derrick's training log

[derrickgyn]

A1) Supinated grip pulldown
61kg×8/7/7/7
B1) Myotactic incline bench db curl (5)
9kg×8/7/7/6
A2) Close grip bench press
85kg×8/6/6/5
B2) Myotactic overhead rope extension
16.25kg×9/7/6/6

A3) Chest supported lateral-forward raise
6kg×15/15/15/15
B3) Seated neutral grip press
10kg×12/12/12/12
C3) Dumbbell upright row
6kg×12/12/12/12
Cable rear delt fly
11.25kg×40/40/40/40

 

[derrickgyn]

A1) Incline db press (5)
32.5kg×15 35kg×15 37.5kg×12 40kg×9 32.5kg×15
B1) Weighted pullup (88.2kg)
30kg×9 35kg×6 40kg×4 45kg×2 30kg×7
A2) Banded HS chest press
82kg×11/11/10
B2) Chest supported db row
35kg×13/13/13
A3) 1 arm pec deck
33kg×12/12/12
B3) 1 arm LF row
26kg×10/10/10

 

[derrickgyn]

A1) Supinated grip pulldown
61kg×8/8/8/8
B1) Myotactic incline bench db curl (5)
7kg×8/8/8/8
A2) Close grip bench press
90kg×8/6 80kg×6 70kg×6
B2) Myotactic overhead rope extension
13.75kg×9/9/6 11.25kg×9

A3) Chest supported lateral-forward raise
5kg×15/15/15/15
B3) Seated neutral grip press
10kg×12/12/12/12
C3) Dumbbell upright row
5kg×12/12/12/12
Cable rear delt fly
13.75kg×30/30/30/30

 

[derrickgyn]

Back squat w hip circle
120kg×5/5/5/5
130kg×5/8+90kg×6+60kg×8
Planks
+10kg×40/40/40/40/40

 

[derrickgyn]

A1) Incline db press (5)
35kg×12 37.5kg×12 40kg×9 42.5kg×8
B1) Weighted pullup
30kg×8/7/7/6
A2) Incline barbell press
70kg×8 80kg×8 90kg×6 100kg×5
B2) Chest supported db row
37.5kg×12/12/12/12
A3) 1 arm pec deck
33kg×15/15/14/13
B3) Straight arm pulldown
16.25kg×15/15/15
13.75kg×15/13/12
11.25kg×15/15/15
11.25kg×15/15/15
Medium neutral grip pulldown
52kg×12/12/10
Cable crossover (2)
8.75kg×20 11.25kg×18 13.75kg×15

 

[derrickgyn]

A1) Supinated grip pulldown
61kg×8/8/8/8
B1) Myotactic incline bench db curl (5)
8kg×8/8/8/7
A2) Close grip bench press
90kg×8/6/5/5
B2) Myotactic overhead rope extension
13.75kg×9/9/8/6

A3) Chest supported lateral-forward raise
6kg×15/15/15/15
B3) Seated neutral grip press
10kg×12/12/12/12
C3) Dumbbell upright row
6kg×12/12/12/12
Cable rear delt fly
16.25kg×20/20/20/20

 

[derrickgyn]

A1) Incline db press (5)
35kg×12 37.5kg×12 40kg×9 42.5kg×8
B1) Weighted pullup
30kg×8/7/7/6
A2) Incline barbell press
70kg×8 80kg×8 90kg×6 100kg×5
B2) Chest supported db row
37.5kg×12/12/12/12
A3) 1 arm pec deck
33kg×15/15/14/13
B3) Straight arm pulldown
16.25kg×15/15/15
13.75kg×15/13/12
11.25kg×15/15/15
11.25kg×15/15/15
Medium neutral grip pulldown
52kg×12/12/10

 

[derrickgyn]

A1) Low incline db press (4)
30kg×15/15/15/15/18
B1) Weighted pullup (87.5kg)
+20kg×8/10/10/10/9
A2) Low incline cable fly (4)
8.75kg×15/15/15/15
B2) Straight arm pulldown
21.25kg×10/10/10 ×2
18.75kg×12/12/12 ×2
A3) Incline barbell press
80kg×8/8/8/8
B3) Chest supported db row
20kg×20/20/20/20

 

[derrickgyn]

A1) Close grip bench press
100kg×6 105kg×6 110kg×5 115kg×4 120kg×3
B1) Incline bench db curl (5)
15kg×7/8/8/8/8
A2) Rope extension
16.25kg×15/15/14/14
B2) Alt db curl
12.5kg×10/10/10/10
A3) Overhead rope extension
16.25kg×12/14/13/13
B3) Hammer curl
12.5kg×10/10/10/10

A4) Forward lateral raise
5kg×20/20/20
B4) Seated db press
12.5kg×12/12/12
C4) Dumbbell upright row
9kg×12/12/12
1 arm HS rear delt fly
47kg×20 40kg×12 33kg×12 26kg×15

 

[derrickgyn]

A1) Low incline db press (4)
32.5kg×15/15/15/15/15/15
B1) Weighted pullup (87.8kg)
+20kg×10/10/10/9/9/8
A2) Incline bench press
85kg×8/8/8
B2) Chest supported db row
25kg×20/20/20

 

[derrickgyn]

A1) Close grip bench press
100kg×7 105kg×7 110kg×6 115kg×4
B1) Incline bench db curl (5)
17.5kg×7/6/6/6
A2) Rope extension
16.25kg×15/15/15
B2) Alt db curl
10kg×12/12/12
A3) Overhead rope extension
16.25kg×12/12/12
B3) Hammer curl
10kg×12/12/12

1 arm HS rear delt fly
47kg×30 40kg×20 33kg×20 26kg×15

 

[derrickgyn]

A1) Low incline db press (4)
35kg×15/15/15/15/15/15/15
B1) Weighted pullup (88.8kg)
+20kg×10/10/10/9/9/8/8
A2) Incline bench press
60kg×10 70kg×8 75kg×6 80kg×6
B2) Chest supported db row
27.5kg×18/18/18/18

 

[derrickgyn]

A1) Close grip bench press
100kg×8 105kg×8 110kg×6 115kg×4
B1) Incline bench db curl (5)
17.5kg×7/7/7/7
A2) Rope extension
16.25kg×18/15/15
B2) Alt db curl
10kg×13/13/13
A3) Overhead rope extension
16.25kg×12/12/12
B3) Hammer curl
10kg×12/12/12

A4) Side-front raise
5kg×15/15/15
B4) Lateral raise
12.5kg×20/20/20
C4) Upright row
10kg×12/12/12
1 arm cable rear delt fly
13.75kg×25/25/25

 

[derrickgyn]

A1) Low incline db press (4)
37.5kg×15/15/15/15
B1) Weighted pullup (88.4kg)
+20kg×12/10/10/15
A2) HS chest press
47kg×15/15/15/15
B2) Chest supported db row
27.5kg×20/20/18/18

Tired...not training and eating much. Sleep is getting less as well.

 

[derrickgyn]

A1) Low incline db press (4)
40kg×15/14/12/12/10
B1) Weighted pullup (87kg)
+30kg×8/8/8/8/7
A2) HS chest press
47kg×18/18/18/18/18
B2) Chest supported db row
30kg×16/16/16/16/16

 

[derrickgyn]

A1) Close grip bench press
100kg×5 105kg×5 110kg×8
115kg×5 120kg×4 125kg×2
B1) Incline bench db curl (5)
20kg×6/6/5/5/5/5
A2) Ez bar tricep extension
18.75kg×20/20/20
B2) Ez bar overhead extension
18.75kg×12/10/12

 

[derrickgyn]

A1) Low incline db press (4)
42.5kg×16/12/12/10 (PR)
B1) Weighted pullup (88.5kg)
+40kg×5/5/5/4
A2) HS chest press
54kg×15/15/15/15
B2) Chest supported db row
32.5kg×15/15/15/15

 

[derrickgyn]

Seated db press
30kg×6 35kg×6 40kg×6
25kg×12/12/15
Chest supported lateral raise
7kg×25/25/25
Cable shoulder press
6.25kg×18/18/18
Cable rear delt fly
13.75kg×33/33/33
Chest supported rear delt row
17.5kg×20/20/20
Behind the neck press
30kg×20/20/20

 

[derrickgyn]

A1) Close grip bench press
100kg×12/10/10
B1) Incline bench db curl (5)
17.5kg×8 15kg×10 12.5kg×12
A2) Ez bar tricep extension
23.75kg×18/18/18
B2) Ez bar overhead extension
18.75kg×10/10/10
A3) Barbell curl
22.5kg×12/12/12
B3) Machine preacher curl
20kg×12/12/12

 

[derrickgyn]

A1) Low incline db press (4)
45kg×14/12 40kg×12/12
B1) Weighted pullup (88kg)
+40kg×6/5 +20kg×10/10
A2) HS chest press
61kg×12/12/12/12
B2) Chest supported db row
35kg×12/12/12/12
Stiff arm pulldown
16.25kg×10/20/20/18
1 arm chest press
12kg×15/15/15/15