derrick's training log

[derrickgyn]

12/02/14
A1) Paused flat bench press
115kg*4+1
B1) Pull up (41X1)
8/7/7
A2) Incline cable crossover (6)
11.25kg*12/12/12
B2) Incline smith press (4)
60kg*8/8/10
A3) Behind the neck smith press
40kg*15/15/15
B3) Lateral raise*
15kg*15/15/15
C3) Chest supported row (40X1)
47kg*10/10/10
Lat pulldown (40X1)
75lbs*12/12/11
Barbell curl (41X1)
15kg*10/10/10
Ez bar skullcrushers (40X1)
16.25kg*12/12/12
Hammer curl
9kg*20+8kg*20
9kg*20+8kg*20
Tricep extension w straps
8.75kg*50/50

 

[derrickgyn]

14/02/15
Back squat*
155kg*9
150kg*3/3/3/3/3/3/3/3/3/3

 

[derrickgyn]

15/02/15
A1) Pull up (40X1)
6/6/6/6 +10 pump
B1) Donkey calf raise (14X4)
105kg*10/10/10/10 +50 pump
Chest supp 1 arm row (40X1)
19kg*10/10/10
Lat pulldown (40X1)
75lbs*12/12/12
Barbell curl (40X1)
17.5kg*12/10/10
HS abs*
5kg*20/20/20/20

 

[derrickgyn]

16/02/15
Paused flat bench press
120kg*3/2 115kg*3
Low incline db press (3)
42.5kg*10/8/7
Incline cable crossover (5)
11.25kg*12+8.75kg*8
11.25kg*12+8.75kg*8
11.25kg*12+8.75kg*8
Cable crossover (2)
11.25kg*15+8.75kg*12
11.25kg*15+8.75kg*12
11.25kg*15+8.75kg*12
A1) Incline db fly
6kg*12/12/12
B1) Lateral raise
17.5kg*12/12/12
HS overhead press
20kg*12/10/15

 

[derrickgyn]

17/02/15
Back squat*
165kg*5/5/5
Deadlift
190kg*3/4

 

[derrickgyn]

18/02/15
A1) Pull up
12/12/10
B1) Cable external rotations
1.25kg*20/20/20
Chest supported row
19kg*15/15/15+30s isohold
1 arm dumbbell row
27.5kg*15/15/15
1 arm pulldown
45lbs*15/15/15
A2) Spider curl
15kg*10/8/10
B2) Preacher curl
15kg*8/6/5
C2) Ez bar curl
15kg*7/7/7
Barbell curl
13kg*15/15/15
Donkey calf raise (14X4)
115kg*10/10/10 (60s)
95kg*10/10/10 (45s)
75kg*10/10/10 (30s)
HS abs
5kg*20/20/20/20

 

[derrickgyn]

19/02/15
Flat bench press
130kg*1
100kg*5/5/5
A1) Lateral raise
17.5kg*10
B1) BTN smith press
45kg*12/12/12
Smith overhead press
40kg*12/12/20
Cable crossover (2)
8.75kg*15/15/15
Cable crossover (8)
8.75kg*12/12/12
Lateral raises*
15kg*12/12/12/12

 

[Beastosterone]

Wa bro cny workout. Hardcore leh. Which gym still gt open?

 

[GentleLittleMonster]

Wa bro cny workout. Hardcore leh. Which gym still gt open?

gymboxx

 

[derrickgyn]

20/02/15
Giant set: straight bar 15.5kg, narrow/wide alternating
A1) Spider curl
10/10/10/10
B1) Preacher curl
10/8/8/6
C1) Barbell curl
10/10/10/10
A2) Close grip bench press
60kg*12/12/12/12
B2) Ez bar french press
30kg*12/12/12/12
Incline db curl (6)
7kg*12/12/12
Lying dumbbell extension
8kg*15/14/12
Barbell curl (40X1)
13kg*12/12/12
1 arm spider curl
5kg*12/12/12

 

[vofzxy]

gymboxx

i assume Bishan and not taman jurong?
happy CNY btw

 

[GentleLittleMonster]

i assume Bishan and not taman jurong?
happy CNY btw

iirc bishan and taman jurong~ saw their insta post~
happy cny too~

 

[derrickgyn]

21/02/15
Back squat
167.5kg*6
Leg extension
40kg*15/15/15/15
Lying leg curl
39kg*12/12/12/12
Back extension
10/10/10/10

 

[derrickgyn]

23/02/15
A1) Incline bench press
80kg*5/5/5/5
B1) Pull up
12/12/12/12
A2) Low incline db press (3)
45kg*6/6/6/7
B2) Chest supported 1 arm row
21.5kg*15/15/15/15
Narrow-wide x2
A3) Spider curl
15kg*10/10/10/10
B3) Preacher curl
15kg*10/10/10/10
C3) Barbell curl
15kg*10/10/10/10

 

[derrickgyn]

24/02/15
Back squat
167.5kg*3 170kg*3 172.5kg*3 (PR)
Deficit deadlift (beltless)
130kg*6/6/6
Standing leg curl
14.5kg*15/15/15
Leg extension
61kg*10/10/10
Lateral raises
15kg*15/15/15
Medium grip -
A1) Spider curl
18kg*10/8/8
B1) Preacher curl
18kg*10/8/8
C1) Barbell curl
18kg*10/8/8

 

[derrickgyn]

26/02/15
A1) Incline bench press
60kg*10 65kg*10 70kg*10 75kg*8
B1) Incline db fly
8kg*12/12/12/12
A2) Lateral raise
15kg*12/12/12/12
B2) Smith BTN press
50kg*10/10/10/10
Cable crossover (2)
8.75kg*15/15/15
Dumbbell press fly
15kg*10 12.5kg*10 10kg*10
A3) Close grip bench press
60kg*6/6/6
B3) Lying tricep extension
6kg*10/10/10
Rear delt fly 1 arm
3.75kg*20/20/20
Preacher curl (normal-narrow)
22.5kg*10/10
17.5kg*10/10+25s midpoint hold

 

[derrickgyn]

27/02/15
Back squat
172.5kg*3 180kg*2
Deadlift
197.5kg*3 207.5kg*2
Barbell row
60kg*12/12/12/12

 

[derrickgyn]

28/02/15
Preacher curl
18kg*12 20.5kg*10 23kg*8 25.5kg*6 28kg*6
Spider curl
18kg*10/10/10/10/10
Barbell curl
18kg*15 20.5kg*10 23kg*10 25.5kg*8 28kg*8
Close grip bench press
80kg*10 90kg*8 100kg*6
Pushup ladder on smith
15/15/15
12/10/10
A1) Incline bench db curl (6)
7kg*10/10
B1) Spider curl
13kg*10/10
C1) Preacher curl
13kg*10/10

 

[derrickgyn]

01/03/15
Pull up
12/12/10/7
1 arm chest supported row
24kg*15/15/15/20
Barbell row
40kg*15/15/15/15
Seated cable row
75lbs*15/15/15/50
Donkey calf raise (14X4)
85kg*15 95kg*12 105kg*10 115kg*8 125kg*8
Back squat (no belt no sleeves)
100/120/140/150/160/165kg*1 (5kg PR)

 

[derrickgyn]

02/03/15
Flat bench press
100kg*5/5/5/5/5
Incline db press (5)
30kg*10/10/8
Cable crossover (high-low-med)
8.75kg*15/10/12
8.75kg*15/10/12
8.75kg*15/10/12
Lateral raises
15kg*15/15/15 7kg*50p
Preacher curl
23kg*8/8/7