derrick's training log

[derrickgyn]

A1) Weighted pullup (83kg BW)
+40kg×7/6/6 +50kg×2
B1) Low incline db press (4)
35kg×18/16/15/14
A2) Incline barbell press
80kg×8/8/7
B2) Chest supported db row
35kg×10/10/10
A3) Low incline cable crossover (4)
11.25kg×10/10/12
B3) Medium grip seated cable row
89kg×12/12/12
A4) Pec deck
40kg×18/16/15
B4) Lat pulldown
54kg×15/15/15

 

[derrickgyn]

A1) 1 arm cable curl
8.25kg×15/15
B1) Straight bar tricep extension
18.75kg×20/20
A2) Close grip bench press
110kg×5 115kg×4 120kg×3 125kg×2
B2) Lying tricep extension
12.5kg×12/11/14/15
C2) Dumbbell preacher curl
20kg×3+10kg×8
20kg×2+10×8
17.5kg×5+10kg×5
17.5kg×4+10kg×5
A4) Lateral raise
22.5kg×18/18/16
22.5kg×15+15kg×10+9kg×12+6kg×14
B4) Straight bar tricep extension
31.25kg×25/20/20
A5) Rear delt cable fly
13.25kg×40/40/30
B5) Reverse barbell curl
15kg×30/30/30

 

[derrickgyn]

A1) Weighted pullup (83.5kg BW)
+40kg×6 +35kg×8 +30kg×10
B1) Low incline db press (4)
37.5kg×16/15/13
A2) Incline barbell press
80kg×7/8/5
B2) Chest supported db row
37.5kg×10/10/10
A3) Low incline cable crossover (4)
11.25kg×12/12/12
B3) Medium grip seated cable row
89kg×15/15/15

 

[derrickgyn]

A1) 1 arm cable curl
8.25kg×15/15
B1) Straight bar tricep extension
18.75kg×20/20
A2) Close grip bench press
120kg×5 130kg×2 120kg×4/4/4
B2) Dumbbell preacher curl
12.5kg×12/12/12/12/12
A3) Lying tricep extension
12.5kg×15/15/15/12
B3) Spider DB hammer curl
10kg×12/12/12/11

Lateral raise
22.5kg×20/20/20/15+17.5kg×12+12.5kg×12
Rear delt cable fly
16.25kg×15/15/15/15
Chest supported rear delt fly
15kg×20 10kg×15 7kg×15
15kg×20 10kg×15 7kg×15
15kg×20 10kg×15 7kg×15
Lateral raise
12.5kg×20/20/20

 

[derrickgyn]

Wednesday
A1) Weighted pullup (83.5kg BW)
+50kg×3 +40kg×6 +35kg×8 +30kg×8
B1) Low incline db press (4)
40kg×16 42.5kg×11 45kg×6 35×13
A2) Incline smith press (4)
50kg×12/15/15
B2) Chest supported db row
40kg×10/10/10
A3) Pec deck
54kg×12/12/12+33kg×12
B3) Medium grip seated cable row
98kg×12/12/12+52kg×15

Thursday
A1) Close grip bench press
110kg×4/5/5/6/5
B1) Dumbbell preacher curl
12.5kg×14/13/13/13/13
A2) Lying tricep extension
12.5kg×18/17/15/15/15
B2) Spider DB hammer curl
10kg×13/13/13/13/13

Lateral raise
20kg×22/22/22
10kg×25/25/25
Rear delt cable fly
16.25kg×15/15/15
Chest supported db rear delt fly
10kg×20/20/30

 

[derrickgyn]

A1) Weighted pullup (82.8kg BW)
+20kg×8/8/8/8
B1) Low incline db press (4)
40kg×10 42.5kg×10 45kg×9 47.5kg×5
A2) Incline smith press (4)
60kg×13/13/12
B2) Chest supported db row
30kg×15/15/15
A3) Pec deck
47kg×13/15/15+33kg×15+19kg×10
B3) Medium grip seated cable row
98kg×13/15/15+52kg×15+27kg×15

 

[derrickgyn]

A1) Close grip bench press
110kg×3/4/4
B1) Decline db tricep extension
15kg×8/7/6
C1) Dumbbell preacher curl
15kg×10/9/8

A2) Lateral raise
25kg×10/12/15
B2) Long rope extension
16.25kg×15/15/15
C3) Reverse cable curl
11.25kg×15/15/15
Rear delt cable fly
16.25kg×18/18/18
HS rear delt fly
33kg×30/25/23

 

[derrickgyn]

A1) Weighted pullup (83.5kg BW)
+20kg×10/10/10
+20kg×9+BW×6
B1) Low incline db press (4)
40kg×8 42.5kg×8
45kg×8+30kg×6
A2) Incline smith press (4)
60kg×18/13/12/12
B2) Chest supported db row
32.5kg×12/12/12/12
A3) Pec deck
54kg×15/15
54kg×15+40kg×12+27kg×12+10kg×12
B3) Medium grip seated cable row
107kg×10/10
107kg×10+70kg×12+52kg×12+34kg×12

 

[Beastosterone]

You stopped squatting and dl?

 

[derrickgyn]

You stopped squatting and dl?

Yeah. I have never been serious or conscientious about deadlifting because of lower back issues (l4-l5 prolapse, degeneration) but more so because I tend to strain my lower back and it takes me out for 2 or 3 weeks at a time.

Would love to squat but my road to recovery following smolov in Aug 2015 has been littered with random injuries. Glute pain, knee (top) pain, knee (lateral). For the lateral knee pain, it was really ??? Because I had already stopped leg work at that point in time.

Miss squatting tbh. Wahlanders, romaleos and SBDs collecting dust. Sigh.

 

[derrickgyn]

Incline cable curl
6.25kg×15/15/15
A1) Close grip bench press
110kg×5/5/5/5
B2) Dumbbell preacher curl
15kg×8/8/8/8
A2) Decline lying tricep extension
12.5kg×15/15/15/15
B2) Incline bench db curl (7)
10kg×10/10/10/10
A3) Reverse cable curl
11.25kg×15/15/16/18
B3) Long rope extension
16.25kg×15/15/16/18

 

[derrickgyn]

Incline cable curl
6.25kg×15/15/15
A1) Close grip bench press
110kg×5/5/5/5
B2) Dumbbell preacher curl
15kg×8/8/8/8
A2) Decline lying tricep extension
12.5kg×15/15/15/15
B2) Incline bench db curl (7)
10kg×10/10/10/10
A3) Reverse cable curl
11.25kg×15/15/16/18
B3) Long rope extension
16.25kg×15/15/16/18

Lateral raise
25kg×12/12/15
Rear delt cable fly
18.75kg×15/15/15
Chest supported db rear delt fly
12.5kg×25/25/25
Lateral raise
12.5kg×20/20/20
Wide grip OHP
30kg×12/12/12
HS shoulder press
20kg×10/12/12
HS rear delt fly
47kg×25/20/18

 

[derrickgyn]

A1) Weighted pullup (83.9kg BW)
+20kg×12/11/11/10
B1) Low incline db press (4)
45kg×9/8/8/6
A2) Incline smith press (4)
70kg×12/12/11
B2) Chest supported db row
35kg×12/12/14
A3) Pec deck
61kg×15/14/14
B3) Meadows row
10kg×25/25/25

 

[derrickgyn]

Incline cable curl
6.25kg×16/16/16
A1) Close grip bench press
115kg×4/3/5
B2) Dumbbell preacher curl
15kg×10/9/8
A2) Decline lying tricep extension
12.5kg×20/20/20
B2) Incline bench db curl (7)
10kg×12/8/12
A3) Reverse cable curl
13.75kg×15/15/15
B3) Long rope extension
18.75kg×15/15/15

Lateral raise
27.5kg×12/12/12
Rear delt cable fly
13.75kg×30/30/30
Chest supported db rear delt fly
12.5kg×25/25/25
HS shoulder press
20kg×15/15/15

 

[derrickgyn]

A1) Weighted pullup (82.9kg BW)
+30kg×8/8/8
B1) Low incline db press (4)
47.5kg×8/5/6 (PR)
A2) Incline smith press (4)
80kg×12/10/8
B2) Chest supported db row
37.5kg×13/12/13
A3) Cable crossover (3)
11.25kg×20/20/20
B3) Meadows row
15kg×20/20/20

 

[derrickgyn]

Incline cable curl
6.25kg×20/20/20
A1) Close grip bench press
100kg×10/10/7/8
B2) Dumbbell preacher curl
15kg×12/10/8/7
A2) Decline lying tricep extension
15kg×12/12/10/9
B2) Incline bench db curl (7)
10kg×12/10/8/10
A3) Reverse cable curl
16.25kg×15/15/15/15
B3) Long rope extension
21.25kg×12/12/10/12
Back squat
60kg×8 70kg×8 80kg×8 90kg×8 100kg×8

Squats were easy but I almost fell down the stairs after. No work capacity. LOL

 

[derrickgyn]

Lateral raise
27.5kg×15/15/15/12
Rear delt cable fly
13.75kg×30/30/30/30
Chest supported db rear delt fly
12.5kg×30/30/30/30
HS shoulder press
25kg×17/15/15/15+5

Lower body doms is crippling...

 

[derrickgyn]

A1) Weighted pullup (84.0kg BW)
+30kg×9/8/8
B1) Low incline db press (4)
50kg×7/6/4
A2) Incline smith press (4)
90kg×6/7/7
B2) Chest supported db row
40kg×10/10/10
A3) Cable crossover (3)
13.75kg×18/18/18
B3) Meadows row
20kg×20/20/20

 

[derrickgyn]

Incline cable curl
6.25kg×22/22
A1) Close grip bench press
100kg×10/9/8/7/8
B2) Dumbbell preacher curl
17.5kg×6/6/5/5/5
A2) Decline lying tricep extension
15kg×15/12/12/11
B2) Incline bench db curl (7)
9kg×14/13/12/12
A3) Reverse cable curl
18.75kg×15/15/15
18.75×15+13.75×15+8.75×15
B3) Ez bar cable extension
23.75kg×15/15/15
23.75×20+18.75×12+13.75×12
Lateral raise
20kg×20/19/18/15

 

[derrickgyn]

A1) Weighted pullup (84.2kg BW)
+30kg×8/8 +40kg×4/4×3
B1) Incline db press (5)
30kg×18 32.5kg×14 35kg×14 37.5kg×12 40kg×10
*A2) Incline smith press (5)
60kg×12/14/14
B2) Chest supported db row
42.5kg×8/8/8
A3) Pec deck
61kg×13/12/11
B3) Meadows row
25kg×20/20/20

Damn, this incline is perfect. Really can feel the chest through the entire ROM..