derrick's training log

[derrickgyn]

17/01/13
Seated OHP 70*5, 75*2, 70*4
Incline bench press 67.5*8/8/6, 65*9
4 giant sets of lateral raises w 20, 16, 8kg
Pec deck 50*15, 46*13, 46*13, 41*13
Tri rope ext 110/100/90/80+40lbs

mad pumps.

 

[derrickgyn]

18/01/13
Neutral grip chins +23.75*5/4/4
Bw neutral chins 9/8/7
Seated cable row 73*12 68*15 64*20 59*18
Tbar row 45*15 40*15 40*15 35*20
1arm db row drop set

Massive pumps. But sh1tty poundages. Probably due to the all out deadlifting on wed. Ah well.

 

[derrickgyn]

19/01/13
Incline bench db curl 16*6, 14*7/7/8
Hammer curls 12*11/10/9
Db ez curls 10*10, 8*12, 8*11
Rear delt flyes 8*20/20/20/20/20/20

Accessory workout today.

 

[derrickgyn]

20/01/13
Squats 110*2 120*1 130*1 (super slow idk why) 120*4/5/4
Oly atg squat 100*6 + 60*14 ("cardio")

Was trying not to puke..had breakfast a little late.

 

[derrickgyn]

22/01/13
Seated OHP 70kgx5, 75kgx3+1, 77.5x1 + 70x2 (fked up set, i dunno why)
Flat bench press 75x8/8 70x7+1
Incline bench press 65x6
Lateral raises giant set
Pec decks
Tri exts

 

[derrickgyn]

23/01/13
Neutral grip pullup +25kg x4/4/4/3
BW pullup 10/10/9
Seated cable row 77kgx12, 83gx12, 88kgx12, 77kgx15
Tbar row 55kgx15/15/15, 45kgx20 + 40kgx8 + 30kg x15
Bent over BB row 60kg x12/12/12/12
1 arm DB row 20kg x20/15/12
Some lat pulldowns

Lots of volume today. Decided to push harder because my back is more recovered.

 

[derrickgyn]

24/01/13
Incline bench db curl 16kgx7/6/5, 14*7
Hammer curls 10kg x12 12kg x11 14kg x10
Random curls
Rear delt flyes 10kg x20/20/20 8kg x20

PRed on strict curls. Been stuck at 16kg for 5 a pretty long time..

 

[derrickgyn]

25/01/13
Deadlifts 120x3, 140x3, 145x3, 150x2, 160x1, 140x1
Touch and Go deadlifts 120x5, 120x10 (!!!!!!!)
Power cleans 60x6, 70x3, 70x2

PRed on 1rep and for reps. 120 for 10..wow even I am shocked.

 

[derrickgyn]

27/01/13
Seated OHP 70x3, 70x3, 72.5x3, 75x3
Flat bench press 77.5x8/8/8/7
Lateral raises
Pec decks 55kgx12 for 5 sets
Some "scrape the rack presses"

Bench press PR from last session. I guess variety is helping.

 

[derrickgyn]

28/01/13
Neutral grip pullup +26.25kgx4/3, +25kg x3 (sh1tty set)
Pullups 11/10/10
Seated cable rows 59x20, 64x20, 68x18, 73x15
TBar rows 40x15/15/15, 40x15+30x10+20x15 drop set x2

Back workouts always suck if I deadlift a few days before lol.

 

[derrickgyn]

29/01/13
Incline bench db curl 16*8/7/8/7
Cross body curls 16*10/9/7
Rear delt flyes 12*20/17/15 10*15

 

[derrickgyn]

30/01/13
Squats 120x3, 122.5x3, 125x3, 127.5x3
Oly high bar ATG squats 100x10, 60x20

the last rep for 125 and 127.5 left me dizzy lol. 100x10 atg is not fun. 60x20 is HIIT

 

[derrickgyn]

01/02/13
Seated OHP 70x3 75x3 77.5x2/2/2/2
Flat bench press 80x8/7/6
Laterals
Pec decs
Tri exts
DB presses

 

[derrickgyn]

02/02/13
Weighted pull up +25kgx4/4/4/5
Seated cable row 77x12 81x12 86x12 91x12
Tbar row 65x12/12/12, 65x12 + 55x12 + 35x12 + 20x12
Bent over BB rows 60x15/15/15/15
Pull ups 7/7

Damn..PRed on rows...

 

[derrickgyn]

Incline bench db curl 18kg *5/4/4/5/4
Cross body hammer curls 16*9 14*10 12*11
Alt db curls 16*10 14*10 12*10 10*10
Rear delt flyes 10*20/20/20

 

[lee_tired_sheep]

man your OHP is freaking strong. can't believe you OHP almost as much as you bench.

 

[frostbyte88]

Incline bench db curl 18kg *5/4/4/5/4
Cross body hammer curls 16*9 14*10 12*11
Alt db curls 16*10 14*10 12*10 10*10
Rear delt flyes 10*20/20/20

Hey derrick, what's your reasoning for doing alternate curls? I don't see the benefit of doing them(unless it's consecutive, meaning to say as one arm goes up, the other goes down, with no rest at any point - even then, it wouldnt be as focussed as doing a set of one arm curls). With no time under tension, it's like doing multiple singles. Wouldnt it be much more beneficial to do one arm at a time(keeping tension and focus on a singular point rather than having to focus on alternating arms)? Just wondering if you had any reason for doing them instead of one arm/set at a time.

 

[derrickgyn]

man your OHP is freaking strong. can't believe you OHP almost as much as you bench.

Haha, i know of many guys who OHP my weight, they are all benching at least 2pps. My bench just sucks. Its a tricep/delt exercise for me.

 

[derrickgyn]

Hey derrick, what's your reasoning for doing alternate curls? I don't see the benefit of doing them(unless it's consecutive, meaning to say as one arm goes up, the other goes down, with no rest at any point - even then, it wouldnt be as focussed as doing a set of one arm curls). With no time under tension, it's like doing multiple singles. Wouldnt it be much more beneficial to do one arm at a time(keeping tension and focus on a singular point rather than having to focus on alternating arms)? Just wondering if you had any reason for doing them instead of one arm/set at a time.

TBH it isnt really important for me. My money exercise are the strict incline curls. Anything else is done to accumulate volume.

I dont think its like doing multiple singles. My forearm is still contracting with the non curling arm. I find my forearms burning after a couple of sets. Nevertheless i cant think of any reason why i prefer alt db curls, except for the advantage of using body english. Interesting thought.

 

[frostbyte88]

TBH it isnt really important for me. My money exercise are the strict incline curls. Anything else is done to accumulate volume.

I dont think its like doing multiple singles. My forearm is still contracting with the non curling arm. I find my forearms burning after a couple of sets. Nevertheless i cant think of any reason why i prefer alt db curls, except for the advantage of using body english. Interesting thought.

Though, bicep exercises are supposed to be working you biceps more than your forearms right? If i were to tweak this portion of the program, I would suggest you try curling on different planes to maximise your bicep workout. e.g cable curls starting with hands behind elbows(facing away from the machine), peaking curls with elbows up high, etc. All done per side rather than alternating. At your discretion of course, just trying to be constructive.