derrick's training log

[derrickgyn]

One's open chain, the other is closed chain. It's like comparing a pushup vs a bench press.

Hmm okay. Is the retraction of scapula desirable for rowing movements? I do it for inverted rows but that is because it is needed to get a fuller range of motion. What about the seatdd row/bb row when the elbows cant be driven back as much?

I remember watching a video somewhere where the trainer was saying that excessive (like purposefully and intentionally) retracting the scapulas are bad.

 

[derrickgyn]

08/02/13
Incline bench db curl 16*7/6/5 (bad..)
Db preacher curl 8*10/10/15

 

[jokerk]

08/02/13
Incline bench db curl 16*7/6/5 (bad..)
Db preacher curl 8*10/10/15

you did this at home/in camp?

 

[derrickgyn]

you did this at home/in camp?

Nope, gym. Its supposed to be rest day after push and pull on consecutive days but ah what the hell.

 

[derrickgyn]

09/02/13
Squats 120*1 125*1 125*1
Oly squat 60*10/10/10/7
Lunges 10kg dbs 8/9/9/6

Really sh1tty.. Dont know why my squats sucked so much today :/

 

[derrickgyn]

11/02/13
Seated OHP 70kgx5/5/5/5
Incline bench press 70x8/8/8
1 arm db lateral raise 16kgx20/20/20
Flyes superset with flat DB press
Tri exts some

I think the seated OHP was a PR. I highly doubt I could do 5 for 4 sets straight, usually 5 was my max, taken to failure. Also PRed on the incline bench, yay.

Gym was mad crowded.

My GF squatted 3x5x60kg, ATG, lol. Beast.

Later that night:
Pullups (fat bar) 10/10/10/10/10
Pullups (normal bar) 8/8/8/8/8/10

 

[derrickgyn]

13/02/13
Deadlift 140*3/3/3/3/5
Power clean 70*3/3/3
Standing OHP 60*5
Squats 60*10

I think my deadlifts improved. Was doing them touch and go style.

 

[pekipom]

wtf you can lateral raise 16kg for 20 reps... nice

 

[derrickgyn]

wtf you can lateral raise 16kg for 20 reps... nice

Actually i do it with 20kg too. But i reduce the weight so that i can really control and squeeze the lateral delts.

 

[derrickgyn]

14/02/13
Incline bench db curl 18*5/5/5/5/6 (PR)
Db lunges 10kg*10/10/10 8*10 10*10

Lunges gives really good pumps. Hmm.

 

[derrickgyn]

16/02/13
Seated OHP 75kgx3/3/2+1/2/2
Incline bench press 72.5kgx8/8/7 (PR)
Lateral raises
Flyes supersetted with db presses
BW Dips 10/9/9
Tri extensions 110/100/90x15

 

[derrickgyn]

17/02/13
Weighted pullups +27.5 *4/4/4/4
Bw pullups 13/13/13
Seated cable rows 86kg*12 91kg*12 96kg*12
Tbar rows 60kg*12/12/15
Bent over barbell rows 60kg*12 70kg*12 80kg*10 (PR)

 

[derrickgyn]

18/02/13
Incline bench DB curl 18x5 16x6 14x7 12x8 10x10
DB Preacher curl 8x10/10/10+ 6x10
Some random curls
OHP 60x5
Flat bench 65x17

 

[derrickgyn]

19/02/13
Squats 110x5, 120x2, 112.5x4, 122.5x1, 115x3
Front squats 60x5 70x5 80x5 70x5
DB lunges 8kg a side 8x10/10/10

My squats suck :/ Maybe it's because I don't do enough assistance exercises...

 

[derrickgyn]

20/02/13
Seated ohp 77.5*2/2/2/2/1+1 80*+1 82.5*+1(spotter)
Flat bench press 80*8/7/7 (PR) 60*13
Lateral raises 1 arm 16*15 14*15 12*15 10*15 8*15 (only rest is when the other arm is working)
flyes + db bench press 14*12/12/12 12*12
BW dips 11/11/9+6 (improving!)

 

[derrickgyn]

21/02/13
Close grip bench press 60kg x9/9/9/9/9/8/9/8/7/7 (1min rest)
Some overhead tricep extensions

 

[sazuro]

Whoa your numbers are mad impressive bro. I feel like a little **** now -.-

 

[derrickgyn]

Whoa your numbers are mad impressive bro. I feel like a little **** now -.-

Where got bro..you flatter me la. The only thing i consider remotely impressive is my OHP. For the amount im pressing overhead my bench sucks lol!

 

[derrickgyn]

22/02/13
Weighted pullups +28.75kg *4/4/4/4 (Weight PR)
Bodyweight pullups 14/14/12 (Rep PR)
Seated cable row 91kg*10 96kg*10 100kg*12 (Weight PR)
Tbar rows 60kg*15/15/15 (Rep PR)
Bent over barbell rows 60kg*15 70kg*12 75kg*12 (Rep PR)
Inverted rows 3*10
Face pulls 4*20

 

[Bear943]

22/02/13
Weighted pullups +28.75kg *4/4/4/4 (Weight PR)
Bodyweight pullups 14/14/12 (Rep PR)
Seated cable row 91kg*10 96kg*10 100kg*12 (Weight PR)
Tbar rows 60kg*15/15/15 (Rep PR)
Bent over barbell rows 60kg*15 70kg*12 75kg*12 (Rep PR)
Inverted rows 3*10
Face pulls 4*20

Good progress Derrick. Do be careful with the weighted pull-ups especially if you do them dead hang at the bottom. I injured my shoulder back then doing this and using lighter weights tan you.