derrick's training log

[soteyh]

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

Come on ! That's hardly a pr for you! Lol

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5
Belted: 140kg×3/3/3 120kg×8

 

[derrickgyn]

Weighted pull up
+40kg×5/5/4
+30kg×6/6/5
Low incline db press (3)
30kg×15/15/10
20kg×12/12/12
Cable crossover (7)
6.25kg×30/30/30
Lat pulldown
43kg×20/20/20
Cable rear delt fly
6.25kg×40/40/40
Lying leg curl
32kg×20 39kg×20 46kg×12

 

[derrickgyn]

Seated db press
25kg×12 27.5kg×12 30kg×12
20kg×12/12
Lateral raise
15kg×20/20/20/20
Cable rear delt fly
6.25kg×40/40/40/40

A1) Ez bar cable lying tricep extensions
18.75kg×20/20/20
B1) Standing db curl
15kg×7/7/7
A2) D handle tricep extensions
6.25kg×30/30/30
B2) D handle cable curl
6.25kg×30/30/30
A3) Lying db tricep extension
8kg×12/15/15
B3) 1 arm cable curl
3.25kg×12/15/15

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×7
Belted: 130kg×5 135kg×5 140kg×5
Lying leg curl
46kg×20/20/20

 

[derrickgyn]

A1) Low incline db press (3)
30kg×15 32.5kg×15 35kg×15 37.5kg×12 40kg×4
B1) Weighted pullup
+40kg×4/4/40kg +20kg×12/12
A2) Low incline db press (3)
20kg×15/15/15/15
B2) Dead stop rows
80kg×12/12/12/12
1 arm db row
20kg×20/20/20
Cable crossover (7)
6.25kg×30/30/30

Getting my pressing strength back. Sleeping 15 hours a day nowadays. Oddly I feel super lazy and unmotivated hence the low volume. Time to bring training back into focus..

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5
Belted: 130kg×5 135kg×5 140kg×7 145kg×4
Lying leg curl
46kg×25 53kg×15 60kg×8/8/8
Pull ups
15/15/14/12/12

 

[derrickgyn]

Deadlift
100kg×3 120kg×3
Belted: 140kg×4/4/4/4
Lying leg curl
53kg×12/12/12/12

 

[derrickgyn]

A1) Weighted pull up
+40kg×6/5/5 +30kg×9
B1) Low incline db press (3)
30kg×15 35kg×12 37.5kg×12 40kg×10
A2) Dead stop barbell row
80kg×12/12/12
80kg×20+50kg×20
B2) Low incline db press (2)
25kg×12/12/12/25
Low incline cable crossover (3)
8.75kg×15/15/15
5kg×20/20

 

[derrickgyn]

Seated db press
25kg×15 27.5kg×14 30kg×8
Lateral raise
17.5kg×15/15/15/15
8kg×20/20/20/20/20
Chest supported rear delt fly
5kg×30/30/30/30
Cable rear delt fly
8.75kg×25/25/25/25

A1) Ez bar cable lying tricep extensions
21.25kg×25/25/25/25
B1) Barbell curl
25kg×12/12/12/12
A2) D handle tricep extensions
6.25kg×35/35/35
B2) Rope cable curl
13.75kg×15/15/15
Lying db tricep extension
8kg×15/12/12+20PJR

 

[derrickgyn]

Flat bench press
80kg×8/8/8/8/8/8/8/8/8/8
Weighted pull up
+40kg×6/5/4
+20kg×12/12/12
Low incline cable crossover (3)
6.25kg×15/15/15/15/15
Deadstop rows
80kg×5 90kg×5 100kg×5/5
100kg×12+90kg×6+80kg×6+70kg×6+60kg×6+40kg×12
Wide grip pull ups
12/12/12

 

[derrickgyn]

Lateral raise
12.5kg×30/30/30/30
Chest supported rear delt fly
8kg×30/30/30/30+30 swings
A1) Barbell upright row
20kg×25/25/25/25
B1) Barbell BTN press
20kg×25/25/25/25
Cable rear delt fly
6.25kg×50/50/50/50
A2) Machine press
15kg×20/20/30
B2) Lateral raise
6kg×30/30


A1) Ez bar cable lying tricep extensions
21.25kg×25/25/25/25
B1) Barbell curl
25kg×12/12/12/12
A2) Strict rope tricep extensions
11.25kg×25/22/20/20
B2) Rope cable curl
11.25kg×20/20/20/20

 

[derrickgyn]

Back squat (belted)
100kg×3 110kg×3 120kg×3 130kg×3
130kg×5/5
Flat bench press
90kg×6/6
100kg×6/6
110kg×3/3
Lying leg curl
46kg×20 53kg×15 60kg×12
67kg×6/6/6

 

[derrickgyn]

Flat bench press
90kg×7/7/7/7/7/10
A1) Low incline db press (3)
30kg×10/10/10
B1) Low incline db fly (3)
7kg×10/10/10
Pec deck
40kg×12/12/15

A2) Upright row
20kg×20/20/20
B2) BTN press
20kg×20/20/20
C3) Lateral raise
7kg×20/20/20

Lying tricep extension (3)
17.5kg×17/15/15
Rope extensions
11.25kg×20/20/20

Trying out a new split..

 

[noobzation]

is this derrick kim?

 

[derrickgyn]

is this derrick kim?

no........

 

[derrickgyn]

Weighted pull ups
+30kg×5/5/5/5/9
Deadstop row
80kg×10/10/10/10
Lat pulldown
52kg×12/12/12/12
Seated cable row
52kg×15/15/15/15

Chest supported rear delt fly
7kg×25/25/25/25
Cable rear delt fly
8.75kg×25/25/25/25

Barbell curl
30kg×8/8/8/8
Incline bench db curl (6)
8kg×12/12/12/12
Barbell preacher curl
15kg×10/10/10/10

 

[derrickgyn]

Back squat
100kg×5 110kg×5 120kg×5 130kg×5
Belted: 140kg×9/5/5
Lying leg curl
53kg×15/15/15/15/15
Banded RDL
Bodyweight×20/20/30

 

[derrickgyn]

Flat bench press
97.5kg×5/5/5/5/5/5/7
A1) Low incline db press (3)
30kg×10/10/10
B1) Low incline db fly (3)
7kg×12/12/12
Pec deck
40kg×12/12/12/15

A2) Upright row
20kg×22/22/22
B2) BTN press
20kg×22/22/22
C3) Lateral raise
7kg×20/20/20

Lying tricep extension (3)
20kg×15/
Rope extensions
11.25kg×20/20/20

 

[soteyh]

I saw you got new romaleos! Very nice! Did you order from rogue ?

Are you training for schoolyard?