derrick's training log

[leongs]

Impressive squat! where did you get all the energy to workout almost every 24hrs?! Just started SL 3months ago and working out 4 days a week, starting to feel tired after the 3rd workout of every week.

 

[derrickgyn]

Back squat
Belted: 120kg×5 130kg×5 140kg×5 145kg×5 140kg×5 140kg×5

A1) Cybex chest press
20kg×15/15/15/15
B1) HS low row
50kg×15/15/15/15

A2) Cybex pec deck
70lbs×20/20/20
B2) Cybex incline press
10kg×15/15/15
C2) Seated cable row
40kg×20/20/20

A3) Glute ham raise
10/10/10
B3) Sissy squat
BW×25/25/25

In Melbourne now freezing my butt off, so training's going to be less consistent but main goal is to get as much volume in for full body whenever possible.

 

[derrickgyn]

Weighted pull ups
20kg×9/9/8/7/7

A1) Cybex pec deck
90lbs×15/15/15/15
B1) HS pullover
40kg×20/20/20/20

A2) Cybex chest press
40kg×12/12/12/12
B2) HS high row
50kg×15/15/15/15

A3) Cybex incline press
20kg×15/15/15/15
B3) HS 1 arm low row
20kg×20/20/20/20

A4) HS shoulder press
70lbs×12/12/12/20
B4) Bent over rear delt kb fly
25/25/25/25

 

[derrickgyn]

Back squat
Belted: 140kg×5 145kg×5 150kg×4 140kg×5

A1) GHR
12/12/12
B1) Hack squat
1pps×15/15/15

A2) Lying leg curl
70lbs×12/12/12
B2) Sissy squat
20/20/20

A3) Cybex overhead press
90lbs×15/15/15
B3) Lateral raises
25/25/25

Most amazing quad and hamstring pump ever.

 

[derrickgyn]

Weighted pull ups
20kg×10/10/9/7
Deadlift
140kg×5/5/6
GHR
20/15/15
Reverse hyper
12/12/20

A1) Cybex chest press
50kg×15/15/15
B1) HS high row
60kg×15/15/15

A2) Cybex pec deck
90lbs×20/20/20
B2) Cybex incline press
40kg×10/10/10

A3) HS pullover
60kg×15/15/15
B3) Wide neutral grip pulldown
90lbs×12/12/12

A4) HS lateral raise
7.5kg×30/30/30
B4) Cybex shoulder press
40kg×15/15/15

 

[derrickgyn]

Weighted pull ups
+20kg×12/11/10/10/10
Seated cable row
61kg×15/15/15/15/15
Low incline db press (3)
20kg×15/15/15/15/15
Pec deck
40kg×15/15/15/15/15

 

[derrickgyn]

Back squat
Belted: 140kg×10/5/5/5/5
Lying leg curl
53kg×12/12/12
Back extension
20/20/20

 

[derrickgyn]

A1) Weighted pullups
+20kg×14/12/11
B1) Low incline db press
22.5kg×20/20/20

A2) Wide grip upright row
20kg×30/30/30
B2) BTN press
20kg×30/30/20
A3) Lateral raise
12.5kg×25/25/25
B3) Rear delt fly
21.5kg×25/25/25
Cable lateral raise
3.75kg×20/20/20

Low incline lying db tricep extension (4)
12.5kg×15/12/12
1 arm cable curl
6.25kg×20/20/20

 

[derrickgyn]

A1) Lateral raise
20kg×12/12/12/12
B1) HS rear delt fly
26kg×20/20/20/20
A2) Cable lateral raise
3.75kg×20/20/20/20
B2) Cable rear delt fly
8.75kg×25/25/25/25
HS shoulder press
20kg×20/20/15

A3) Barbell curl
20kg×20/20/18
B3) Lying barbell tricep extension (3)
20kg×25/25/25
A4) Dumbbell curl
8kg×10/10/10
B4) Lying dumbbell tricep extension (3)
8kg×15/15/15
Close grip barbell curl
20kg×20/20/15

 

[derrickgyn]

Back squat
Belted: 140kg×3 145kg×3 150kg3
Low bar: 110kg×5/5/5/5/10
Lying leg curl
60kg×8/8/8/8
Back extension
25/25/25/25

 

[derrickgyn]

A1) Weighted pull ups
+20kg×17/12/12/11
B1) Low incline db press (3)
22.5kg×18/18/18/18
A2) Pec deck
40kg×15/15/15/15
B2) Cable pullover
20kg×15/15/15/15
Seated cable row
61kg×17/17/17/17
Machine chest press
40kg×35/35/35/35
Machine rear delt fly
23kg×30/30/30/30

 

[derrickgyn]

Back squat
Low bar: 140g×5 145kg×5 150kg×5
120kg×6/6/12
High bar: 100kg×10/10

 

[derrickgyn]

A1) Weighted pull ups
+25kg×13/10/10
B1) Low incline db press (3)
25kg×20/18/18
A2) Pec deck
47kg×12/12/12
B2) Cable pullover
27kg×17/17/17
A3) Seated cable row
70kg×15/15/20
B3) Machine chest press
54kg×15/15/20
Cable rear delt fly
8.75kg×40/40

 

[derrickgyn]

Weighted pullup
+40kg×5

A1) Lateral raise
20kg×16/16/16/16
B1) HS rear delt fly
26kg×30/30/30/30
A2) Cable lateral raise
3.75kg×25/25/30
B2) Cable rear delt fly
8.75kg×30/30/30
C2) Wide grip OHP
20kg×20/20/20

A3) Barbell curl
22.5kg×20/20/20
B3) Lying barbell tricep extension (3)
22.5kg×30/30/30
A4) Dumbbell curl
8kg×12/12/12
B4) Lying dumbbell tricep extension (3)
8kg×20/20/20
Ez bar cable extension
21.25kg×15 23.75kg×15 26.25kg×12 28.75kg×10

 

[derrickgyn]

Back squat
Low bar: 140kg×6/6/6/8
Lying leg curl
60kg×10/10/10

 

[derrickgyn]

A1) Weighted pull ups
+25kg×14/10/10/9
B1) Low incline db press (3)
25kg×20/20/20/20
A2) Pec deck
54kg×10/10/10/10
B2) Cable pullover
27kg×10/10 14kg×15/15
A3) Seated cable row
79kg×15/15
79kg×15+61kg×8+43kg×10+27kg×12
B3) Machine chest press
61kg×12/12/12/15
Lateral raise
12.5kg×20/20/30

 

[derrickgyn]

Weighted pullup
+20kg×10/12

A1) Lateral raise
20kg×18/18/18/18
B1) HS rear delt fly
33kg×20/20/20/20
A2) Cable lateral raise
6.25kg×12/12/12
B2) Cable rear delt fly
11.25kg×20/20/20
Chest supported rear delt fly
7kg×50/50/50/100

A3) Barbell curl
25kg×18/18/18
B3) Lying barbell tricep extension (3)
25kg×25/25/25
A4) Dumbbell curl
8kg×13/13/13
B4) Lying dumbbell tricep extension (3)
8kg×22/22/22
Ez bar cable extension
21.25kg×15 23.75kg×15 26.25kg×12
28.25kg×10+23.25kg×4+18.25kg×6+13.25kg×8

 

[derrickgyn]

A1) Weighted pull ups
+30kg×12/9/8
B1) Low incline db press (3)
27.5kg×20/20/20
A2) Pec deck
54kg×10/10/10
B2) Cable pullover
11.25kg×25/25/25
A3) Seated cable row
79kg×17/17/17
B3) Machine chest press
54kg×15/15/25

 

[derrickgyn]

A1) Lateral raise
20kg×20/20/18
B1) HS rear delt fly
33kg×25/22/22
A2) Lateral raise
8kg×20/20/20
B2) Cable rear delt fly
11.25kg×25/25/25
Chest supported rear delt fly
8kg×30/30/30

A3) Barbell curl
27.5kg×16/16/14
B3) Lying barbell tricep extension (3)
27.5kg×20/20/20
A4) Dumbbell curl
8kg×14/14/14
B4) Lying dumbbell tricep extension (3)
8kg×25/25/25
Ez bar cable extension
28.25kg×15/15/15/15/15

 

[derrickgyn]

Back squat
High bar: 140kg×13/5/5
Lying leg curl
53kg×15/15/15/15

A first serious PR since my injury. 140x13 high bar. Previous bests were 140x10 150x10 and 155x9 all done with low bar.