derrick's training log

[derrickgyn]

I go heavy on OHPs on wed, heavy on bench on sat. 5 reps working up to doubles.

 

[derrickgyn]

05/12/12
Seated incline DB curl 10kgx15, 12kgx10, 14kgx7, 16kgx4, 12kgx7, 10kgx7
Alt DB curls 12kgx10, 10kgx10, 10kgx10, 8kgx10, 8kgx12

Just for fun.

 

[polowalrus]

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

So fast 75kg ohp? nicee

 

[derrickgyn]

07/12/12

Squats
120x1
130x0
120x1
110x1,1,2,3,3,4

Fcking disappointed that I missed the 130. I never had any problems with 130. 120s were usually crisp and pretty fast but was a grind today. 110s were okay but I guess thats because its only a couple of reps. 110 is my 8rm i think.

Guess I can't get my 140kg squat by xmas...

Friend was saying that it was due to my falling sick and the big lifts tend to be the most affected. I guess its time to increase the frequency to bring it back to original..

 

[derrickgyn]

08/12/12

Flat bench press 90x5, 95x3, 97.5x1.5, 80x7, 80x8, 70x11
Pec decks starting from 68kg

Didn't do skullcrushers today..triceps fried from benching.

 

[derrickgyn]

09/12/12
Pullups BW +16kg x11, 18kg x8, 20kgx10
TBar rows 50kgx15, 60kgx12, 50kgx15, 50kgx15
Mega drop set: 50kg x15 40kgx12, 32.5kgx10, 27,5kgx8 25kgx8 20kgx6
Incline DB curl 14kgx7, 12kgx7, 12kgx7

10/12/12
Squats 120x1, 130x1, 135x1 (round back), 125x1, 122.5x1
Deadlifts 120x2, 130x1, 140x3, 145x1, 135x2, 130x4, 120x5, 100x5

 

[derrickgyn]

12/12/12
Seated OHP 70x6, 72.5x3, 75x2
PM
Seated OHP 70x4, 60x8, 60x7, 60x6, 60x4
Smith OHP 30x15, 12, 10, followed by 4 drop sets
Shrugs
L-lateral raise drop set 16x20, 14x18, 12x20, 10x20

 

[derrickgyn]

13/12/12
Incline DB curl superset with pullups 4sec eccentric
16kgx5, 8
14kgx5, 6
More curls 12kgx7
Drop set curls 10kgx8, 8kgx6, 6kgx4

Lat pulldowns
Cable straight arm pulldowns
Seated rows

Got a mad pump slowing down the eccentric phase and doing the pulldowns. It made my seated cable rows easier to "feel" - the pump seems to help.

Used very light weight today, about half of my usual. But my lats are already aching so I guess I'm doing something right? Will dedicate thurs to "feeling" the lats.

 

[derrickgyn]

15/12/12
Flat bench 90x5, 92.5x4, 95x2
Emphasizing on pushing hands together
60x15, 60x8, 50x8, 50x8, 40x10
Squeeze press some
Pec deck some

 

[derrickgyn]

16/12/12
Pullups BW+16kg x9 (DB slipped off), +18kgx10, +20kg x7, 7 (no idea why wasn't in the groove)
Tbar rows 50kgx15, 55kgx13, 57.5kgx12, 57.5kg huge drop set lost track
Seated cable rows 50kgx15, 59kgx15, 64kgx9
Incline DB curl 14kgx5, 12kgx5, 10kgx6
Some other curls

 

[derrickgyn]

17/12/12
Squats 125x3, 127.5x1, 130x1, 120x1
Deadlift 130x4, 140x3, 150x1
Power cleans 60x5, 65x3, 70x2, 75x1 (lol)

 

[derrickgyn]

18/12/12
Seated OHP 70x5, 72.5x3+1, 75x2+1, 77.5x1+1, 60x10+1 (PR)
Smith OHP 40x12, 35x12, 30x10, 25x9
Seated L lateral raises 16x20, 14x20, 12x20 + 10x20
Shrugs

A good session. Got all the reps myself. the + denotes slight help from the spotter at sticking point. Gotta thank my spotter cant stand it when spotter assist unnecessarily on every rep.

 

[derrickgyn]

20/12/12
Pullups +25kgx3, 30kgx3, 40kgx1
Bodyweight: 12, 9, 10, 8 (4 sec eccentric)
Seated cable rows 59kgx15,55kgx15,50kgx15 (4 sec eccentric,squeeze)
Lat pulldowns 100lbs x10, 90lbs x10, 80lbs x15 (4 sec eccentric, squeeze)

I like my new IronMind dip belt. Kinda hard to set up though, many people were watching me trying to kneel and balance and put on the weight and belt at the same time, lol.

THE WORLD IS ENDING TMR OHNOEZZZZZZZZZZZZZ MY GAINZZZZZZZZZ

 

[derrickgyn]

21/12/12
Squats 120x1, 130x1, 127.5x2, 120x4, 120x2, 100x11, 90x11

 

[derrickgyn]

22/12/12
Bench press 90x3/3/2/3/2, 87.5x3/2, 85x3, 70x12, 65x11, 60x13
Machine squeeze press 50x20, 18, 18, 18
Incline DB press 16x13,12, 9
Pec decks
Tricep cable exts

 

[derrickgyn]

23/12/12
Pullups +30x1, +40x1/1/1 (with negatives), BW x11/10/6 (4sec negative)
Tbar rows 60x10/10, 50x10 (felt off)

Felt off today, probably because I haven't recovered from thurs back workout. Didn't finish my workout. Will take another look at my program..

I haven't been growing much my arms basically stayed the same for 4 months, despite getting stronger in my lifts esp. OHP. FML

 

[derrickgyn]

24/12/12
Incline bench db curl 16kgx5, 14kgx8, 12kgx8, 10kgx10, 8kgx12
Alt DB curl
Hammer curl
Skullcrushers bar+20kg x10/13/12/15
Tricep rope ext

Training the muscle, not the movement.

 

[mhafizzz]

hi derrick

was wondering what program are u on or how do you set up your training.. kinda curious!

 

[derrickgyn]

25/12/12
Smith OHP 40x15, 37.5x12, 35x12, 32.5x10, 30x10, 20x13
1/4 to 1/2 to full lateral raise 4 sets
Somemore strict lateral raises
Rear delt flyes

Sh!tloads of volume today.

 

[derrickgyn]

hi derrick

was wondering what program are u on or how do you set up your training.. kinda curious!

I made up my own program, but I'm moving on to a push/pull/legs for more frequency (5 day rotation)

What I do now:
Monday - squat + dl
Tuesday - OHP
Wed - off, or switch with tues
Thurs - back volume
Fri - squat
Sat - flat bench
Sun - back strength

I do very low reps, about 3 reps per set for the abovementioned exercises, then I move on to other exercises training the same bodyparts but with lighter weight and more reps.

I didn't get very good results from this, the back training was too much to handle, and I think the OHP was messing with my bench or vice versa. Frequency wasn't high enough to get stronger so I kinda got stuck around the same place, though I did get a little stronger on the big lifts, esp my squat, from 100kg to 135kg for 1.