derrick's training log

[derrickgyn]

A1) Incline cable curl
6.25kg×24/23/23/20
A2) Flat ez bar cable tricep extension
16.25kg×25 18.75kg×25 21.25kg×25 23.75kg×23

B2) Incline bench db curl (6)
10kg×12/9/9/10
A2) Decline lying tricep extension
12.5kg×12/12/12/12
C2) Lateral raise
20kg×20/20/20/22

A4) Reverse cable curl
21.25kg×12/12/12/12
B4) Ez bar cable extension
26.25kg×16/16/16/16
C4) Rear delt cable fly
13.25kg×30/30/30/30

Back squat
100kg×5/5/8

 

[derrickgyn]

A1) Weighted pullup (85.4kg BW)
+20kg×10/10/9/8
B1) Incline db press (5)
32.5kg×20 35kg×14 37.5kg×14 40kg×12 (PR)
*A2) Incline smith press (5)
70kg×10/10/8
B2) Chest supported db row
45kg×5/5 30kg×20/20
A3) Pec deck
61kg×15/15/15
B3) Meadows row
30kg×15/15/15
1 arm db row
20kg×35/30

 

[derrickgyn]

A1) Ez bar cable curl
13.75kg×25 16.25kg×20 18.75kg×18 21.25kg×16
A2) Flat ez bar cable tricep extension
23.75kg×20/20/20/20

B2) Incline bench db curl (6)
12kg×6/6/6/6
A2) Decline lying tricep extension
12.5kg×15/15/15/15
C2) Lateral raise
22.5kg×16/16/16/16

A4) Reverse cable curl
11.25kg×15/15/15/20
B4) Ez bar cable extension
28.75kg×16/16/16/16
C4) Rear delt cable fly
13.25kg×40/35/35/35

Donkey calf raise (04X4)
75lbs×12/12/12
HS shoulder press
25kg×15/15/15

 

[derrickgyn]

Safety bar squat w romaleos
100kg×12/10/8/18
Barbell squat w flats
110kg×5/5 (paused)/15

 

[derrickgyn]

A1) Weighted pullup (85.6kg BW)
+25kg×8/8/8/7
B1) Incline db press (5)
35kg×20 37.5kg×15 40kg×11 42.5kg×10 (PR)

A2) Incline smith press (5)
70kg×10/12/9/12
B2) Chest supported db row
32.5kg×16/16/14/13
C2) Donkey calf raise (14X4)
80kg×14/14/14

A3) Pec deck
61kg×15/15/15
B3) Meadows row
30kg×15/18/18
C3) Ez bar cable lying tricep extension
28.25kg×12/15/15

A4) Lateral raise
22.5kg×20 25kg×18 27.5kg×12
B4) Incline bench db curl (6)
10kg×10/10/10
C4) Flat dumbbell tricep extension
12.5kg×20/20/12

A5) Cable rear delt fly
16.25kg×30/30/30
B5) Cable curl (elbows back)
8.75kg×12/12/15
C5) Ez bar tricep extension
31.25kg×15 33.75kg×15 36.25kg×12 38.75kg×10 (PR)

Pre-flight depletion workout...47 sets total. Dead.

 

[derrickgyn]

A1) Incline db press
25kg×20 27.5kg×18 32.5kg×12 37.5kg×10 42.5kg×5
B1) Lat pulldown
100lbs×20 110lbs×18 120lbs×16 130lbs×15 140lbs×15

A2) HS one arm row
25kg×25/25/25
B2) HS incline press
20kg×15/15/15

A3) Seated cable row
60lbs×20/25
B3) HS flat press
30kg×15/15/15

A4) HS one arm row
20kg×20/20/20
B4) Shoulder press machine
20kg×15/15/13

Incline HS press
10kg×15/20/20
Cable rear delt fly
30lbs×60 40lbs×50 50lbs×50

 

[derrickgyn]

A1) Incline db press
37.5kg×10/7/8/10
B1) Lat pulldown
130lbs×17/17 160lbs×12/12

A2) Incline HS chest press
20kg×18 22.5kg×10 25kg×8 27.5kg×10
B2) HS horizontal row
30kg×12/12/12/15

A3) Incline Technogym chest press
25kg×10/8/6/10+5
B3) HS low row
45kg×12/12/12/12+3

A4) Lateral raise
15kg×20/15/15/15
B4) Shoulder press machine
20kg×15/12/12/14

A5) Cable crossover
80lbs×40/40/40/40
B5) Cable rear delt fly
80lbs×50/50/50/50

A6) Lateral raise
12.5kg×20/20/20
B6) Alt dumbbell curl
12.5kg×8/8/8
C6) Tricep extension
80lbs×25/25/25

 

[derrickgyn]

A1) Weighted pullup (87.3kg)
+20kg×12/10/9/8
A2) Incline db press (5)
35kg×12 37.5kg×12
42.5kg×12 45kg×7 47.5kg×5 (Rep PR)
A2) Chest supported db row
32.5kg×12/12/12
B2) Smith incline press (5)
60kg×15/15/15
A3) Seated cable row
215lbs×12 235lbs×10 255lbs×8
B3) Pec deck
68kg×12/12/12

 

[derrickgyn]

A1) Incline bench db curl (6)
12.5kg×8/8/8/8
B1) Close grip bench press
110kg×6/5/5/6
A2) Barbell curl
27.5kg×10/10/10/10
B2) Lying ez bar cable extension
26.25kg×20/20/20/20
A3) Incline bench cable preacher curl (6)
8.75kg×12/12/12/12
B3) Ez bar tricep extension
33.75kg×12 36.25kg×12 38.75kg×12 41.25kg×12
A4) Lateral raise
20kg×10/12/12/12
B4) DB shoulder press
20kg×12/12/12/10

 

[derrickgyn]

A1) Weighted pullup (86.3kg)
+20kg×12/10/10
A2) Incline db press (5)
35kg×12/15/15
A2) Chest supported db row
35kg×12/12/13
B2) Smith incline press (5)
70kg×12/12/13
A3) Medium neutral pulldown
115lbs×15/15/12
B3) Band straight arm pulldown
12/12/12
A4) Pec deck
75kg×10/10/8
B4) Flat squeeze press
8kg×8/8/8
Lying leg curl
32kg×20/20/20
Bike sprints (10/10 work rest)
Lv12×6

 

[derrickgyn]

A1) Incline bench db curl (6)
12.5kg×10/10/8/9
B1) Ez bar french press
30kg×15/17/18/18
A2) Ez bar curl
30kg×12/12/12/12
B2) Lying ez bar cable extension
28.75kg×12/12/12/12
A3) Incline bench cable preacher curl (6)
8.75kg×8/8/8/8
B3) Ez bar tricep extension
38.75kg×12/12/12/12
A4) Lateral raise
12.5kg×20/20/20/20/20
B4) Smith seated press
40kg×15/15/15/15/20

 

[derrickgyn]

Back squat
140kg×12 150kg×6 140kg×6 120kg×8

 

[derrickgyn]

A1) Weighted pullup (86.5kg)
+20kg×14/12/10/10
A2) Incline db press (5)
40kg×17 (PR) 42.5kg×11 45kg×8 47.5kg×6
A2) Chest supported db row
37.5kg×13/13/13
B2) Smith incline press (5)
75kg×12/12/11
A3) Medium neutral pulldown
115lbs×17/15/15
B3) Pec deck
75kg×10/10/10

Lying leg curl
39kg×25/25/25
Bike sprints (15/15 work rest)
Lv15×7

 

[derrickgyn]

A1) Incline bench db curl (5)
15kg×6/6/6/6
B1) Incline bench db tricep extension (5)
15kg×10/12/12/12
A2) Ez bar cable curl
21.25kg×12/12/12/12
B2) Incline lying ez bar cable extension (3)
21.25kg×15/15/15/15
A3) Incline bench cable preacher curl (7)
8.75kg×10/10/10/10
B3) Ez bar tricep extension
33.75kg×12/12/12/15
C3) Rear delt cable fly
13.75kg×50/40/40/40

A4) Lateral raise
12.5kg×20/20/20/20/20
B4) Smith seated press
50kg×12/12/12/12/12

 

[derrickgyn]

Back squat
160kg×7 140kg×6 120kg×6

 

[derrickgyn]

A1) Incline db press (5)
40kg×14/12/11/9
B1) Chest supported db row
37.5kg×13/16/15/13
A2) LF chest press
65kg×12/11/12/12/17+3
B2) Lat pulldown
115lbs×20/15/20/15/20+3
A3) Cable crossover (2)
11.25kg×25/25/25
B3) Cable rear delt fly
11.25kg×50/50/50

 

[derrickgyn]

A1) Incline bench db curl (5)
15kg×8/8/7/7
B1) JM press
40kg×10/10/12/13
A2) Ez bar cable curl
21.25kg×15/15/15/15
B2) Incline lying ez bar cable extension (3)
21.25kg×20/20/23/25
A3) Incline bench cable preacher curl (7)
8.75kg×12/12/12/12
B3) Ez bar tricep extension
36.25kg×12/12/12/12
C3) Rear delt cable fly
13.75kg×50/50/40
A4) Lateral raise
20kg×15/12/12/12
B4) Seated db press
20kg×10/12/12/12

 

[derrickgyn]

A1) Incline db press (4)
42.5kg×10/10/10/13 (PR)
B1) Weighted pullup (86.3KG)
+20kg×10/10/10/10
A2) LF chest press
75kg×15/15/12/14
B2) Chest supported db row
40kg×13/12/8/10
A3) Cable crossover (2)
13.75kg×22/22/20/20
B3) Lat pulldown
135lbs×15/12/12/15+5/5/5 drops

 

[derrickgyn]

A1) Incline bench db curl (5)
17.5kg×6/6/6/5
B1) Close grip EZ bar JM press
50kg×10/10/10/10
A2) Lateral raise
12.5kg×20/20/20/20
B2) Smith seated press
60kg×10/10/10/10

HS rear delt fly
33kg×50/40/35/30
Cable rear delt fly
11.25kg×50/50/50/40
Bike intervals (10/10)
Lv15×10

 

[derrickgyn]

A1) Incline db press (4)
35kg×20/20/21/18
B1) Weighted pullup (87.2kg)
+20kg×10/10/9/9
A2) LF chest press
55kg×25/20/18
B2) Chest supported db row
30kg×20/15/14
A3) Cable cross over (2)
13.25kg×22/20/20
B3) Lat pulldown
115lbs×20/19/18
C3) Cable rear delt fly
13.25kg×50/50/50

Resistance bike (15/15)
Lv18×6