derrick's training log

[lee_tired_sheep]

I was just about to suggest this.

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

not sure i'd use the word "just" in this context...

 

[derrickgyn]

14/07/13
Flat bench press 90kg x6, 95kg x4, 100kg x4, 105kg x0+2, 90kg x7
Incline bench press 60kg x12/12/8+2+2
Machine squeeze press+ 1arm press 64/57/50kg
Incline db press 20kg x10/10 18kg x10+3+3+3
Partial db lateral raise 16kg x30/30/30
1 arm db press 16kg x12/11/11
Wide grip OHP 25kg x15/12

Somehow I couldn't get the 105. Front delt/pec felt strained during the set.

 

[derrickgyn]

14/07/13 PM session (sorry couldn't resist)
Incline DB press 18kg x15, 20kg x12, 20kg x20+4+4+4+4+3 (rest pause)
Low incline smith press 70kg x8 80kg x8 70kg x10+3+2 (rest pause)
Arms elevated pushups with bands x2 sets

 

[soteyh]

You should archive this thread, and then repackage it as a weight-lifting version of the insanity workout. Sure earn a lot of money ...

 

[derrickgyn]

15/07/13
Weighted pullups +40kg*3 +35kg*5 +32.5kg*5
Bent over bb rows 100kg*8/8/10+60*10
Meadows row 28.75kg*10/10/10
Seated cable row 91kg*12/12 96kg*12
Db row with arc 20kg*15/15/15
1 arm bb row 15kg*12/11/12

 

[derrickgyn]

16/07/13
A1) PJR pullover 20kg*15/15/15/15
A2) BB reverse/curl 21s 17.5kg/15kg/12.5kg/12.5kg

B1) Overhead tricep ext w rope 40lbs/50lbs *15/15/15/15
B2) Incline bench db curl 10kg*10/10/10/12

C1) CG bb curl 12.5kg/15kg/17.5kg/17.5kg*15/15/15/15
C2) Tricep rope ext 80lbs/80lbs/90lbs/90lbs*15/15/15/15

Alt db curl 10kg*10
Cross body hammer curl 10kg*9

 

[derrickgyn]

18/07/13
ATG back squat 110*5, 90*8/8/15 (explosiveness)
Bent over hamstring curls 70lbs*8/8/8+60*8+55*10

Wasn't feeling well, sore throat and all

 

[derrickgyn]

19/07/13
Incline db press 20kg*15/15/15
Incline bb press 70kg*8 72.5kg*8 75kg*7 70kg*7
Machine squeeze press+1 arm press 57kg/50kg/44kg*10+8
Strict lateral raises 10kg*10 12kg*10/10/10/12
Bent over flyes 6kg*30/30/30/30
Rack presses 22.5*10 25*10 27.5*10+wide grip ohp 20*10

 

[derrickgyn]

21/07/13
Meadows row 30kg*8/8/8/8
Banded tbar rows 40kg*10 50kg*10 55kg*8 60kg*8 65kg*6
Rack pulls 100*5 120*5 140*5
Hyperextension 1 set to failure 33 repa

 

[derrickgyn]

22/07/13
Pullups 10/10/10/10
Dumbbell row with arc 20kg*15/15/15
Seated cable row 86kg*8 82kg*8/8/10

Giant set:
A) Dumbbell curl palms supinated, 3 sec lowering 8-10reps
B) Barbell reverse curl 8-10reps
C) Barbell 21s

3 sets total

Close grip barbell curl 3 sec lowering 10 reps

3 sets

 

[derrickgyn]

23/07/13
Machine press 91*10 98*10 105*10 111*8
Incline smith press 75*8 80*10 85*8 drop set: 87.5*8+80*3+3+60*4+2
Flat db press 20kg*15/14 18*14
Pec deck+pushups to failure 46kg*10/10 41kg*10 14/8/5
Strict db lateral raises 12kg*10/10/10/12
Bent over rear delt flyes 6kg*30/30/30/30

 

[BradLee]

Wow your workout is so advance and complicated.
Do you plan it or decide on the spot what to do?

 

[derrickgyn]

Wow your workout is so advance and complicated.
Do you plan it or decide on the spot what to do?

It is usually planned beforehand.

 

[derrickgyn]

25/07/13
Suitcase row+tbar row
20*8 +55*6
20*8 +60*6
20*8 +60*6
20*8 +62.5*6
Seated cable row 86kg*8 91kg*8/8/8
Stretch pulldowns 190lbs*8/8/8
Meadows rows 30kg*8/8/8
DB rows 20kg*20/20/20

 

[derrickgyn]

26/07/13
Incline db press 20kg*15/15/15
Incline bb press 70kg*8 72.5kg*8 75kg*7 70kg*6+1
Machine squeeze press+ 1 arm press
64kg *10+8
57kg*10+8
50kg*12+10
Partial lateral raises 16kg/14kg/12kg/10kg*30
Bent over rear delt flyes
8kg*30/30/20/30

 

[derrickgyn]

27/07/13
A1) machine curls 6+4 27/23/23/23/23
A2) tricep pulldown 10
120/130/130/100/110
B1) hammer curls 10+4
12/12/12/12
B2) skullcrushers
10/15/15/15
C1) close grip bb curl 40reps total
20kg
C2) overhead rope extension 10rm-2 drop sets 8-10
80lbs (too light) 70lbs (just nice) 60lbs (too heavy)*

 

[derrickgyn]

28/07/13
1 leg standing leg curl 60lbs*12/12/12+50lb*10+40lbs*12
Back squat 100*8/8/8 (grind a little) 90*8
Leg press, 3 sec eccentric
310*8, 330*8, 350*8, 370*8, 390*10, 410*35
SLDL 60*10 70*10 75*8
Db lunges 10kg*10/10/10

 

[sazuro]

Leg press. 3s eccentric. A favorite of Meadows hahaha!

 

[derrickgyn]

The leg press at CF is not really suited for eccentrics leh. ROM is too small..i've used a plate loaded version, feels much better.

 

[derrickgyn]

29/07/13
Machine press 98kg*10 105kg*10 111kg*10 118kg*6
Low incline smith press 60*8 65*8 70*7+50*5+40*4
Flat db press 20kg*15/12/12
Pec deck+incline pushup 46kg*10/10 41kg*10
15/10/9
Strict lateral raises 14kg*10/10/10/10
Chest supported rear delt flyes 8kg*30/30/25/30