derrick's training log

[derrickgyn]

A1) Incline db curl (6)
17.5kg×7/7/6
B1) JM press
40kg×12 50kg×10 60kg×8
A2) Incline db curl (6) fatgrip
7kg×15/15/15
B2) Close grip bench press
80kg×8 90kg×7 100kg×6

Lateral raise
20kg×20/20/20
HS rear delt fly
47kg×25/25/25
HS shoulder press
39kg×12/12/12
Cable rear delt fly
11.25kg×50/50/50

 

[derrickgyn]

A1) Incline db press (4)
40kg×8 45kg×10 47.5kg×9 (PR) 50kg×6 45kg×9
A2) Weighted pullup (87.8kg)
+20kg×10/10/10/8/9/9/8

 

[derrickgyn]

A1) Incline db curl (6)
20kg×4 17.5kg×6 15kg×8 12.5kg×8
B1) JM press
50kg×10/10/10/12
A2) Incline db curl (6)
9kg×12/12/12/12
B2) Close grip bench press
100kg×7 105kg×7 110kg×4 115kg×1

Lateral raise
22.5kg×15/15/15/20
LF rear delt fly
40lbs×50/50/50/50
55lbs×50 70lbs×50 85lbs×50
HS shoulder press
46kg×15/15/15

 

[derrickgyn]

Back squat
120kg×8 130kg×8 140kg×6
100kg×8/8/8
SSB good morning
50kg×12/12/12/12/15

 

[derrickgyn]

A1) Weighted pullup (87.6kg)
+20kg×10 +25kg×10 +30kg×7 +35kg×5
B1) Low incline db press (3)
40kg×14 42.5kg×14 45kg×10 47.5kg×8
A2) Deadstop barbell row
100kg×10/10/10/15
B2) Flat db press
20kg×15/15/15/15
A3) Chest supported db row
25kg×20/20/20/20
B3) Pec deck
54kg×20 47kg×20/20/20
Incline bench db curl (6)
15kg×9/9/8
Bike intervals (30/30)
Lv13×4

 

[derrickgyn]

A1) Incline bench db curl (6)
12.5kg×12/12/12/12/12
B1) Close grip bench press
100kg×5 105kg×5 110kg×5 115kg×3 120kg×2
A2) Alternating db curl
15kg×10/10/10/10
B2) Smith JM press
60kg×12/12/12/12
70kg×11+60kg×6+50kg×5+40kg×5

HS rear delt fly
47kg×30/30/30/30
Lateral raise
15kg×22/22/22
Cable rear delt fly
11.25kg×30/30/30

 

[derrickgyn]

Back squat
120kg×8 130kg×8 140kg×6
120kg×5/5/5

 

[derrickgyn]

A1) Weighted pullup (87.6kg)
+20kg×10 +25kg×9 +30kg×7
B1) Incline db press (4)
40kg×12 42.5kg×12 45kg×10
A2) Chest supported db row
30kg×20/20/20
B2) Incline db press (4)
22.5kg×15/15/15
A3) Deadstop barbell row
80kg×12/12/12
B3) Pec deck
61kg×15/15/15

 

[derrickgyn]

A1) Incline bench db curl (6)
17.5kg×5/5/5/5/5/5
B1) Close grip bench press
100kg×5 105kg×5 110kg×4 115kg×5 120kg×4 125kg×2
A2) Seated db curl
8kg×12/12/12/12/12
B2) Smith JM press
60kg×12/12/12/12
60kg×11+50kg×4+40kg×4+30kg×4

HS rear delt fly
54kg×30/25/20/16
Lateral raise
22.5kg×15/15/15/15
Cable rear delt fly
13.75kg×40/40/40/40

 

[derrickgyn]

Back squat (w hip circle)
120kg×10 130kg×8 140kg×6 150kg×4
SSB Good mornings
70kg×8/8/8/8/10
Resistance bike (60/30)
Lv11×4

 

[derrickgyn]

A1) Incline bench db curl (6)
15kg×8/8/8/8
B1) Close grip bench press
100kg×6 105kg× 110kg×6 115kg×4
A2) Seated db curl
8kg×15/15/15/13
B2) Smith JM press
60kg×15 65kg×12 70kg×10
70kg×12+60kg×5+50kg×5+40kg×5+30kg×5

HS rear delt fly
61kg×30/20/20/15
Lateral raise
25kg×12/12/12/12
Cable rear delt fly
16.25kg×30/30/30/30

 

[derrickgyn]

A1) Low incline db press (3)
37.5kg×15 40kg×15 42.5kg×14 45kg×10
B1) Weighted pullup (88kg)
+20kg×8 +25kg×8 +30kg×6 +35kg×5

A2) HS banded chest press
47kg×15 54kg×15 61kg×20
B2) HS pec deck
45kg×12/12/12
C2) Chest supported db row
37.5kg×14/12/12

A3) Flat db press
20kg×12/12/12
B3) 1 arm db row
30kg×15/15/15

Resistance bike (30/30)
Lv12×5

 

[derrickgyn]

Back squat
130kg×5/5/8
Deadlift
130kg×8/8/8/10

 

[derrickgyn]

A1) Weighted pullup (88.0kg)
+20kg×10 +25kg×8 +30kg×6 +35kg×5 +40kg×3
B1) Incline db press (4)
37.5kg×15 40kg×12 42.5kg×12 45kg×8 47.5kg×7
A2) Chest supported db row
40kg×12/11/10
B2) Banded HS chest press
68kg×15 75kg×12 82kg×10
A3) Incline bench cable crossover (5)
11.25kg×15/15
11.25kg×10+8.75kg×6+6.25kg×6+3.75kg×6+1.25kg×6
B3) 1 arm dumbbell row
40kg×15/15
40kg×15+30kg×10+20kg×10

 

[derrickgyn]

A1) Incline bench db curl (6)
15kg×10/10/10
B1) Close grip bench press
100kg×7 105kg×7 110kg×5
A2) Preacher curl
12.5kg×10/10/10
B2) Smith JM press
80kg×10/10/10
A3) 1 arm cable curl
6.25kg×20/20/20
B3) Long rope extension (mech dropset)
11.25kg×20/15
11.25kg×20/12
11.25kg×20/10

HS rear delt fly
61kg×30/30/30
Cable lateral raise
6.25kg×40/30/30/30
Cable rear delt fly
16.25kg×30/30/30/30

 

[derrickgyn]

Back squat
130kgx5/5/5
Deadlift
140kgx5 150kgx5 160kgx5

 

[derrickgyn]

A1) Weighted pullup (87.8kg)
30kg×8 35kg×6 40kg×4 45kg×3
B1) Low incline db press (4)
40kg×15 42.5kg×14 45kg×10 47.5kg×8
A2) Chest supported db row
42.5kg×8/8/8/8
B2) Banded HS chest press
75kg×15/12/12/13
A3) 1 arm dumbbell row
42.5kg×12/12
42.5kg×12+30kg×8+20kg×8
B3) Low incline cable fly
13.75kg×12/10
13.75kg×8+8.75kg×6+6.25kg×6

 

[derrickgyn]

A1) Close grip bench press
110kg×6 115kg×4 120kg×3
100kg×8/8/7
B1) Incline bench db curl (6)
17.5kg×6/6/6/6/6/6
A2) Long rope extension
13.25kg×12/12
13.25kg×12/12
13.25kg×12/7
B2) Preacher curl
12.5kg×10/9/8
A3) 1 arm cable extension
6.25kg×20/15/20
B3) 1 arm cable curl
6.25kg×20/15/20

Lateral raise
20kg×15/15/15/15
Cable lateral raise
3.25kg×20/20/20/20
Cable rear delt fly
13.25kg×30/30/30/30
HS rear delt fly
61kg×20/15 47kg×20/15

 

[derrickgyn]

A1) Low incline db press (4)
45kg×8 47.5kg×8 50kg×7 45kg×9
B1) Weighted pullup (87.8kg)
30kg×7/7/7/6
A2) Banded HS chest press
82kg×10/10
82kg×9+68kg×6+54kg×5+40kg×4
B2) Chest supported db row
35kg×12/12
35kg×12+27.5kg×10+20kg×12+15kg×15

 

[derrickgyn]

A1) Supinated grip pulldown
54kg×8/8/8/8/8
B1) Myotactic incline bench db curl (5)
9kg×8/7/7/5/5
A2) Close grip bench press
80kg×8/8/8/8/7
B2) Myotactic overhead rope extension
16.25kg×9/6/8/7/7

A3) Chest supported lateral-forward raise
5kg×15/15/15/15/15
B3) Seated neutral grip press
15kg×12/9 12.5kg×12/10 10kg×12
C3) Dumbbell upright row
5kg×12/12/12/12/12
Cable rear delt fly
8.75kg×40/40/40/40