derrick's training log

[derrickgyn]

16/03/13
Deadlifts 150*1 160*1 165*1 170*1 140*1 (Weight PR)
Power cleans 70*5 60*5

The 160 almost busted my back. 165 and 170 was better than the 160. Too burnt after the 170 to continue deadlifting, 140 was super slow.

 

[derrickgyn]

16/03/13 PM session

A1 Bent over hamstring curls 1.5reps 50lbs x10
A2 Dumbbell glute bridge 30kg x15

Did this superset 5 times, rest 30secs in between.

45deg bench hyperextension x20/25/30/25/20 rest 30secs, 8kgx20

Damn I haven't done hyperextensions since forever...gives my lower back a pump hmm. Didn't get much of a glute pump from the bridges though. Going to keep working on getting my glutes stronger since they are a pretty lazy muscle group and refuse to help when im squatting/deadlifting zzzz

 

[derrickgyn]

17/03/13
Seated ohp 80kg *2/2/2/2/2/2 (rep PR)
Flat bench press 87.5 *6+1 80*10/10
Lateral raise giant set
18/12/6
16/10/4
14/8/3 all for 16 reps (PR) 1min rest

A1 flyes 59kg *8
A2 flat db press 18kg *12
Repeat 3 times rest 1min

Bw dips 15/16/15 (added 1 rep from previous lol)

Elbows still bothered by benching :/

 

[derrickgyn]

17/03/13 PM session
Overhead db tricep ext 20kg *15/17/17/15/15
Dips *15
45deg hyperextension BW *40/30/30/30/30 30sec rest

 

[derrickgyn]

19/03/12
Weighted pullups 36.25kg x3/3/3/2 40kg x0 20kg x6/6/8
Close neutral grip pulldowns 160lbs x10/10/8 + 140lbs x6
TBar rows 70kg x15/15/12 + 60kg x8
Bent over BB rows 80kg x12 90kg x6 + 80kg x8 + 60kg x8
Wide grip pulldowns 100lbs x15/15/15/15
Wide grip parallel Tbar rows 20kg x15/15/15/15

Quite a bad day. Didn't get any PRs. Must have been the deadlifts..maxing out really kills.

 

[liftstrong]

any fat burners you'll recommend?

 

[derrickgyn]

Something with a stimulant + something without a stimulant. Stimulants are important IMO while dieting, prevents the fatigue from getting to you. Also controls appetite.

 

[derrickgyn]

20/03/13
Incline DB curl 18kg x8, 20kg x4, 18kg x6, 18kg x5, 16kg x5
DB preacher curl 10kg x10/10/8
Spider curls 6kg x15/15/15
Alt DB curls 8kg x10/10/10
Cross body hammer curls 8kg x10/10/10
Concentration curls 6kg x10/8/8

Skin tearing pumpzzzz. 20 sets lol

 

[rockstarz]

Personally I would replace spider curl with seated concentration cable curl. I always burn myself out with cable at the end of a session

 

[derrickgyn]

Personally I would replace spider curl with seated concentration cable curl. I always burn myself out with cable at the end of a session

Bishan CF cable station is broken . anyway i found that the strength curve for cable is drastically different, did hammer curls on it once, awesome peak contraction.

 

[rockstarz]

Bishan CF cable station is broken . anyway i found that the strength curve for cable is drastically different, did hammer curls on it once, awesome peak contraction.

Were u the one who rip the cable out

 

[derrickgyn]

21/03/13
Squats 120x1 140x1 (Weight PR) 150x1 (12.5kg PR LOL!!) 140x1/1/1, 100x12/12/11 (forearms cramped on the 6th rep of the set had to keep readjusting my grip zzz)

Bent over hamstring curls 1 leg 35lbs x12/12/12

Wow, just wow. I intended to do some cluster sets with 120 and maybe 130 if I was lucky. While warming up I noticed that I was exploding up to such an extent that my feet left the ground even with 120. My training partner told me to stop be a pu55y and go for a PR of 140 which I failed on New Year's eve.

The 140 was EASY. I was shocked at the ease of locking out. My upper back was locked down hard throughout the rep and it felt like I was wearing a belt around my entire body. I guess the deadlifting and back work paid off.

I added 2.5 per side so it was 145. My training partner shook his head, swore at me and replaced it with a 5, making it 150, lol.

150 was harder. I almost missed for a split second cos I lost control at the bottom - suddenly lost strength, before I drove upwards. The rep was a little high I think.

 

[derrickgyn]

Were u the one who rip the cable out

Eh not me sia I was there in the morning on the day it broke. It was working fine. Went back 8 hours later and it was broken already. So now all the BB wannabes using the lat pulldown for their tricep pulldowns lol.

 

[derrickgyn]

 

[rockstarz]

The shirt gave u the extra boost , u din know right

 

[rockstarz]

But in all you're strong(er) !

 

[derrickgyn]

Eh you don't say its my lucky shirt. I pulled 170 with it haha

 

[derrickgyn]

Anyway, I also managed to get a power clean vid from the previous deadlift session.

I'm definitely not catching the bar low enough.

 

[pekipom]

nice... 3 plates!

 

[liftstrong]

derrick is jacked