derrick's training log

[derrickgyn]

13/03/13
Seated overhead press 77.5*2/2/2/2/2/2 (rep PR)
Flat bench press 85*7/7/6 (weight PR)
Lateral raises giant set partial/full/extended ROM *14
18/12/6
16/10/4
14/8/3 (rep PR)

A1 Flyes 55lbs *8
A2 Low incline db press with squeeze 16*12 (weight PR)

Bw dips 15/15/15 (rep PR)

Pushups with dbs 13/10/10
Low incline db tricep overhead ext 8kg*13/13/15/13

Good day. But elbows were freaking aching on flat bench, had to lower slowly and that made my reps much harder. Gotta load up on cissus and fish oil.

 

[Bear943]

Derrick , is the high dosage of BCAAs having any effect?

 

[derrickgyn]

I find that its v useful when attempting to overreach. Im training about 10 times a week, and I'm already burning out in 2.5 weeks. After i started taking the bcaas i find myself less tired. Mentally less foggy, more focus during my sets.

Physically it helps in mass gain. I've put on close to 1kg already, and my lifts are going up fast.

I tried taking high dose bcaas when training normally, didnt really have much of an effect. But in overrreaching scenarios it is a must have IMO. Poliquin advocates dosing about 30g+ which i use too, but since im taking a 8:1:1 ratio i take abt 22g total intraworkout.

 

[derrickgyn]

Oh yea and its not my first time training in a such a crazy and reckless manner. I discovered it by accident a year back when i finished my A levels and was too bored. I also dosed bcaas high, 30g of xtend intra. For both am/pm workouts. I recommend getting bulk and mixing with flavored.

 

[Bear943]

Oh yea and its not my first time training in a such a crazy and reckless manner. I discovered it by accident a year back when i finished my A levels and was too bored. I also dosed bcaas high, 30g of xtend intra. For both am/pm workouts. I recommend getting bulk and mixing with flavored.

Thanks for the info man. Between work, life and training which I must add is at a much lower level of craziness, I am getting run down. Injuries and strains are getting common from the most benign of activities so was looking to up protein intake to help recover from training.

 

[pekipom]

how's your diet like? was wondering how much and what food someone on a bulk would be eating. personally I just whack the cai fan stalls... 3/4 meat, 1 egg, 1 veg. 2-3 scoops whey a day

 

[derrickgyn]

I have no idea. Usually its 12 eggs a day if im in camp and half a kilo of minced beef at night. Otherwise its 1kg of minced beef. Other stuff i add in accordingly like whey etc. recently been having cravings for curry puffs. Crap..

 

[certainsum1]

I have no idea. Usually its 12 eggs a day if im in camp and half a kilo of minced beef at night. Otherwise its 1kg of minced beef. Other stuff i add in accordingly like whey etc. recently been having cravings for curry puffs. Crap..

what you do with the minced beef? pan fry?

edit: and how much does it cost for 500g?

 

[jokerk]

I have no idea. Usually its 12 eggs a day if im in camp and half a kilo of minced beef at night. Otherwise its 1kg of minced beef. Other stuff i add in accordingly like whey etc. recently been having cravings for curry puffs. Crap..

wow i thought i was the only one. I used to have a little eccentric behaviour which helped me get over this craving.

In school, I'd have to walk past Dilys or Old Chang Kee daily. What I used to do was just queue at the stall (if there was a queue). As soon as it was about to be my turn to buy i'd leave halfway, getting the satisfaction of queueing for a curry puff.

Now if i ever get tempted, I just walk away faster from those shops as if i'm avoiding a plague. Not that curry puffs are a plague btw.

 

[galapogos]

Oh yea and its not my first time training in a such a crazy and reckless manner. I discovered it by accident a year back when i finished my A levels and was too bored. I also dosed bcaas high, 30g of xtend intra. For both am/pm workouts. I recommend getting bulk and mixing with flavored.

How do you drink 3 servings of xtend intra?! Even 1 serving by itself is super sweet. Do you dilute it in a gallon of water or something?

 

[derrickgyn]

How do you drink 3 servings of xtend intra?! Even 1 serving by itself is super sweet. Do you dilute it in a gallon of water or something?

Yup i know haha. Dilute in a 1litre nalgene bottle. It was more 2 scoops xtend and the rest bulk bcaas. Xtend flavoring is really good in the sense that it masks the taste of raw bcaas well.

 

[derrickgyn]

what you do with the minced beef? pan fry?

edit: and how much does it cost for 500g?

I toss it on foil and grill it. 1kg is $8.50.

 

[derrickgyn]

wow i thought i was the only one. I used to have a little eccentric behaviour which helped me get over this craving.

In school, I'd have to walk past Dilys or Old Chang Kee daily. What I used to do was just queue at the stall (if there was a queue). As soon as it was about to be my turn to buy i'd leave halfway, getting the satisfaction of queueing for a curry puff.

Now if i ever get tempted, I just walk away faster from those shops as if i'm avoiding a plague. Not that curry puffs are a plague btw.

I eating a curry puff now.........

1 small bite of curry puff with 1 mouth of beef. Helps me get done much quicker cos minced beef tastes like sh1t!

 

[lee_tired_sheep]

Mental clarity/focus might be due to the choline in versa?

 

[derrickgyn]

Mental clarity/focus might be due to the choline in versa?

Is it? Eh ya hor might be. Im just more awake now after doing a couple of worksets .

 

[lee_tired_sheep]

Is it? Eh ya hor might be. Im just more awake now after doing a couple of worksets .

Yeah more likely versa than modern bcaa IMO

 

[derrickgyn]

Yeah more likely versa than modern bcaa IMO

Yea you are right. BCAA won't have any mental effect. Was thinking that it was physical fatigue.

 

[Reddit]

Twice a day workouts is amazing man.

 

[derrickgyn]

14/03/13
Weighted pullups +35kg*3/3/3/3 +40kg*2 (f yea 1rm is now 2rm)
Weighted neutral grip chins +20kg*5/5/7 (rep PR)
Close neutral grip lat pulldown 150lbs*12/11 140lbs*11
Tbar rows 80kg*10 70kg*12 (70*13 60*8 40*10 20*15) (weight PR)
Bent over BB rows 80kg*12/12 (80kg*13 60*11)
Bent over BB rows with stretch 60kg*12/10

A good workout. Very happy with the BB rows, at some point i suddenly started using a false grip despite my grip failing during my last session even with a thumbs around grip. Mot doing seated rows anymore cos im using too much weight and form isn't as good as i want it to be. I need more lat width too, hence the close grip pulldowns. Good lat pumps.

 

[derrickgyn]

15/03/13
Incline bench DB curl 16kg x9/7/5+ 8kg x10, 8kg x10/10/10 (4 sec lowering)
DB preacher curl 8kgx10/10/10 (4 sec lowering)
Alt DB curl 10kgx10/10/10
BB curl-ish DB curl 4kgx15/15/15

Okay, versa-1 definitely works for pumps. On my first set I had a pump so bad my ROM was already reduced.