derrick's training log

[derrickgyn]

Back squat
120kg×8/8/8/8/8/8
Weighted pullups
+45kg×6/5/5/5
Low incline db press
42.5kg×8/8/7/7
Pec deck
26kg×20/20/20

 

[derrickgyn]

A1) Front raise
12.5kg×10/10/10/10/10
B1) Rear delt fly
12.5kg×10/10/10/10/10
C1) Lateral raise
12.5kg×10/10/10/10/10
D1) Dumbbell press
20kg×12/10/10/10/10
A2) HS rear delt fly
26kg×30/30/30
B2) HS shoulder press
25kg×20/20/20
Rear delt cable fly
6.25kg×50/50/50
Lateral raise
20kg×12/12/12
Pec deck
26kg×20/20/20

A3) 1 arm HS bicep curl
15kg×20/20/18
B3) Ez bar cable pressdown
23.75kg×20/20/20
A4) Barbell spider curl
12.5kg×12/12/12
B4) PJR pullover
30kg×12/12/12
A5) Dumbbell curl
12.5kg×7/7/7
B5) D handle extensions
8.75kg×20/20/20

 

[derrickgyn]

A1) Pec deck
26kg×25/25/25
B1) Straight arm pullover
16.25kg×25/25/25

A2) Low incline cable crossover (3)
6.25kg×12/12/12
B2) Incline bench press
60kg×8/8/8
C2) LF chest supported row
33kg×25 40kg×25/25

A3) Flat db fly
12.5kg×10/10/10
B3) Flat db press
12.5kg×10/10/10
C3) 1 arm db row
20kg×15/15/15

A4) Incline cable crossover (5)
6.25kg×8/8/8
B4) Seated cable row
61kg×12 52kg×15/15

Lateral raises
20kg×12/12/15

 

[derrickgyn]

Back squat
140kg×5/5/5/5
120kg×5/5

 

[derrickgyn]

A1) Weighted pull ups
+45kg×6/4
+40kg×6/5
+35kg×6/5
B1) Low incline db press (3)
40kg×10 42.5kg×8 45kg×6
30kg×8/6
Cable rear delt fly
8.75kg×40/40/40/40
Pec deck
19kg×25/25/25/25
Lateral raise
15kg×20/20/20

 

[derrickgyn]

25/07/16

Lateral raise
15kg×25 17.5kg×20 20kg×20
22.5kg×10/10/10
A1) Rear delt fly
9kg×20/20/20/20
B1) HS shoulder press
25kg×20/20/20/20
A2) Upright rowb
20kg×20/20/20/20
B2) BTN press
20kg×15/15/15/15

A3) 1 arm HS bicep curl
20kg×12/10/9
B3) Ez bar cable pressdown
26.25kg×15/15/15
A4) Dumbbell spider curl
6kg×13/13/16
B4) PJR pullover
30kg×15/15/15
A5) Dumbbell preacher hammer curl
6kg×15/15/15
B5) Long rope extensions
14kg×20/14/12

 

[derrickgyn]

Back squat
130kg×8/8/8/8
Lying leg curl
53kg×10/10/10/10

 

[derrickgyn]

A1) Weighted pullups
+40kg×9/8/7/5/5
B1) Low incline db press (3)
40kg×12/10/10/10/9
Pec deck
33kg×10/10/10
Lateral raise
25kg×8/8/8

 

[derrickgyn]

A1) Lateral raise
17.5kg×12/12/12/12
B1) Dumbbell press
17.5kg×12/12/10/10
A2) Rear delt fly
9kg×20/20/20/20
B2) HS shoulder press
32kg×12/12/12/12
A3) Upright row
20kg×22/22/22/22
B3) Overhead press
20kg×15/15/15/15

A4) 1 arm HS bicep curl
20kg×12/12/12
B4) Ez bar cable pressdown
28.75kg×15/15/15
A5) Dumbbell spider curl
7kg×13/13/15
B5) PJR pullover
30kg×17/15/17
A6) Dumbbell preacher hammer curl
7kg×15/15/15
B6) Long rope extensions
13.75kg×15/15/15

 

[derrickgyn]

A1) Pec deck
33kg×20/20/20
B1) Straight arm pullover
18.75kg×20/20/20

A2) Low incline cable crossover (3)
6.25kg×16/15/15
B2) Flat bench press
60kg×10/9/8
C2) LF chest supported row
47kg×25/25/15

A3) Flat db fly
12.5kg×10/10/10
B3) Flat db press
12.5kg×12/12/12
C3) 1 arm db row
22.5kg×18/18/18

A4) Incline cable crossover (5)
6.25kg×8/8/8
B4) Seated cable row
52kg×15/15/15

A5) Cable rear delt fly
11.25kg×25/25/25
B5) Cable crossover (shortening)
6.25kg×10/10/10

 

[derrickgyn]

Back squat
140kg×5 145kg×5 150kg×5 155kg×3
Lying leg curl
60kg×10/10/10/10/10

 

[derrickgyn]

Weighted pullup
+50kg×5/4
+40kg×5/5/5/5
Low incline db press
42.5kg×10/9/8/8/8 (PR)
HS rear delt fly
33kg×40/40/30

 

[derrickgyn]

A1) Lateral raise
20kg×10/10/10/10
B1) Dumbbell press
20kg×12/12/12/9
A2) HS rear delt fly
26kg×30/30/30/30
B2) HS shoulder press
39kg×8/8/8/12
A3) Upright row
20kg×25/25/25/25
B3) Overhead press
20kg×15/15/15/17

A4) 1 arm HS bicep curl
20kg×15/14/13
B4) Ez bar cable pressdown
28.75kg×15/15/15
A5) Dumbbell spider curl
8kg×10/10/10
B5) Close grip JM press
35kg×15/15/12
A6) Dumbbell preacher hammer curl
8kg×12/12/12
B6) Close grip JM press
30kg×15/15/14

 

[derrickgyn]

Back squat
130kg×8/8
120kg×8/8
110kg×10/10
Lying leg curl
67kg×8/8/8
60kg×8/8/8
Leg extension
19kg×20/20/20

 

[derrickgyn]

Weighted pullups
+60kg×2
+40kg×7/7/6/5/5
Low incline db press (3)
40kg×15 45kg×8/7 42.5kg×7 40kg×9
Pec deck
26kg×15/15/15

 

[derrickgyn]

A1) Lateral raise
22.5kg×8/8/8/8
B1) Dumbbell press
22.5kg×12/10/10/10
A2) HS Rear delt fly
33kg×30/30/25/25
B2) HS shoulder press
39kg×10/10/10/12
A3) Upright row
20kg×26/26/26/26
B3) Overhead press
20kg×15/15/15/20

A4) 1 arm HS bicep curl
20kg×16/16/15
B4) Ez bar cable pressdown
31.25kg×15/15/15
A5) Dumbbell spider curl
9kg×8/8/8
B5) Close grip JM press
40kg×10/10/10
A6) Dumbbell preacher hammer curl
9kg×11/11/11
B6) Close grip JM press
30kg×15/15/15

Lateral raises
9kg×25/25
Cable rear delt fly
11.25kg×25/25/25
Lying leg curl
67kg×10/10/10

 

[derrickgyn]

A1) Pec deck
33kg×25/25/25
B1) Straight arm pullover
18.75kg×25/25/25

A2) Low incline cable crossover (3)
6.25kg×17/17/17
B2) Low incline bench press (3)
60kg×10/6/8
C2) LF chest supported row
54kg×20/20/25

A3) Flat db fly
12.5kg×12/12/12
B3) Flat db press
12.5kg×12/12/12
C3) 1 arm db row
25kg×18/18/18

A4) Incline smith press (4)
20kg×15/15/15
B4) Seated cable row
52kg×20/20/20

Cable rear delt fly
13.75kg×15/20/20

 

[charcoalx]

Back squat
140kg×5 145kg×5 150kg×5 155kg×3
Lying leg curl
60kg×10/10/10/10/10

That's some disgusting squatting right there. One day I will bench and squat like you!

 

[derrickgyn]

A1) Weighted pullup
Saturday: +40kg×5/5/5
+40kg×5/5/5
+20kg×10/10
B1) Low incline db press (3)
Saturday: 40kg×10/10/10
40kg×11/11/9
30kg×12/12

A2) HS rear delt fly
26kg×40/35/35/30
B2) Lateral raise
12.5kg×12/12/12/12
C2) HS overhead press
32kg×15/15/15/15

A4) 1 arm HS bicep curl
25kg×13/13/12+5+4+3
B4) Ez bar cable pressdown
31.25kg×18/18/18
A5) Dumbbell spider curl
9kg×10/10/10
B5) Close grip JM press
40kg×10/10/10
A6) Barbell curl
10kg×20/25/25+6/6/6
B6) Lying tricep extension
20kg×20/25/25+5/5/4

 

[derrickgyn]

A1) Incline db press (4)
30kg×15/15/15/15/15/15
B1) Weighted pullups
+20kg×12/12/12/12/10/10