derrick's training log

[addict951]

derrick, which gym u go? School gym?

 

[derrickgyn]

NSF here. I train at bishan CF.

 

[derrickgyn]

19/11/12
Squats 127.5x3, 130x1, 132.5x1
The 132.5 was a real fight. I grunted and all. Back wasn't straight
anymore.

Deadlifts 130x2, 135x2, 140x2, 145x1, 150x1, 100x5, 100x5
Was pleasantly surprised. 3 weeks ago I did 135x2.

Power cleans 60x5
Just for fun. I noticed that my speed has increased drastically and I'm able to rack the bar with my elbows up instead of holding it in a pressing position.

Squatting does wonders for lower body work. I give credit to the improvements in my deadlift due to my improvements in the squat.

 

[derrickgyn]

21/11/12
Seated OHP 67.5x5 70x4 72.5x3 75x2
Smith seated OHP 40x10, 10, 7
1 arm lateral raise 20kg x20, x20, seated L lateral raise 14kg x20, x15
Skullcrushers +25kg x10, 22.5kg x8, 20kg x8

 

[derrickgyn]

22/11/12
Pullups BW 12 sets of 10, 1.5min rest for first 8 sets

 

[derrickgyn]

23/11/12
Squats 130x1, 132.5x1, 135x0 (got stapled), 130x1
Power cleans 60kg 2x3

 

[derrickgyn]

24/11/12
Bench press 90x4.5, 95x2, 92.5x2, 90x2, 62.5x15, 60x15, 60x12
Pec decks
Skullcrushers bar+27.5kg x4, 25kg x5, 20kg x8

 

[polowalrus]

24/11/12
Bench press 90x4.5, 95x2, 92.5x2, 90x2, 62.5x15, 60x15, 60x12
Pec decks
Skullcrushers bar+27.5kg x4, 25kg x5, 20kg x8

what the hell is pec decks? the flyes?

 

[derrickgyn]

what the hell is pec decks? the flyes?

Walao, train so long already dunno what is pec deck. Yea its the flyes, but the machine versions are known as pec decks haha.

 

[derrickgyn]

25/11/12
Pull ups +16kgx8, 18kgx10, 20kgx9, 24kgx5
TBar rows 45kg x12, 45kg x12, 50kg x10, 55kg x10, 30kg x30

2 exercises for 1 workout. To think I put in like 10 exercises in 1 workout when I was still starting out....

 

[derrickgyn]

26/11/12
Squats 120x1, 130x1, 135x1 (round back), 130x1, 125x1, 120x1, 120x1, 120x1, 80x15

Getting more volume in on 95% or more of my 1rm..

 

[derrickgyn]

27/11/12
Seated OHP 72.5x3, 75x2, 77.5x1, 70x3
Seated smith OHP 45x13, 42.5x8, 40x8, 37.5x6, 35x6, 30x5
Seated L lateral raises 16kg x20, 20, 20, 20
Skullcrushers bar+30kg x5, 27.5x6, 25x8, 22.5x10, 20x10, 10x35

 

[derrickgyn]

29/11/12
Pullups at fitness corner 13 sets of 10

TORE A CALLUS ON MY PALM FIRETRUCK

 

[jokerk]

29/11/12
Pullups at fitness corner 13 sets of 10

TORE A CALLUS ON MY PALM FIRETRUCK

only makes you more of a man.

 

[liftstrong]

wtf 75kg ohp. wtf weight=75kg.

good use of NS time.

 

[derrickgyn]

only makes you more of a man.

Hurts like crap. Srs

 

[derrickgyn]

wtf 75kg ohp. wtf weight=75kg.

good use of NS time.

It's only for 2 reps and seated but yea eventually aiming for a seated OHP, BW for reps.

Yep, the only productive thing out of NS...hahaha

 

[derrickgyn]

30/11/12
Squats 120x1, 130x1, 137.5x1 (not deep enough) 122.5x1, 122.5x1, 100x10

 

[derrickgyn]

4/12/12
Flat bench press 90x5, 95x3, 95x3, 97.5x2, 90x7 (with spot)
Pull ups +16kgx10, 18kgx10, 20kgx10
L-Lateral raises 18kgx20, 18kgx20, 16kgx20, 12kgx25
Skullcrushers bar+30kgx5, 27.5kgx6, 25kgx7, 22.5kgx8/8/8/7

Fell very sick on saturday with a 39.5deg fever. Didn't train at all, or eat anything. I was pleasantly surprised by my performance today, bench and pull ups went up. Looks like I have to relook my workouts - training isn't optimal for sure.

 

[jokerk]

4/12/12
Flat bench press 90x5, 95x3, 95x3, 97.5x2, 90x7 (with spot)
Pull ups +16kgx10, 18kgx10, 20kgx10
L-Lateral raises 18kgx20, 18kgx20, 16kgx20, 12kgx25
Skullcrushers bar+30kgx5, 27.5kgx6, 25kgx7, 22.5kgx8/8/8/7

Fell very sick on saturday with a 39.5deg fever. Didn't train at all, or eat anything. I was pleasantly surprised by my performance today, bench and pull ups went up. Looks like I have to relook my workouts - training isn't optimal for sure.

how often are you training again? maybe you need to include one or two more rest days for your CNS to recover.

I somehow feel much more energized right after recovering from an illness for some reason.