kg*15
Donkey calf raise (3s stretch/flex)
4pps*12 4.5pps*12 5pps*12 5.5pps*12
Back squat (beltless, chucks)
120/140/150/160/165kg*1
Incline bench db curl
17.5kg*5/5/5/5/5
Rear delt flyes
8kg*20/20/20/20/20

LOL, was supposed to do calves but I joined a squat party instead. Joints felt good and was unusually mobile. Pretty solid 165, thought of trying 170 but meh maybe next time.

 

[derrickgyn]

20/07/14
Seated calf raise (4s stretch/flex)
50kg*10 55kg*10 60kg*10 65kg*10
Donkey calf raise (3s stretch/flex)
5pps*10 5.5pps*10 6pps*10 6.5pps*10
Incline bench db curl
17.5kg*4/4/4/4/4/4/4
Incline cable curl
6.25kg*10/10/10/10
High cable curl
8.75kg*10/10/10
Seated dumbbell curl (40X0)
7kg*12/12/12
Cross body hammer curl (40X0)
8kg*10/10/10
Rear delt flyes
9kg*20/20/20/20/20

 

[derrickgyn]

21/07/14
Flat bench press TNG
90kg*5 95kg*5 100kg*5
Close grip bench press
70kg*8/8/8
Low incline db press (2)
20kg*10/10/10
1 arm db row
30kg*10/10/10
Seated cable row
61kg*12/12/12