derrick's training log

[derrickgyn]

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

Are you training for schoolyard?

Yup rogue. No way haha. My old injury came back somewhat which is why my last 3 squat sessions were quite crappy. But its good now though so im working back up. Probably try to hit 140x12 before i add weight..

 

[derrickgyn]

Weighted pull ups
+35kg×6/6/6/5/5
Back squat
Belted: 150kg×7
Deadstop row
85kg×12/12/12/12
Lat pulldown
52kg×15/15/15/15
Seated cable row
52kg×18/18/18/18

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

Barbell curl
30kg×10/8/8+2
Incline bench db curl (6)
8kg×12/10/8+4
Concentration curl
8kg×12/10/10+4

150x7 unplanned. Ez money.

 

[derrickgyn]

Flat bench press
105kg×3/3/3/3/3/3/3/3/3/3
Pec deck
40kg×15/15/15/15/20+10

A2) Upright row
20kg×25/25/25
B2) BTN press
20kg×25/25/25
C3) Lateral raise
7kg×22/22/22

Lying tricep extension (3)
17.5kg×25/25/25
Rope extensions
11.25kg×20/20/20

 

[derrickgyn]

Back squat
Belted: 110kg×3 120kg×3 130kg×3
140kg×5 145kg×5 150kg×5 155kg×5
Lying leg curl
60kg×10/10/10
53kg×12/12

 

[derrickgyn]

Flat bench press
95kg×7/7/7/7/7
Pec deck
47kg×12/12/12/12/12
Low incline db fly
7kg×15/15/15/15

Lying tricep extension (3)
20kg×15/20/20/20
Rope extensions
11.25kg×25/25/25/25
Straight bar extension
11.25kg×50+8.75kg×50+6.25kg×50
13.75kg×50+11.25kg×50+8.75kg×50

 

[soteyh]

Yup rogue. No way haha. My old injury came back somewhat which is why my last 3 squat sessions were quite crappy. But its good now though so im working back up. Probably try to hit 140x12 before i add weight..

Ooh - what's the damage on the shoes? 250?

Btw - you obviously added weight to you squats !! hahaha

 

[derrickgyn]

Ooh - what's the damage on the shoes? 250?

Btw - you obviously added weight to you squats !! hahaha

238sgd excluding shipping to sg. Haha yes, 140x9 150x7 and 155x5

 

[derrickgyn]

Weighted pull ups
+40kg×5/5 +30kg×5/5/5
Deadstop row
90kg×12/12/12/12
Lat pulldown
61kg×12/12/12/12
Seated cable row
61kg×15/15/15/15

Barbell curl
30kg×12/10/8+2
Close grip barbell curl
12.5kg×12/12/12

 

[derrickgyn]

Back squat
Belted: 120kg×8 125kg×8 130kg×8 135kg×5
Lying leg curl
60kg×10/10/10
53kg×10+46kg×8+39kg×8

 

[ralliart_ray]

Spoiler

derrickgyn, i followed your thread and i am inspired!

just curious, your squat habit is usually break parallel or ATG squat?

 

[derrickgyn]

Spoiler

derrickgyn, i followed your thread and i am inspired!

just curious, your squat habit is usually break parallel or ATG squat?

Below parallel. I can't go atg for a variety of reasons. Imo, ATG is not necessary unless you wanna be an oly lifter, but it is nevertheless good - provided that you are flexible enough

 

[derrickgyn]

Flat bench press
102.5kg×5/5/5/5/5/5/5
A1) Low incline db press (3)
25kg×12/12/12
B1) Pec deck
40kg×12/12/12

Lateral raise
12.5kg×25/25/25/25

Lying tricep extension (3)
20kg×18/18/18/15
Rope extensions
13.75kg×12/12/12
13.75kg×15+11.25kg×10+8.75kg×8+6.25kg×10
Rope curl
13.75kg×12/12/12

 

[derrickgyn]

Weighted pull ups
+40kg×6/5/5 +30kg×5/5/5
Deadstop row
95kg×12/12/12/12
Lat pulldown
64kg×12/12/12/12
Seated cable row
61kg×17/17/17/17

Barbell curl
30kg×12/10/8+2
20kg×10/10
Close grip ez barbell preacher curl
10kg×12/12/12

 

[Bag_man]

Hello Derrick

Do you train everyday? how long is your session?

 

[derrickgyn]

Hello Derrick

Do you train everyday? how long is your session?

Yes. 1-1.5h.

 

[Bag_man]

Yes. 1-1.5h.

Wow, that is quite intense, thanks for reply

 

[derrickgyn]

Flat bench press
110kg×3/3/3/3/3/3/3/3/3/3
Pec deck
40kg×20/20/20
40kg×20+33kg×10+26kg×10

A2) Upright row
25kg×20/20/20
B2) BTN press
25kg×20/20/20
C3) Lateral raise
9kg×20/20/20
Rear delt cable fly
8.75kg×40/40/40/40/40

Lying tricep extension (3)
22.5kg×20/15/15/12
Rope extensions
13.75kg×25/25/25/20
Rope cable curl
16.25kg×20+13.75kg×15+11.25kg×12
16.25kg×20+13.75kg×15+11.25kg×12

 

[derrickgyn]

Back squat
Belted: 160kg×6 140kg×3 (PR)
Lying leg curl
67kg×6/6/6/6
67kg×6+60kg×6+53kg×8+46kg×6

 

[derrickgyn]

Flat bench press
100kg×7/7/7/7/8
Low incline db press (3)
20kg×15/15/15
Pec deck
40kg×15/15/15/15/30+5

A2) Upright row
30kg×18/18/18
B2) BTN press
30kg×18/18/18
C3) Lateral raise
9kg×20/20/20
1 arm lateral raise
5kg×25/25
Lateral raise
6kg×50

Lying tricep barbell extension (3)
25kg×20/18/18
Rope cable extension
16.25kg×12/12/12
Rope overhead extension (4)
13.75kg×20/20/20

 

[derrickgyn]

Weighted pull ups
+40kg×5/5 +20kg×10/8/7
Deadstop row
100kg×12 110kg×8 120kg×6 130kg×4
100kg×10/12
Lat pulldown
70kg×10/10/10

Lateral raise
22.5kg×10/10/10
Cable rear delt fly
11.25kg×30/30
8.75kg×40/40