derrick's training log

[derrickgyn]

Dips
12/12/12
Ez bar cable lying tricep extensions
16.25kg×25 18.75kg×20 21.25kg×15
Long rope extensions
6.25kg×15/15/15
Strict extensions
11.25kg×12/12 11.25kg×12+8.75kg×7+6.25kg×9+3.75kg×11
Ez bar tricep extension
11.25kg×20/20/40
Barbell curl (3s)
20kg×12/12/12
Close grip barbell curl (3s)
12.5kg×12/12/12
Incline bench db curl
6kg×11/11/11
4kg×20/20
Cable crossover + press (3)
11.25kg×30/20
11.25kg× 30/20
8.75kg×30/20
Lateral raise
20kg×20/20/20

 

[charcoalx]

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

One day, when I grow up, I'll be able to bench like Derrick

 

[derrickgyn]

A1) Flat bench press
125kg×3/3/3/2/2
120kg×3/3/3/3/3
110kg×5/5/6
B1) Weighted pull up
+50kg×3/3/3/3/2
+40kg×4/4/4/4/4
+30kg×8/7/6
A2) Lat pull down (face away)
34kg×20/20/20
B2) Underarm machine row
26kg×20/20/20
Cable crossover (33)
30lbs×30/30/30+20lbs×30+20s
Lateral raise
25kg×10/10/10/10

Took 2.5h to finish this...need to work on rest time.

 

[derrickgyn]

Ez bar cable lying tricep extension
13.75kg×35 16.25kg×30 18.75kg×25 21.25kg×20 23.75kg×15
Long rope extensions
7.5kg×15/15/15 6.25kg×15/15+3.75kg×40s
Strict extensions
10kg×15/15/15 8.75kg×15/13+6.25kg×30s
Barbell curl (X130)
22.5kg×12/10/9+17.5kg×5+10kg×7
Close grip preacher curl* (X220)
12.5kg×10/10/10+10kgx40s
Incline bench db curl
6kg×12/12/12
Cable crossover+press(35)
45lbs×20+10
45lbs×20+10
45lbs×20+10
Lunges
12.5kg×30/30/30
Lying leg curl
39kg×15 46kg×15 53kg×12 60kg×5+2+1
39kg×15
Dumbbell RDL
12.5kg×20/20/20
15kg×20/20
Donkey calf raise (X414)
85kg×12/12/12

Arms/chest touchup/legs maintenance/calves zzzz

 

[derrickgyn]

A1) Flat bench press
120kg×5/4/5/4/3/3/3/3 (Volume PR)
110kg×5/5/5/5
B1) Weighted pull ups
+50kg×3/3 +40kg×4/4
+20kg×10/10/10/10
Donkey calf raise (X414)
105kg×12/12/12/12
A2) D handle cable row
115lbs×20/20/20
B2) Cable crossover (35)
45lbs×30/25/20
Lateral raise (30s)
15kg×20/20/20/20

 

[derrickgyn]

Ez bar cable lying tricep extension
18.75kg×35 21.25kg×25 23.75kg×20 26.25kg×15 28.75kg×12 (PR)
Long rope extensions
8.75kg×15/12 7.5kg×15/15
Strict extensions
10kg×15/15/12/12
Barbell curl (X130)
25kg×10/8/6
20kg×8/7/6
Close grip preacher curl* (X220)
15kg×8/8/8/8
Cable rear delt fly
11.25kg×40/30
8.75kg×35/30/30
Cable crossover (2)
13.75kg×20/20/20
Cable crossover (8)
6.25kg×12/12/12

 

[derrickgyn]

A1) Flat bench press
120kg×5/4/4/4/4/4/3
B1) Weighted pull up 83.5kg
+30kg×7/7/7/7/7/7/6
A2) Incline cable crossover (3, 2 short emphasis)
30lbs×15/15/12
B2) Lat pull down (X220)
75lbs×15/15/15
A3) Incline cable crossover (4,1 mid emphasis)
30lbs×12/15/12
B3) Wide grip straight arm pull down
30lbs×15/15/15
Lateral raise
22.5kg×15/15/15
17.5kg×15/15
15kg×15/15

 

[derrickgyn]

Ez bar cable lying tricep extension
16.25kg×35 18.75kg×30 21.25kg×25 23.75kg×12/12/12
Long rope extensions
7.5kg×15/15/15/15
Strict extensions
8.75kg×15/15/15/15
Rope extension
Barbell curl (X130)
25kg×6/6/6/6/6
Ez bar close grip preacher curl* (X220)
15kg×8/8/8/8
Alt db curl
8kg×10/10/10
Cable crossover (4)
8.75kg×25/25/25u
Lunges
12.5kg×36/36/36
Lying leg curl
46kg×15/15/15/15
Dumbbell RDL
17.5kg×20/20/20/20
Donkey calf raise (X414)
105kg×12/12/12/12

 

[derrickgyn]

A1) Weighted pull up
+30kg×8/8/7/7/7/6/5/5
B1) Flat bench press (4050)
122.5kg×3/3 120kg×3/3 117.5kg×2
110kg×4 100kg×6/6/6/5
A2) Incline bench cable crossover (3)
30lbs×15/15/15
B2) Lat pull down* (X220)
90lbs×12/12/12

 

[derrickgyn]

Ez bar cable lying tricep extension
18.75kg×30/25
21.25kg×20/15
Overhead rope extension (2)
11.25kg×12/12/12/12
Close grip bench press
80kg×8+70kg×7+60kg×6+50kg×5
80kg×7+70kg×5+60kg×3+40kg×5
80kg×6+70kg×3+50kg×4
Long rope tricep extension
11.25kg×10 10kg×10 8.75kg×12
Cable lateral raise (stretched)
3.75kg×25/25/25
Cable rear delt fly
6.25kg×40/40/40+20+20
Barbell curl (X130)
25kg×8/8/6/6/7
Close grip machine preacher curl
25kg×12/12/12/12
Cable crossover (4)
8.75kg×30/30/30/30

 

[soteyh]

You managed to sell your belt?

 

[derrickgyn]

Lying leg curl
32kg×20/20/20/20/20+5 negatives
Dumbbell RDL
12.5kg×20/20/20/30
Donkey calf raise (X313)
115kg×12/12/12/12+95kg×10+75kg×20/20 (top/btw partials)
Bike (lv8, 30s rest)
30/30/30/30/30+30s

 

[derrickgyn]

A1) Weighted pull up
+30kg×8/8/8/8/8/8/8/7
B1) Flat bench press (4050)
115kg×5/4/4 110kg×5/5/5 105kg×5/5
A2) Cable crossover (4)
8.75kg×20/20/20
B2) Low incline Smith press (3)
50kg×12/12/12
Smith shoulder press
40kg×20 50kg×12 60kg×10
Dumbbell row
20kg×15/15/25
Cable rear delt fly
8.75kg×30/30/30
Lateral raise
17.5kg×15/15/15
Barbell curl
30kg×5/5

LOL volume PR for pullups. Bodyweight at 82kg. So essentially 112kg for almost 8x8.

 

[derrickgyn]

You managed to sell your belt?

Yup. Now just left with a pair of compression cuffs. Haha.

 

[derrickgyn]

A1) Ez bar cable lying tricep extension
18.75kg×30/30 21.25kg×22/22
B1) Cable lateral raise (stretched)
3.75kg×30/30/30/25
A2)Overhead rope extension (2)
11.25kg×15/15/15/15
B2) Cable rear delt fly
6.25kg×40/40/40/40
Long rope tricep extension
11.25kg×12/12/12/10
Barbell curl (X130)
27.5kg×6/6/6/6
Close grip machine preacher curl (X230)
25kg×12/12/12
Cable crossover (4)
11.25kg×20/20/20

 

[derrickgyn]

Flat bench press
115kg×5/4/3
Low incline bench cable crossover (3)
8.75kg×20/20/20
Incline bench cable crossover (5)
3.75kg×15/15/15
Incline bench press
60kg×8/8/8
Cable crossover (4)
8.75kg×20/20/22+18 assisted
Weighted pull up
+40kg×5/5/5/5 +30kg×6/6/6
Pendlay row
40kg×20/20/20 50kg×12/12
Wide grip pull down
115lbs×12/12/10
Straight bar cable curl
6.25kg×20/20/20

 

[derrickgyn]

Smith machine OHP
40kg×20 45kg×20 50kg×14 55kg×12 60kg×10
Dumbbell lateral raise
15kg×15/15/15/15
Cable rear delt fly
10kg×25/25/25/25
A1) Ez bar cable lying tricep extension
16.25kg×25/25/20
B1) Barbell curl
27.5kg×6/6/6/6
A2) Straight bar cable curl
6.25kg×20/20/20
B2) Overhead rope extension (2)
11.25kg×15/15/15

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×20/20/20
Low incline db press (3)
20kg×12/12/12
Low incline db press (2)
17.5kg×12/12/12
Machine squeeze press
5kg×15/15/13
Pec deck
26kg×15/15/15

Back
Weighted pull up
+40kg×5/4 +30kg×6/6/5
Pendlay row
60kg×10/10/10
50kg×12/12/12
40kg×15/15/15
Reverse grip pull down
75lbs×15/15/15

Misc
Lying leg curl
39kg×15 46kg×12 53kg×10 60kg×8
20kg×15/15

 

[derrickgyn]

Lateral raise
12.5kg×15 15kg×15 17.5kg×15 20kg×15
Cable lateral raise
3.25kg×20/20/20/20
Cable rear delt fly
8.75kg×25/25/30/30+15s hold
Ez bar cable lying tricep extension
21.25kg×15/25/20/18
Overhead rope extension 4x15
11.25kg×12/12/12/10+8.75kg×5+6.25kg×6+3.75kg×8
Barbell curl 5x6
27.5kg×6/6/6
25kg×7/7/7
Spider curl (X210)
5kg×10/10/12/15
Donkey calf raise (4X41)
125kg×10/10/10/10/10

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×15/15/15/15
Incline bench press
40kg×12 50kg×12 60kg×10 70kg×5 70kg×6
Incline bench cable crossover (5) (30X1)
6.25kg×12/10/10
Incline bench cable crossover (3)
6.25kg×12 5kg×12 3.75kgx12+10 press

Back
Weighted pull up (60s-90s rest)
+20kg×5/5/7/6/6
Pendlay row
65kg×10/10
55kg×10/10
45kg×12/12
Dumbbell pullover
12.5kg×15/15/15/15

Misc
Lying leg curl
42kg×12/12/12/12