derrick's training log

[charcoalx]

I training to get really strong at benching and pull ups. No particular reason for that other than personal satisfaction haha. Also trying to work on my chest/arms which are my weaker body parts. Considering doing a physique show in 2016.

I don't see myself being able to squat or deadlift any time soon so in the meanwhile I'll just have to be happy with what I can do

All the best for the physique show! Let us know then we can all go support!

 

[derrickgyn]

A1) Flat bench press
120kg×4/4/4/3
115kg×4/4/4
110kg×4/4/5 (last rep 4s pause)
B1) Weighted pull ups
+50kg×3 (PR)
+45kg×4/4/4/4
+40kg×5/4/4
+30kg×7 +15kg×13
Low incline db press (3)
20kg×15/12/12
Pec deck
26kg×17/15/15/15/20
Lateral raises
20kg×15/15/15/15

 

[derrickgyn]

Close grip bench press
100kg×10
Ez bar cable lying tricep extension (3)
16.25kg×30 18.75kg×25 21.25kg×20 23.75kg×20 16.25kg×30
Strict tricep extension
8.75kg×25/20/20/25
High incline cable curl
6.25kg×20/20/18/17
Straight bar cable curl
8.75kg×20/20/20/20
Rope hammer curl
16.25kg×12/12/12/15
Cable rear delt fly
11.25kg×25/25 8.75kg×35/35
Lateral raise
15kg×12/12/12/12

 

[derrickgyn]

A1) Flat bench press
120kg×5/4/4/4/3
115kg×4/4/5
110kg×5/5/6
B1) Weighted pull up
+60kg×2 (PR)
+50kg×3/3/3
+45kg×4/4/4
+40kg×5/5/4
+20kg×12 +bodyweight×10
A2) Low incline db press
25kg×12/12/10
B2) Seated cable row
61kg×15/15/15
Pec deck
33kg×15/15/15

 

[derrickgyn]

Back squat
Worked up to 140×1
Safety bar squat
80kg×5/5/5/5
Leg extension
40kg×20/20
47kg×20/20
54kg×15/15
Dumbbell lunge
12.5kg×20/20/20/20
Lying leg curl
39kg×15 46kg×15 53kg×10 60kg×6 39kg×13
Dumbbell RDL
15kg×12/12/12/12/12

Never knew lunges were so difficult. Really kills the quads, gives a sick pump, and doesn't cause any pain (apart from lactic acid burn). Since I can't squat, my goal would be to lunge, say, 40kg for 20 by the end of next year. It is quite worrying that I can squat around 160ish right now, but lunging 12.5kg is enough to make my legs shake.

 

[charcoalx]

It is quite worrying that I can squat around 160ish right now, but lunging 12.5kg is enough to make my legs shake.

Interesting... But I got my hands full trying to increase my poundage for now. Will try lunges later on haha.

 

[soteyh]

Back squat

Never knew lunges were so difficult. Really kills the quads, gives a sick pump, and doesn't cause any pain (apart from lactic acid burn). Since I can't squat, my goal would be to lunge, say, 40kg for 20 by the end of next year. It is quite worrying that I can squat around 160ish right now, but lunging 12.5kg is enough to make my legs shake.

Lunges are a pain when you start, but I find that the effect quickly wears off after a few weeks. The body adapts very quickly to new movements ...

 

[derrickgyn]

Close grip bench press
100kg×12
Ez bar tricep extension
16.25kg×25/25/25/25
Strict tricep extension
8.75kg×25/20/20
8.75kg×25+6.25kg×12+3.75kg×20+1.25kg×25
Barbell curl (3 lowering)
15kg×15/12/12/8
Barbell curl (3 lowering close grip)
7.5kg×12/12/12/12
Incline bench db curl (3 lowering)
6kg×10/10/10/10

 

[derrickgyn]

Lunges are a pain when you start, but I find that the effect quickly wears off after a few weeks. The body adapts very quickly to new movements ...

Speaking of pain, I'm limping around today. After doing 4x20 with 12.5kg dumbbells. (10 reps per leg). Coming from a guy who has done smolov squat..lunges really are kind of special. Looking forward to pushing the lunge to 40kg. Maybe I'll get my legs back - they've shrank quite a bit since my lay off.

 

[derrickgyn]

A1) Weighted pull up
+50kg×3/3/3/3
+45kg×4/4/4/3
+40kg×5/5/4/4
+20kg×10
B1) Flat bench press
120kg×5/4/4/4/4/3
115kg×4/4/5
110kg×5/5/6 (last rep paused 5s)
Low incline db press
25kg×12/12/12
Seated cable row
61kg×20/20/20
Pec deck
40kg×12/12/12
Dips
8/8/8

Another volume PR for bench and pull ups. Took me 2.5 hrs to complete though. Dead. Gonna eat 5 bowls of rice post workout.

 

[soteyh]

This is just insane

And I can't imaging doing pull ups with 2 huge plates dangling between your legs!

 

[derrickgyn]

This is just insane

And I can't imaging doing pull ups with 2 huge plates dangling between your legs!

Its more comfortable than people think. Unless you're using the chain type of dip belt which not only pinches your nuts but also runs the risk of breaking

 

[Beastosterone]

Its more comfortable than people think. Unless you're using the chain type of dip belt which not only pinches your nuts but also runs the risk of breaking

still no buyer for your dip belt? most prefer chain cuz more aesthetic. keke

 

[derrickgyn]

Cable lying tricep extension
11.25kg×25/25/25/25
Ez bar cable lying tricep extension
11.25kg×25/25/25/25
Strict tricep extension
8.75kg×20/20/20/20+6.25kg×10+3.75kg×12+1.25kg×25
Barbell curl (3s)
17.5kg×12/12/12/12
Close grip barbell curl (3)
12.5kg×12/12/12/12
Incline bench db curl
6kg×10/10/10/10
Lateral raise
20kg×20/20/17/17 (PR)
Cable rear delt fly
8.75kg×40/40/40

 

[derrickgyn]

still no buyer for your dip belt? most prefer chain cuz more aesthetic. keke

And that's a stupid preference because nobody cares about whether its metal chains or cloth - its about the number of plates hanging.

 

[derrickgyn]

Leg extension
40kg×20 47kg×20 54kg×20 61kg×20
68kg×8/8/8/8
Dumbbell lunge
15kg×20/20/20/20
Lying leg curl
39kg×15 46kg×15 53kg×10 60kg×8
Dumbbell RDL
17.5kg×12/12/12/12/12

 

[derrickgyn]

Flat bench press
125kg×4/4
120kg×4/3/3/3/3
115kg×4/4/3/3/3
110kg×5/4/5
Weighted pull ups
+40kg×5/5/5/4/4/4/4
Wide grip pull up
15/14
Cable crossover (2)+(5)
11.25kg×15/12
11.25kg×15/12
Pec deck
40kg×12/12/12/12
40kg×12+33kg×10+26kg×10+19kg×10
Incline bench db fly (4)
5kg×12/12/12/12

 

[derrickgyn]

Rope cable lying tricep extension
11.25kg×25/25/25/22
Ez bar cable lying tricep extension
13.75kg×30 16.25kg×25 18.75kg×20 21.25kg×12
Strict cable tricep extensions
8.75kg×15/15/15/15/15
Overhead cable tricep extension
11.25kg×10/10/9/9
Long rope extension
3.75kg×15/15/15/15
Barbell curl (3s)
15kg×10 9kg 6/15/15/12+3
Close grip barbell curl (3s)
10kg×15/15/15/15
Incline bench db curl
6kg×11/10/10/8+4
Lateral raise
20kg×12/12/12/12/15
Rear delt fly
8.75kg×40/40/40

 

[derrickgyn]

Lunges
20kg×14/14/14/14/14
Lying leg curl
32kg×15 39kg×15 46kg×15 53kg×10
Dumbbell RDL
12.5kg×20/20/20/20/20
Bodyweight lunges
40/40/40

 

[derrickgyn]

A1) Flat bench press
125kg×3/3/3/3
120kg×3/3/3/3/3
B1) Weighted pull ups (39)
+40kg×7/6/6/5/4/4/4/3
Cable crossover (2)
11.25kg×25/25/25
Lat pull down* (normal, wide, face away)
95lbs×12/10/8
95lbs×12/10/8