derrick's training log

[derrickgyn]

02/07/13
Weighted pullups +40kg x4/3 +30kg x6 +20kg x10
Tbar rows with band 40kg/45kg/50kg x10, 55kgx10 + 40kgx10 + 20kg x10
1 arm BB row 22.5kg/25kg/25kg x10, 27.5kgx8 + 25kgx8 + 22.5kgx7 +20kgx7
Seated cable row 86kg/91kg/96kg x10, 100kgx10+ 91kgx10 + 81kgx10 + 71kgx8

 

[derrickgyn]

03/07/13
Deadlift some ramp to 100kg
Back squat ATG 100*5 110*3
Back squat 120*3 130*1
Back squat ATG 60*30/30 (!!)
Incline bench db curl with FG 16kg*8/7/6
Cross body hammer curl 16kg*5/5/5
Reverse curl + 10s 12.5kg
Bent over 1 leg hamstring curl 75*6 80*6 85*5 90*4

 

[derrickgyn]

05/07/13
Incline bench press 85kg x5, 90kg x5, 95kg x3+1, 100kg x2
Flat bench press 80kg x11, 85kg x7, 90kg x4+70kg x8+60kg x7+1
Side chest press 57kg x10, 64kg x10/10
Low incline db press 20kg x15/15/15+16kg x12 partials
Delt giant set x3
Delt destroyer set x2
Wide grip overhead press x2

 

[derrickgyn]

06/07/13
Weighted pullups +40kg x3, +30kg x7, +20kg x12 (PR)
BW pullups x19 (PR)
Bent over bb rows 100kg x5, 90kg x8, 90kg x10
Tbar row with band 45kg x15, 50kg x12, 55kg x8+40kg x8+20kg x8
Meadows row with band 10kg x10/10/11/12
1 arm BB row 20kg x12/10/10/10
Seated cable row 96kg x10, 100kg x8, 105kg x8+96kg/86kg/77kgx6

Died at the 1 arm bb rows. Need carbs.

 

[sazuro]

Whoa your back workout. The volume is insane bruh.

 

[Beastosterone]

I agreed insane

 

[derrickgyn]

Huh 21 sets only what. Unless you count the drop sets..

 

[derrickgyn]

07/07/13
Incline bench db curl 18kg*5 16kg*6 14kg*9
Cross body curl 14kg*7/7/7
Bb giant set 12.5kg*3 sets

 

[derrickgyn]

08/07/13
Some PL back squats
Db lunges 40kg*8/8/8
1 leg bent over hamstring curl, alternate no rest 60/50/40lbs*10/10/10
Leg press starting from 141kg - 5.5min drop sets

 

[derrickgyn]

10/07/13
Incline bench press 80/85/90kg x5, 95kg x3+1
Flat bench press 80kg x12, 85kg x6+1, 90kg x4, 80x5+70x4+60x4
Side chest press+1 arm press 57kg/50kg/46kg x8-10+5
Strict lateral raises + partials 10kg/8kg/6kg x30+6-12
1 arm db press w rotation 10kg/8kg/6kg x12/12/12
Wide grip OHP 25kg/22.5kg/20kg x12/12/11
Rear delt swings 8kg x50/50

 

[derrickgyn]

11/06/13
Weighted pullups +40kg*3 +30kg*7 +20kg*10/8/6
BW *17/12/7

 

[derrickgyn]

12/07/13
A1) PJR pullovers 20kg x12/12/12
A2) Fat gripz BB reverse curl + 21s 12.5kg x3 sets

B1) Overhead DB extension 16kg/18kg/20kgx15/15/15
B2) Incline bench DB curl 8kg x12/12/12

C1) Tricep rope extension 75lbs x12/12/12
C2) Close grip BB curl 12.5kg/15kg/17.5kg x12/12/12

Close grip pushups BW x40

 

[derrickgyn]

13/07/13
ATG Back squat 120kg x7/7/7 (Rep PR!!)
1 leg bent over hamstring curl 70lbs x8/8/8+60lbsx8, 50lbsx8
ATG Back squat 60kg x35 (lol)
DB lunges 20kg x10/10/10
Leg press 150kg x35, drop 2plates x25, 2 plates x25, 2 plate x25..4 mins total

Very happy with the back squat. Managed to go ATG AND get a PR for reps. Use to do 120*5 which wasn't exactly deep.

 

[sazuro]

60kg x 35. Mother of.

 

[derrickgyn]

60kg x 35. Mother of.

It's my cardio. To make for the inability to run/sprint lol.

Wanted to get 40 but my legs were shaking so hard lol

 

[galapogos]

Should try widowmakers with 100kg

 

[derrickgyn]

Should try widowmakers with 100kg

No balls to do it man. I think i will just cramp midset. My VMO trembles as I rest pause my way through.

 

[galapogos]

Build it up. I started at bodyweight. I find them very useful in injury prevention and building strength.

 

[jokerk]

Should try widowmakers with 100kg

I was just about to suggest this.

isn't this just 20 reps of 100kg then?

 

[galapogos]

I was just about to suggest this.

isn't this just 20 reps of 100kg then?

yup .