derrick's training log

[derrickgyn]

Hey just wondering ah u meet other people to gym together?

Nope, i train alone.

 

[derrickgyn]

16/10/14
Overhead press
60kg*5 65kg*5/5/5/5
Seated db press (2s ecc)
12.5kg*20 15kg*15 17.5kg*12
Cable lateral (1 mech drop, 1s hold)
1.25kg*15/15
Cable rear delt (1s hold)
1.25kg*15/15
Face pull
8.75kg*12/12
Incline bench press
30kg*15 40kg*15 50kg*15
Donkey calf raise (3x static hold)
3pps*12/12/12/12/12
A1) Wide grip OHP
35kg*10 30kg*10 25kg*10
A2) Lateral raise
7kg*15/15/15

 

[derrickgyn]

17/10/14
A1) Incline bench db curl (7)
15kg*6/6/6/6/6
A2) Ez bar cable extension
13.75kg*30 16.25kg*30 18.75kg*26 21.25kg*20 23.75kg*15
B1) Close grip bench press
40kg*15 45kg*15 50kg*15
B2) Overhead rope extension
8.75kg*15/15/15
Barbell curl (w forced reps)
25kg*10/10/10+3/3/3
High cable curl
3.75kg*12/12/12
Machine dip
57kg*30 64kg*25 71kg*20
Rope extension
11.25kg*25/20/17
Donkey calf raises (4s stretch/hold)
3pps*12/12/12/12+2pps*100

 

[derrickgyn]

18/10/14
Back squat (belt, adipowers)
140kg*5/5/5/5/5
Deadlift (belted)
160kg*5 170kg*3 180kg*2 190kg*2 200kg*1
Leg extension (squeeze at top)
45kg*15 35kg*15 25kg*15+22.5kg*15+20kg*15+17.5kg*15+15kg*15
Glute ham raise
10/10/10/10

PR i guess, taking into account that my last 2 sets of squats were taken close to failure.

 

[derrickgyn]

19/10/14
A1) Donkey calf raise (4s stretch/hold)
3pps*10x8
A2) Barbell curl
17.5kg*10x10
Incline bench db curl (7)
8kg*10/10/10+12s eccentric
Cable rear delt fly
3.75kg*15/15/15
High cable curl
5kg*15/15/15+20s hold
Alt db curl
12.5kg*8/6/6
Long rope extension
8.75kg*50
Lateral raises
12.5kg*15/15/15

 

[derrickgyn]

20/10/14
A1) Incline bench press
80kg*5 82.5kg*5 85kg*5 87.5kg*5 90kg*6
A2) Pull up
BW*10/10/10/10/10
B1) Incline dumbbell press (4)
20kg*12 22.5kg*12 25kg*11
B2) Stiff arm pulldown
13.75kg*12 16.25kg*12 18.75kg*12
Cable crossover (7)
6.25kg*15/15/15+20/20/20s db fly stretch
Cable crossover (2)
6.25kg*15/15/15
Cable rear delt fly
3.75kg*15/15/15
Cable laterals
5kg*15/15/15
C1) Wide grip pulldown
75lbs*20/20/20
C2) Machine pec deck
75lbs*15/15/15
Machine dip
64kg*15/15/15

 

[derrickgyn]

22/10/14
A1) Back squat (belted, chucks)
130kg*3/3/3/3/3/3
A2) Semi supinated grip chinup
+22.5kg*5/5/5/5/5
Lat pulldown
135lbs*12/12/12
Seated cable row
115lbs*11/11/11
Stiff arm pulldown
16.25kg*20/20/20
Wide grip pulldown
75lbs*20/20/20+60lbs*15+45lbs*15+30lbs*40s hold
Ez bar cable curl
8.75kg*20/20/20+6.25kg*20+3.75kg*20
High cable curl
3.75kg*15/15/15

 

[derrickgyn]

23/10/14
Overhead press
60kg*3 62.5kg*3 65kg*3 67.5kg*3 70kg*7 (PR)
A1) Cable lateral raise
3.75kg*15/15/15
A2) Seated DB press
17.5kg*10/10/10
B1) Cable rear delt fly
2.5kg*15/15/15
B2) Dumbbell lateral raise
8kg*10/10/10
Smith machine OHP
30kg*15/15/15
Lying triceps extensions
20kg*20/20/20
Donkey calf raise (4s stretch/flex)
3pps*15 3.5pps*12 4pps*10 4.5pps*10
Cable lateral raises (1 mech dropset)
5kg*15/15+15/15
Ez bar cable curl
13.75kg*15 16.25kg*12 18.75kg*10

PR on overhead presses!!! Holy sh*t last week 65kg*5 was hard and I just owned the 70kg, probably could have gotten an 8 too. Damn.

 

[Beastosterone]

What does ur warm up consist of? How long is ur each workout?

 

[derrickgyn]

What does ur warm up consist of? How long is ur each workout?

Some extensions and curls to get bloodflow. 1-1.5hr.

 

[derrickgyn]

24/10/14
A1) Incline bench db curl
12.5kg*10/10/10
10kg*10/10
A2) EZ bar cable extension
21.25kg*20/20/20
23.75kg*17/15
B1) EZ bar cable curl
13.75kg*10/10/10
15kg*10/10
B2) Lying tricep extension
20kg*12/12/12
22.5kg*12/12
C1) Barbell curl
17.5kg*15
C2) Rope extension
11.25kg*20

 

[derrickgyn]

25/10/14
Back squat (adipowers, belt)
120/140/150kg*1
160kg*2 150kg*2 140kg*2/2
Deadlift (2in deficit)
120/140/160/180kg*1
140kg*5/5/5
Leg extension
45kg*15 40kg*15 35kg*15 30kg*20
Seated leg curl
25kg*15/15/15/20+10s hold
Back extension
BW*8/8/8/8
Incline bench press
60kg*5/5/5
Dumbbell lateral raise
10kg*15/15/15

 

[derrickgyn]

27/10/14
A1) Incline bench press
85kg*5 87.5kg*5 90kg*5 92.5kg*5 95kg*4+1
A2) Pull up
10/10/10/10/10
B1) Incline dumbbell press (4)
25kg*10 27.5kg*10 30kg*10
B2) Dumbbell row
25kg*12/12/12
C1) Cable crossover (1 mech drop)
7.5kg*10+10/10+10/10+10
C2) Stiff arm pulldown
16.25kg*12/12/12
Cable skullcrusher
11.25kg*12/12/15
Cable lateral raise
6.25kg*12/12/12
Cable rear delt fly
3.75kg*15/15/15
Pec deck
75lbs*10/10/10
Ez bar cable extension
13.75kg*20 16.25kg*20 18.75kg*20+10s negative

Freaking gassed from the chest/back supersets..

 

[derrickgyn]

29/10/14
A1) Back squat (belted, chucks)
140kg*2 (paused)/2/2
A2) Weighted semi sup grip chinup
+25kg*5/5/5/5/5
Medium neutral grip pulldown
135lbs*8/8/8 115lbs*8/8/8
Wide grip pulldown
95lbs*12/12/12/12/12/12

 

[derrickgyn]

30/10/14
A1) Overhead press
60kg*3 65kg*3 70kg*3 75kg*3 80kg*3 70kg*
A2) Donkey calf raise 424X
4pps*8 4.5pps*8 5pps*8 5.5pps*8 6pps*8 6.5pps*8 7pps*8
B1) Cable lateral raise
3.75kg*15/15/15
B2) Seated db press
20kg*10 17.5kg*12 15kg*12
C1) Cable rear delt fly
2.5kg*15/15/15
C2) Dumbbell lateral
8kg*12/12/12
Smith machine OHP
35kg*12/12
35kg*12+32.5kg*10+30kg*6+27.5kg*4+25kg*2+1

PR on ohp!! Damn stoked. Was aiming for 80x5 though :/

 

[derrickgyn]

31/10/14
A1) Incline bench db curl (incline 6)
12.5kg*10/10/10/9
A2) EZ bar cable extension
25kg*15 30kg*12/12/12
B1) EZ bar cable curl
15kg*10/10/10/10
B2) Cable skullcrushers (incline 2)
15kg*12/12/12/12
C1) Preacher curl
17.5kg*10/8/10
C2) Barbell curl
15kg*10/10/10
C3) Overhead cable extension w ez
10kg*15/15/15
C4) Rope extension
10kg*15/8/6

Skullcrushers using a cable machine blew my mind. Superb contraction vs the free weight variation.

 

[derrickgyn]

01/11/14
Back squat (adipowers, belt)
140kg*3 145kg*3 150kg*3 155kg*3
Safety bar squat (adipowers, constant tension)
80kg*8/8/8/8/12
Deadlift
170kg*5
Leg extension
47.5kg*12 42.5kg*12 37.5kg*12 32.5kg*12+10s
A1) Seated leg curl
30kg*12/12/12
A2) Back extension
BW*10/10/10

 

[derrickgyn]

03/11/14
Paused flat bench press
100kg*4
A1) Incline bench press
80kg*3 85kg*3 90kg*3 95kg*3 100kg*3
B1) Pull up
BW*10/10/10/10/10/10
C1) Donkey calf raise (222/2/2)
3pps*10/10/10/10/10
Incline dumbbell press (4)
30kg*8 32.5kg*8 35kg*7
A2) Cable crossover (8)
8.75kg*10/10/10
B2) DB squeeze press
10kg*8/8/7
Cable skullcrusher (2)
17.5kg*15/15/15+10s negative

 

[derrickgyn]

04/11/14
A1) Weighted semi sup grip chinup
+27.5kg*5/5/5/5/5+5BW
B1) Donkey calf raise (24X4)
4pps*8/8/8/8/8
Med neutral grip pulldown
135lbs*10/10/10
Wide grip pulldown
115lbs*10/10/10
Seated cable row
135lbs*12/12/12
1 arm dumbbell row (dropsets)
30kg*12 25kg*8 20kg*8 15kg*8
Barbell row
40kg*10/10/10
Dumbbell lateral raises
12.5kg*15/15/15

 

[derrickgyn]

06/11/14
Overhead press
60kg*5 70kg*5 75kg*4 70kg*5
A1) Cable lateral raise
3.75kg*15/15/15
A2) Seated db press
22.5kg*10 20kg*10 17.5kg*10
B1) Cable rear delt fly
2.5kg*15/15/15
B2) Dumbbell lateral raise
8kg*12/12/12
Seated smith OHP
37.5kg*12/12
37.5kg*15+35kg*6+32.5kg*3+30kg*27.5kg+25kg
Cable skullcrusher (2)
16.25kg*15/15/15/13