derrick's training log

[Bear943]

Still progressing I see. Btw pull ups are ridiculous. Good job.

 

[derrickgyn]

21/08/13
Isohold db curl
10kg*8/8/8/8
Isohold ez bar curl
Bar+20kg*4/4/4/4
Db preacher curl 4 partials
8kg*10/10/10/10
Rope extensions
18.75kg*20/20/18 16.25kg*15
Isohold Lying tricep extension
Bar+17.5kg*6/6/6/6
Decline CGBP
60kg*14 70kg*9/6 60kg*10+2/2/1
Seated calf raise 2sec flex 3 sec eccentric
50kg*12 55kg*12 60kg*12+40kg*20/20(full reps/partial reps)
1 arm alt db curl 12.5kg
25reps/arm

 

[derrickgyn]

Still progressing I see. Btw pull ups are ridiculous. Good job.

Haha thanks! It's all about the journey..not the destination.

Still remembered when i started out with SS on the recommendations of the guys here. Everyone starts somewhere i guess.

Hopefully i will be lifting well into my 30s and 40s.

 

[derrickgyn]

23/08/13
Low incline db press
30kg*12 32.5kg*9 35*6/6
Incline bb press
70kg*6 75kg*5 80kg*6 60kg*8
Pullups *20
Machine press
115lbs*10 135lbs*8+95lbs*6+75lbs*6
Flat db fly+press
12.5kg*8+17.5kg*8
12.5kg*8/8
12.5kg*8/8
Lateral raises 17.5kg*12/12/10/50partials
Bent over rear delt db swings
10kg*30/30/30/40

 

[derrickgyn]

24/08/13
A1) Machine curls 6+4
40lbs*5
A2) Rope extensions 10
21.25kg*5
B1) Incline bench db curl 10+4
12.5kg*5
B2) Lying triceps extension 12
Bar+20kg*5
C1) Ez bar curl total 40
Bar+20kg*10/5/5/5/5/5/5 310s
C2) Overhead rope extension
23.75kg*12+18.75kg*7+16.25kg*5
Alt db curl 12.5kg*8/8/8

 

[derrickgyn]

25/08/13
AM session
Lying leg curl
36kg*12/12/12+23kg*12+18kg*12
Back squat
120kg*5/5/5
Leg press 3 sec eccentric
O*8 6pps*8 7pps*8 8pps*8 9pps*8 10pps*6
Romanian deadlift
85kg*8 90kg*8 95kg*8 100kg*6
Leg extension w flex and bottom partials
36kg*15/15/15+15/15/15

PM session
30kg*20 36kg*9 30kg*10
Leg press for 2mins
2pps*120/105
Squat 60kg
Back*12 front*12 back*12
Leg extension
30kg*20/20/20

 

[derrickgyn]

Did not post because some *******u*ker reported my selling threads and i got banned for it, without even being aware that i've broken the rules.

Selling of supplements is not allowed.

Advertising iherb code in signature is also not allowed.

Simi *******. Whichever humji ** that made the report, i will find you and i will deal with you.

 

[derrickgyn]

26/08/13
AM session
Machine press
155lbs*10/10 175lbs*7
Incline smith press 4th notch
75kg*8 80kg*7 85kg*5+60kg*9+50kg*9+40kg*12
Flat db press
32.5kg*9 35kg*5 30kg*8 27.5kg*8
Squeeze press+cable crossover 8reps
30lbs*8+13.75kg*8 3 sets
Lateral raises
12kg*25

PM session
Low incline db press
30kg*12 32.5kg*10 35kg*7 37.5kg*4
Incline bb press
70kg*6 75kg*6 80kg*5 82.5kg*6 70kg*8+50kg*5+40kg*4
Overhead press
40kg*9/9/9
Flat db twist press
15kg*12/12
Lateral raises
12.5kg*20/20

 

[derrickgyn]

27/08/13
AM session
1 arm DB row
22.5kg*12 27.5kg*10 40kg*8/8/8 42.5kg*10
1 arm BB row
10kg*10 15kg*8 17.5kg*8 20kg*8/8/10
Seated cable row
98kg*8 107kg*8 116kg*8+89kg*8+70kg*10+52kg*12
Weighted partial pullup semi sup grip
+10kg*8/8/8 BW*8
1 arm pulldown w flex
36.5kg*10/10/10

 

[derrickgyn]

27/08/13
PM session
1 arm db rows
30kg*20/20/20
Smith machine bent over row
60kg*5 80kg*8/8/8/10+40kg*12
D-handle seated row
43kg*12/12 52kg*12/12+1 arm 20kg*12/12
Wide grip seated row
52kg*12 61kg*12 70kg*12 79kg*8+61kg*10+43kg*12
Chin ups
10/9/8

 

[derrickgyn]

29/08/13
AM session
Low incline db press
30kg*10 32.5kg*10 35kg*8 37.5kg*7
1 arm dumbbell row
40kg*10/10/10/15
Incline bench press
60kg*5 70kg*5 75kg*5 77.5kg*5
1 arm barbell row
20kg*10/10/10/12
Low incline smith press
70kg*8 75kg*8 80kg*8+55kg*12+40kg*12
Seated cable row
70kg*8 79kg*8 89kg*8+70kg*8+52kg*12

PM session
Lying leg curl
36kg*12/12/10+23kg*12+18kg*12
Back squat
100kg*5 110kg*5 120kg*5 130kg*4 140kg*1
Leg press
5pps*20 6pps*20/15+5pps*15+4pps*15+3pps*12
Leg extension w flex
43kg*15/15/15+25partials
Lying leg curls
23kg*20

Plenty of PR, unexpected since i'm intentionally overreaching.

 

[derrickgyn]

Back from a 10 day holiday overseas. Plenty of food and rest.

09/09/13
Low incline db press
30kg*10 32.5kg*8 35kg*7 30kg*8+25kg*5
Incline bench press
60kg*5 70kg*6 75kg*6 80kg*6+60kg*5
Machine press
115lbs*10 135lbs*10+115lbs*10+60lbs*12
Low incline db fly
12.5kg*10/10/10
Lateral raises
12.5kg*15/15/15/15
Rear delt cable flye
6.25kg*10 3.75kg*12/12/12

Session was much better than expected. Db press didnt drop much, incline bench was a PR maintained. The isolations however, dropped. Ah well. Also had much better pumps, and more explosiveness.

 

[derrickgyn]

10/09/13
1 arm db row
40kg*12/12/12/12
1 arm bb row
10kg*12 15kg*10 20kg*10 22.5kg*10 25kg*10
Seated cable row
79kg*8 89kg*8 98kg*6 79kg*10+61kg*10+52kg*12+43kg*15
Wide grip partial weighted pullup
10kg*8/8, neutral 10kg*8+bw*5
1 arm pulldown
34kg*12 43kg*12 34kg*20
1 arm db row
30kg*20/15

 

[derrickgyn]

Isohold db curl
8kg*10/10/10/10
Isohold ez bar curl
Bar+20kg*4/4/4/4
Machine curl +4partials
25lbs*8 20lbs*10/9/9
Rope extensions
16.25kg*20/20 13.75kg*16 11.25kg*20
Lying tricep extension
Bar+15kg*6/6/5/6
CGBP
60kg*12 70kg*10 80kg*5+70kg*3+60kg*3

 

[derrickgyn]

14/09/13
Lying leg curl
23kg*10/10/20+18kg+20
Back squat
100kg*5/5/5 80kg*5/5 60kg*5
Leg press 3 sec eccentric
3/4/5/6pps*8, 7pps*8/8/8
Romanian deadlift
80kg*8 90kg*8 100kg*8
Leg extensions with flex
36kg*12/12/12+10partials

 

[Beastosterone]

bro, really admire your fighting spirit on a daily basis

 

[derrickgyn]

bro, really admire your fighting spirit on a daily basis

That's random haha but thanks. My workout sucked balls today. I squatted 120*8 for 3 sets at my best, 120*5 for 3 recently. But today only 100*5..

 

[derrickgyn]

15/09/13
Alt db curl 4x10 3sec
12.5kg*10/10/10 10kg*10
Ez bar curl 4x8 4sec
Bar+5kg*8 +6.25*8/8 +7.5kg*
Cross body hammer curls 4x8 3 sec
12.5kg*8/8/8 10kg*8
Donkey calf raises 3x30
+20kg*30/30/30 1 set for time
Hanging leg raises 3x25
Pulldown crunches 3x15
61kg*15/15/15
Incline sit ups 3x25

 

[derrickgyn]

16/09/13
Low incline db press (3)
30kg*12 32.5kg*9 35kg*6/5
Incline bench press
60kg*5 70kg*5 75kg*6 80kg*6+60kg*5
Machine press
135lbs*11+115lbs*5+95lbs*3+75lbs*4
Machine 1 arm fly
60lbs*15/15/15
Lateral raises
15kg*15/15/11
Seated db press
17.5kg*5 15kg*6 12.5kg*9
Cable rear delt fly
3.75kg*15/15/15

 

[derrickgyn]

17/09/13
Pull up
10/10/10
1 arm db row
30kg*10 42.5kg*10/10/10/12
1 arm bb row
20kg*10 22.5kg*10 25kg*10/10
Medium grip seated cable row
70kg*8 61kg*10/10/10
Wide grip partial pullup
8/8/8
Medium grip lat pulldown
52kg*8
1 arm pulldown 34kg*15 27kg*15
Dumbbell shrugs
27.5kg*12 22.5kg*14 22.5kg*13