derrick's training log

[derrickgyn]

25/03

*Weighted pull up
+30kg×7/7/7/6/6/5
Deadstop barbell row
90kg×10 100kg×8 110kg×6
90kg×8/8/10
T bar row
10/20/30/40kg×15
50kg×12/12/12
Dropset:50kg×12 40kg×8 30kg×8 20kg×8 10kg×8
Snatch grip rack pull
100kg×8/8
Mech dropset: 100kg×8/6/6

Seated db press
30kg×12/12/12 (PR)

PM
A1) Strict rope extension
16.25kg×20/20/20/20/20
B1) Rope hammer curl
11.25kg×20/20/20/20/20
A2) Strict ez bar extension
16.25kg×20/20/20/20/20
B2) Barbell curl
20kg×15/15/15/15/15
A3) Rope extension
11.25kg×20/20/20/20/20
B3) Incline bench db curl
7kg×10/10/10/10/10
A4) Ez bar extension
11.25kg×50/50
B4) Ez bar overhead extension
11.25×50/80

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5 130kg×5
Belted: 140kg×3/3/3/3
Lying leg curl
46kg×20/20/20
Leg extension
40kg×20/20/20

Been awake since 5am on saturday...

 

[derrickgyn]

A1) Low incline db press (3)
30kg×20 32.5kg×15 35kg×12
B1) Weighted pull up
+30kg×8/7/6
A2) Low incline db press (2)
30kg×15/15/17
B2) Weighted pull up
+20kg×8/8/10
A3) Incline bench press
60kg×12 70kg×8 80kg×5/5/3
B3) Deadstop barbell row
80kg×10 90kg×10 100kg
Drop set: 100kg×10 90kg×10 80kg×10 70kg×10 60kg×8
A4) Cable crossover (8/4/2)
8.75kg×20/20/20
8.75kg×20/20/20
Dropset @ 8: 8.75kg×20 6.25kg×20 3.75kg×20 1.25kg×20
B4) T bar row
20kg×20/20/30

 

[derrickgyn]

A1) Low incline db press (3)
30kg×15 32.5kg×15 35kg×10 37.5kg×10
B1) Weighted pull up
+30kg×7/5/5/4
A2) Low incline db press (2)
30kg×12/10/10/10
B2) Deadstop barbell row
100kg×10/10/10/10
A3) Cable crossover (8)
6.25kg×25/25/25/25
B3) Machine Tbar row
20kg×25/25/25/25

05/04 Tuesday Delts/arms
Back squat
120kg×5 130kg×5
Belted: 140kg×4/4/5
Seated db press
25kg×12/12/9
Lean away cable lateral raise
1.25kg×20/20/20
Lateral raise
12.5kg×12/12/12

A1) Lying tricep rope extension
13.75kg×20/17/17
B1) Barbell curl
20kg×15/15/15
A2) Strict tricep rope extension
13.75kg×15/15/15
B2) Incline bench db curl
8kg×12/12/10

Was away for business. Landed, trained at 1am, slept at 5, trained again at 9am. Body clock was already fcked before i left and jetlag doesn't help. Whoop whoop.

 

[derrickgyn]

A1) Low incline db press (3)
30kg×10 32.5kg×10 35kg×10 37.5kg×10 40kg×11 (PR)
B1) Weighted pull up
+30kg×7/7/7/7/6
A2) Cable crossover (8)
8.75kg×20/20/20/20/20
B2) Machine Tbar row
20kg×25/25/25/25/25
A3) Ez bar tricep extension
18.75kg×25/25/25
B3) Barbell curl
30kg×8/8/8

 

[derrickgyn]

A1) Lying tricep EZ bar cable extension
16.25kg×25/25/25/25
B1) Incline cable curl
6.25kg×15/15/15/15
A2) Rope extension (back supported)
13.75kg×20/20/20/20
B2) Ez bar cable curl
16.25kg×15/15/15/15
A3) Rope overhead extension
11.25kg×30/30
Drop set: 11.25kg×30 8.75kg×10 6.25kg×10
B3) Seated dumbbell curl
7kg×12/12/12
A4) 1 arm tricep cable extension
3.75kg×30/30/30
B4) 1 arm cable curl
3.75kg×25/25/25

 

[derrickgyn]

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

 

[charcoalx]

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

That's some strong squatting right there!

 

[derrickgyn]

A1) Low incline db press (3)
40kg×8/8/8/10
B1) Weighted pull up
+40kg×5/5/4/4
A2) Low incline db press (2)
30kg×15/15/14/13
B2) Deadstop barbell row
100kg×10/11/11/11
A3) Cable crossover (8)
8.25kg×25/25/25/25
B3) Machine Tbar row
20kg×25/25/25/25

 

[derrickgyn]

Seated db press
25kg×15/15/15/14
Lean away cable lateral raise
1.25kg×25/25/25
Lateral raise
12.5kg×15/15/15

A1) Lying tricep rope extension
13.75kg×20/20/20
B1) Barbell curl
20kg×17/17/17
A2) Strict tricep rope extension
13.75kg×20/20/20
B2) 1 arm cable curl
3.75kg×25/25
Drop set: 6.25kg×12 5kg×12 3.75kg×10 2.5kg×10

 

[Cryptrus]

sorry, for weighted pull ups, how many normal pull ups to reach before switching to weighted. I can do around 10 standard pull ups , bodyweight 101kg.

 

[dinosaur2776]

bro, whats ur rep range and why u chose that rep range?

 

[derrickgyn]

A1) Low incline db press (3)
30kg×20 32.5kg×15 35kg×12
37.5kg×8 40kg×7/7
B1) Weighted pull up
+40kg×5/5/4
+20kg×10/10/10
Cable crossover (8)
8.75kg×30/30/30/30
Ez bar tricep extension
18.75kg×30/30/30
Lateral raise
15kg×25/25/25

P.s. workout was done at 3am. Sleep is for the weak. Seriously though, I don't even know where my sleep cycle went to - I sleep about 3 hours a night (day?) at sporadic timings and my training is just tacked onto whenever expedient. Oh well. Doesn't help that I'm probably having some residual jetlag..

 

[galapogos]

I'm gonna sound like an old fart for saying this, but take care of your body when you're young. You may feel like a million bucks now sleeping less than a bus ride from Tuas Changi, but if you wish to have any sort of longevity in this (and it sounds to me like you do) then find ways to make it more sustainable. Sleeping 3 hours a day and training hard daily isn't sustainable nor healthy in the long run. You know that.

 

[derrickgyn]

I'm gonna sound like an old fart for saying this, but take care of your body when you're young. You may feel like a million bucks now sleeping less than a bus ride from Tuas Changi, but if you wish to have any sort of longevity in this (and it sounds to me like you do) then find ways to make it more sustainable. Sleeping 3 hours a day and training hard daily isn't sustainable nor healthy in the long run. You know that.

I completely agree and it's very good advice. Sadly, it can't be separated from the profession. Only thing I can do is to maximise my time and try to mitigate the side effects as much as possible. I'll be training till I die though - I can't live without it. Rather sleep less than not train.

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5/5/6
Deadstop barbell row
80kg×10/10/10/10/20
Low incline db press (3)
30kg×15/14
35kg×8/7
Lying leg curl
25kg×30/30/30
Cable bicep curl
6.25kg×12/12/12 3.75kg×12/12/15

 

[derrickgyn]

Finished my exams on Monday. I've basically been in a semi-comatose state since then. Sleeping 18 hours a day for the last 2 or 3 days (not even kidding). Sleep, wake up, protein shake, back to sleep. I was still considering taking some benadryl to knock myself out (used to do that last time) but I was so exhausted it was completely unnecessary.

In fact, I'm going back to sleep right now...

 

[derrickgyn]

Seated db press
25kg×19/15/15
Cable lateral raise
3.75kg×20/20/20
Rear delt cable fly
6.25kg×25/25/25
Lateral raise
15kg×15/15/15
A1) Ez bar overhead cable
18.75kg×25/25/20
A2) Ez bar back supported
18.75kg×15/15/13
A3) Ez bar
18.75kg×12/12/12
Barbell curl
30kg×10/10/10/8+3
1 arm cable curl
5kg×12/12/12

PM
Seated db press
20kg×15 25kg×12 27.5kg×12 30kg×8
Lateral raise
12.5kg×15/15/15/15
A1) Rope overhead cable
11.25kg×25/25/20
A2) Rope back supported
11.25kg×15/15/13
A3) Ez bar
11.25kg×12/12/12
Incline bench db curl
7kg×15/12/12

 

[maxieb]

I completely agree and it's very good advice. Sadly, it can't be separated from the profession. Only thing I can do is to maximise my time and try to mitigate the side effects as much as possible. I'll be training till I die though - I can't live without it. Rather sleep less than not train.

I too aiming for life long training...i will train till my old age.... And that's also the reason you must take care of your body so that it can sustain till old age...I rather miss one or two training to extend one of two years of training

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5
Belted: 140kg×8 (PR)
Weighted pull up
+20kg×8/8/8