derrick's training log

[derrickgyn]

Seated OHP 72.5x3/3/2, 70x3/3
Incline bench press 60x8, 62.5x8, 65x6, 60x4
Incline DB flyes 12x12/12/12, 10x12
Smith OHP 30x12/10/10
Partial/half/full lateral raises
Skullcrushers bar+20x7, 15x12, 12.5x15, 10x15
Tricep rope extension 80x15, 70x15, 60x15, 50x15

 

[derrickgyn]

05/01/13
Squats 120*5/6/5 (PR)
deadlifts 130*1 140*1 100*10/10

No energy for maxed out deadlifts.

07/01/12
Neutral grip chins 20*5 21.25*5/5/4/4
Bw pullups 9/6/6
Seated cable rows 77*12 73*12 68*15 64*15
Tbar rows 45*12 40*12 40*25+20*20 30*20+10*15

 

[rockstarz]

In my own training days , mixing squat and deadlift is a nightmare , one of then will be compromised in one way or another unless squats with stiff legged deadlift, then it's a diff story

 

[derrickgyn]

Sigh, haven't been making much progress in 2012. My neutral grip pullups is really like sh!t now :/ I think I could do 20kg for 5x5 back in 2011. Just a month or 2 months ago I was doing pullups with +20kg for 10 but now it has dropped to a +25kg for 6. Don't know what's going on here...

 

[derrickgyn]

09/01/13
Seated OHP 72.5*4 75*3 77.5*2 80*1/1
Incline bench press 65*10/9/9/8 (pleasantly surprised)
Partial/full/high lateral raises 8/8/8 (giant set)
some flyes and pec dec
Tricep rope ext 90/80/70/60lbs *15

Was in a rush today so didnt do skullcrushers. From the previous push session i realized that i cant do smith ohp after incline bench cos my tris and delts are totally fried.

 

[derrickgyn]

10/01/13
Squats 120x1, 130x1, 100x8/8/8
A lot of hammie curls

Today wasn't very good. Previous squat session was 120x5/6/5, and 4 days of rest and I'm attempting a max out squat session thinking I could make it but boy my 120 and 130 were grinders. So I did reps instead.

Was supposed to do RDLs but when I was sitting back I felt a very uncomfortable tightness in my lower bac, above the buttcrack. It felt like it was going to tear. Given my history of back problems I promptly stopped the set and did hammie curls instead.

I have no problems doing RDL with light loads though..sigh.

 

[npnt94]

Push
Seated OHP 5x3-5 reps
Flat bench press 4x 6-8 reps
Machine squeeze press 4x12-15 reps
Smith OHP 4x8-10 reps
Skullcrushers 4x10-12 reps
Tricep rope extensions 4x15-20 reps

Pull
Weighted pullups 4x3-5 reps
Bodyweight pullups 3x8-10 reps 3 sec negative
Seated cable rows 4x8-10 reps
T-bar rows 4x12-15 reps
Shrugs 4x12-15 reps
Incline bench DB curl 3x8-10 reps

Rest (or maybe even more arm work)

Legs
Squat 3x3-5 reps, 1-2x10-12 reps
Deadlift 5x3-1 reps (every 10 days)

Rest

This is a 5 day rotation. I think the frequency is just nice - made great gains last time on a 5 day rotation. I doubt that I will be able to handle the isolation exercises for arms so I'm contemplating putting them on a separate day.

Any feedback?

maybe can split push into 2 days (chest and shoulder)

i am doing

Day 1: shoulder (OHP)
Day 2: lower body (Squat)
Day 3: chest + tricep (Bench press)
Day 4: back + bicep (Deadlift)
Day 5: rest

i dont know if you like it

 

[derrickgyn]

maybe can split push into 2 days (chest and shoulder)

i am doing

Day 1: shoulder (OHP)
Day 2: lower body (Squat)
Day 3: chest + tricep (Bench press)
Day 4: back + bicep (Deadlift)
Day 5: rest

i dont know if you like it

This is actually a pretty good idea. But if I'm going to train shoulders I will do a lot of sets..up to 20 sets total, which kinda messes with my pressing. Am trying to give equal emphasis to all

But I might actually give this a shot. We'll see.

 

[derrickgyn]

12/01/13
Seated OHP 70kgx5, 75x2, 75x2
Incline bench press 65kgx13, x12
Lateral raise giant set
Pec decs
Tricep rope ext 100/90/80/70lbs x15

I did this same routine on Wed, so I thought my recovery wasn't complete yet. But a 70kgx5 is usually a sign that my subsequent OHPs would be good. The 75kgs..was supposed to get 3. Somehow it was kind of off.

I was very surprised at the inclines though, last session 65x10/9, this session 65x13/12. To be sure it wasn't because I was bouncing the bar off my chest the 2nd set of 12 reps was done with the bar stopping 1 inch above my chest. Pretty good.

Deload session. Less overall volume.

 

[frostbyte88]

Hey why dont you post a physique picture?

 

[derrickgyn]

I can't find the usb cable from my phone to my computer............

 

[lee_tired_sheep]

I can't find the usb cable from my phone to my computer............

Email to yourself and save?

 

[derrickgyn]

Email to yourself and save?

Ya hor. Will do it now

 

[derrickgyn]

First 2 pics taken today. 3rd one dec 11, last one sept 11

 

[the rev]

First 2 pics taken today. 3rd one dec 11, last one sept 11

Looking good! Your back is just wow!

 

[derrickgyn]

Oh and I'm 76kg/71kg/66kg respectively in those pictures. Being lean is really underrated.

 

[frostbyte88]

Oh and I'm 76kg/71kg/66kg respectively in those pictures. Being lean is really underrated.

Underrated or overrated?

 

[derrickgyn]

Underrated. Its probably the most important aspect for natties since the focus isn't on getting absolutely hyooge

 

[derrickgyn]

13/01/13
Weighted neutral grip pullup +22.5x5/5/5/5/5
Seated cable row 77kgx12, 83kgx10, 77kgx12, 77kgx11
Tbar rows 50kgx15/15/15, 50kgx20+40kgx7+20kgx5, 40kgx15+20kgx15
Bodyweight pullups 9, 8, 6
Some db rows for the pumpz

Neutral grip chins went up a lot from last session. Guess it is because I haven't done it in a long time.

 

[derrickgyn]

16/01/13
Squats 120x1, 130x1/1/1
Deadlifts 130x1, 140x4/4/3, 100x15 (LOL)
Some power cleans for fun

Didn't max out on squats today. Deadlifts were quite good.