derrick's training log

[derrickgyn]

24/04/13
Neutral grip chinup +40kg*3/4/3/3/3
1a bb row 10kg*15/12/12
1a db row 27.5kg*12/12/12
Bb row 80kg*12/12/15
HS high row 20kg*15 25kg*15/15
Calgym middle row 40kg*15 50kg*12/12
Seated neutral cg row 60lbs*15 80lbs*15 100lbs*15
Rotating grip pullup 8/8
Db curl 12.5kg*12 7kg*13 12.5kg*10 8kg*12
Calgym shoulder press 40kg*20/20/20/20/20
Synergy chest supp row 90kg*15/15/20

Dayummmm

 

[derrickgyn]

1hr deep tissue massage by my physio gf and her friend. I screamed like a b1tch..bloody IT bands.. Now its really sore >_>

 

[rockstarz]

Dude where are the pics!!!!

 

[jokerk]

 

[sazuro]

Massage by 2 girls?

 

[derrickgyn]

Wait lah...i wil upload when im back! Selfies included ^^

 

[BeaRzwalken]

1hr deep tissue massage by my physio gf and her friend. I screamed like a b1tch..bloody IT bands.. Now its really sore >_>

LoL, i know how you feel buddy >.< the pain is really HELL

 

[galapogos]

1hr deep tissue massage by my physio gf and her friend. I screamed like a b1tch..bloody IT bands.. Now its really sore >_>

1 guy, 2 girls, 1 hour, lots of screaming, sore everywhere afterwards. Now that's what I call a threesome.

 

[derrickgyn]

25/03/13
Back squat 120kg*4/4/4/4 100kg*8 60kg*10/10
A1 synergy lying leg curl 60lbs*8 80lbs*8/8
A2 calgym leg press 60kg*20 80kg*20 100kg*20 140kg*20

 

[derrickgyn]

27/04/13
Incline bench press 90*4 95*2+1 97.5*2 80*7
Low incline db press 30*11/10/9
Flyes + chest presses 3 sets
Shoulder press calgym 3*15 40kg

 

[derrickgyn]

Neutral grip chinup +40kg*3/3/3/2+1
1a bb row 10kg*12/12/12
1a db row 30kg*15/15/15
Bb row 80kg*15/15/15
HS high row 30kg*15/15/15
Calgym latpulldown 40kg*15/15
Synergy chest supp row 100lbs/110lbs/120lbs*15/15/15

 

[derrickgyn]

 

[dreamer37]

hey can I ask what exercises do you do for shoulders? in hoping to get mass on my shoulders like yours and I've been doing dumbell shoulder press , lateral raise (front ,back, centre) but i see not much results.so i'll like to ask what exercises do you do?

 

[galapogos]

hey can I ask what exercises do you do for shoulders? in hoping to get mass on my shoulders like yours and I've been doing dumbell shoulder press , lateral raise (front ,back, centre) but i see not much results.so i'll like to ask what exercises do you do?

What?! This is like giving you the answers to the exam and having you ask for the answers to questions 1, 4, and 13.

 

[derrickgyn]

My girl doing some legs

 

[frostbyte88]

I'm pretty sure these pics are supposed to tell a story. I just dont know what it is.

 

[derrickgyn]

hey can I ask what exercises do you do for shoulders? in hoping to get mass on my shoulders like yours and I've been doing dumbell shoulder press , lateral raise (front ,back, centre) but i see not much results.so i'll like to ask what exercises do you do?

Hmm, I only do seated OHPs and lateral raises. Lateral raises = high reps, high weight, varying ROM, but in general greater TUT. OHPs = power, low reps, high intensity.

 

[dreamer37]

thanks for the fast reply but could you explain what is rom and tut? I'm not good with the short forms used in the forum .___.you mentions lateral which is only the centre muscle or do you also do all 3?

 

[derrickgyn]

thanks for the fast reply but could you explain what is rom and tut? I'm not good with the short forms used in the forum .___.you mentions lateral which is only the centre muscle or do you also do all 3?

Er....

If you need to ask what TUT and ROM is then I suppose you are just starting out. How much do you press overhead? If it is less than your bodyweight, just work on getting stronger in the OHP.

 

[dreamer37]

Er....

If you need to ask what TUT and ROM is then I suppose you are just starting out. How much do you press overhead? If it is less than your bodyweight, just work on getting stronger in the OHP.

been training for a year and a half. only started training shoulders for half a year due to injury in both shoulders , I'm only dumbell shoulder pressing 20kg each side cause that's the heaviest weight at my house . is ohp better by using Olympic bar or dumbell?