derrick's training log

[derrickgyn]

Overhead press
40kg×10 42.5kg×10 45kg×10
50kg×8 52.5kg×8 55kg×8
60kg×6 62.5kg×6 65kg×6
Lateral raise
20kg×12/12/12
HS rear delt fly
33kg×30/30
33kg×30+26kg/19kg/12kg/5kg×10

A1) Tricep extension
31.25kg×18/18/18
B1) 1 arm cable curl
6.25kg×18/18/18
A2) Barbell preacher curl
20kg×10/10/10
B2) Ez bar JM press
30kg×18/18/18
A3) Incline cable curl
3.75kg×20/15/12
B3) Overhead ez bar extension (4)
16.25kg×25/25/25

Lying leg curl
25kg×10 32kg×10 39kg×10 46kg×10 53kg×10 60kg×10

New goal is to OHP 100x3 by end of the year. Hit 90x1 about 2 years back at a lower bodyweight. Pretty certain it can be done.

 

[derrickgyn]

A1) Low incline cable fly (3)
8.75kg×12/12/12/12
B1) Incline barbell press
40kg×15/15/15/15
A2) Pec deck
33kg×15/15/15/15
B2) Low incline smith press (1)
40kg×15/15/15/15

HS chest supported row
33kg×30/30/30/30
Seated cable row
52kg×15/15/15/15
D handle pulldown
14kg×15/15/15/15

 

[derrickgyn]

Low bar squat
110kg×5/5/5/5/5
Lying leg curl
53kg×12/12/12/20
Incline db press (4)
32.5kg×15/15/15/14/13
Weighted pullups
+25kg×12/12/10/10/10
Chest supported row
47kg×15/15/15/20

 

[derrickgyn]

Overhead press
40kg×8 45kg×8
50kg×8 55kg×8
60kg×8 65kg×8
70kg×6 75kg×5 80kg×2
Lateral raise
20kg×15/15/15
HS rear delt fly
40kg×20/20/20

A1) Tricep extension
33.75kg×18/18/16
B1) 1 arm cable curl
6.25kg×20/20/20
A2) Dumbbell preacher curl
10kg×10/9/9
B2) Ez bar JM press
32.5kg×20/18/18
A3) Incline bench db curl
8kg×15/12/11
B3) Overhead ez bar extension (4)
21.25kg×20/20/18

 

[derrickgyn]

A1) Incline db press (4)
35kg×14/12/12/12/12
B1) Weighted pullups
+30kg×10/8/8/7 +20kg×10/10
Chest supported row
54kg×12/12/12/12/12

A2) Tricep extension
33.75kg×18/18/18
B2) 1 arm cable curl
8.75kg×12/12/12
A3) Incline bench dumbbell curl
9kg×10/10/10/10
B3) Overhead ez bar extension (4)
26.25kg×15/15/15/15
Cable rear delt fly
8.75kg×30/30/40
HS rear delt fly
40kg×25/20/18

 

[derrickgyn]

Overhead press
40kg×10 50kg×10
60kg×10 65kg×10 70kg×8 75kg×5
65kg×6/6/6
Lateral raise
20kg×18/18/18
HS rear delt fly
40kg×15/15/15

 

[derrickgyn]

A1) Low incline cable fly (3)
8.75kg×16/15/15/15
B1) Incline barbell press
40kg×18/18/18/18
C1) HS chest supported row
61kg×15/15/15/15
A2) Pec deck
33kg×15/15/15/15
B2) Low incline smith press (1)
40kg×18/18/18/18
C2) Seated cable row
61kg×15/15/15/15

1 arm db row
30kg×15/15/15/15
Donkey calf raises (41X1)
75kg×12/12/12

 

[derrickgyn]

A1) Incline db press (4)
40kg×15/10/10/10
B1) Weighted pullups
+30kg×11/10/9/8
Chest supported row
61kg×12/12/12/12
Lying leg curl
43kg×20/20/20
Donkey calf raise
75kg×15/15/15/15

 

[derrickgyn]

Overhead press
40kg×10 50kg×10 60kg×10
70kg×8 75kg×6 80kg×4
60kg×8/8/8
Lateral raise
240kg×15/15/15/15
HS rear delt fly
40kg×20/20/20/25
Cable rear delt fly
8.75kg×20/20/25

A1) Tricep extension
36.25kg×15/15/15
B1) 1 arm cable curl
8.75kg×12/12/12
A2) Dumbbell preacher curl
10kg×11/12/10
B2) Ez bar JM press
35kg×18/18/18
A3) Incline bench db curl
9kg×10/10/10
B3) Overhead ez bar extension (4)
26.25kg×15/15/15+13.75kg×15

OHP PR.

 

[derrickgyn]

A1) Incline db press (4)
42.5kg×12/8/8/8
B1) Weighted pullups
+35kg×8/6/6/6
Neutral grip chest supported row
40kg×40/35/30
Lying leg curl
53kg×15/15/15/15
Donkey calf raise
105kg×12/12/12/12

 

[derrickgyn]

A1) Low incline cable fly (3)
11.25kg×12/12/12/12
B1) Incline barbell press
40kg×20/20/15/15
C1) HS chest supported row
68kg×15/15/15/15
A2) Pec deck
33kg×20/20/20/19
B2) Low incline smith press (1)
50kg×15/15/15/15
C2) Seated cable row
70kg×15/15/15/15

1 arm chest supported row
26kg×25/20/20/20
Donkey calf raises (41X1)
125kg×12 135kg×10 145kg×8 155kg×8 165kg×6

 

[derrickgyn]

Overhead press
40kg×10 50kg×10 60kg×10
70kg×4/5/5/5/5
HS rear delt fly
47kg×25/20/20/20
Cable rear delt fly
11.25kg×25/25/25/25
Lateral raise
12.5kg×20/20/20/25
Cable laterals
3.75kg×20/20/20/20

A1) Lying cable tricep extension
16.25kg×20/20/20/20
B1) 1 arm high cable curl
6.25kg×20/20/20/20
A2) Dumbbell preacher curl
10kg×12/12/12
B2) Ez bar JM press
40kg×12/12/12
A3) Spider bench hammer curl
10kg×12/11/8+3
B3) Overhead ez bar extension (4)
28.75kg×15/15/15

 

[derrickgyn]

A1) Incline db press (4)
45kg×9/8 (PR) 40kg×8/8
B1) Weighted pullups
+40kg×6/6 +30kg×8/8
Neutral grip chest supported row
47kg×30/25/25
Donkey calf raise
155kg×8/8/8

 

[derrickgyn]

Overhead press
40kg×10 50kg×10
60kg×10/10/9/9/8
HS rear delt fly
47kg×25/25/24/25
Cable lateral raise
3.25kg×20/20/20/20

A1) Lying cable tricep extension
21.25kg×12/12/10/10
B1) 1 arm high cable curl
6.25kg×18/18/18/18
A2) Dumbbell preacher curl
10kg×13/13/11
B2) Overhead ez bar extension (4)
26.25kg×25/20/20

 

[derrickgyn]

Low incline db press (2)
30kg×15/15/15/15/15/25
Weighted pull up
20kg×12/12/11/10/11/11
Straight bar cable extension
18.75kg×20/20/20
1 arm cable curl
6.25kg×20/20/20

 

[derrickgyn]

Overhead press
40kg×10 50kg×10 60kg×10
70kg×9 80kg×4 70kg×6 60kg×10 65kg×8
Rear delt fly
47kg×25/25/25/20

A1) Lying cable tricep extension
23.25kg×15/15/15
B1) 1 arm cable curl
8.75kg×15/15/15
A2) Dumbbell preacher curl
12.5kg×8/8/10
B2) Overhead ez bar extension (4)
31.25kg×15/15/15

 

[derrickgyn]

Low bar squat
110kg×5/5 120kg×5/5 130kg×5
Low incline db press (2)
32.5kg×18/17/17/17/16
Weighted pull up
20kg×15/14/14/12/12
Straight bar extension
21.25kg×20/20/20/20

 

[derrickgyn]

Overhead press
40kg×10 50kg×10 60kg×8
70kg×5/5/4
Rear delt fly
54kg×20/20/20
Cable lateral raise
3.75kg×25/25/25
Cable lateral raise (lengthened emphasis)
1.25kg×25/25/25

A1) Lying cable tricep extension
23.25kg×15/15/15
B1) 1 arm cable curl
8.75kg×15/15/15
A2) Dumbbell preacher curl
12.5kg×10/9/8
B2) Overhead ez bar extension (4)
33.75kg×15/15/15+16.25kg×15

 

[derrickgyn]

Low bar squat
120kg×3 130kg×5 135kg×5 140kg×5
A1) Pec deck
40kg×20/20/20/20
B1) HS chest press
40kg×12/12/17/18
C1) LF chest supported row (parallel grip)
40kg×30 47kg×25 54kg×25 61kg×25
Lat pulldown (facing away)
34kg×15/15/15/15
Rear delt cable fly
11.25kg×20/20/20/20

 

[derrickgyn]

Overhead press (2490kg)
40kg×8 50kg×8 60kg×8
70kg×8 75kg×3/4/4/4/4/3 70kg×4