derrick's training log

[BradLee]

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

Just curious what is butterflies?

 

[derrickgyn]

Kind of hard to explain, it is like a subscapularis pullup done very quickly. So you push and pull yourself horizontally away from the pullup bar (the top position of the pullup)

 

[BradLee]

Kind of hard to explain, it is like a subscapularis pullup done very quickly. So you push and pull yourself horizontally away from the pullup bar (the top position of the pullup)

Sound very advance and difficult.

 

[derrickgyn]

13/06/13
All done with fat gripz
Incline bench db curl 14kg*8/8/7/6
Db preacher curl 10kg*10/9/8/8
Xbody curl 10kg*8/8/7/7
Alt db curl 8kg*10/10/10/10
Spider curl 4kg*12/12/12/20

 

[derrickgyn]

14/06/13 AM session
Bb lunge 60kg*5/6/6/6/6/7
Bent over 1 leg hamstring curl 75lbs*10/10/10/9+60lbs*8
Romanian deadlift 60kg*10/10/10/10

PM session
Back squat 60*10 70*10 100*5 110*5 120*5 110*5 100*5/5/5 (PR!!)
Bent over 1 leg 1.5rep hamstring curl 60lbs*10/10/10/8
Leg extension 50/57/64/71*12

Have not done back squats for close to 4 weeks due to my pulled lower back. Managed to get a 120*5 without a belt, which I consider a big PR because 1) I have never squatted above 100 beltless and 2) My best was 120*7 with a belt.

 

[derrickgyn]

15/06/13
Calf raise on leg press - neutral to externally rotated to internally rotated stance 77/68/59/50/77/77/77kg x20/10/10reps
Ski jumper calf raise 40kg x12-20reps

Each exercise was 20mins long, goal was to get in as many sets as possible. Don't think I will be able to walk tmr..

 

[derrickgyn]

16/06/13
Flat bench press 105kgx3, 102.5kgx3, 100kgx4, 100kgx3, 90kgx5
Incline bench press 70kgx5, 80kgx5, 85kgx5, 90kgx3+2, 85kgx5+65kgx5+50kgx8
1 arm standing db press with rotation 18kg x10/10/10/10

Deloading.

 

[derrickgyn]

17/06/13
Weighted pullups +45kg x3/2+1 +40kg x3+1/3/3/3
Bent over barbell rows 100kg x5, 105kg x5/5/5/5, 105kgx10+80kgx10+60kgx10 (drop set, PR)

105kgx10 row yayz

Deloading.

 

[derrickgyn]

18/06/13
Incline bench DB curl 16kg x6/6/6/5/5
Cross body hammer curl 12kg x8/8/7/7/6

All done with fatgripz

 

[derrickgyn]

19/06/13
Back squat 100kg x5, 110kg x5, 120kg x5, 130kg x3, 140kg x1 (PR), 120kg/100kgx1/1
1 leg bent over hamstring curls 80lbs x6, 85lbs x6/6 90lbs x5/5

Beltless squats

 

[derrickgyn]

21/06/13
Flat bench press 100kg x4, 105kg x2, 100kg x4, 100kg x3, 100kg x2
Incline bench press 70kg x6, 80kg x6, 85kg x5, 90kg x3, 80kg x5 + 60kg x8
1 arm standing DB press w FG 20kg x8/8/8

 

[derrickgyn]

22/06/13
Weighted pullups +50kg x2, +45kg x3, +40kg x4/3/3/3 (PR)
Bent over barbell rows 100kg x5, 105kg x5, 107.5kg x5, 110kg x5, 112.5kg x4 + 90kg x10 + 70kg x12 + 60kg x12 (PR)

My elbows feel SO much better after deloading. No more nagging aches ad pains when I do pullups.

 

[derrickgyn]

23/06/13
Back squat 120x3, 122.5x3, 125x3, 130x3, 100x12 rest paused a bit
Incline bench DB curl FGz 18kg x6/5/5/4/3
Cross body curl FGz 14kg x7/7/7/7

 

[derrickgyn]

24/06/13
Machine crunches 59kgx10/10/10/10
Hanging leg raises +4kgx12/12/12/12
Side bends with dumbbell 20kg x15/15/15/15

 

[Beastosterone]

ur bent over and weighted pullup is strong. wats ur current weight and height?

btw do u by any chance tried muscle pharm shreded matrix?

 

[derrickgyn]

ur bent over and weighted pullup is strong. wats ur current weight and height?

btw do u by any chance tried muscle pharm shreded matrix?

Im 75-76kg/173cm. Nope.

 

[sazuro]

ur bent over and weighted pullup is strong. wats ur current weight and height?

btw do u by any chance tried muscle pharm shreded matrix?

Dude is just a monster, regardless of his height and weight...

Strong-a55 lifts bro.

 

[derrickgyn]

Dude is just a monster, regardless of his height and weight...

Strong-a55 lifts bro.

Still a manlet compared to sazuro the great! Haha.

 

[Beastosterone]

bro u r insane. u like workout DAILY making gains on a DAILY basis

 

[derrickgyn]

Yea, i'm "overtraining". Not quite sure why but the more I do, the better it gets.