derrick's training log

[pekipom]

"Manlet" does not apply to someone who is 173cm...

 

[derrickgyn]

26/06/13
Flat bench press 100kg x4, 95kg x5, 92.5kg x5, 90kg x6
Incline bench press 60kg x12, 70kg x8, 75kg x6+1, 80kg x3+1
Machine flyes 55kgx10 50kgx8 46kgx10, 40kgx10
Low incline DB press 20kg x12/12/12/12
1 arm DB press standing 16kg x11/10/10/9
Some crazy giant sets with lateral raises

 

[sazuro]

184cm checking in.


And checking out. Good night.

 

[lee_tired_sheep]

184cm checking in.


And checking out. Good night.

negged.



.

 

[annoymous]

wow u bench 50kg a side?

 

[rockstarz]

wow u bench 50kg a side?

It's normal for him. He is a beast. Wait till u see his OHP

 

[lee_tired_sheep]

Tia gong rock do 50kg forearm curl

 

[dj_flame]

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

To hell with overtraining. If you making progress, go for it.

 

[frostbyte88]

To hell with overtraining. If you making progress, go for it.

Imo, it would be smarter to have planned deloads into the programming. Sooner or later youre gonna hit a point where you wont be able to recover without surgical help. But that's just me, im more interested in how long im able to keep this lifestyle up rather than how much i can push in the short term.

Or maybe you have x factor regeneration(aka youth), in which case, ignore what i mentioned. lol

 

[cowed77]

**** man everybody is shooting pass me.

And **** u saz. Go to hell.

 

[derrickgyn]

27/06/13
Weighted pullups +60kg*0.75 (lol) +50*2 +40*4 +30*7/7
Tbar row with band 40kg*10 50kg*10/10/10 (50*10 45*8 40*8 30*10)
Seated cable row 81kg*12 86kg*12 91kg*10 (96kg*10 77kg*8 68kg*8 59kg*10)
Some db rows

I couldn't do bent over bb rows because i tore a callus and it was kind of infected. I could barely deadlift the 100kg that I row for reps off the ground. Sigh.

Tried 3 plate pullups for fun, lol. Couldn't get my chin to the bar, only forehead to bar. Weighted pullups were rather weak compared to the previous session but the +30kg sets were pretty good IMO. Usually if i get 40kgx4, I would get 30kgx6 tops.

 

[derrickgyn]

I'm benching 40kg a side..the weight is total weight including bar.

Saz you suck. All tall guys suck.

I think I will deload every 3 weeks which is prob about 4 training cycles for me. When my numbers go up drastically despite doing much less work I know for sure that all the training volume has been suppressing the gains. Fatigue masks fitness.

 

[derrickgyn]

28/06/13
All done with fatgripz except bb curls
Incline bench db curl 20kg*4/2+1 16kg*5/4
Cross body hammer curl 16kg*5/5/6/6
Db preacher curl 8kg*10 10kg*10 12kg*7

Barbell reverse curl/curl superset 12.5kg 15reps each*2 sets
24s 1 set

Massive pumps from bb curls!! Gosh.

 

[Beastosterone]

whr u gym arh. must b a member of tat gym

 

[derrickgyn]

whr u gym arh. must b a member of tat gym

Bishan clubfitt lol

 

[derrickgyn]

29/06/13
Box squats 100kg x10x3
Back squats 90kg x5, 100kg x12
1 leg bent over hamstring curl 70lbs x10, 75lbs x8, 80lbs x6, 90lbs x4 (1.5m rest)
Leg extension 77kg/84kg/91kg x12/12/11 (30s rest)
Barbell lunges 40kg x9/9/10/6

Box squats are really...awesome. Can sit back and focus on hip extension. Not bad. Think I will alternate between the box squat and normal back squat.

 

[hiei02]

derrick what do you use to do weighted pullups? i'm thinking of doing weighted dips..

 

[derrickgyn]

derrick what do you use to do weighted pullups? i'm thinking of doing weighted dips..

Dip belt from IronMind. I don't think its needed until you hit 20kg for reps. I can kiap a dumbbell in between my legs , no issue.

 

[derrickgyn]

Current intraworkout:

2 scoops xtend (7g leu, 3.5 isoleu/val)
7g peptopro (casein hydrolysate)
7g leucine

Not sure if I should be adding carbs..

 

[derrickgyn]

30/06/13
Incline bench press 70kg x5, 80kg x5, 85kg x5, 90kg x5, 95kg x3, 97.5kg x2
Flat bench press 80kg x11, 85kg x7, 90kg x4, 80kg x8+1
Side chest press 50kg x12, 57kg x9, 64kg x8
Low incline DB press 20kg x12/12/12/12+partials
Laterals giant set 20/14/4kg x12/12/12 2 sets
100 rep rear delt swings 2 sets