derrick's training log

[cowed77]

Good sh1t man!

 

[derrickgyn]

23/03/13
Seated OHP 82.5kg x2/2/2/2/2 (Weight PR)
Incline bench press 80kg x8/8/8 (Weight PR)
1 arm lateral raises 20/16/12 x20
Squeeze press 60x10 70x10 60x10
Dips 20/19/16

Fuark I pulled my groin this morning getting out of bed and pulled the other side at the gym when setting up for the incline bench press. Was so painful I couldn't bend down to grab my towel off the floor zzzz. Killed my session today man. Ah well at least got PRs for the 2 impt exercises.

 

[liftstrong]

derrick, what's your current weight? you don't look 70kg in person bro

 

[derrickgyn]

How heavy did you think i was? Haha.

 

[liftstrong]

75-80? I'm 70

 

[derrickgyn]

Yea i'm 77.5. But im only 173. You look pretty tall..

 

[liftstrong]

yea 1.78

 

[derrickgyn]

Wheres your training log? Man more people should post their training here, sometimes there are things to be learnt from looking at others.

 

[liftstrong]

I just keep a log in my phone. perhaps I'll get one up here in the future. but dealing with a lower back sprain now. so not point till it gets better

 

[derrickgyn]

24/03/13
Weighted pullups +40kg x2/2/2/2/2 (Weight PR)
Close neutral grip pulldowns 170lbs x10/10/ 8 +150x3 +130x5 (Weight PR)
TBar rows 75kg x12/13/13
Bent over BB rows 80x12/13/18 (LOL Rep PR!)

Tbar rows weren't good today, I couldn't keep a right arch in my back and the contraction was pretty poor. Bent over rows weren't good until the last set when I could feel the lats working. Pullups are destroying my elbows so I cut out the lighter sets with only +20kg.

DIDNT PULL MY GROIN TODAY, PHEW

 

[derrickgyn]

24/03/13
Low incline DB press 20kg 10x10 1min rest
Low incline chest supported db row 12kg 15x15 30sec rest (lol)

Chest is my weakest bodypart. Do more loh!

Practising the chest supported rows, previously when i tried it I couldn't feel it in my lats. This time I lowered the bench and it helped tremendously. Building up the MMC for next session. A good exercise.

 

[derrickgyn]

25/03/13
Incline db curl 20kg *4/2 18kg *5/5/4 16kg *5/5/5
Preacher db curl 12kg *8 10kg *9/8 (4sec eccentric and squeeze)

 

[derrickgyn]

26/03/13
Squats 140kg x1/1/1
Deadlift 150kg x5 155kg x4 160kg x4 (PR)

A1 hamstring curl 30lbs x10
A2 RDL 60kg x10
Repeat 3 times

 

[derrickgyn]

28/03/13
Seated OHP 85kg *2/2/2/1/1
Incline bench press 82.5kg *8/7/6

Lateral raises giant sets rest 1min in between
18/12/6
16/10/4
14/8/3
All for 18 reps each (PR)

Some side presses, decline machine presses

Dips +8kg *10/12/11

No PR for my seated ohp or incline bench. The spotters today werent good, i was practically unracking myself which made my positioning awkward. I suppose i shd redo the same weight..

 

[derrickgyn]

28/03/13 PM
Machine decline press *15/15/15 and some partials
Db pushup (more rom) 5*10
Db floor twist press 3*15

 

[derrickgyn]

29/03/13
Weighted pullups 40kg *2/2/2/2 35kg *3 20kg* 7/8/8 (PR)
Neutral CG pulldown 160lbs *10/10 10+140*5+120*6
Tbar row 80kg *12/12/12 (PR)
Bent over bb rows 80*10 90*8 100*5 80*8 60*10 (PR yay 2plt row)
Chest supported db rows 16kg *15 20kg *15/13/12

 

[derrickgyn]

30/03/13
Incline bench db curl 18*8/6/6 14*8/8
Db preacher curl 12*7 10*8/8
Concentration curls 8*12/12/11

 

[cowed77]

29/03/13
Weighted pullups 40kg *2/2/2/2 35kg *3 20kg* 7/8/8 (PR)
Neutral CG pulldown 160lbs *10/10 10+140*5+120*6
Tbar row 80kg *12/12/12 (PR)
Bent over bb rows 80*10 90*8 100*5 80*8 60*10 (PR yay 2plt row)
Chest supported db rows 16kg *15 20kg *15/13/12

Wah hahaah pulling machine. Ur silhouette must look like u hv capt America's shield behind u.

 

[liftstrong]

I love neutral grip pulldowns.

 

[derrickgyn]

31/03/13
Squats 140x1/1/1/1/1

A1 Leg extension w/ squeeze 71kg x10
A2 Leg press 4010 stack x10
Repeat 3 times

Squats 60x10/10/10/10/10
Rest 30 secs, no lockout

Didn't deadlift today, felt burnt out. Will be back for PM session for hams.