derrick's training log

[derrickgyn]

A1) Cable lateral raise
3.75kg×30/30/30
B1) Lying cable tricep extension
26.25kg×15/15/15
C1) 1 arm cable curl
8.75kg×15/15/15

A2) Cable lateral raise (lengthened emphasis)
1.25kg×30/30/30
B2) Dumbbell preacher curl
12.5kg×12/11/10
C2) Overhead ez bar extension (4)
36.25kg×15/15/15

A3) Cable rear delt fly
11.25kg×30/30/30
B3) Cable tricep extension
26.25kg×20/20/18
C3) Spider hammer curl
8kg×18/14/10

 

[derrickgyn]

A1) Weighted pullup
+30kg×12/12/10/10
A2) Low incline db press (2)
37.5kg×17/16/15/15
A2) Lat pulldown (facing away)
75lbs×15/15/30
B2) Cable crossover (4)
8.75kg×20/20/20
A3) LF chest supported row
61kg×20/20/20
B3) Dumbbell squeeze press
6kg×12/12/12
Cable tricep extension
18.75kg×20/20/20

 

[derrickgyn]

A1) Straight arm pulldown
14kg×20/20/20
B1) LFChest supported row
54kg×20/20/20
C1) Flat dumbbell squeeze press
6kg×20/20/20
D1) HS chest press
54kg×15/15/15

A2) Pec deck
47kg×12/12/15
B2) Lat pulldown (facing away)
95lbs×15/15/15

A3) Low incline squeeze press (3)
12.5kg×8/8/8
B3) Low incline db press (3)
12.5kg×8/8/8
C3) LF Chest supported row (pronated)
26kg×20/20/20

Neutral grip pulldown (face away)
75lbs×20/20/20

 

[derrickgyn]

Overhead press
40kg×12 50kg×12 60kg×12
70kg×9 80kg×4 75kg×4/4/3

A1) Cable lateral raise
3.75kg×35/35/35
B1) Lying cable tricep extension
28.75kg×15/15/13
C1) 1 arm cable curl
8.75kg×15/18/16

A2) Cable lateral raise (lengthened emphasis)
2.55kg×30/30/30
B2) Dumbbell preacher curl
15kg×6/6/6
C2) Overhead ez bar extension (4)
38.75kg×15/15/15

A3) Cable rear delt fly
12.5kg×30/30/30
B3) Cable tricep extension
26.25kg×15/15/15
C3) Spider hammer curl
9kg×12/12/10

 

[derrickgyn]

A1) Weighted pullup
+30kg×11/10/7
A2) Low incline db press (2)
40kg×15/12/11

 

[derrickgyn]

18/09/16

Flat bench press
90kg×5 92.5kg×5 95kg×5 97.5kg×5
100kg×5 102.5kg×5 105kg×5 107.5kg×5
110kg×5 112.5kg×5

A1) Cable lateral raise
5kg×30/30/30
B1) Lying cable tricep extension
28.75kg×15/15/15
C1) 1 arm cable curl
8.75kg×18/20/20

A2) Cable lateral raise (lengthened emphasis)
2.5kg×30/30/30
B2) Dumbbell preacher curl
15kg×6/6/7
C2) Overhead rope extension (4)
18.75kg×20/20/25

A3) Cable rear delt fly
12.5kg×30/30/30
B3) Cable tricep extension
26.25kg×20/20/20
C3) Spider hammer curl
9kg×15/13/12

 

[derrickgyn]

Low incline db press (2)
42.5kg×10 45kg×10 47.5kg×6 (PR)
40kg×8/8
Weighted pullup
40kg×8/7/6 (PR)
30kg×8/7
A1) Incline cable crossover (4)
8.75kg×8/8/8
B1) Incline squeeze press (4)
5kg×8/8/8
C1) Lat pulldown (facing away)
95lbs×18/15/15

 

[derrickgyn]

A1) Straight arm pulldown
20kg×15/15/15
B1) LF Chest supported row (neutral)
54kg×20 61kg×18 68kg×16
C1) Flat squeeze press
7kg×20/20/20
D1) HS chest press
61kg×12/12/12

A2) Lat pulldown (facing away)
115lbs×12/12/12
B2) Low incline smith press (3)
50kg×15/15/15
C2) LF Chest supported row (pronated)
33kg×15/15/15
D2) Pec deck
47kg×15/15/15

A3) Close grip pulldown (facing away)
95lbs×12/12/2
B3) Cable lateral raise
6.25kg×15/15/15

 

[derrickgyn]

Flat bench press
100kg×5/5/5/5
Donkey calf raise (40X0)
125kg×8/8/8/8/8/8

A1) Cable lateral raise
6.25kg×25/25/25
B1) Lying cable tricep extension
31.25kg×15/15/15
C1) 1 arm cable curl
8.75kg×20/20/20

A2) Cable lateral raise (lengthened emphasis)
3.75kg×25/25/25
B2) Dumbbell preacher curl
15kg×8/7/6
C2) Overhead rope extension (4)
21.25kg×19/20/20

A3) Cable rear delt fly
13.75kg×30/30/30
B3) Cable tricep extension
26.25kg×20/20/20
C3) Incline bench db curl (8)
7kg×14/14/14

HS rear delt
19kg×20/20/24

 

[derrickgyn]

Low incline db press (2)
40kg×6 42.5kg×6 45kg×6 47.5kg×8 50kg×7 (PR)
37.5kg×10/10
Weighted pullup
45kg×6/5/4
30kg×10/10
A1) Incline cable crossover (4)
8.75kg×10/10/10/10
B1) Incline squeeze press (4)
7kg×10/10/10/10/10
Assisted medium neutral pullup
-12kg×8/8/8
Close grip neutral pulldown (facing away)
75lbs×12/12/15

 

[derrickgyn]

Flat bench press
100kg×5 102.5kg×5 105kg×5 107.5kg×5

A1) Cable lateral raise
6.25kg×30/30/30/30
B1) Rope cable tricep extension
18.75kg×20/20/20
C1) Ez bar cable curl
13.75kg×20/20/20

A2) Cable lateral raise (lengthened emphasis)
3.75kg×30/30/35
B2) Dumbbell preacher curl
15kg×9/8/7
C2) Ez bar cable tricep extension
21.25kg×25/25/25

A3) HS rear delt fly
26kg×30/30/30
B3) Flat dumbbell tricep extension
8kg×12/15/15
C3) Incline bench db curl (8)
8kg×12/12/12

3 way rear delt db fly
6kg×15/15/15+4kg×15/15/15
6kg×15/15/15+4kg×15/15/15
6kg×15/15/15+4kg×15/15/15

 

[derrickgyn]

A1) Weighted pullup
30kg×10/10/8/8/8
B1) Low incline db press (3)
35kg×15/15/15/15/15
A2) Cable crossover
6.25kg×40/40/40
B2) Chest supported row (supinated)
33kg×30/30/30

 

[derrickgyn]

A1) Cable crossover
B1) Incline smith press
C1) Lat pulldown
D1) Chest supported row

A2) Flat squeeze press
B2) Flat db press
C2) 1 arm db row

A3) Machine rear delt fly
B3) Machine pec deck

Lateral raise

In Krabi now so not really tracking weight.

 

[derrickgyn]

Flat db press
80lbs×10 90lbs×10 100lbs×7 70lbs×12/12

A1) Dumbbell lateral raise
25lbs×20/20/20/20
B1) Smith OHP
40kg×15/15/15/15

A2) Ez bar cable curl
50lbs×15/15/15/15
B2) Ez bar cable extension
50lbs×20/20/25/25
C2) Body solid rear delt fly
50lbs×25/25/25/30

A3) Flat db lying tricep extension
25lbs×12/12/12/12
B3) Dumbbell preacher curl
25lbs×12/12/12/12
C3) Cable rear delt fly
20lbs×40/40/40/40

A4) Bodysolid pec deck
80lbs×12/12/12
B4) Lat pulldown
80lbs×20/20/20

 

[derrickgyn]

Weighted pullup
30kg×12/11/9
Low incline db press (3)
35kg×15/15/13
1 arm dumbbell row
30kg×15/15/15
Lat pulldown (face away)
75lbs×15/15/15
Lateral raise
17.5kg×15/15/15

Back in SG. Had so much pad thai I could die...

 

[soteyh]

Weighted pullup
30kg×12/11/9
Low incline db press (3)
35kg×15/15/13
1 arm dumbbell row
30kg×15/15/15
Lat pulldown (face away)
75lbs×15/15/15
Lateral raise
17.5kg×15/15/15

Back in SG. Had so much pad thai I could die...

LOL did you really eat all that double pad Thai and kao pad by yourself??

 

[derrickgyn]

Back squat (HC)
100kg×5/5/5/5/5
Lateral raise
20kg×15/15/15/15
3 way rear delt db fly
10kg×15/15/15+5kg×15/15/15
10kg×15/15/15+5kg×15/15/15
10kg×15/15/15+5kg×15/15/15
Cable lateral raise (19)
3.75kg×20+1.25kg×20
3.75kg×20+1.25kg×20
3.75kg×20+1.25kg×20
HS rear delt fly
26kg×30/30/30

 

[derrickgyn]

LOL did you really eat all that double pad Thai and kao pad by yourself??

HAHAH no la I had a friend to share with but still it was 4 portions. We died.

 

[derrickgyn]

Weighted pullup
30kg×12/9/9/9
Low incline db press (3)
35kg×17/17/16/15
1 arm dumbbell row
32.5kg×15/15/15
1 arm chest supported row
19kg×20/20/20

High bar squat (HC)
105kg×5 110kg×5 115kg×5

Started using the hip circle to squat as ai suspect that the pain in my glute may be a weakness/activation issue. Glute DOMS was real - but totally worth it as I'm squatting pain free, at least for now.

 

[derrickgyn]

A1) Low incline cable crossover (3)
8.75kg×15/15/15
B1) Low incline squeeze press (3)
12.5kg×10/10/10
C1) Chest supported row (supinated)
54kg×25/25/20

A2) Pec deck
33kg×20/20/20
B2) HS chest press w SS
54kg×20 61kg×20/20
C2) Chest supported row (neutral)
47kg×20/20/20

A3) Chest dip w SS
20/20/20
B3) Chest supported DB row
12.5kg×25/25/25

Slingshot powah