derrick's training log

[derrickgyn]

04/01/15
Back squat (belt, adi)
145kg*10
147.5kg*3/3/3/3/3
Deficit deadlift (1in)
120kg*6/6
Leg extension
40kg*12/12/12
Back extension
+5kg*12/12/12
Lying leg curl
25kg*15/15/15

New 10RM.

 

[derrickgyn]

05/01/15
Flat bench press
95kg*8/8/8/8
Low incline db press (3)
27.5kg*10/10/12
A1) Cable crossover (2)
11.25kg*12/12/12
B1) Incline db fly (6)
6kg*10/10/10
A2) Cable crossover (8)
6.25kg*12/12/12
B2) Cable chest press (8)
6.25kg*12/12/12
Incline cable fly (6)
6.25kg*12/12/20+8p
Lateral raises
15kg*10 12.5kg*8 10kg*8
15kg*10 12.5kg*8 10kg*8
15kg*10 12.5kg*8 10kg*8
Cable rear delt fly
5kg*15/15/15/15
HS bicep curl
53kg*10/10/10

 

[derrickgyn]

06/01/15
Weighted pullup
+10kg*8/8/8/7
Wide grip pullup
8/8/8/8
Chest supported row
61kg*10/10
61kg*10+54kg*10+47kg*10+40kg*10
Seated cable row
155lbs*12/12/12
1 arm db row
35kg*12/12/12
HS bicep curl (1 arm)
20kg*10/9+1/8
Incline bench db curl (7)
8kg*8/8/8
Donkey calf raise (14X4)
105kg*10x10

 

[derrickgyn]

08/01/15
Back squat (belt, adipowers)
147.5kg*10 (PR)
142.5kg*3/3/3/3/3/3/3/3/3/3
Deficit deadlift (1in)
100kg*10/10
Leg extension
47kg*12/12/12
Back extension
+10kg*12/12/12

Holy sht. Fcking brutal session. I was lying on the ground in between sets. Rest was capped from 60s-120s for the most part but towards the end i needed 180s just to barely finish. New 10rm anyway.

 

[galapogos]

That certainly sounds brutal. On your way to a 3 plate widowmaker set? Lol.

 

[derrickgyn]

That certainly sounds brutal. On your way to a 3 plate widowmaker set? Lol.

No way man that's just torture haha. This is actually part of a 6 week strength program by Candito.

 

[Danetics]

praise the lord candito

 

[derrickgyn]

09/01/15
Flat bench press
100kg*8/8/8/8
A1) Incline bench cable crossover (6)
6.75kg*12/12/12/12
B1) Smith bench press (3)
50kg*12/12/12/12
A2) Cable crossover (8)
6.75kg*12/12/12/12
B2) Cable chest press (8)
6.75kg*8/8/8/8
A3) Lateral raise
15kg*10/10/10/10
B3) Seated db press
15kg*12/12/10/10
A4)*Rear delt fly
26kg*20/20/20/20
B4) Dumbbell rear delt row
6kg*10/10/10/10

PR for flat. Dropping to sets of 6 next week.

 

[derrickgyn]

10/01/15
A1) Incline bench db curl (7)
8kg*20 9kg*18 10kg*12
B1) Long rope extension
13.75kg*20 18.75kg*18 23.75kg*13
A2) Barbell curl
22.5kg*10/10/10
B2) Ez bar cable skullcrushers
21.25kg*12/12/12
A3) HS bicep curl
46kg*10/10/10
B3) Ez bar french press
25kg*15/15/15
A4) Close grip bench press
50kg*12/12/12
B4) Pinwheels
12.5kg*12/12/12
1 arm preacher curl
8kg*10/10/10
Seated calf raise (22X2)
40kg*12/12/12
Donkey calf raise (12X2)
125kg*12/12
125kg*12+115kg*8+105kg*6+95kg*6

 

[derrickgyn]

11/01/15
Back squat (belt, adipowers)
155kg*6/6/6
Deadlift
180kg*6/6
Back extension (barbell)
12.5kg*10/10/12
A1) Leg extension
54kg*12/12/12
B1) Lying leg curl
25kg*15/15/15

Wah i died at the deadlifts. Really damn shag. Every rep was slooow

 

[derrickgyn]

12/01/15
Flat bench press
105kg*6/8
Low incline db press (3)
30kg*12/12/12
A1) Incline cable fly (4)
8.75kg*12/12/12
B1) Incline cable press (4)
8.75kg*8/8/8
A2) Cable crossover (2)
6.25kg*12
B2) Cable press (2)
6.25kg*10
Incline db fly (5)
6kg*15/15/15
Lateral raises
15kg*12+12.5kg*10+10kg*10
15kg*12+12.5kg*10+10kg*10
15kg*12+12.5kg*10+10kg*10
Rear delt fly*
6.25kg*12/12/12
Bent over db fly
5kg*30/30/30

 

[derrickgyn]

13/01/15
Weighted pullup
+15kg*8/8/8/8
Wide grip pullup
9/9/9/9
Chest supported row
64.5kg*10/10/10
Seated cable row
175lbs*10/10/10
1 arm db row
40kg*10/10/10
Ez bar stiff arm pulldown (412X)
13.75kg*10/10/10
Incline bench db curl (7)
12.5kg*8/8/8
HS 1 arm bicep curl
15kg*12/12/12

Feeling really tired..school is insane. Drained.

 

[derrickgyn]

15/01/15
Back squat (belt, adipowers)
120/140/150kg*1
160kg*7 (PR)
Deficit deadlift (1in)
110kg*10
Pullups
10/10/9/10
Incline bench db curl
12.5kg*12/10/8
Donkey calf raise (14X4)
125lbs*10/10/10/10
105lbs*10/10/10

Huge PR on squats. 160kg*7. Should have gone for an 8th. Bah.

 

[derrickgyn]

Flat bench press
110kg*6/6/6
A1) Incline cable crossover (6)
7.5kg*12/12/15
B1) Incline db press (6)
20kg*10/10/12
A2) Cable crossover (8)
7.5kg*12/12/12
B2) Low incline smith (2)
40kg*10/10/10
A3) Lateral raises*
17.5kg*8/8/8
B3) Seated db press
17.5kg*10/10/10
Rear delt fly
26kg*20/20/20/20
Bent over db fly
7kg*20/20/20/20
Cable crossover (2)
6.75kg*20/20/20

 

[derrickgyn]

17/01/15
A1) Incline bench db curl (7)
10kg*15/15/15
B1) Ez bar french press
30kg*15/15/15
A2) Barbell curl
25kg*12/12/12
B2) Ez bar cable skullcrushers
22.5kg*12/12/12
A3) HS bicep curl
46kg*12/10/12
B3) Overhead ez bar extension
16.25kg*12 18.75kg*12/12
A4) Pinwheels
12.5kg*12/12/12
B4) Close grip bench press
50kg*15 60kg*12/12
A5) Cable incline curl
6.75kg*12/12/12
B5) Rope extension
13.75kg*12/12/12
Seated calf raise (2220)
40kg*12/12/12/12
Donkey calf raise (13X3)
125kg*10/10/10
125kg*10+105kg*8+85kg*8+65kg*30

 

[derrickgyn]

18/01/15
Back squat (belted, adipowers)
160kg*3 162.5kg*3 165kg*3
Deficit deadlift (1in)
130kg*6/6
Rear foot elevated split squat
BW*12/12/12/12
Lying leg curl
32kg*15/15/15/15+25kg*10

Split squats felt gooood

 

[derrickgyn]

19/01/15
Paused flat bench press
115kg*3 117.5kg*3 120kg*3 (PR)
Low incline db press (3)
32.5kg*10/10/12
A1) Incline cable crossover (5)
8.75kg*12/12/12
B1) Incline cable chest press (5)
8.75kg*10/10/10
A2) Cable crossover (2)
7kg*15/15/15
B2) Cable chest press (2)
7kg*12/12/12
Incline db fly
8kg*12/12/12
Lateral raises*
12.5kg*20/20/20/20
Bent over db fly
8kg*20/20/20/20
Overhead ez bar cable extension
16.75kg*20/20/20

PR on paused bench. Previously did 120x3 but i was fresh.

 

[derrickgyn]

20/01/15
Weighted pullup
+20kg*6/6/6/6
Semi sup grip chinup
BW*10/10/8/6
Chest supported row
68kg*12/12/12/12+54kg*10+40kg*10+26kg*10
Meadows row
10kg*12 12.5kg*12 15kg*12 17.5kg*12
Seated cable row
135lbs*15/15/15/15
1 arm db row
20kg*20/20/20
1 arm cable row (isometric hold)
6.25kg*30s
Lots of curls

 

[derrickgyn]

21/01/15
Back squat (belted, adis)
165kg*3 170kg*4
Deadlift
187.5kg*3 192.5kg*3
Rear foot elevated split squat
15/15/15/15
Standing leg curl
12kg*15/15/15/15
Lying leg curl
32kg*15/15/15/15

PR for back squat. Don't think it's anywhere as impressive as a 160x7 though :/. PR for deadlift too. Next session will be for testing my squat max.

 

[derrickgyn]

22/01/15
Paused flat bench press
120kg*3 125kg*2
A1) Incline cable crossover (6)
8.75kg*12/12/12/12
B1) Low incline smith press (3)
55kg*10/10/10/10
A2) Cable crossover (2)
8.75kg*12/12/12/12
B2) Cable chest press (2)
8.75kg*12/12/12/12
A3) Lateral raise
20kg*8/8/8/8
B3) Seated db press
20kg*12/12/12/15
Bent over rear delt fly
10kg*20/20/20/20
HS shoulder press
20kg*15/15/15/15+10p