derrick's training log

[derrickgyn]

22/07/14
Back squat (belt, adis)
140kg*3 150kg*3 160kg*3 170kg*1
140kg*1

 

[derrickgyn]

23/07/14
10min bike
10min incline mill
Donkey calf raises (32X0)
3pps*12/12/12/12/12
Seated calf raises (42X0)
40kg*12/12/12/12/12

 

[derrickgyn]

24/07/14
Paused flat bench
90kg*3 92.5kg*3 95kg*3 97.5kg*3 100kg*3+1 (hit the uprights TWICE)
Close grip bench press
80kg*6/6/6
Low incline db press (2)
25kg*8/8/8
Lat pulldown
61kg*10/10/10
Wide grip pulldown
52kg*12/12/12

 

[derrickgyn]

25/07/14
Back squat (beltless, adis)
140kg*5 145kg*5 150kg*5 155kg*5 (PR)d
Belted, chucks: 100/120/140/160x1, 170x2, 140x5 (1s pause)

Grind out the 155 with a rounded back..damn.

 

[derrickgyn]

25/07/14 PM session
Seated calf raise (40X0)
40kg*15/15/15
Donkey calf raise (30X0)
4pps*12/12/12
Incline bench db curl (7)
17.5kg*8/8/6
Rear delt flyes
10kg*20/20/20
Seated db curl (40X0)
10kg*10/9/7
Machine rear delt flyes (40X0)
45lbs*10/10/10
Pec deck with forward lean (40X0)
60lbs*12/12/12
Cable crossovers (21)
14kg*15/15/15+10 presses

 

[derrickgyn]

26/07/14
Incline bench db curl (40X0)
10kg*12/11 9kg*8*
Seated dumbbell curl (40X0)
7kg*10/10/7+3p
Barbell curl (40X0)
12.5kg*10/10/10
Barbell reverse curl (40X0)
7.5kg*12/12/12
Seated calf raise (32X0)
45kg*12/12/12/12
Donkey calf raise (32X1)
4pps*12/12/12/12
Standing calf raise (32X1)
70kg*12/12/12/9+3+60kg*7+7+7
Rear delt flyes
12.5kg*20/20/20/20
Machine rear delt flyes (30X2)
45lbs*10/10/10/10+10p

 

[Milo37]

damm your a monster at squats! out of curiosity have you ever tested your vertical jump? just curious of how a person who squat so much can jump

 

[derrickgyn]

damm your a monster at squats! out of curiosity have you ever tested your vertical jump? just curious of how a person who squat so much can jump

Haha thanks. I've never tested my vert, even the standing broad jump eludes me in terms of coordination.

 

[derrickgyn]

27/07/14
1 arm machine preacher curl (40X1)
25lbs*12/12/6+6a
Incline bench db curl (40X0)
5kg*12/12/12
Rear delt flyes
12.5kg*20/20/20
Machine rear delt flyes (40X2)
45lbs*10/10/10+10
Donkey calf raise (22X2)
3pps*12/15/15/15+50 reps (!!!)
Seated calf raise (22X2)
40kg*12/12/12+50 reps

Accumulating lots of TUT and damage over the 3 day period. Time to grow.

 

[derrickgyn]

28/07/14
Flat bench press TNG
90kg*5 92.5kg*5 95kg*5 97.5kg*5 100kg*8 (PR)
Close grip bench press
72.5kg*10/10/10
Low incline db press (2)
22.5kg*10/10/10
Lat pulldown
135lbs*12/12/12
Seated cable row
70kg*12/12/12
Lateral raises
30kg/15kg/8kg*10/10/10
30kg/15kg/8kg*8/8/8

Whoop whoop finally some progress on bench. Rep PR considering the number of sets preceding it.

 

[derrickgyn]

29/07/14
Back squat (belted, adis)
150kg*3 155kg*3 160kg*3 165kg*3 170kg*2 160kg*3 155kg*3 150kg*7
Leg extension (20X1)
50kg*12/12/12/12

 

[derrickgyn]

30/07/14
Incline bench db curl (7)
20kg*5/4/4
(30X1) 12.5kg*8/7/7
Rear delt flyes
12.5kg*20/20/20/20
Machine rear delt flyes (30X2)
45lbs*12/12/12/12
Seated calf raise (42X2)
50kg*10/10/10/10

 

[vofzxy]

your numbers are just wow !
haha

 

[derrickgyn]

31/07/14
Paused flat bench
95kg*3 97.5kg*3 100kg*3 102.5kg*3 105kg*3 107.5kg*3 110kg*2+1 (spotter touched I THINK)
Close grip bench press
82.5kg*6/6/6
Low incline db press (2)
27.5kg*8/8/8
Lat pulldown
155lbs*10/10/10
Wide grip pulldown
135lbs*10/10/10
Lots of laterals

Bench going up yay

 

[derrickgyn]

01/08/14
Back squat (belt, adis)
150kg*5 155kg*5 160kg*5
Leg extension (20X1)
50kg*12/12/12/12/12/12
Lying leg curl (20X1)
36kg*8/8/8/8/8/8/8

Squats felt hard. I think i can't keep up with 2x a week anymore. Probably need to lower the volume or reduce my frequency to once every 4 days or 5 days.

 

[derrickgyn]

02/08/14
Incline bench db curl
20kg*5/5/4
(41X1) 10kg*8 9kg*7 8kg*7
Barbell curl (40X1)
15kg*10/10/10
A1) Rear delt flyes
15kg*12/12/12
A2) Seated db press w/o back supp
15kg*12/12/12
Machine rear delt flyes (30X2)
60lbs*10/10/10/10
Seated calf raise (32X2)
45kg*10/10/10/10
Donkey calf raise (32X2)
4pps*10/10/10/10+3pps*25+2pps*25+1pps*25
Flat bench press
20kg*5 60kg*5 80kg*3 100kg*10 (2 REP PR!!)


Very happy with the 100x10 flat bench. On an unscheduled day too!

 

[derrickgyn]

05/08/14
Touch and go bench press
100kg*5 105kg*5 110kg*5
Back squat (belt, adis)
160kg*3/3/3
Close grip bench press
75kg*8/8/8
Low incline db press (2)
25kg*8/8/8
HS isolateral high row
70kg*12 80kg*12 90kg*12
A1) Lat pulldown
11*12/12/10
A2) Side laterals
10kg*20/20/20

Training in perth. Gym has eleiko bars and bumper plates along with platforms. Life is good.

 

[manlet]

mirin dat squat

 

[derrickgyn]

07/08/14
Back squat (adis, belted)
170kg*2/2/1 150kg*2
Flat bench press (paused)
100kg*3 105kg*3 110kg*3

 

[derrickgyn]

08/08/14
Back squat (flats, belted)
160kg*2/1
Deadlift
140/160/180*1,*
Belted: 190kg*1 160kg*5/5/4
Close grip bench press
85kg*6/6/6/6
Seated db press
20kg*10/10/10/10
Pec deck 40X1
33kg*10/10/10/10
HS high row 40X1
60kg*10 50kg*10 40kg*10
HS Chest supported row 40X1
40kg*10/8/10+15pump reps
Seated leg curl 40X1
33kg*10/10/10/10
Incline bench dumbbell curl 40X1
8kg*10/10/10/10
A1) Lateral raises
8kg*15/15/15/15
A2) Rear delt flyes
5kg*15/15/15/15
Standing calf raise 42X2
60kg*10 70kg*10 80kg*10 90kg*10 100kg*2
Seated dumbbell press
20kg*12/12/12

3 hour session..had nothing to do. Might as well get some work done.