derrick's training log

[derrickgyn]

Seated db press
30kg×15/15/13/12
Chest supported lateral raise
9kg×20/20/20/20
Behind the neck press
30kg×20/15/20/15
Cable rear delt fly
18.75kg×20/20/20/20
Chest supported rear delt row
20kg×20/20/20/20

 

[derrickgyn]

A1) Close grip bench press
110kg×9 115kg×7 120kg×4
B1) Incline bench db curl (5)
20kg×6/6/6
A2) Ez bar tricep extension
28.75kg×12/12/12
B2) Overhead rope extension
18.75kg×8 16.25kg×7 13.75kg×8
A3) Barbell curl
22.5kg×12/12/12
B3) Machine preacher curl
20kg×12/12/12

 

[derrickgyn]

A1) Low incline db press (3)
47.5kg×10/10/9 40kg×18 (PR)
B1) Weighted pullup (88.5kg)
+40kg×5 +45kg×4 +50kg×3 +30kg×10
A2) HS chest press
68kg×15/12/11/15
B2) Chest supported db row
37.5kg×12/12/12/12
A3) Low incline cable fly (3)
8.75kg×12/12/12/12
B3) Stiff arm pulldown
18.25kg×20/20/20/18

 

[derrickgyn]

Seated db press
40kg×7 35kg×7 30kg×12 25kg×12
Chest supported lateral raise
10kg×20/20/18/18
Cable shoulder press
6.25kg×20/20/20/20
Cable rear delt fly
18.75kg×25/25/20/20
Chest supported rear delt row
20kg×25/25/25/25

 

[derrickgyn]

A1) Low incline db press (3)
35kg×12/12/12/12
B1) Weighted pullup (86kg)
+20kg×10/10/9/9
A2) HS chest press
75kg×12/12/12/12
B2) Chest supported db row
30kg×12/12/12/12
A3) Pec deck
40kg×20/20/20/20
B3) Wide neutral grip pulldown
61kg×10/10/10/9

 

[derrickgyn]

Seated db press
25kg×12 27.5kg×12 30kg×15
Chest supported lateral raise
12.5kg×15/15/15
Cable shoulder press
8.75kg×18/16/15
Chest supported rear delt row
22.5kg×25/25/25

A1) Smith press (40X0)
40kg×10/10/10
B1) Overhead rope extension (40X0)
11.25kg×8/8/7
A2) Incline bench db curl (6) (40X0)
12.5kg×8/8/7
B2) Machine preacher curl (40X0)
20kg×10/10/10

 

[derrickgyn]

A1) Low incline db press (3)
40kg×15/15/15
B1) Weighted pullup (85.5kg)
+20kg×12/10/10
A2) HS chest press
82kg×10/10/10
B2) Wide neutral grip pulldown
70kg×10/10/10
A3) Chest supported db row
30kg×15/15/15
B3) Cable crossover
11.25kg×15/15/20

 

[derrickgyn]

Seated db press
30kg×12 32.5kg×10 35kg×10
Chest supported lateral raise
15kg×12/12/12
Cable shoulder press
8.75kg×18/16/15
Chest supported rear delt row
22.5kg×25/25/25

A1) Smith press (40X0)
45kg×10/10/10
B1) Overhead rope extension (40X0)
11.25kg×11/8/6
A2) Incline bench db curl (6) (40X0)
12.5kg×8/8/8
B2) Machine preacher curl (40X0)
20kg×10/10/10

 

[derrickgyn]

Seated db press
25kg×10 27.5kg×10 30kg×20
Chest supported lateral raise
12.5kg×20/15/14
8kg×12/10/10
Chest supported rear delt row
25kg×30/30/30

A1) Smith press (40X0)
50kg×10/10/10
B1) Overhead rope extension (40X0)
11.25kg×10/8/9
A2) Incline bench db curl (6) (40X0)
12.5kg×6/6/6/6
B2) Machine preacher curl (40X0)
32kg×10/10/10

 

[derrickgyn]

A1) Low incline db press (3)
40kg×10 42.5kg×10 45kg×14 (PR)
B1) Weighted pullup (87.2kg)
+30kg×8/8/7
A2) HS chest press
61kg×15/15/15
B2) Wide neutral grip pulldown
61kg×14/14/14
A3) Chest supported db row
35kg×12/12/12
B3) Cross body press
19kg×12/12/12

 

[derrickgyn]

A1) Low incline db press (3)
42.5kg×8 45kg×8 47.5kg×10
B1) Weighted pullup (87.2kg)
+30kg×8/9/9
A2) Smith incline chest press 1.5rep (4)
60kg×8/8/8
B2) Stiff arm pulldown
23.75kg×12/12/12
A3) HS chest press
61kg×12/12/15
B3) Chest supported db row
40kg×8/8/8
A4) Dips
15/15/15
B4) Seated cable row (medium neutral)
61kg×15/15/20

 

[derrickgyn]

Seated db press
30kg×19/13/15
Chest supported lateral raise
12.5kg×20/20/20
Chest supported rear delt fly
7kg×25/25/25
Rope extension
13.75kg×15/15
13.75kg×12/12
13.75kg×12/10
Incline bench db curl (6) (40X0)
12.5kg×8/8/8
1 arm cable curl
6.25kg×15/15/12

 

[derrickgyn]

A1) Low incline db press (4)
45kg×12/10/11
B1) Weighted pullup (87.3kg)
+20kg×14/10/12
A2) HS chest press (1.5)
61kg×10/10/10
B2) Wide neutral pulldown
52kg×15/15/15
A3) Pec deck
47kg×12/10/10
B3) Chest dip
BW×10/10/8

 

[derrickgyn]

Seated db press
30kg×12/13 35kg×8/5
Chest supported lateral raise
15kg×15/15/15/12
Cable rear delt fly
13.75kg×40/40/40
A1) Smith JM press
50kg×10/10/10
B1) Smith CGBP
50kg×5/5/5
Incline bench db curl (6) (40X0)
15kg×6/6/6
Cross body db curl
7kg×15/15/15

 

[derrickgyn]

A1) Low incline db press (4)
40kg×12/12/12/15
B1) Weighted pullup (87.3kg)
+20kg×10/10/9/9
A2) HS chest press (1.5)
61kg×8/8/8
B2) 1 arm db row
30kg×12/12/12
A3) Db fly
6kg×10/10/10
B3) Chest supported db row
30kg×10/12/12

 

[derrickgyn]

Seated db press
30kg×15 32.5kg×12 35kg×10
Chest supported lateral raise
15kg×15/15/15/12
Cable rear delt fly
16.25kg×20/20/20+11.25kg×20+6.25kg×20
Cable extension (mech dropset)
18.75kg×10+10/10+10/12+12
Overhead cable extension (1.5reps)
16.25kg×10/10/10
Incline bench db curl (6) (40X0)
15kg×7/7/6+1
Cross body db curl
6kg×15/15/15

 

[derrickgyn]

A1) Low incline db press (4)
40kg×15/15/12/12
B1) Weighted pullup (88kg)
+20kg×8/8/8/7
A2) HS chest press (1.5)
61kg×10/10/9
B2) 1 arm db row
30kg×15/15/15

 

[derrickgyn]

Seated db press
30kg×20/12/12
Chest supported lateral raise
7kg×20/20/20
Cable rear delt fly
16.25kg×25/25/25
Cable ezbar extension (mech dropset)
16.25kg×10+10/10+10/10+10
1 arm rope extension
3.25kg×20/20/20
Incline bench db curl (6) (40X0)
12.5kg×10/10/10
Cross body db curl
12.5kg×6/8/8

 

[derrickgyn]

Weighted pullups (87kg)
+30kg×8/8/8/8
Wide neutral grip pulldown
54kg×15/15/15/15
Chest supported db row
30kg×12/12/12/12
1 arm db row
15kg×20/15/15/15
1 arm pulldown (side)
8.75kg×20/20/20/20

 

[derrickgyn]

Back squat
130kg×10/10/9

Low incline db press (3)
35kg×12/12/12
Incline db press (5)
20kg×12/12/10+15kg×5+10kg×5
Incline db fly (5)
6kg×12/12/12
HS chest press
54kg×12/15/15
Pec deck
47kg×10/12/12

EZ bar tricep cable extension
23.75kg×25/25/20
1 arm rope extension
3.75kg×25/25/25