derrick's training log

[derrickgyn]

09/04/15
Seated db press
22.5kg*15 25kg*12 27.5kg*7
Seated smith ohp
40kg*12/12/10
Cable lateral raise
3.75kg*15/15/15
Rear delt fly
3.75kg*20/20/20
Underhand tricep extensions
6.75kg*25/20/17
Preacher curl
23kg*10/10/10
Lateral raise on bench*
5kg*20/20/20

 

[derrickgyn]

10/04/15
Back squat
140kg*6 145kg*5 150kg*4 155kg*3*

11/04/15
Chest supported row
19kg*25/20/20
RDL*
60kg*10/10/10
Barbell row
60kg*10/10/10
Donkey calf raise (04X4)
95kg*10/10/10
Paused bench press
4s pause:100kg*1 110kg*1
CP:100kg*6/5/5
TNG: 60kg*12/12/12/10
Lateral raises
12.5kg*20/20/20
Preacher curl
23kg*12 25.5kg*10 28kg*8
1 arm tricep extension
6.25kg*30/20 3.75kg*40

13/04/15
Back squat
160kg*5 155kg*5 150kg*5
Incline cable crossover (5)
6.25kg*20*

17/04/15
Back squat
160kg*3/3/5
Paused: 140kg*3/3/3
Paused bench press
100kg*5/5/5
CG: 80kg*8/8
Cable laterals
3.75kg*25/25/25
1 arm tricep extension
6.25kg*35/25/20+5
Cable crossovers (2)
11.25kg*20/20/20

19/04/15
Pullup
5/5/5/5/5/5/5/5
Paused flat bench press
100kg*3 105kg*3*
TNG: 100kg*8
Seated cable row
43kg*15/15/15
Cable crossover (2)
13.75kg*15 11.25kg*20 8.75kg*20
Ez bar extension
13.75kg*30/30/30
Seated dumbbell curl
7kg*15/15/15
Machine preacher curl
15kg*15/15
Lateral raises
20kg*12/12/12

20/04/15
Flat bench press
100kg*5
CGBP: 80kg*8/8
Low incline db press (3)
27.5kg*15 30kg*12 32.5kg*8
Cable crossover (2)
8.75kg*20/20/20
Cable lateral raise
3.25kg*25/25/25
Cable rear delt fly
3.25kg*20/20/20
Donkey calf raise (14X4)
105kg*10x8

21/04/15
Back squat (beltless)
130kg*7x5

22/04/15
Paused bench press
100kg*7 105kg*4 110kg*2 100kg*6 105kg*3 107.5kg*2
Pull up
7/7/7/7/7/7
Donkey calf raise (14X4)
115kg*10/10/10/10/10/10
Seated db press
20kg*15/15/15
Cable lateral raise
6.25kg*12/12/12
Lat pulldown (X130)
95lbs*12/12/12+75lbs*7+60lbs*10
1 arm chest supported row
24kg*15/15/15
Barbell row
40kg*10/10/10
Preacher curl
23kg*10 25.5kg*8 28kg*5 30.5kg*4 33kg*2
Overhead ez bar cable extension
13.75kg*20/20/20
Ez bar cable extension
16.25kg*20/25/25
Dumbbell lateral raises
15kg*15/15/15+8kg*15

23/04/15
Back squat (beltless)
140kg*8x4
Paused breathing squat
60kg*8/10/15/15/15 breaths
Lying leg curl
25kg*15 32kg*12 39kg*10 46kg*12

24/04/15
Back squat (beltless)
150kg*3/3/3/3/3/3/3/3/3/3

26/04/15
Back squat
140kg*6/6/6/6/6/6

27/04/15
Paused bench press
105kg*5 110kg*4 115kg*3 120kg*1
Close grip bench press
90kg*5/5/5 80kg*7 70kg*9
Semi sup grip chinup
8/8/8
HS isolateral row
20kg*15/15/15
Cable laterals
6.25g*12/12/12
Preacher curl
25kg*10 27.5kg*7 30kg*4

28/04/15
Back squat
145kg*5/5/5/5/5/5/5
HS isolateral chest press
10kg*15/15/15
Low incline db fly
5kg*10/10/10
GHR
10/10/8
Dumbbell laterals
15kg*15/15/15
Cable rear delt fly
5kg*25/25/25
HS isolateral row
40kg*20 50kg*15 60kg*12
Seated dumbbell curl
12.5kg*8/6/6

 

[derrickgyn]

Exam period lol. Enjoying the overseas life now (while doing smolov jr).

 

[derrickgyn]

30/04/15
Back squat
155kg*4/4/4/4/4/4/4/4
Flat bench press
110kg*3 100kg*5 90kg*7 80kg*7
HS isolateral chest press
20kg*12/12/12
Low incline db fly
6kg*10/10/10
Seated lateral raise
6kg*25/25/25
HS vertical row
20kg*20 25kg*18 30kg*15
HS isolateral row
20kg*20 25kg*15 30kg*15
Rear delt fly
6.25kg*30/30/30
Long rope tricep extension
11.25kg*20/15/12
Preacher curl
25kg*10 27.5kg*8 30kg*6 32.5kg*4
15kg*8/10/12

 

[BradenHeat]

Exam period lol. Enjoying the overseas life now (while doing smolov jr).

Good luck for the exams ! Don't over fatigue yourself man

Sent from Sony D6603 using GAGT

 

[derrickgyn]

01/05/15
Back squat
165kg*3/3/3/3/3/3/3/3/3/3
HS isolateral chest press
20kg*8/8/8/8
Low incline db fly
7kg*8/8/8/8
HS vertical row
30kg*15/15/15/15
HS isolateral row
20kg*20/20/20/20
Cable laterals*
6.25kg*15/15/15
3.75kg*15/15/15 (partials at top)
Long rope tricep extension
11.25kg*15/15/15

10x3 with 165kg today, after doing 8x4 with 155kg yesterday. Smolov really doesn't fck around lol.

 

[derrickgyn]

03/05/15
Back squat
145kg*6/6/6/6/6/6
Paused bench press
100kg*3 105kg*3 110kg*3 115kg*3
Preacher curl
25kg*10 27.5kg*8 30kg*6 32.5kg*4 35kg*3 37.5kg*2 40kg*1

 

[derrickgyn]

04/05/15
HS vertical row
20kg*20 25kg*20 30kg*20 35kg*20
Seal row
40kg*10/10/10/10
HS isolateral row
25kg*20 30kg*18 35kg*15 37.5kg*12
HS isolateral chest press
10kg*12 15kg*10 20kg*8 25kg*6
Low incline db fly
7kg*10/10/10/10
Seated db press
20kg*15/15/15/15
Lateral raise
15kg*15/15/15/15

 

[derrickgyn]

05/05/15
Back squat
150kg*5/5/5/5/5/5/5
Preacher curl
25kg*5 27.5kg*5 30kg*5 32.5kg*5 35kg*3/3/3/3
Deadlift (in adipowers...)
80kg*3 120kg*3 140kg*2 160kg*1 180kg*3

Last session before schyard meet. Getting cold as fck over here in aus..

 

[derrickgyn]

06/05/15
Overhead press
60kg*5/5/5/5/5/5/5/5/5/5
Seated db curl
6kg*15/15/15

OHP felt a little weak..

 

[derrickgyn]

08/05/15
HS vertical row
25kg*15 30kg*15 35kg*12 40kg*10
HS isolateral row
20kg*20 25kg*15 30kg*10 35kg*10 40kg*8
Dumbbell row
20kg*15 22.5kg*15 25kg*15 27.5kg*15
Preacher curl
25kg*8/8/8/8/8
Seated dumbbell curl
5kg*12/12/12/12/12
Cable lateral raises
3.25kg*20/20/20/20/20
Synergy chest press
60kg*12/12/12/12/12
Cable crossover (2)
11.25kg*12/12/12/12/12
Low incline db fly
5kg*12/12/12/12/12

 

[derrickgyn]

09/05/15
SCHOOLYARD MEET - U82.5kg
Squat: 175kg/180kg/185kg
Bench: 110kg/117.5kg/125kg(X)
Deadlift: 190kg/200kg/210kg

Deadlifted in adipowers because I forgot my shoes -.-. Satisfied (but not happy) about the squat and deadlift. Quite put off by the bench. Missed the 125 because I didn't inhale before going down and my lats cramped on the way up zzz. Could have done way better. Both squat and deadlift could have been pushed by at least 5kg each.

 

[BradenHeat]

09/05/15
SCHOOLYARD MEET - U82.5kg
Squat: 175kg/180kg/185kg
Bench: 110kg/117.5kg/125kg(X)
Deadlift: 190kg/200kg/210kg

Deadlifted in adipowers because I forgot my shoes -.-. Satisfied (but not happy) about the squat and deadlift. Quite put off by the bench. Missed the 125 because I didn't inhale before going down and my lats cramped on the way up zzz. Could have done way better. Both squat and deadlift could have been pushed by at least 5kg each.

Rest well LA muscle/strength freak haha, land in SG morning and go meet @-@ you must be nuts

Sent from Sony D6653 using GAGT

 

[derrickgyn]

11/05/15
Paused bench press
100kg*3/3/3/3/3/3/3/3
Overhead press
60kg*5/5/5/5/5/5
Lateral raise
17.5kg*12/12/12
Preacher curl
28kg*10/9/8 23kg*6/6/6

 

[derrickgyn]

12/05/15
Pull up
8/8/8/8/8
Lat pulldown (1130)
95lbs*10/10/10/10/10
Close grip pulldown (1130)
95lbs*8/8/8/8/8
Chest supported row
26kg*12 19kg*15/15/15
Seated db curl
6kg*15/15/15

 

[derrickgyn]

13/05/15
Back squat
150kg*3 145kg*3 140kg*3 135kg*3 130kg*3
Lying leg curl
32kg*12/12/12
Preacher curl
30.5kg*6/6/6/6

14/05/15
Paused bench press
105kg*3/3/3/3/3/3
1 arm tricep extension
3.75kg*30/30/30
Long cable extension
8.75kg*20/20/20

 

[derrickgyn]

15/05/15
Back squat
155kg*3 150kg*3 145kg*3 140kg*3

 

[derrickgyn]

16/05/15
Paused bench press
110kg*3/3/3/3/3
Overhead press
60kg*6/6/6/6
Preacher curl
23kg*12 25.5kg*10 28kg*8 30.5kg*5 33kg*5 35.5kg*3 33kg*5

 

[derrickgyn]

17/05/15
Back squat
160kg*5 150kg*5 140kg*5
Deadlift
60/100/140/160/180kg*1
Barbell row
60kg*15/15/15/15

 

[derrickgyn]

18/05/15
Paused bench press
100kg*6/6/6/8 (Rep PR)
Cable crossover (2)
8.75kg*30 11.25kg*25 13.75kg*20
HS pec deck
26kg*12/12/12
Preacher curl
23kg*10/10/10/10/10
Lateral raises
12.5kg*10/10/10/10/15

Big PR for bench. First time pausing 8 reps, done after 3x6 too.