derrick's training log

[derrickgyn]

Back squat
60kg×8 70kg×8 80kg×8 90kg×8 100kg×8
110kg×5 120kg×5/3 90kg×5

So damn easy. I was resting a minute max in between sets but it took its toll on the heavier sets. Wasn't even supposed to be training, I just happened to want to go to Giant and grab some groceries - why not, right?

 

[derrickgyn]

Wah, good for you! I think probably because you are young so body can still recover quickly... so you are going for physique now?

Yeah. But it's really become very process oriented for me nowadays in the sense that the workouts provide more satisfaction than seeing the results (which are already not noticeable for me at this stage). Whether I'll be competing again is still an open question. In any case, I'm keeping an eye on the physique comps in Aug and Sept though

Gym time the only time I'm not brooding about work. The more stress I'm under, the more frequently I go to the gym. As good as going to a counselor but it's free and you get swole as a collateral benefit. Haha.

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
8.75kg×15/15/15
B1) Low incline db press (3)
27.5kg×12/12/9+3
A2) Low incline cable crossover (2)
8.75kg×12/12/12
B2) Low incline db press (2)
27.5kg×8/8/8

Back
C1) Weighted pull up
+35kg×7
+30kg×8/7/5/5
A2) Pendlay row
60kg×12/12
70kg×12/12
80kg×10/10

Arms
B2) Strict rope extension
13.25kg×15/15/15/15
8.75kg×100
Ez bar cable bicep curl
11.25kg×20/20/20/20
6.25kg×100

 

[derrickgyn]

Back squat
60kg×10 80kg×10 90kg×10 100kg×6/6
Lying leg curl
25kg×20 32kg×20
39kg×15 46kg×12 53kg×10

 

[derrickgyn]

A1) Lateral raise
20kg×15/15/15/15
B1) Seated dumbbell press
20kg×22/20/13/16 (PR)
C1) Lying leg curl (X030)
46kg×10/10/10/10

A2) Cable lateral raise (lengthened)
1.25kg×30/30/30
B2) Cable rear delt fly
8.75kg×30/30/30
Standing cable overhead press
6.25kg×20/20/16

A3) Close grip bench press
60kg×12/12/12
B3) Overhead rope extension
13.75kg×20/20/10
C3) Preacher curl
7kg×15/15/15
D3) Preacher bench spider curl
7kg×12/12/12

A4) Ez bar cable extension
11.25kg×100/100
B4) Ez bar cable curl
6.25kg×60 3.75kg×60

 

[derrickgyn]

Back squat
80kg×5 90kg×5 100kg×5 110kg×5 120kg×5
Belted: 130kg×5
Incline bench press
40kg×15 50kg×15
60kg×12 70kg×12
80kg×10 85kg×9
Incline dumbbell fly
12.5kg×15/15/15/15
Weighted pull up
+35kg×9/8/7/7
Pendlay row
60kg×15 70kg×12 80kg×10 90kg×10

 

[derrickgyn]

Smith machine OHP
40kg×20 60kg×18 65kg×15/10
70kg×8 72.5kg×6 75kg×6
Dumbbell lateral raise
20kg×20 22.5kg×15
25kg×10+12.5kg×12+6kg×15+3kg×20
Cable rear delt fly
6.25kg×40/40/40

Arms
A1) Flat lying dumbbell tricep extension
10kg×13/12/15
B1) Incline bench db curl
7kg×12/13/15
A2) Barbell curl
22.5kg×14/12
B2) Overhead ez bar extension (4)
13.75kg×22/20/23
A3) 2x D handle curl
3.75kg×50/50/40
B3) Overhead rope extension (4)
8.75kg×50/30/40
Strict ez bar cable extension
8.75kg×100

 

[derrickgyn]

A1) Cable crossover (8)/(5)/(2)
8.75kg×30/25/20
8.75kg×30/25/20
8.75kg×30/25/20
B1) Overhead rope cable extension (4)
11.25kg×50/50/50
C1) Rope cable curl
6.25kg×50/50/50
D1) Strict D handle extensions
6.25kg×50/50/50
E1) D handle curls
3.75kg×50/50/50
Shortened pec side press (8)
3.75kg×10/10/10
A2) Ez bar cable extension
11.25kg×30/25/30
B2) Overhead ez bar cable extension* (4)
11.25kg×30/30/30

 

[derrickgyn]

A1) Back squat
60kg×5 80kg×5 90kg×5 100kg×5
Belted: 100kg×15 80kg×15
B1) Weighted pull up
+35kg×7/6/5
+20kg×8/9/10
A2) Low incline db press (3)
30kg×15/12/12
B2) Cable crossover (3)
8.75kg×8/8/8
A3) Low incline db press (2)
30kg×10/10/10
B3) Cable crossover
6.25kg×8/8/8
1 arm dumbbell row
30kg×20/20/20/20

 

[derrickgyn]

Treadmill 300cals
Weighted pull up
+40kg×4 +20kg×10/10
A1) Bodyweight pull up
12/8/8
B1) Lat pulldown
43kg×10/10 34kg×12+8

 

[derrickgyn]

A1) Seated db press
25kg×12/14/11/11/11
B1) Lateral raise
12.5kg×15/15/15/15/15
C1) Lying leg curl (1s hold)
46kg×15/15/12/12/12
A2) HS shoulder press
20kg×14/13/13/13
B2) Chest supported db fly
10kg×20/20/20/20

A3) Ez bar cable extension
16.25kg×20/20/20
B3) D handle cable curl
8.75kg×20/20/20
A4) Overhead ez bar cable extension
13.75kg×25/25/25
B4) Barbell curl
20kg×12/12/15
Lateral raise
12.5kg×20/20/20

 

[derrickgyn]

Back squat
110kg×5 120kg×5 130kg×5
Belted: 140kg×6 130kg×5 120kg×6 100kg×15

First time touching 3pps in 6 months. Got 6 reps. Hahahaha

 

[derrickgyn]

A1) Incline bench press (4)
40kg×15 60kg×12
70kg×12 75kg×12
80kg×12 85kg×9
Low incline bench press (3)
60kg×10/10
70kg×10/10
B1) Weighted pull up
+35kg×7/6/6/5
+20kg×8/8/8
A2) Seated cable row
52kg×15/15/15
B2) Lat pulldown
43kg×10/10/10
C2) Cable crossover (30)
14kg×20/20/20
Strict tricep rope extension
16.25kg×15/15
16.25kg×12+11.25kg×8+8.75kg×8+6.25kg×6+3.75kg×12

 

[soteyh]

How do the powerlifts feel, compared to the romaleos?

Squats are coming back strong!

 

[derrickgyn]

How do the powerlifts feel, compared to the romaleos?

Squats are coming back strong!

Feels flimsy in comparison, for both the body and heel, but it also makes is much more comfortable for prolonged periods of wearing (not as if this matters ) But heel does not compress and that suffices. Less heel height = more forward lean, but I like it. I get a lot more power out of the bottom that way

 

[derrickgyn]

A1) Smith machine OHP
40kg×20 50kg×20 60kg×12
65kg×6/5/6/4
B1) Dumbbell lateral raise
12.5kg×15/15/15/15
C1) Back squat
Belted: 140kg×1/1 100kg×8/8/10
Cable rear delt fly
6.25kg×45/45/45

Arms
A1) Flat lying dumbbell tricep extension
10kg×15/15/15
B1) Incline bench db curl
7kg×15/15/15
A2) Strict rope extension
16.25kg×20/15/15
B2) Barbell curl
20kg×17/15/15
A3) Occuluded overhead rope extension (2)
8.75kg×50/30
B3) Occluded rope hammer curl
3.75kg×50/50
Rope extension
8.75kgx30+6.25×20+3.25×20

 

[derrickgyn]

Deadstop barbell row
80kg×10 85kg×10 90kg×10 95kg×10 100kg×10 105kg×8
Drop set: 110kg×6 100kg×6 90kg×6 80kg×6 60kg×10 (PR)
A1) Seated cable row
61kg×15/15/15
B1) Straight arm pulldown
9kg×15/15/15
Lat pulldown (feet back)
34kg×15/20/20
1 arm seated cable row
14kg×20/20/20

 

[rachdanon]

Hi Derrick, am 40+ and wished I did what u do at your age. Anyway, wonder whats your nutrition like. Notice u packed on 2 kg in a year. I am about your weight (175cm 72kg) and find that I can maintain on 3 meals a day but eat to full satiation. I train no way close to you with a full time job and family (ok, excuses haha) but I do frequent enough bodyweight exercises.

 

[derrickgyn]

If you're doing just bodyweight exercises I think nutrition is the least of your concerns right now.

 

[derrickgyn]

24/03
Back squat
Belted: 130kg×5/5
A1) Low incline db press (3)
32.5kg×12/9/8/8
B1) Cable crossover (3)
8.75kg×8/8/8/8
A2) Low incline db press (2)
27.5kg×10/10/8/8
B2) Cable crossover
6.25kg×8/8/8/8
B1+B2) Snatch grip rack pull
60kg×10/10/10/10/10/10/10/10
Lateral raises
20kg×15/15/15