derrick's training log

[derrickgyn]

Use the olympic bar then, until you can press BW or close to BW.

 

[deeda90]

How tall are u Derrick?

 

[derrickgyn]

Im 173.

30/04/13
Back squats 120kg*8*3
Bent over 1.5hamstring curls 50lbs*8/8/8

 

[derrickgyn]

01/05/13
Incline bench press 90kg *5/5/5/4/4 80kg *8
Seated straight db press 20kg *15/12/10
Low incline db press 20kg *15/15/13
Low incline db squeeze press 12kg*12/12/12
Dips 10kg*8/6/8

Whee incline bench going back up

 

[derrickgyn]

03/05/13 AM session
Weighted pullups +30kg *5/5/5/5/5
Bent over barbell rows 80*5 90*5 100*5/5/5/5

 

[derrickgyn]

Starting a new twice-a-day workout. Will be focusing a lot more on size, so i will be dropping the triples and doubles. AM = 5x5, PM = 3x12-15.

 

[derrickgyn]

03/05/13 PM session
Close neutral grip pulldowns 150lbs 15/15/12
1 arm BB row 10kg 15/15/15
Seated cable row 73kg 15/15/15
1 arm DB row 20kg 15/15/15
Chest supported row 16kg 15/15/15

 

[derrickgyn]

04/05/13
Incline bench db curl 16kg *6/6/6/5/5
Preacher curl db 10kg*10 8kg*10/10/10
Alt db curl 10kg *10/10/10
Close grip db curl to wide grip db curl 4kg*some

 

[derrickgyn]

04/05/13
Incline bench db curl 10kg x12/12/12/10
Preacher db curl 8kg x12/12/12/12
Alt DB curl 8kg x12/12/12/12
Bent over concentration curl 4kg x12/12/12

 

[polowalrus]

eh boss please train me after my exams

 

[derrickgyn]

05/05/13
Back squat 110kg x5/5/5/5/5 240s
Deadlift 120kg x3/3/3

Can't deadlift after I squat. Super back dominant, legs weren't being used much. Hmm...

 

[derrickgyn]

05/05/13 PM session
Back squat ATG 70kgx12, 50s, 70x12, 130s, 70x16
1.5 bent over hamstring curls 40lbs x10/10/10 60s
Dumbbell swings 14kg x15/15/15 120s

Wow, dumbbell swings are amazing. First time I've felt my glutes working. Gassed after the squats..I wanted to hurl.

 

[derrickgyn]

07/05/13 AM session
Incline bench press 90kg x5/5/5/4/4 240s
Overhead press 60kg x5/5/5/5/4 180s

Hmm, should do push press and then incline bench. Can't use much weight on the OHP because my core is the limiting factor and I need to move as much weight as possible for the AM session..

Gonna go back later to hit chest/delts/tris again. Sianz.

P.S. gained 2kg over monday and today because I had jap buffet on Sunday night after the 2x legs. I'm still limping today...

 

[derrickgyn]

07/05/13 PM session
DB shoulder press 20kg x15/15/7/5
Low incline DB Squeeze press 10kg x15/15/15
Low incline DB press 20kg x15/15/12/10
Low decline DB press 16kg x15/15/15

Rest period = 60s. Mad pumps.

 

[derrickgyn]

08/05/13 AM session
Weighted pullups +32.5kg x5/4, +30kg x4/4, +27.5kg x5
Bent over BB row 100kgx5, 90kgx5/5/5, 95kgx5, 100kgx10 (???!!!)

Weighted pullups were sh!tty. I only discovered the reason why after I finished the exercise - I gained 4kg over the past 2, 3 days due to the jap buffet I had on Sunday night. Ate too much sushi and had too much soy sauce. The extra 4kg itself was was beyond the increase I was supposed to apply for the weighted pullups. So i essentially added 6.5kg over the past session for the pullups.

Bent over rows - first set was bad, due to the struggling during the pullups. The 90kgs were easy - could do with strict form and still hold for a squeeze at the top. Even 95 was easy. Decided to do 1 extra set with 100 to confirm my suspicion that going to failure on pullups messes with my rowing. I was right.

2pps row for 10. PR!

 

[derrickgyn]

08/05/13 PM session
Close neutral grip pulldown 150lbs *15/14/13
1 arm barbell row 10kg*15 12.5kg*15 13.75kg*15
Seated cable row 73kg*15/15 78kg*15
1 arm dumbbell row 20kg*15/15/15
Bent over bb row 60*12/15/15

 

[derrickgyn]

09/05/13
Incline bench db curl 16*7/7/6/6 10*10/9/8
Db preacher curl 8kg*10/10/10
Alt db curl 10kg*12/12/12
Concentration curls some

10/05/13
Back squat 115*5/5/5/5/5
ATG back squat 75*10/10 70*12
1.5 bent over hamstring curls 45lbs*10/10/10
Db swing 14kg*16/16/16

Didnt do 2x a day for squats, so the reps suffered.

 

[derrickgyn]

11/05/13 AM session
Incline bench press 90kg x5/5/5/5/4
Push press 65kg x5/5 70kg x5/5/5

My push press turned into strict press...

 

[derrickgyn]

11/05/13 PM session
Seated DB press 20kg x15/15/12/10
Low incline squeeze press 10kg x15/15/15/15
Low incline DB press 20kg x15/12/10 16kgx15
Low decline DB press 16kg x15/15/14/13
Overhead tricep extension Db 12kg x20/20/20
Tricep rope extension 60lbs x20/20/20

Increased the number of sets I did today for exercises by 1.

 

[derrickgyn]

12/05/13 AM session
Weighted chinup +30kg*5/5/5/4/4
Bent over bb row 100kg*5 105kg*5/5 100kg*5 100kg*10