derrick's training log

[annonn]

what is your ig?

 

[derrickgyn]

A1) Back squat (HC)
120kg×5/5/5
B1) Ez bar cable curl
16.25kg×20/15/15
C1) Ez bar cable extension
26.25kg×30/30/30

A2) Lateral raise
22.5kg×15/15/15+12.5kg×10
B2) Dumbbell preacher curl
12.5kg×10/8/8
C2) Dumbbell tricep extensions
12.5kg×15/15/16

Chest supported rear delt db fly
12.5kg×15+6kg×15
12.5kg×15+6kg×15
12.5kg×15+6kg×15
Cable lateral raise (19)
3.25kg×30/30/30
HS rear delt fly
33kg×20/20/20

 

[derrickgyn]

Back squat (HC)
125kg×6/6 130kg×6
Weighted pullup
30kg×12/10/10/10
Low incline db press (3)
40kg×12/10/12
1 arm dumbbell row
35kg×15/15/15
Dumbbell chest supported row
15kg×20/20/20

 

[derrickgyn]

A1) Ez bar cable curl
13.75kg×20/20/20
B1) Straight bar cable extension
21.25kg×20/20/20
A2) Dumbbell preacher curl
12.5kg×12/12/11
B2) Close grip bench press w SS
80kg×8 90kg×6 100kg×6
C2)Dumbbell tricep extensions
7kg×12/12/12
A3) Lateral raise
25kg×12/12/12
B3) Incline bench db curl
8kg×8/7/7

Cable lateral raise (21)
3.25kg×30/30/30
Chest supported rear delt db fly
12.5kg×18+6kg×18+3kg×20
12.5kg×18+6kg×18+3kg×20
12.5kg×20+6kg×25+3kg×30
Lateral raise
12.5kg×20+6kg×15+3kg×15
12.5kg×20+6kg×15+3kg×15
12.5kg×20+6kg×20+3kg×120
1 arm cable curl
6.25kg×30/30/25+20s hold

 

[derrickgyn]

Weighted pullup
20kg×12/12/11/11/11/10
Low incline db press (3)
42.5kg×10/7/9 35kg×10/10/12
1 arm dumbbell row
40kg×12/12/12
Dumbbell chest supported row
17.5kg×20/20/20
Back squat (HC)
130kg×6/6

 

[derrickgyn]

A1) Low incline cable crossover (3)
8.75kg×17/17/17
B1) Low incline squeeze press (3)
50kg×15/15/15
C1) Chest supported row (supinated)
61kg×20/20/20

A2) Incline cable crossover (5)
6.25kg×12/12/12
B2) HS chest press
40kg×20/15/20
C2) Chest supported row (neutral)
54kg×25/25/25

A3) Pec deck
33kg×15/15/15
B3) Chest supported DB row
20kg×20/20/20

 

[derrickgyn]

A1) 1 arm cable curl
6.25kg×25/25/20
B1) Straight bar cable extension
23.25kg×25/25/25
A2) Dumbbell preacher curl × FG
12.5kg×8/8/8/8
B2) Close grip bench press w
60kg×8 70kg×8 80kg×8 90kg×6
C2)Dumbbell tricep extensions
7kg×12/12/12/12
A3) Lateral raise
25kg×15/15/15
B3) Incline bench db curl
8kg×9/9/8

Chest supported rear delt db fly
15kg×20kg×8kg×15+4kg×15
15kg×20kg×8kg×20+4kg×20
15kg×20kg×8kg×20+4kg×20
Lateral raise
15kg×20+8kg×15+4kg×20
15kg×20+8kg×20+4kg×20
15kg×15+8kg×15+4kg×15

 

[derrickgyn]

Weighted pullup
20kg×12/12/12/11/11
Low incline db press (3)
40kg×12/12/11/10/9
Dumbbell chest supported row
22.5kg×15/15/15/15
Lying leg curl
46kg×12/12/12/12

 

[derrickgyn]

A1) 1 arm cable curl
6.25kg×25/25/25
B1) Straight bar cable extension
26.25kg×25/25/25
A2) Dumbbell preacher curl × FG
15kg×6/6/6/6
15kg×6
B2) Close grip bench press (40X0)
100kg×5/5/4/4
C2)Dumbbell tricep extensions
9kg×12/12/10/10
Lying leg curl
54kg×12/12/12


Lateral raise
25kg×15/15/15/15
Chest supported rear delt db fly
17.5kg×15+9kg×15+5kg×15
17.5kg×15+9kg×15+5kg×15
17.5kg×15+9kg×15+5kg×15
Lateral raise
17.5kg×15+9kg×14+5kg×15
17.5kg×15+9kg×15+5kg×15
17.5kg×15+9kg×15+5kg×15
Lying leg curl
46kg×15/15/15/15/15
Pec deck
54kg×12/12/12/12

 

[derrickgyn]

Weighted pullup
20kg×14/14/13/12
Low incline db press (3)
42.5kg×13/10/9/11
Dumbbell chest supported row
25kg×12/12/15/15
Lying leg curl
60kg×12/12/12/12

 

[derrickgyn]

A1) Low incline cable crossover (3)
11.25kg×12/12/12
B1) Flat db press
20kg×12/12/12
C1) Medium grip cable row
52kg×25/25/25

A2) Pec deck
40kg×15/15
B2) HS chest press
47kg×15/15/20
C2) Chest supported row (neutral)
61kg×15/20/25
D2) Snatch grip rack pull (pin 2)
80kg×8/8/8

Snatch grip rack pull (pin 2)
100kg×5 110kg×5 120kg×5

 

[derrickgyn]

Low incline db press (3)
45kg×8/9/8 40kg×8/8/8
Dumbbell chest supported row
27.5kg×15/15/15/15/15/
Weighted pullup (45)
+30kg×8/8/8/8/7/6
Rack pull (1st pin)
140kg×5 160kg×5 140kg×8
Chest supported db fly
22.5kg×15+15kg×15+10kg×15
22.5kg×15+15kg×15+10kg×15
22.5kg×15+15kg×15+10kg×15
Lying leg curl
74kg×6/6/6/6

Been splitting my workouts actually. If I feel good I do half of the next session and if I don't, I leave it. Pullups and rack pulls were done yesterday so I could really focus on the pressing today.

 

[derrickgyn]

Weighted pullup (56)
+30kg×10/10/10/9/9/8
Medium grip cable row
70kg×20/16/15
Neutral grip HS row
68kg×15/12/12

 

[derrickgyn]

Low incline db press (3)
47.5kg×6/6/6 40kg×10/9/9
Chest supported db row
30kg×15/15/15/15/15
Low incline cable crossover (3)
8.25kg×15/15/15
Pec deck
40kg×12/12/12

 

[derrickgyn]

A1) 1 arm cable curl
8.25kg×12/12
B1) Straight bar tricep extension
26.25kg×20/20
A2) Close grip bench press (40X0)
100kg×5/5/5/7
B2) Lying tricep extension
10kg×10/10/10/10
A3) Dumbbell preacher curl
15kg×7/7/7/6
B3) Dumbbell spider curl
6kg×10/10/10/10
A4) Lateral raise
20kg×20/20/20/20
B4) Straight bar tricep extension
26.25kg×20/20/20/20
Rear delt db fly
12.5kg×25/25/25
Rear delt cable fly
6.25kg×40/40/40

 

[derrickgyn]

Weighted pullups
83.6kg BW
+40kg×6/5/5
+50kg×2/2/1
+30kg×7/8/8
Medium grip cable row
70kg×20/18/16/14
Assisted medium neutral grip chin up
12kg×8/8/8/8

 

[derrickgyn]

A1) Low incline db press (4)
30kg×15/15/15/15/12
B1) Chest supported db row
32.5kg×12/12/12/12/12
A2) Low incline cable crossover (4)
8.25kg×12/12/11/11
B2) Lat pulldown (face away)
34kg×20/20/20/20
A3) Pec deck
40kg×12/12/12/12
B3) Cable rear delt fly
8.75kg×50/50/50

 

[derrickgyn]

A1) 1 arm cable curl
8.25kg×15/15
B1) Straight bar tricep extension
18.75kg×20/20

A2) Close grip bench press (40X0)
100kg×6/6/6/8
B2) Lying tricep extension
10kg×12/12/12/12
A3) Dumbbell preacher curl
17.5kg×5/5/4/4
B3) Dumbbell spider curl
7kg×10/10/10/9

A4) Lateral raise
22.5kg×15/15/15/15
B4) Straight bar tricep extension
28.75kg×20/20/20/20
A5) Rear delt cable fly
8.75kg×30/30/30
B5) 1 arm cable curl
8.75kg×12/12/12

 

[derrickgyn]

A1) Weighted pullup (81.6kg BW)
+40kg×7/6/6/5 (PR)
B1) Low incline db press (4)
32.5kg×18/17/16/15
A2) Low incline cable crossover (4)
11.25kg×10/10/10
B2) Medium grip seated cable row
79kg×15/15/15
A3) Pec deck
40kg×10/10/10
B3) Medium neutral grip chinup
-12kg×8/8/7

 

[derrickgyn]

A1) 1 arm cable curl
8.25kg×15/15
B1) Straight bar tricep extension
18.75kg×20/20
A2) Close grip bench press
100kg×8 105kg×6 110kg×4 115kg×3 120kg×1
B2) Lying tricep extension
12.5kg×11/9/9/12/15
C2) Dumbbell preacher curl
17.5kg×6+8kg×8
17.5kg×5+8kg×8
17.5kg×5+8kg×7
17.5kg×3+8kg×8
A4) Lateral raise
22.5kg×15+12.5kg×12
22.5kg×15+12.5kg×12
22.5kg×15+12.5kg×12
22.5kg×15+12.5kg×12
B4) Straight bar tricep extension
28.75kg×25/25/25/25
A5) Rear delt cable fly
13.25kg×25/25/25
B5) 1 arm cable curl
6.25kg×20/15/15