derrick's training log

[derrickgyn]

03/03/15
Back squat
120/140/160/170kg*1
180kg*1 185kg*1 190kg*1 195kg*0
Low bar squat (paused)
140kg*1 150kg*1 160kg*1 170kg*1 180kg*1 185kg*1 (PR!!!)

Today i realized how bad my technique. High bar = no go. Can't grind at all. I got stuck halfway and i KNEW that i could have gotten it - but the elbows pointed up and my upper back went to sh*t. Switched to low bar, 185kg PAUSED. I wasn't even fresh by then. Holy sh*t...

 

[derrickgyn]

05/03/15
A1) Flat bench press
100kg*6/6/6/6/6
B1) Preacher curl
25.5kg*10 28kg*8 30.5kg*6 33kg*4 35.5kg*4
A2) Close grip "board" press*
100kg*5/5/5
B2) Preacher curl
23kg*10/10/10
Cable crossover (2)
13.75kg*15/15/15

 

[derrickgyn]

06/03/15
Low bar squat
155kg*6/6/6/6

07/03/15
A1) Incline db curl (6)
12.5kg*8/8/7/6
B1) Preacher curl*
23kg*8/6 18kg*7/7
C1) Barbell curl
23kg*8/6 18kg*7/7
Close grip bench press
90kg*8/8/8
Cable tricep extension w straps
11.25kg*20/20/20+8.75kg*15
Lateral raises
15kg*15/15/15

09/03/15
A1) Flat bench press
100kg*7/7/7/7/7
B1) Donkey calf raise (14X4)
105kg*12/12/12/12
C1) Preacher curl
28kg*8/8/8/8
Incline db press (5)
30kg*10/10/10
Cable crossover (8)
8.75kg*12/12/12
Lateral raises
17.5kg*12/12/12

***** hectic week. Slept little and had to do an all nighter anyway. Diet has gone to almost sht, but still making gainz.

 

[derrickgyn]

10/03/15
Back squat
135kg*8/8/8/8
Lying leg curl
39kg*15/15/15

 

[derrickgyn]

11/03/15
Flat bench press
110kg*6
Block pull (1in)
220kg*1
180kg*3/3/3/3
140kg*5
1 arm chest supported row
24kg*15/15/15
Lat pulldown
115lbs*10/10/10/10

 

[derrickgyn]

12/03/15
Flat bench press
110kg*7 (PR)
Close grip board press
90kg*8/7/7/6
Preacher curl
28kg*8 30.5kg*5 33kg*3 35.5kg*1 38kg*1 23kg*5 18kg*8
Alt db curl
12.5kg*24 15kg*20
Lateral raises
17.5kg*12/12/12
Cable crossover (2)
11.75kg*20/20/20+20s

 

[derrickgyn]

13/03/15
Back squat
152.5kg*8
155kg*3/3/3/3/3
HIIT bike
20 on 20 off x6

 

[derrickgyn]

14/03/15
Flat bench press (orange band)
50kg*3/3/3/3/3
Close grip bench press
90kg*10/9/8
A1) Spider curl
23kg*10/9/8/8
A2) Preacher curl
23kg*8/6/6/5
A3) Barbell curl
23kg*8/6/6/8
Donkey calf raise (15X5)
130kg*8/8/8/8/8
1 arm rear delt flyes
3.75kg*25/25/25/25
Lateral raises
17.5kg*12/12

 

[derrickgyn]

16/03/15
Flat bench press
105kg*4/4/4/4
Incline db press
30kg*10/10/10/10
1 arm cable extension
6.25kg*15/15/13
1 arm cable rear delt fly
3.75kg*25/25/25
Lateral raise
17.5kg*15/15/15
Cable crossover (2)
16.25kg*12/12/12

 

[derrickgyn]

16/03/15 PM
Back squat
155kg*8
152.5kg*3/3/3/3/3
HB: 120kg*3/3/3/3/3

Supposed to do 10x3 with 152.5 but i just couldnt. Been very exhausted from school lately. Will probably need to dial back on the training till im done with this semester.

 

[derrickgyn]

19/03/15
A1) Flat bench press
80kg*8/8/8/8
B1) 1 arm chest supported row
28.5kg*12/12/12/12
A2) Flat bench press
60kg*8/8/8/8
B2) Chest supported row
26kg*12/12/12/12
A3) Spider curl
23kg*5/5/5
B3) Lateral raises
17.5kg*12/12/12
Cable crossover (2)
11.25kg*20/17/17
Pull up
8/8/8

Very crappy day.

 

[derrickgyn]

20/03/15
Back squat
165kg*3/3/3
120kg*5/5/5
A1) Close grip bench press
Band: 50kg*5 60kg*5 70kg*5
100kg*6/5 60kg*17
B1) Preacher curl
23kg*10 25.5kg*8 28kg*7 30.5kg*6 33kg*5 35.5kg*3

As expected, got my ass kicked on the squat. Supposed to hit 165 for 3x4-6. Bench, however, was good to me today, considering that i struggled with 80 yesterday. Managed 100 for a few reps even after going pretty heavy on the banded close grips.

 

[derrickgyn]

23/03/15
Back squat
167.5kg*3
HB: 140kg*3/3/3/3/3
Flat bench press
105kg*4 100kg*4 95kg*5
Incline db press (5)
32.5kg*8/8/7
1 arm underhand extension
6.75kg*20/12/8
Lateral raise
17.5kg*15/15/12+3

 

[derrickgyn]

26/03/15
Back squat
170kg*2/2/2
HB: 140kg*3 120kg*3
Flat bench press
90kg*8/8/8

Not bad considering i slept like 2 hours this morning.

 

[derrickgyn]

28/03/15
Flat bench press
Band: 60kg*3 65kg*3 70kg*3 75kg*3 80kg*3
Paused: 90kg*3/3/3/3/3
V bar extension
21.25kg*20/20/20
1 arm tricep extension
3.75kg*20/20/20
Rear delt fly
3.75kg*30/30/30
Preacher curl
23kg*10 25.5kg*8 28kg*5/5
Lateral raises
20kg*10/10/10

 

[derrickgyn]

30/03/15
Back squat
170kg*3 180kg*1 150kg*2/2 140kg*3/3
Paused bench press
100kg*3/3/3/3/3
Incline db press (5)
25kg*15/12/12

2 more weeks...

 

[derrickgyn]

02/04/15
Back squat
120/140/160/170/180kg*1
140kg*6 130kg*8 120kg*10 110kg*12

Felt like throwing up aft the squats. I expected to get wayy more reps given that my 1rm now is only 180

 

[derrickgyn]

03/04/15
Paused bench press
105kg*3/3/3/3/3
Close grip bench press
70kg*10 80kg*9 90kg*5
Db preacher curl
8kg*15 9kg*12 10kg*10
Barbell preacher curl
23kg*10/10/10
Lateral raise
20kg*10/10/10

 

[derrickgyn]

06/04/15
Back squat
140kg*8 130kg*10 120kg*12 110kg*15

Almost threw up..

 

[Beastosterone]

06/04/15
Back squat
140kg*8 130kg*10 120kg*12 110kg*15

Almost threw up..

Low rep strength athlete to do a high rep workout is tough. I usually do low rep too but when i switch to high rep, non-stop perspiration and heartbeat racing super fast.