derrick's training log

[derrickgyn]

Leg extension
33kg×25/25/25/25
Front squat
60kg×5 70kg×5 80kg×5 90kg×5 100kg×5 110x3
RFESS
5kgx20/20/20
Lying leg curl
52kg×12/12/12

 

[derrickgyn]

A1) Seated db curl
12.5kg×12/12/120
B1) Close grip bench press (slingshot)
110kg×10/7/9
Back off: 90kg×8/8
A2) Ez bar cable curl
8.75kg×30/30/30
B2) Ez bar cable extension
18.75kg×30/30/30
A3) Barbell curl
22.5kg×15/15/15
B3) Lying db tricep extension
9kg×17/17/16
A4) BFR Ez bar cable curl
6.25kg×30/30/30
B4) BFR Ez bar overhead rope extension
8.75kg×40/40/40
Lateral raise
17.5kg×20/20/20/20
Rear delt cable fly
11.25 kg×15/15/15

 

[derrickgyn]

A1) Flat bench press
115kg×3/5/5/2
100kg×5/5/6/7
B1) Weighted pull up
+35kg×5/5/5/5/5
+20kg×8/8/8
Cable crossover (7)
8.75kg×20/20/20/20
Seated cable row
70kg×15/15/15/15
Rear delt fly
11.25kg×25/25/25/25

 

[derrickgyn]

A1) Flat bench press
115kg×5/5/5/4
110kg×4/5/5
B1) Weighted pull ups (PR)
+40kg×5/5/4/4/4
+30kg×6/8

Final exams soo. Going through a really rough patch in a relationship as well. Finally getting back onto the wagon with this session. Heartened to know that I'm ready to fight again.

 

[charcoalx]

A1) Flat bench press
115kg×5/5/5/4
110kg×4/5/5
B1) Weighted pull ups (PR)
+40kg×5/5/4/4/4
+30kg×6/8

Final exams soo. Going through a really rough patch in a relationship as well. Finally getting back onto the wagon with this session. Heartened to know that I'm ready to fight again.

I find that physical training can take your mind off emotional turbulence and make you see things in a clearer light later on. Hang in there brother.

 

[derrickgyn]

I find that physical training can take your mind off emotional turbulence and make you see things in a clearer light later on. Hang in there brother.

Certainly hope so. This has been the most trying time of my short existence.

 

[derrickgyn]

Lying leg curl
53kg×12/12/10
Leg extension
40kg×20/20/20
Front squat
60kg×5 70kg×5 80kg×5 90kg×5 100kg×5/5 110kg×3

 

[derrickgyn]

A1) Seated db curl
12.5kg×14/13/12
B1) Close grip bench press
90kg×10/9/9
A2) Ez bar cable curl
11.75kg×20/20/20
B2) Ez bar cable extension
21.75kg×20/20/20
A3) Barbell curl
25kg×10/10/10
B3) Low incline lying db tricep extension
8kg×17/16/15
A4) BFR Ez bar cable curl
8.75kg×25/25/25
B4) BFR Ez bar overhead extension
8.75kg×35/35/35
Lateral raise
17.5kg×22/22/22/22+12.5kg×12
Rear delt cable fly
11.25 kg×20/20/20/20

 

[derrickgyn]

19/11
Flat bench press
115kg×4/4 105kg×5/5
Weighted pull ups
+40kg×4/4/3 +20kg×10/10/8
Seated cable row
79kg×12/15/15/15
Pec deck
33kg×20/20/20/17
Lateral raise
12.5kg×25/25/25/25

 

[derrickgyn]

21/11
Leg extension
40kgx25/25/25/25
Seated leg curl
25kgx25/25/25/25
Front squat
80kgx6/6/6/6/6/6/6/6

 

[derrickgyn]

23/11
Flat bench press
115kgx3/3 110kgx4/4/4/4/4 100kgx6/6
Weighted pull ups
+40kgx5/4 +35kgx6/6/5/5/5 +20kgx8/8

 

[derrickgyn]

A1) Seated DB curl
12.5kgx15/15/13
A2) Close grip bench press
90kgx10/10/5/5/5
A2) Ez bar curl
11.75kgx25/25/25
B2) Ez bar cable extension
21.75kg*25/25/25
A3) DB preacher curl
9kgx10/10/10
B3) Low incline lying db tricep extension
9kgx15/15/15

 

[derrickgyn]

A1) Weighted pull ups
+40kg×5/4/4/4/4 +30kg×8/7
B1) Flat bench press
115kg×5/5/5/5/5 110kg×5/5
Lateral raises
17.5kg×20/20/20

 

[derrickgyn]

01/12
Flat bench press
117.5kg×4/4/4/4 112.5kg×5/3 110kg×3
Weighted pull ups
+40kg×5/4/4 35kg×5/5/5 +30kg×5/5
Cable crossover (3)
11.25kg×20/20/20/20
Lateral raise
17.5kg×20/20/20
12.5kg×20/20

 

[derrickgyn]

03/12 arms wednesday
A1) Close grip bench press
90kgx10/10/8/5
B1) Seated db curl
12.5kgx15/12/12/12
A2) EZ bar cable curl
13.25kgx20/20/20/22
B2) Ez bar tricep extension
23.25kgx22/22/22/22
A3) Dumbbell preacher curl
9kgx10/10/10
B3) Low incline lying db tricep extension
9kgx20/17/17
Lateral raise
17.5kgx20/20/20/20
Rear delt fly
6.25kgx30/30/30/30

 

[derrickgyn]

05/12 upper saturday
Flat bench press
110kg×2/5/5/5/4/4/4/4/4
Weighted pull ups
+40kg×4/4/4
+20kg×12/12/9/9
Lateral raises
17.5kg×20/20/20

 

[derrickgyn]

Leg extension
33kg×25/25/25/25
Leg press
5pps×10s×20r
Lying leg curl
33kg×20/20/20/20/20

 

[derrickgyn]

A1) Close grip bench press
90kg×8/8/8/8/8
B1) Seated db curl
12.5kg×12/12/12/12/12
A2) Rope curl
8.75kg×20/20/20
B2) Rope extension
16.25kg×25/20/18
A3) Close grip barbell curl
12.5kg×12/12/12
B3) Low incline lying db tricep extension
10kg×15/15/15
A4) BFR Ez bar cable curl
6.25kg×30/30/30
B4) BFR rope extension
11.25kg×30/25/22
A5) Bent over db fly
4kg×30/30/30
B5) Rear delt cable fly
6.25kg×30/30/30
Dumbbell lateral raise
12.5kg×20/20/20

 

[derrickgyn]

Flat bench press
110kg×7 115kg×5 120kg×3+1
110kg×5/5/5
Weighted pull up
+40kg×5 +45kg×3 +50kg×1
+40kg×4/4/4 +20kg×12/8
Cable crossover (3)
11.25kg×20/20/20
Cable crossover (8)
6.25kg×15/15/15
Lateral raises
15kg×20/20/20/20/20+6kg×10

 

[donald83]

derrick, see that u alwaays do weight pull ups and seated cable rows for ur back exercises. Are there any other back exercises that you are doing?