derrick's training log

[derrickgyn]

A1) Weighted pull ups
+30kg×12/10/9/8
B1) Low incline db press (3)
30kg×16/16/16/16
A2) Pec deck
54kg×12/12/12/12
B2) Cable pullover
13.75kg×25/25/25/25
A3) Seated cable row
79kg×18/18/18
B3) Machine chest press
68kg×10/10/15

 

[derrickgyn]

Weighted pullups
+30kg×6/6/6

A1) Lateral raise
20kg×15/15/15/15
B1) HS rear delt fly
40kg×15/15/15/15
A2) Lateral raise
8kg×25/25/25
B2) Cable rear delt fly
11.25kg×25/25/25
Chest supported rear delt fly
8kg×30/30/30

A3) Barbell curl
30kg×12/10/10
30kg×10+27.5kg×6+25kg×6+22.5kg×6
B3) Lying barbell tricep extension (3)
32.5kg×17/15/12/
A4) Dumbbell curl
8kg×15/15/15
B4) Lying dumbbell tricep extension (3)
8kg×25/25/25
Ez bar cable extension
21.25kg×18/18/18

PM session. 57 reps of pullups with 30kg extra weight. Yup.

 

[derrickgyn]

Weighted pullup
+35kg×6/5/4
Low incline db press
32kg×16/16/16
Straight arm pullover
14.7kg×20/23/23
Cybex pec deck
52kg×12/12/15
HS incline press
10kg×15/15/15
Cybex chest supported row
45kg×25/25/25
HS decline press
10kg×20/20
17.5kg×20+15kg×10+12.5kg×8+10kg×6
HS high row
15kg×25/25
22.5kg×25+20kg×12+17.5kg×11+15kg×10

 

[vofzxy]

Congrats on increasing your weighted pullup !

 

[derrickgyn]

A1) Lateral raise
20kg×20/20/20
20kg×20+16kg×8+12kg×8+8kg×10+6kg×10+4kg×10+2kg×10
B1) Cybex rear delt fly
45kg×15/15/15
45kg×10+38.5kg×8+31.5×6+25×6+18×8
A2) HS incline press
15kg×15/15/15
B2) Cybex chest supported row
38kg×15/15/15
A3) Barbell curl
30kg×14/12/12
B3) Lying barbell tricep extension (3)
30kg×20/20/20
A4) Dumbbell curl
10kg×12/12/12
B4) Lying dumbbell tricep extension (3)
10kg×20/20/20
C4) Lateral raise
10kg×20/20/20/20/20
A5) Cybex curl
40lbs×15/15/15
B5) Tricep cable extension
18.1kg×20/20/20

 

[derrickgyn]

A1) Back squat
High bar: 120kg×5/5/5 130kg×5/5/5
B1) Lying leg curl
46kg×15/15/15
53kg×10/10/10
Weighted pullup
+40kg×5/5/5

 

[derrickgyn]

01/07/16

A1) Weighted pullups
+35kg×7/6/6/6
B1) Low incline db press
32.5kg×16/16/16/16
A2) Pec deck
61kg×8/8/8
B2) Flat bench press
40kg×12/12/15
A3) Cable pullover
16.25kg×20/20/20
B3) Seated cable row
70kg×15/15/15
Tricep cable extension
23.25kg×17/15/13

 

[derrickgyn]

A1) Lateral raise
45lbs×20/20 50lbs×15/15
B1) Nautilus rear delt
23kg×20/20/20/20
A2) Nautilus lateral raise
25lbs×15/15/15/15
B2) Nautilus overhead press
95lbs×12/12/12/12
A3) Precor bicep curl
27.5kg×15/12/12
B3) Precor tricep extension
22.5kg×25/25/25
A4) Precor preacher curl
18kg×12/12/15
B4) Precor preacher extension
18kg×15/15/20
A5) Barbell curl
45lbs×15/15/15
B5) French press
45lbs×20/20/20

Cali fitness had a groupon - 1month membership for $30. Could not resist. I was a freaking kid in a candy shop. Training is more fun when there's variety.

 

[derrickgyn]

A1) Banded HS incline press
25lbs×12 27.5lbs×12 30lbs×12 32.5lbs×12
B1) HS chest supported row
45lbs×15/15/15/15
A2) Banded HS flat press
35lbs×12/12/12/12
B2) Chest supported row
45lbs×15/15/15/15
A3) LF chest press
65lbs×12/12/12/12
B3) LF chest supported row
45lbs×15/15/15/15

 

[derrickgyn]

A1) Lateral raise
45lbs×15 50lbs×15 55lbs×15 60lbs×8/8
B1) Nautilus rear delt
60lbs×20/20/20/20/20
A2) Nautilus lateral raise
50lbs×15/18/18/18
B2) Nautilus overhead press
95lbs×15/15/15/15
A3) LF incline bicep curl
25kg×12/12/12
B3) Precor tricep extension
50lbs×25/25/25
A4) Precor preacher curl
50lbs×15/15/15
B4) Precor preacher extension
50lbs×20/20/20
A5) Dumbbell curl
25lbs×8/8/8
B5) French press
55lbs×20 65lbs×12/12+45lbs×12
Lateral raise
25lbs×20/20/20

 

[derrickgyn]

A1) Back squat
120kg×6/6/6/6/6/10
B1) Lying leg curl
A2) Weighted pullups
+35kg×9/8/7/7/7
B2) Low incline db press
35kg×12/12/12/15
A3) Cable pullover
18.75kg×20/20/20
B3) Pec deck
61kg×8/8/8

 

[derrickgyn]

A1) Banded HS incline press
35lbs×15/15/15/15
B1) HS chest supported row
47.5lbs×17/17/17/17
A2) Banded HS flat press
45lbs×8/8/8/10
B2) Chest supported row
50lbs×15/15/15/15
A3) LF chest press
65lbs×12/12/12/12
B3) LF chest supported row
55lbs×12/12/12/15

PM session done in 40mins. Didn't feel like waking up at 5am to train so just pushed it forward.

 

[derrickgyn]

A1) Lateral raise
50lbs×15/15/15/15
B1) Nautilus rear delt
80lbs×18/18/15/15
A2) Nautilus lateral raise
50lbs×20/20/20/20
B2) Nautilus overhead press
110lbs×12/12/12/12
A3) Precor bicep curl
70lbs×12/12/12
B3) Precor tricep extension
70lbs×15/15/15
A4) Precor preacher curl
50lbs×10/10/10
B4) Precor preacher extension
50lbs×12/12/12
A5) Dumbbell curl
15lbs×13/13/13
B5) French press
65lbs×12/12/12
45lbs×18/18
Chest supported rear delt fly
20lbs×25/25/25

 

[derrickgyn]

09/07/16

A1) Banded HS incline press
45lbs×12/12/12
B1) HS chest supported row
60lbs×15/15/15
A2) Banded HS flat press
65lbs×8/8/8
B2) Chest supported row
55lbs×15/15/15
A3) LF chest press
65lbs×15/15/15
B3) LF chest supported row
55lbs×15/15/15

 

[derrickgyn]

A1) Front raise
20lbs×15/15/15/15
B1) Rear delt fly
20lb×20/20/20/20
C1) Lateral raise
20lbs×20/20/20/20
D1) Dumbbell press
30lbs×12/12/12/12
A2) Nautilus rear delt fly
80lbs×15/15/15/20
B2) Nautilus overhead press
80lbs×20/20/20/20

A3) Precor bicep curl
70lbs×10/10/10/10
B3) Precor tricep extension
70lbs×15/15/15/15
A4) Precor preacher curl 1 arm
15lbs×12/12/12/12
B4) Precor preacher extension
50lbs×20/20/20/20
A5) Lateral raise
20lbs×20/20/20
B5) PJR pullover
45lbs×15/15/15

 

[derrickgyn]

Back squat
120kg×7/7/7/7/7/7
Weighted pullups
+40kg×7/5/5/5/5
Low incline db press
40kg×6/6/6/6

 

[derrickgyn]

A1) Front raise
25lbs×12/12/12/12
B1) Rear delt fly
25lb×12/12/12/12
C1) Lateral raise
25lbs×12/12/12/12
D1) Dumbbell press
30lbs×12/12/12/18
A2) Nautilus rear delt fly
95lbs×20/20/18
B2) Nautilus overhead press
80lbs×25/22/22

A3) Precor bicep curl
80lbs×10/10/10
B3) Precor tricep extension
80lbs×12/12/12
A4) Precor preacher curl 1 arm
20lbs×12/12/12
B4) Precor preacher extension
50lbs×15/15/15
A5) Dumbbell curl
20lbs×10/10/10
B5) PJR pullover
55lbs×15/15/15

 

[derrickgyn]

Pec deck
35lbs×20/20/20/20
End of session: 12/12/12
A1) HS incline press
45lbs×15/15/15
B1) HS chest supported row
70lbs×12/12/12
A2) Banded HS flat press
45lbs×10/10/10
B2) Chest supported row
55lbs×12/12/12
A3) LF chest press
65lbs×17/16/15
B3) LF chest supported row
45lbs×15/18/20
A4) Low incline db fly
20lbs×10/10/10
B4) Low incline db press
20lbs×10/10/10

 

[derrickgyn]

Back squat
140kg×3/3/3/3/3
Weighted pullups
+40kg×7/6/6/6/5 (PR)
Low incline db press
40kg×10/10/10/10 (PR)

 

[derrickgyn]

A1) Front raise
25lbs×12/12/12/12/12
B1) Rear delt fly
25lb×12/12/12/12/12
C1) Lateral raise
25lbs×12/12/12/12/12
D1) Dumbbell press
40lbs×12/12/12/12/12
A2) Nautilus rear delt fly
110lbs×12/12/12
B2) Nautilus overhead press
90lbs×18/18/18
A3) Precor bicep curl
80lbs×10/10/12
B3) Precor tricep extension
80lbs×12/12/15
C3) Pec deck
50lbs×20/20/20
A4) Precor preacher curl 1 arm
20lbs×15/15/15
B4) Precor preacher extension
50lbs×15/15/15
C4) Pec deck
50lbs×20/20/15
A5) Dumbbell curl
20lbs×8/8/8
B5) PJR pullover
65lbs×12/12/12