derrick's training log

[derrickgyn]

19/05/15
Pullups
10/10/10/10/10
Lat pulldown (1130)
95lbs*12 115lbs*10 135lbs*8
Close grip pulldown (1130)
115lbs*8/8/8
1 arm chest supported row
26kg*15/15/15
Chest supported row
26kg*15 33kg*15 40kg*15
Dumbbell row
20kg*15/15/15
Cable row static hold
8.75kg*60s
Standing cable row
11.25kg*50/50/50

 

[derrickgyn]

21/05/15
Paused bench press
105kg*4/4/4/4/4/4
Preacher curl
23kg*10 25.5kg*8 28kg*6 30.5kg*5 33kg*4/4/4/4
Seated db curl
7kg*15/15/15
1 arm cable curl
3.75kg*12/12/12
Cable lateral raises
3.75kg*25/25/25

 

[derrickgyn]

24/05/15
Back squat
120kg*3/3/3/3/3/3/3/3/3/3
Paused flat bench press
110kg*4/4/4/4/4

 

[derrickgyn]

25/05/15
Pull up
12/12/12/10
Lat pulldown (1130)
95lbs*12 115lbs*10 135lbs*8 155lbs*5
1 arm chest supported row
31kg*12/12/12/12
Chest supported row
33kg*15 40kg*15 47kg*15 54kg*15
Dumbbell row
25kg*15/15/15/15
Standing cable row
16.25kg*40/40/40
Preacher curl
28kg*6/6/5/6
Lateral raises
15kg*10/10/10/10/10*
Rear delt x many

 

[derrickgyn]

26/05/15
Back squat
150kg*3 155kg*3 160kg*3 165kg*3 170kg*3
Paused flat bench
105kg*4 110kg*4 115kg*4 120kg*3
Lateral raises
15kg*12/12/12/12
Lying leg curl
39kg*12/12/12/12

Getting back on track

 

[derrickgyn]

27/05/15
Back squat
105kg*3/3/3
Pull ups
10/10/10/10/10/10
Seated cable row
95lbs*15/15/15/15
Preacher curl
28kg*6 30.5kg*5 33kg*4 35.5kg*3 38kg*1
Seated db curl
7kg*12/11/8/6
Lateral raises
6kg*20/20/20/20
Rear delt fly
3.75kg*30/30/30/30
Long rope extension
13.75kg*15/15/15/15
1 arm pec deck
19kg*20/20/20
Lying leg curl
39kg*12 46kg*10 53kg*8 60kg*6 39kg*10/10/10

 

[derrickgyn]

28/05/15
Back squat
120/140/160/170/180kg*1
High bar paused
140kg*3/3 145kg*3/3
Flat bench press
110kg*6 100kg*10
Lying leg curl
46kg*10/10/10/10/10
Lateral raises
12.5kg*20/20/20

29/05/15
Back squat
120kg*2/2 (paused)
Paused bench press
80kg*3/3
Pull ups
12/12
Incline cable curl
6.25kg*12/12/10/10
Incline db curl (7)*
15kg*8/6/5
Alt db curl
6kg*150

 

[derrickgyn]

30/05/15
Back squat
160kg*5
HB: 140kg*4 145kg*3 150kg*3
Paused bench press
100/105/110/115/120/125*1
Close grip paused: 100kg*5/5

 

[derrickgyn]

31/05/15
Back squat
140/150/160/170/160x1
Paused bench press
100/105/110/115/120/122.5/125/127.5*1
Pull ups
12/12/12/12
Seated cable row
115lbs*12 135lbs*12 155lbs*12+135lbs*10+115lbs*8
1 arm chest supported row
33kg*12/12/12
Chest supported row
47kg*12/12/12
Barbell row
60kg*12/12/12

 

[derrickgyn]

31/05/15
PM session
Beltless back squat
120/140/150/155/160/165/170kg*1 (PR)
Pull ups
15/12/10
Lat pulldown with D handles
95lbs*8/8/8
Seated cable row
135lbs*12/12/12
Cable crossover (2)
11.25kg*25/25/25
Cable crossover (9)
8.75kg*20/20/20
Cable lateral raise
6.25kg*15/15/15
Cable rear delt fly
6.25kg*20/20/20
Lateral raise
12.5kg*20/20/20

Beltless, without sleeves too

 

[derrickgyn]

01/06/15
Back squat
100/110/120/130x1
Preacher curl
23kg*12 25.5kg*10 28kg*8 30.5kg*6 33kg*5/5/5 35.5kg*4 38kg*3 40.5kg*1
Incline db curl (7)
10kg*6 5kg*12/12/12
Pinwheels
5kg*15/15/15/15
Alt db curl
4kg*15/15/15/15
Back squat (HB)
140/160/170/175kg*1

Gym was so fcking crowded. Anyway..so many people wearing adipowers and rehbands and all dat jazz but can't even squat 2 plates. To quote louie simmons...don't have a hundred dollar shoe but a ten cent squat.

 

[derrickgyn]

02/06/15
Back squat
120/140/160kg*1, 150kg*1/1 140kg*1/1
Paused flat bench
110/115/120/122.5/125/127.5/130kg*1 (PR)

 

[derrickgyn]

03/06/15
Back squat LB
107.5kg*3/3/3
Deadlift*
120kg*3/3/3
Paused flat bench press
80kg*3/3/3
Cable laterals
6.25kg*20/20/20
Dumbbell laterals
12.5kg*15/15/20+6kg*20+4kg*20
Incline db curl
15kg*6/6/6/6
Incline cable curl*
3.75kg*15/15/15
Chest supported rear delt fly
8kg*30/30/30
Lying leg curl
46kg*10/10/10/10/10
Bike lv9 x10min

 

[derrickgyn]

04/06/15
Paused back squat HB
140/150/160/165/170/172.5/175kg*1(PR)
Paused bench press
100/105/110/115/120kg*1
105kg*3/3

 

[derrickgyn]

05/06/15
Back squat HB
110kg*3/3/3
Paused bench press
80kg*3/3
TNG: 80kg*20
Deadlift 1in deficit
160/165/170/175/180/185kg
Meadows row
5/10/15/20kg*15
Barbell row
50kg*20/20/20
Seated cable row
61kg*15/15/15
Dumbbell row
25kg*15/15/15
Seated laterals
5kg*20/20/20
Cable laterals
6.25kg*20 3.75kg*20/20
Incline bench db curl
15kg*8/7/6
High cable curl (22)
9kg*15/15/15
Lateral raises
12.5kg*20/20/30

 

[derrickgyn]

06/06/15
Incline bench db curl
17.5kg*5/5/5
Preacher curl
23kg*8/8/8
Incline cable curl
6.25kg*10/10/10
Close grip bench press
60kg*12/20
High cable curl
9kg*20/20/20 (PR)
Dumbbell laterals
15kg*15/15/15
Cable laterals BTN
3.75kg*25/25/25
Cable rear delts
3.75kg*35/35/35
Lying leg curl
53kg*8/8/8/8/8/8
Barbell curl w blaster
15kg*20/20/20/21s

PM session
Back squat (beltless LB)
120/140/150/160/165kg*1
145kg*3/3
Paused bench press
80kg*4 100kg*4 110kg*1 120kg*2
Barbell curl with blaster
18kg*10/10/10/10/10/10/10/10/10/10+20s midpoint

 

[derrickgyn]

07/06/15
Back squat
120/140/160/170/180/185/190kg*1 (PR)
150kg*6/6/6/6
Deadlift
160kg*6/6

 

[derrickgyn]

08/06/15
Paused bench press
100/110/115kg*1
Spoto: 80kg*5/5/5/5/5/5
Tricep extension
13.75kg*20/20/18
Ez bar french press
10kg*20/20/20
Lying leg curl
60kg*8/8/8/8 (PR)
Incline db curl
17.5kg*5/5

PM session
Seated cable row
95/115/135lbs*12
155lbs*12/12/15+135lbs*12+115lbs*10+95lbs*8
Meadows row
20kg*15/15/15
Chest supported row
33kg*15/15/15
Chest supported row midback
47kg*15/15/15
Barbell curl w armblaster
23kg*12 25.5kg*6 28kg*6 30.5kg*6 33kg*5 35.5kg*5 38kg*4 40.5kg*2
Floor press
80kg*10/10/10/14

 

[derrickgyn]

10/06/15
Back squat
130kg*8/8/8/16 (PR)
Deadlift
140kg*8/8
Split squat
15/12/20

That's right, 130kg for 16 reps.

 

[derrickgyn]

11/06/15
Paused bench press
110/115/120/125kg*1
115kg*3/3/5 (PR)
Floor press
80kg*10 85kg*10 90kg*10 95kg*7
Cable flyes (21)
14kg*20 20kg*20/20/20
Cable flyes (35)
14kg*25/25/25/25
Lateral raises
15kg*15/15/15/15/20
Cable laterals
5kg*15/15/15/15/15
Incline db curl
20kg*4/4/4
Skullcrushers
38kg*5 25kg*10/10/10/10