derrick's training log

[derrickgyn]

Seated db press
30kg×19/13/10
Chest supported lateral raise+ front raise
6kg×20+10
6kg×20+10
6kg×20+10 + 3kg×20
Deadstop smith pin press
50kg×8/8/8
Chest supported rear delt fly
5kg×40/40/40

A1) Flat ez bar lying tricep extension
20kg×25/20/25
B1) CGBP
20kg×10/10/15
Incline bench db curl (7)
12.5kg×10/10/8
7kg×10/10/10
Cross body db curl
7kg×15/15/15

 

[derrickgyn]

Low incline db press (3)
40kg×10/12/12
Incline db press (5)
22.5kg×12/12/10+12.5kg×8
Incline db fly (5)
7kg×12/12/12
Banded HS chest press
40kg×15/15/15
Bent over cable crossover
8.75kg×20/20/20

A1) EZ bar tricep cable extension
22.5kg×25/20/20
A2) CGBP
22.5kg×15/15/15
1 arm rope extension
3.75kg×25/25/25

 

[derrickgyn]

Seated db press
32.5kg×15/13/10
Chest supported lateral raise+ front raise
6kg×20+15
6kg×20+15
6kg×20+15
6kg×20+15
Chest supported rear delt fly
8kg×20/20/20/20
Cable rear delt fly
11.25kg×40/30/30/30

A1) Flat ez bar lying tricep extension
25kg×15 27.5kg×15 30kg×15 32.5kg×15
B1) Barbell curl
25kg×12 27.5kg×12 30kg×12 32.5kg×12
A2) Incline bench db extension (6)
6kg×15/15/15/15
B2) Cross body db curl
6kg×15/15/15/15

 

[derrickgyn]

A1) Low incline db press (3)
30kg×15 32.5kg×15 35kg×15
B1) Weighted pullup (88.5kg)
+20kg×8/10/10
A2) Incline db press
22.5kg×12/12/12
B2) Chest supported db row
30kg×15/15/15
A3) Bent over cable crossover
8.75kg×25/25/15
B3) Cable lat pulldown
13.25kg×25/20/20
A4) Wide neutral seated row
54kg×20/20/20
B4) HS chest press 1.5rep (banded)
40kg×12/12/12

 

[derrickgyn]

A1) Low incline db press (4)
35kg×12/12/12/12
B1) Weighted pullup (87kg)
+20kg×8/8/8/8
A2) Banded chest press 1.5s
47kg×9/8/9/9
B2) Chest supported db row
32.5kg×10/10/10/10
A3) Pec deck
40kg×15/15/15
B3) 1 arm pulldown
16.25kg×15/15/15

 

[derrickgyn]

A1) Low incline db press (4)
37.5kg×15/15/15
B1) Weighted pullup (88.4kg)
+20kg×10/10/10
A2) Low incline db press (1)
25kg×10/10/10
B2) Chest supported db row
35kg×12/12/12
Rack OHP
40kg×8/8/8

 

[derrickgyn]

A1) Low incline db press (4)
37.5kg×20/18/14
B1) Weighted pullup (88.4kg)
+20kg×12/11/10
A2) Low incline db press (1)
22.5kg×12/12/12
B2) Chest supported db row
35kg×15/15/15