derrick's training log

[derrickgyn]

30/05/13
Deadlift 140*1 150*1 160*1/2 150*4/3/3

Pulled my back on the last rep. **** lah..

 

[pekipom]

ouch... not again

 

[derrickgyn]

Damn ** zzzz. Can only do lunges and leg extensions like that

 

[frostbyte88]

Damn ** zzzz. Can only do lunges and leg extensions like that

Why dont you take a week off. i doubt it would affect you adversely. Rest well, bro.

 

[derrickgyn]

30/05/13 PM session

Bent over hamstring curl 1 leg 65lbs x10/10/10
Leg extensions 84kg x15/15/15
DB lunges 14kg x10/10/10
Leg extensions 4 drop sets starting from 71kg 20/10/7/10

 

[derrickgyn]

01/06/13 AM session
Flat bench press 100kgx3+1/3/3/3/2/1
Overhead press 70kgx5, 72.5kgx3/3 70kgx4/6(belt)
Seated DB press 20kgx15/11
Machine shoulder press 64kg x16/12/10

Haven't done flat bench in a long time. Glad to know I can get 2pps.

 

[derrickgyn]

01/06/13 PM session
Machine shoulder press 64kg*15/15/15/15
Low incline squeeze press 14kg*15/15/15/15
Low incline db press 20kg*14/14/10/11
Low decline db press 18kg*15/15/15/15
Scrape the rack press 30kg*12/11/11/11
Overhead db extension 16kg*20/18/17/18
Overhead cable extension 30lbs*22 40lbs*20/17/14/13

 

[derrickgyn]

02/06/13
Weighted pullups +40kgx4/4/4/3/2 (PR)
BW wide grip pullups 12/12/12/11
1 arm BB row 18.75kg x15/15/15/15
Seated cable row 91kg x15/15/15/15
1 arm DB row 20kg x20/20/20/20
Scrape the rack BB row 40kg x15/15/15/15

 

[derrickgyn]

03/06/13 AM session
BB lunges 60kg x12/12/12/12/12 (total, so 6 per leg)
Bent over hamstring curls 65lbs x11/11/11/10
Leg extensions 84kgx15, 91kgx15, 98kgx15, 105kgx14
BB lunges (front squat style) 30kg x20/20/20 30kg x24 (changed to back, BB was slipping off)

Lots of leg presses..7 sets of 20 ramping up, trying to find a comfortable working weight. Stopped at 310lbs for 30.

 

[derrickgyn]

03/06/13 PM session
Atg front squat 60/65/70/80kg*5
Bent over hamstring curl 65lbs*12/11/11/10
Leg extensions 84/91/98/105kg*15
Db lunges 12kg*20/20/20/20

 

[derrickgyn]

05/06/13
Flat bench press 100kg x4/3/3/1+1/2+1
Overhead press 70kg x4 75kg x170kg x4/4/4/4
Scrape the rack press 30kg x12/12/10/10

WTF is wrong with my pressing. The first set for my flat bench was easy, I could have gotten a 5th rep if i wanted - but the subsequent reps were sh!t. Overhead press wasn't good either - supposed to be 5x5, but got 5x4 instead zzz

 

[derrickgyn]

06/06/13
Close grip bench press 70x5, 75x5, 80x5, 85x5, 90x4+1, 92.5x3+1
Overhead DB extension 18kg x20, 20kg x15/15/15
Dips BWx15/15/15
Overhead cable extension 50lbs x15/16/18/20

 

[derrickgyn]

07/06/13
Weighted pullups +40kg*4/4/3/3/2 +30kg*4/4
Bw wide grip pullups 12/12/10
1 arm bb row 20kg*15/15/15/15
Seated cable row 96kg*15/10/12 91kg*10
1 arm db row 20kg*20/20/20/20
Bent over bb row 60kg*15/15/15/15
Tbar row 30*15 35*15 50kg*15/15

 

[derrickgyn]

09/06/13
Front squats 70/80/85*5 90*3/2
Lunges 40kg*20/20/20/20
Hamstring curls 1 leg 70lbs*10/10/10/9
Leg extensions 91/98/105/112kg*15

PM session
Front squats 70/75/80*5
Deadlift with bands 80*5/5/5/5/5
Some power cleans with 60kg

 

[derrickgyn]

11/06/13 AM session
Flat bench press 100kg*5/4/4/3+1/2
Deadstop ohp 60*10*3

PM session*
Seated db press 20kg*15/14/10/7
Machine flyes 55*12 50*10 46*10 41*10
Low incline db press 20*12/12/11/9
Low decline db press 20*12/11/10/12
Incline bb press 40*12/12/11/8
Scrape the rack press 30*12/8/8/8

 

[derrickgyn]

12/06/13 AM session
Weighted pullups 40kg*4/4/3/3/3
BW 12/10/9/8
1 arm bb row 20kg*12/12/12
Tbar row with bands 30kg/35kg/45kg*15 45kg*15
1 arm db row FG 20kg*20/20/20/20
Bent over bb row FG 60kg*12/12/11/9

PM session
Bw pullups 12/12/12/9
1 arm db row 20kg*20/20/20/20
Butterflies 8/8/9

 

[deeda90]

Wow ur strength is immense. What's ur weight and height. Where do u train?

 

[jokerk]

hoho weighted pull ups in clubfitt again you naughty

 

[derrickgyn]

Bishan clubfitt, 173cm 75-76kg. Lol jokerk the instructors there just close 1 eye and let me do whatever i always do haha.

 

[deeda90]

Me same height but 72kg. My lifts r way lower den urs.