derrick's training log

[derrickgyn]

31/07/13

1 arm bb row+meadows rows
22.5*8+30*6
22*5*8+30*6
22*5*8+22.5*8
22.5*8+22.5*10
Seated cable row
96kg*8/8/8/8
Stretch db rows 20*15
Deadhang pullups 10/9/6 partials
Tbar rows*
50kg*10
55kg*10
60kg*10
65kg*10 40kg*10 20kg*10

 

[derrickgyn]

02/08/13
Incline db press 20kg*15/15/20
Incline bb press 72.5kg*8 75kg*8 77.5kg*6 60kg*6+1+1+1
Machine squeeze press+1 arm press
71kg*10+8
64kg*10+8
57kg*10+8
Flat bench press 42.5kg*12/12/12/12
Partial lateral raises 16kg*25/25 14kg*25/25+10kg*10 full reps
Bent over rear delt flyes 8kg*30/25/25/30
Wide grip OHP 30kg*12/12/12

 

[sazuro]

Bro try this for rear delts, done as a giant set.

Rear Delt flyes, 30 reps.
Band face pulls, 12 reps.
Spider crawls, 10 down and 10 up.

The burn is just orgasmic.

 

[derrickgyn]

03/08/13

A1) Machine curls 6+4
27kg/27kg/27kg/23kg/23kg
A2) Tricep rope ext 10
130lbs/120lbs/110lbs/110lbs/110lbs
B1) Cross body hammer curl 10+4
12/12/12/12/12
B2) Skullcrushers 12
15/15/15/15/15
C1) CG bb curl 40 total reps
22.5kg 2m40s
C2) Overhead rope extensions 2 drop sets
90*12 70*12 55*6+4

 

[derrickgyn]

04/08/13
1 leg standing leg curl 65lbs*12/12/12+50lbs*12+40lbs*12

Back squat 105kg*8/6/8

Extra exercise: Overhead press 60kg*8/8 (long rest)9/7 (long rest) 8/6

Leg press 3sec eccentric
350lbs*8 370lbs*8 390lbs*8 410lbs*8, pump: 410lbs*40

Romanian deadlift 60kg*10 70kg*10 80kg*10 85kg*10

Db lunges 12kg*10/10/10

 

[derrickgyn]

04/08/13 PM session
1 leg standing hamstring curl 65lbs*12/12/12+60lbs*8+55lbs*8
Deadstop back squat from pins (deep) 60kg*6/6/6/6/6

 

[derrickgyn]

05/08/13
Machine press 105kg*10 111kg*10 118kg*8
Low incline smith press 62.5kg*8 67.5kg*8 72.5kg*8+50kg*8+40kg*7
Flat db press 20kg*15/15/12

Pec deck+incline pushup
50kg*10/10 46kg*10
BW*10/8/6

Tricep rope overhead ext 80lbs*12/12/12+70lbs*7+60lbs*4
Strict lateral raises 14kg*12/12/12/12
Bent over rear delt flyes 8kg*30/30/30/30
Wide grip OHP 25kg*20/18/12

 

[derrickgyn]

06/08/13
1 arm bb row+meadows row
25kg*8+8
25kg*8+8
25kg*10+8
25kg*10+10
Seated cable row*
100kg*8/8/8
100kg*8+82kg*10+68kg*12
Deadhang pullups
7/7/7
Tbar row
50kg*10
55kg*12
60kg*12
65kg*12+40kg*12+20kg*10
1 arm DB row*
20kg*40

 

[derrickgyn]

07/08/13
Isohold curls
8kg*8/8/8/8
Isohold bb curls
22.5kg*4/4/4/4
Bb reverse curls
17.5kg*10/10/10/10
Rope extension
65lbs*20/20/20/20
Isohold lying extensions
10kg*8/8/8/8
Close grip pushups
30/20/18/18
Alt DB curl
16kg*10/8/6

 

[derrickgyn]

09/08/13
Low incline db bench
30kg*12/12/9/9
Incline bench press
60kg*5 70kg*5/5/5 72.5kg*5 75kg*6
Machine press 2s flex
155lbs*6 135lbs*7+115lbs*4+95l bs*3
Pec deck
75lbs*8 95lbs*12 115lbs*10
Lateral raises 12.5kg*13/14/12/12+20 partials
Chest supported rear delt
9kg*30/30/30/30
Machine rear delt
60lbs*20/20/20/20
Alt db curl
12.5kg*25
Cross body hammer curl
12.5kg*15
Standing db shoulder press
12.5kg*20

 

[derrickgyn]

10/08/13
A1) Machine curls 6+4
30lbs, 35lbs, 35lbs, 30lbs
A2) Tricep rope extension 10
45lbs, 45lbs, 45lbs, 45lbs
B1) Cross body hammer curls 10+4
12.5kg, 12.5kg, 12.5kg
B2) Skullcrushers 12
12.5kg, 12.5kg, 12.5kg
C1) Ez bar curls 40 reps total
12.5kg, 6/6/6/6/6/5/5 in 200s
C2) Overhead rope extension 10rm 2x drops
21.25kg*10 18.75kg*8 13.75kg*10

1min rest in between supersets. FINALLY AN EZ BAR THAT I CAN CURL AND NOT KILL MY WRISTS!!!

BICEPS MACHINE WAS AWESOMEEE

 

[derrickgyn]

11/08/13
Lying leg curl
23kg*12/12/12+18kg*12+14kg*12
Back squat
110kg*8/8/9
Leg press 3s eccentric
240lbs*8 260lbs*8 280lbs*10 300lbs*10 300lbs*22
Romanian deadlift
75kg*8 80kg*8 85kg*8
Trap bar deadlift
Bar+40kg*12/13/16

 

[derrickgyn]

12/08/13
Machine press
135lbs*10/10 155lbs*10 175lbs*4+135lbs*3
Incline smith press 4th notch
70kg*8 75kg*8 80kg*6+60kg*4+50kg*5
Flat db press
22.5kg*10 25kg*10 27.5kg*10 30kg*7 32.5kg*5+22.5kg*7
Pec deck+pushup
95lbs*10+14
95lbs*10+10
95lbs*10+7
Lateral raises
15kg*12/12/12
Seated calf raise 2 sec flex 3 sec eccentric
30kg*12 35kg*10 40kg*10
Bent over rear delt flyes
9kg*30/30/24+6/+30
Machine rear delts 1s flex
60lbs*15/15/15/15

 

[derrickgyn]

13/08/13
1 arm DB row + 1 arm BB row 4*8
35kg+15kg
35kg+15kg
35kg+15kg
35kg+17.5kg
Seated cable row 4*8
89kg*8 98kg*8/8/8+79kg*8+61kg*8
Partial weighted wide grip pullup 3*8
20kg*6 20kg*5 15kg*6
Meadows row 3*12
20kg*12/12/12
Bent over bb row 3*8
70kg*8/8/8
Seated calf raise 2sec flex 3s eccentric
35kg*12 40kg*12 45kg*11
Band hypers 3*20

 

[derrickgyn]

14/08/13
Isohold dumbbell curls
9kg*8/8/8/8
Isohold ez bar curls
Bar+15kg*4/4/4/4
Tricep rope extension
20kg*20/20 14kg*20/20
Isohold lying tricep extensions
Bar+12.5kg*6/6/6/6
Reverse curl with 4 partials
20kg*12/10/10/10
Overhead dumbbell extension
27.5kg*12/12/12/11

 

[derrickgyn]

Low incline db press*
30kg*12 32.5kg*8 35kg*6 25kg*10
Incline bench press
70kg*6 75kg*6 80kg*6 70kg*7
Machine press
115lbs*10 135lbs*7+115lbs*4+95lbs*3+partials
Db flyes+flat bench press 8 reps
12.5kg+40kg*3 sets
Lateral raises
17.5kg*10/10/8 15kg*12
Cable rear delt
6.25kg*12/12/12/12
Band face pulls (flex rear delts)
12/20/20/20

 

[derrickgyn]

17/08/13
A1) Machine curl 6+4 4sec eccentric
35lbs, 35lbs, 35lbs, 35lbs
A2) Tricep rope ext 10 reps
20kg, 20kg, 20kg, 20kg
B1) Crossbody curl 10reps+4partials
15kg, 15kg, 15kg, 15kg
B2) Skullcrusher
Bar+15kg, 15kg, 15kg, 15kg
C1) EZ bar curl 40 reps total
Bar+15kg*6/6/6/6/6/5/5 220secs
C2) Overhead rope extension 2 dropsets
21.25kg*12 18.75kg*8 13.75kg*12
Seated calf raise 2sec flex 3 sec eccentric
40kg*12 45kg*12 50kg*10

 

[derrickgyn]

18/08/13
Lying leg curl
30kg*12/12/12+18kg*12+14kg*12
Back squat
115kg*8/6/6
Plate loaded leg press 3 sec eccentric
160kg*8 180kg*8 200kg*8 220kg*8 220kg*20 (pump set)
Romanian deadlift
80kg*8 85kg*8 90kg*8
Trap bar deadlift
20kg a side *15/15/15

 

[derrickgyn]

19/08/13
Machine press
135lbs*10 155lbs*10 175lbs*10 (PR)
Incline smith bench press 4th notch
70kg*8 75kg*8 80kg*8+60kg*8+50kg*8 (PR)
Flat db press
25kg*10 30kg*10 32.5kg*6/6 (PR)
Squeeze press + cable crossover
30lbs*10+20kg*8 x3 sets
Lateral raises 15kg*12/15/15/15
Cable rear delt flye + machine rear delt flye
6.25kg*12 + 60lbs*15 x3 sets
Wide grip OHP 30kg*12/12/12
Seated calf raise 2s flex 3s eccentric
45kg*12 50kg*12 55kg*12+40kg*22 (pump set)

 

[derrickgyn]

20/08/13
1 arm Db row + 1 arm Bb row
35kg*8+17.5kg*8
35kg*8+17.5kg*8
35kg*8+17.5kg*8
35kg*10+17.5kg*8
Seated cable row
89kg*9 98kg*8 107kg*8 98kg*8+79kg*8+61kg*8+52kg*10
Weighted partial wide grip pullup
+10kg*8 neutral: 8/8
1 arm lat pulldown 1 sec flex
34kg*12/12/12
Wide grip seated row
52kg*12 61kg*12/12/12+52kg*12+43kg*12
Kroc rows
30kg*20/20/25