derrick's training log

[derrickgyn]

21/10/12
Pullups +20kg 7/7/8/8, +14kg 8/7

22/10/12
Squats 105x5,x5,x3 +2 (some kid got his head hit by my bar while it was going down. had to rack and walkout again..almost got himself and me killed cos it was my last set and i was already grinding the weight like mad.)
90kg x5

 

[derrickgyn]

How do you load up your 20kg weighted pullups in clubfitt gyms?

Kiap in between knees, at upper thighs. Too low and you risk swinging and losing stability.

 

[jokerk]

Kiap in between knees, at upper thighs. Too low and you risk swinging and losing stability.

This looks much more secured. I haven't seen anyone using it in a clubfitt gym, but I think thats the norm for doing a weighted pull up.

 

[derrickgyn]

today shoulders
Seated OHP 62.5x5, 67.5x4, 70x2
L-lateral raises 16kg x15,15,15,12, 10kg x20,20,20,20
Partial lateral raises 8kg x crazy lots


since returning to bishan clufitt my ohp went up like 5kgs haha. nothing feels like home.

 

[derrickgyn]

back

bent over bb row 92.5x5 like ****, 72.5 x10,10,10,10
seated cable row 77kgx12,12,12,11, 64kgx12, down 1 plate x15, down another x20, down another x25

 

[derrickgyn]

Squats 107.5x5, 110x4, 112.5x3
Deadlifts 130x3, 120x3, 110x5

 

[derrickgyn]

27/10/12
Seated OHP 65x5, 67.5x3, 70x2
Bench press 85x5, 87.5x4, 90x2
Incline DB press 20kg x12,12,12,12
PM:
CGBP 70x10, 67.5x7, 65x7
Lots of pulldowns and skullcrushers

28/10/12
Pullups 20kg x8,x8
*Was really like ****. my third set was a grinder from the get go and i just decided to stop the workout. Did some BW pullups and lotsa curls. Not worth recording.

29/10/12
Squats 110x5, 112.5x4, 115x2 +1 (rest pause), 90x8 + 60x8 drop set

 

[Bear943]

Pretty consistent progress Derrick. Definitely one of the more impressive posters here. Good job.

 

[derrickgyn]

Pretty consistent progress Derrick. Definitely one of the more impressive posters here. Good job.

Thanks bear, it means a lot coming from you. Still, the list of "things I should have/ shouldn't have done" remains long and is ever increasing

 

[derrickgyn]

Wednesday 31/10/12
Seated OHP 67.5x5, 70x3, 72.5x2, 60x8, 50x10
Smith OHP 40x10, 35x8, 30x7
Seated L-lateral raises 14x15,15,15,15
Skullcrushers bar+17.5 x15, 15 x12, 12.5 x15
Partial lateral raises 4kg x100
Tricep pulldown with V bar 80lbs x50

A pretty good day. Was stoked to see a friend that I haven't seen in a while. Good times.

 

[cowed77]

Your ohp. Boss!!

 

[derrickgyn]

1/11/12 back
Bent over bb row 90kgx5, x5, x5, 75kg x10, 10, 10, 9
Seated cable row 82kg x12,12,11,10, 64kg x10, 59kg x15, 55kg x20, 50kg x25

 

[derrickgyn]

2/11/12 legs

Squats 112.5 x5, 115 x4, 117.5 x2, 120 x1
Last 2 reps of the first 2 sets were round-backed good mornings jesus christ thank goodness I didn't blow out my already messed up back. Probably due to the loads of bent over rows I did yesterday.

Looking back on my log I realized that I only went back to squatting after an extremely long hiatus (NS) on 02/09/12. So today marks the 2nd month of consistent squatting.

02/09/12 - 1rm 100kg
02/11/12 - 1rm 125kg (120kg felt okay)

I'm also up to 78kg BW gosh.. all the buffets I've been eating, jap last weekend (stuff my face with sashimi), dim sum today (lotsa har gows and siew mais). Hope I grow!

 

[derrickgyn]

3/11/12
Seated OHP 70x4, 72.5x2, 75x2
Bench press 85x5, 87.5x5, 90x4, 92.5x2 (different spotter, don't think this is accurate)
Skullcrushers bar+17.5x15, 15, 15, 14

4/11/12
DB rows 36kg x12, 34kg x10, 32kg x12
Pullups +16kg x7, +18kg x5, +20kg x5
Curlz

5/11/12
Squats 115 x4, 117.5 x3, 120 x2, 122.5 x1
Deadlifts 130 x3, 135 x2, 120 x4

 

[derrickgyn]

07/11/12
Seated press 70 x4, 72.5 x3, 75 x2
Bench press 85 x5, 87.5 x4, 90 x3, 92.5 x2

Going to bench 2x a week from now onwards. Its my weak lift. Did very little volume because I will be training 2x a day.

 

[derrickgyn]

07/11/12 PM

Smith seated press 50 x7, 45 x8, 40 x8, 45 x5, 35 x13
L-lateral raise 18kg x12, 12, 12, 12
Skullcrushers bar +20kg x12, 17.5kg x12, 15kg x15, 12.5kg x15, 10kg x15

 

[derrickgyn]

DB Rows 34kg x10, 32kg x12, 30kg x12, 28kg x12

Seated cable row 170lbs x12, 180lbs x10, 190 lbs x8, 200lbs x6, 210lbs x5, 73kg x15, 68kg x20, 64kg x25, 59kg x 30

Didn't do bb rows cos 1) i was training late, rack was occupied, 2) i deadlifted this week, 3) cos of 2, i don't want the bb rows to negatively affect my squats tmr and 4) maybe i'm just a pu55y. maybe.

Anyway had insane back pumps from the seated rows. Somehow I feel it better if i round my back and lean forward on the lighter sets. Hmm..

 

[derrickgyn]

09/11/12
Squats 117.5x4, 120x2, 122.5x2, 125x1, 90x12

 

[whyage]

You look like you're doing wave loading eh

 

[derrickgyn]

Sounds familiar..but haha i didnt intend to. Pretty instinctive.