derrick's training log

[soteyh]

Incline angle/speed/time (min)
10/5/5
11/5/5
12/5/5
13/5/5
14/5/5

You are doing cardio!!!

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
8.75kg×15/15/15
B1) Low incline db press (3)
22.5kg×10/12/12/12
A2) Low incline cable crossover (2)
8.75kg×12/12/12/12
B2) Low incline db press (2)
22.5kg×9/9/9/9

Back
Weighted pull up (PR)
+30kg×11/9/8/7/7
Pendlay row (2nd notch)
60kg×10 70kg×8 80kg×8
85kg×5/5/5
70kg×8/8/8

Incline treadmill
14/5/10min

 

[derrickgyn]

You are doing cardio!!!

Haha yeah sudden realisation that if I'm not doing my work and I'm watching youtube, I may as well be watching it while I'm on the treadmill. Killing two birds with one stone.

 

[derrickgyn]

A1) Lateral raise
17.5kg×20/20/20/20
B1) Seated dumbbell press
20kg×14/14/12/14+2
C1) Lying leg curl
46kg×20/20/20/20
A2) Cable lateral raise (lengthened)
1.25kg×20/20/20/20
B2) Cable rear delt fly
8.75kg×25/25/25/25
Wide grip overhead press
20kg×20/20/20/20
Lateral raises
5kg×30/30/30/30
Belt over fly
5kg×30/30/30

A3) Close grip bench press
60kg×10/10/10
B3) Overhead rope extension
13.75kg×12/12/12
A4) Preacher curl
6kg×16/16/16
B4) Preacher bench spider curl
6kg×12/12/12
Strict tricep extension
6.25kg×40/40/40/40

 

[derrickgyn]

Back squat
(40X0) 40kg×10 50kg×10 60kg×10
80kg×5 90kg×5 100kg×5 110kg×5
100kg×5 90kg×5 80kg×5
Leg extensions
68kg×10/10 61kg×10
Lying leg curl
60kg×15/12/10

Incline treadmill
10/5/5min

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×25/25/25/25
Incline bench press
40kg/50kg/60kg/70kg×12
80kg×8 85kg×6 90kg×3/2
Low incline Smith guillotine press
40kg×10/10/10/10
Incline bench cable crossover (5) (30X1)
8.75kg×10/10/9
Incline bench cable crossover (3)
8.75kg×10/10/8

Back
Weighted pull up
+30kg×10/9/7
Close grip pull down
61kg×10/10/10
Pendlay row
50kg/60kg/70kg×10
80kg×8 85kg×6 90kg×6
70kg×8/8/8

Misc
Lateral raise
6kg×30/30/30
A1) Overhead rope (bottom)
11.25kg×15/15/15
B1) Strict tricep extensions
6.25kg×15/15/15
Bent over rear delt fly
4kg×50/50

 

[derrickgyn]

Reserved.....

 

[derrickgyn]

for weighted pull up, u using belt or vest ?

Belt. Don't think you can load 60kg on a vest..or you could and it would be a pain to put on.

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
8.75kg×15/15/15
B1) Low incline db press (3)
25kg×12/12/12
A2) Low incline cable crossover (2)
8.75kg×12/12/12
B2) Low incline db press (2)
25kg×10/10/10

Back
C1) Weighted pull up
+30kg×12/9/8/7
Neutral grip
10/8/8
1 arm chest supported row (supinated)
33kg×15/15/15
Wide grip chest supported row* (pronated)
33kg×15/15/20

Arms
A3) Close grip bench press
60kg×12/8/8
B3) Overhead rope extension
13.75kg×12/8/6
Preacher bench spider curl
5kg×20/20/20
Strict tricep extension
6.25kg×70/70/70

"Slept" from 7am to 9am, trained from 9.30am to 11.30 am. Back to work...

 

[derrickgyn]

A1) Lateral raise
20kg×15/15/15/15
B1) Seated dumbbell press
20kg×20/17/12/15
C1) Lying leg curl (X030)
53kg×10/10/10/10
A2) Cable lateral raise (lengthened)
1.25kg×25/25/25/25
B2) Cable rear delt fly
8.75kg×25/25/25/25
Wide grip overhead press
25kg×15/15/15/15

A3) Close grip bench press
60kg×12/10/12
B3) Overhead rope extension
13.75kg×15/15/15
A4) Preacher curl
6kg×18/18/16
B4) Preacher bench spider curl
6kg×12/12/12
Tricep extension burnout
6.25kg×70/70/70

 

[derrickgyn]

Back squat
110kg×5/5/5/5/5
80kg×5/5/5/5

Incline treadmill
10/5/10

Hit 110 for a single set of 5. Did it for 5 sets a week later. Ah, the wonders of muscle memory.

 

[soteyh]

Back squat
110kg×5/5/5/5/5
80kg×5/5/5/5

Incline treadmill
10/5/10

Hit 110 for a single set of 5. Did it for 5 sets a week later. Ah, the wonders of muscle memory.

重出江湖!

Curious to know, what are you doing to rehab you back and legs?

 

[derrickgyn]

重出江湖!

Curious to know, what are you doing to rehab you back and legs?

Is doing nothing considered rehab?

I think that my problem WRT squatting is that I push too hard, which is why all my injuries (5 in total) all occured during competition preps. I'll be squatting just 1x a week and I'm quite certain I can hit a 140x5 beltless in 8-10 weeks. I probably will never be squatting twice a week again.

Attitude-wise, I've stopped focusing on the weight on the bar and just be content with the fact that I'm 1) actually able to walk with knee pain 2) I can still out-squat most gymgoers 3) my quads are genetically blessed with size/insertion-wise.

 

[derrickgyn]

Chest
Pec deck
33kg×20/20/20
Incline bench press
40kg×15 60kg×12 80kg×10 82.5kg×8 85kg×6 87.5kg×5 90kg×2
Low incline Smith guillotine press
40kg×12/12/12/12
Seated cable crossover (13)
6.25kg×15/15/15
Cable crossover (2)
8.75kg×15/15/15/50

Back
Weighted pull up
+35kg×8/7/6/5/5
Pendlay row
60kg×15/15
70kg×12/12
80kg×10/10

Misc
Rope hammer curl
6.25kg×100
Rope tricep extension
6.25kg×100
Lateral raises
5kg×100

 

[galapogos]

Is doing nothing considered rehab?

I think that my problem WRT squatting is that I push too hard, which is why all my injuries (5 in total) all occured during competition preps. I'll be squatting just 1x a week and I'm quite certain I can hit a 140x5 beltless in 8-10 weeks. I probably will never be squatting twice a week again.

Attitude-wise, I've stopped focusing on the weight on the bar and just be content with the fact that I'm 1) actually able to walk with knee pain 2) I can still out-squat most gymgoers 3) my quads are genetically blessed with size/insertion-wise.

It might be a good idea to start considering rehab/prehab modalities while you're still young and not injured.

 

[xerref]

Do you do those 100 reps at one shot? or rest pause?

 

[derrickgyn]

Do you do those 100 reps at one shot? or rest pause?

All at one go.

 

[derrickgyn]

It might be a good idea to start considering rehab/prehab modalities while you're still young and not injured.

Still have not figured out what caused the glute issue in september last year but it seems to have gone completely. Yay!

 

[soteyh]

Wah, good for you! I think probably because you are young so body can still recover quickly... so you are going for physique now?

 

[derrickgyn]

Smith machine OHP
40kg×20 60kg×15 65kg×11 67.5kg×8 70kg×8 72.5kg×6
Dead stop smith OHP
40kg×10/10/10
Dumbbell lateral raise
20kg×20/20
20kg×16+12.5kg×12+7kg×12


Arms
A1) Lying dumbbell tricep extension
10kg×15/15/15
B1) Preacher curl
7kg×15/15/15
A2) Barbell curl
25kg×12/10/10
B2) Overhead ez bar extension (5)
13.75kg×20/20/20
A3) Occluded rope hammer curl
6.25kg×60/50
B3) Occluded rope tricep extension
6.25kg×80/70

Incline treadmill
14/5/5
12/5/5
10/5/7