derrick's training log

[derrickgyn]

65x35

Is that all in one set?!!!

Yeah. It really isn't a lot for me tbh. Was expecting 50+ lol but my conditioning went to the gutter prepping for a powerlifting comp.

 

[derrickgyn]

Flat bench press
120kg×2/3/3/3/3/3
Paused flat bench press
100kg×3/3
Weighted pull ups
+30kg×5/5/5 BW×18
Dumbbell row
35kg×15/15/15
Cable crossover (2)
13.75kg×15/15/15
Cable crossover (8)
11.25kg×12/12/12
Long rope extension
13.75kg×20/20/20
Incline bench db curl (8)
15kg×6/6/6
Standing db curl w fatgripz
6kg×12/12/12+12 hammer curls
Lateral raise
15kg×20/20/20/20+7kg×15+4kg×15

 

[derrickgyn]

Back squat
120kg×5/5/5/5/12
Sumo deadlift (3s pause)
120kg×5/5/5/5/5
140kg×11 (no pause belted)

 

[derrickgyn]

A1) Seated db curl
8kg×15/15/15
B1) Close grip bench press
60kg×15/15/15
A2) Incline cable curl
3.75kg×20/20/20
B2) Long rope extension
16.25kg×18/18/18
A3) HS machine curl
32kg×18/18/17
B3) Lying db tricep extension
6kg×20/20/19
Lateral raise
12.5kg×30/30/30
Rear delt cable fly
5kg×35/35/35

Done in 40mins.

 

[Beastosterone]

Yo derrick. What u take for preworkout? I have been taking caffeine 200mg for few months n now it seems to be less effective. The adreline rush only lasted like 10mins n dies off


I was thinking should i get those tub ones with premixed flavors or continue caffeine pills plus pure alanine powder etc

 

[derrickgyn]

Flat bench press (4300)
120kg×3/2 (600)
110kg×4/4/4/4 (1700)
100kg×5/5/5/5 (2000)
Cable crossover (2)
13.75kg×15/15/15/15
Cable crossover (8)
11.25kg×15/15/15/15
Long rope extensions
16.25kg×20/20/12/12
Weighted pullup (3110)
+40kg×3
+20kg×7/7/7/6
Dumbbell row
40kg×12/12/12 30kg×15
Incline bench db curl
15kg×5/5/5/5
8kg×10/10/12

 

[derrickgyn]

Yo derrick. What u take for preworkout? I have been taking caffeine 200mg for few months n now it seems to be less effective. The adreline rush only lasted like 10mins n dies off


I was thinking should i get those tub ones with premixed flavors or continue caffeine pills plus pure alanine powder etc

Er I don't usually take preworkouts.you might be usig caffeine too frequently. Tyrosine helps with not crashing on caffeine.

 

[Beastosterone]

Er I don't usually take preworkouts.you might be usig caffeine too frequently. Tyrosine helps with not crashing on caffeine.

i have been using everyday. i thought u also taking caffeine or have u stop already?

if u r still on caf, what other stuff u mix it with? tyrosine?

 

[derrickgyn]

i have been using everyday. i thought u also taking caffeine or have u stop already?

if u r still on caf, what other stuff u mix it with? tyrosine?

I do but every now and then. Not daily for sure. I mix it with a non stim preworkout, Conqu3r.

 

[derrickgyn]

Back squat
120kg×6/6/6/6/10
100kg×5
Lying leg curl
25kg×12/12/12/12
Banded dumbbell RDL
15kg×15/15/15/15

 

[derrickgyn]

Flat bench press (4480)
120kg*2/2/2 (720)
110kg×4/4/4/4 (1760)
100kg×5/5/5/5 (2000)
Weighted pullup (3434)
+20kg×7/7/7/7/6
Dumbbell row
40kg×15/15/15/15
Incline bench db curl
17.5kg×4/4 15kg×5/5
Lateral raise
17.5kg×12/12 15kg×17/17
Rear delt cable fly
6.25kg×20/20/20/20 3.75kg×40

 

[derrickgyn]

Back squat
Belted: 140kg×10
Beltless: 120kg×7/7/7/7
Sumo deadlift (3s pause)
Belted: 140kg×3 160kg×3 180kg×3+1 (hitch)
Lying leg curl (X301)
25kg×13/13/13/13

 

[derrickgyn]

A1) Seated db curl
8kg*18/18/18
B1) Close grip bench press
60kg×18/18/18
A2) Incline cable curl
3.75kg×18/18/18
B2) Long rope extension
13.75kgx22/22/22
A3) HS machine curl
32kg×17/16/15
B3) Lying db tricep extension
6kg×20/20/20
Lateral raise
12.5kg×33/33/33
Rear delt cable fly
3.75kg×50/50/50

 

[derrickgyn]

Flat bench press
120kg×2/2/2 (720)
115kg×3/3 (690)
110kg×4/4/4/4 (1760)
100kg×5/5/5 (1500)
Weighted pullup (3672)
+20kg×8/8/8/6/6
Dumbbell row
42.5kg×12/12
Cable crossover (2)
16.25kg×10/10
Cable crossover (8)
12.5kg×10/10
Long rope extensions
16.25kg×15/15
Lateral raise
20kg×10/10/15
Rear delt fly
7.5kg×20/20/20
Incline bench db curl
17.5kg×5/5

 

[derrickgyn]

Back squat
Belted: 150kg*3/3/5
Beltless: 120kg×8/8/8/8
Reverse band leg press
6pps×12/12/12/12
Lying leg curl (X140)
25kg×14/14/14/14
Banded db rdl
17.5kg×15/15/15/15

 

[derrickgyn]

Flat bench press (5020)
120kg×2/2/2 (720)
115kg×3/3/3/3 (1380)
110kg×4/4/4 (1320)
100kg×5/5/6 (1600)
Weighted pullups
+30kg×5/5/5 (1650)
+20kg×6/5/5/5/5
Cable crossover (2)
16.25kg×10/10/10
Cable crossover (8)
12.5kg×12/12/12
Long rope extension
16.25kg×20/18/15
Lateral raises
20kg×12/12/12
Rear delt flyes
8.75kg×20/20/20
Incline bench db curl
17.5kg×5/5 15kg×5/5 12.5kg×5
Seated lateral raise
7.5kg×15/15/15

Yes. It's working. Bench and pullups were easy.

 

[derrickgyn]

Back squat
Belted: 160kg×2 150kg×2 140kg×3
Sumo deadlift
Beltless: 140kg×5/5/5/5
Belted: 140kg×15
Lying leg curl (X140)
25kg×15/15/15/15

Couldn't squat for nuts today. Oh well. Small PR on sumo I think.

 

[Beastosterone]

Any latest video of you benching? I'm still trying to figure out which is the best bench technique

 

[derrickgyn]

A1) Seated db curl
10kg×12/12/12
B1) Close grip bench press
80kg×10/10/10
A2) Incline cable curl
5×15/15/15
B2) Long rope extension
18.75kg×15/15/14
A3) Barbell curl
20kg×10/10/10
B3) Lying db tricep extension
8kg×15/12/13
A4) High cable curl
9kg×10/9/8
B4) Lateral raise
12.5kg×35/35/35
Rear delt cable fly
5kg×50/50/50

 

[derrickgyn]

Flat bench press (1180)
120kg×2 110kg×4 100kg×5
Weighted pullup (1700)
+30kg×5/4/4/4
Cable crossover (2)
16.25kg×12/12/12
Cable crossover (8)
12.5kg×15/15/15
Long rope extension
18.75kg×18/15/15
Straight bar cable extension
12.5kg×20/20/20
Incline bench db curl
15kg×6/6/6/6
High cable curl
3.75kg×15/15/15/15

Felt damn heavy today. Deload.