derrick's training log

[derrickgyn]

18/09/13
A1) Alt db curl 4x10
12.5kg*10/10/10/10
B1) Rope extensions 4x10
21.25kg*10/10/10/10
A2) Ez bar curl 4x6
Bar+10kg*6/6/6/6
B2) Lying tricep extensions 4x6
Bar+10kg*6/6/6/6
Close grip barbell curl 3x12
15kg*12/12/12
Ez bar negatives 5x3
Bar+15kg*3/3/3/2
Machine curl 2 arms
30lbs*15 40lbs*12 55lbs*7+12 partials

 

[derrickgyn]

19/09/13
Wide grip pullups
10/10/10/8/7/7/7/6/6/6
Neutral grip chin ups
7/6/6/5/5/5/5/5/4/4

 

[derrickgyn]

20/09/13
Low incline db press (2)
30kg*12 32.5kg*12 35kg*8
Low incline smith press (3)
70kg*8 80kg*8 85kg*5+60kg*8+45kg*9
A1) Pec deck*
75lbs*12/12/12
A2) Flat db bench*
20kg*10/8/4
Partial lateral raises
20kg*35/35/35
Lateral raises
12.5kg*10/10/10
Cable rear delt flyes
6.25kg*10/10
Machine rear delt flyes
45lbs*30/25
Bent over flyes
5kg*30/30

 

[soteyh]

19/09/13
Wide grip pullups
10/10/10/8/7/7/7/6/6/6
Neutral grip chin ups
7/6/6/5/5/5/5/5/4/4

20 sets?? *picks up jaw from floor*

 

[liftstrong]

wow. do you not have rest days in between? you just trained for a week straight.
whats your split like now?

 

[derrickgyn]

Hmm, come to think about it..nope. My split:
Chest/delts (chest emphasis)
Back
Biceps/tris (biceps emphasis)
Back (pullups at fitness corner)
Chest/delts (chest emphasis)
Legs
Biceps/calves/abs

 

[liftstrong]

do you participate in any other physical activity? ie recreational soccer/basketball etc? it seems to me that it would be hard to recover.

 

[derrickgyn]

Nope. I suck at sports.

So I lift heavy things and put them down.

Recovery is not a huge issue for me because I make sure my intraworkout is overpowered. Lol!

 

[derrickgyn]

21/09/13
Lying leg curl
30kg*12/12/12+23kg*12+18kg*12(+12 partials)
Back squat
100kg*5/5/3/3
Romanian deadlift
85kg*8 60kg*12/10/10
Db lunges
15kg*8/8/8
Leg extensions w flex
43kg*12/12/12+8 partials
Lying leg curl
23kg*12/12/8+5partials and negatives
Donkey calf raises 2 sec pause 2 sec flex
+30kg*25/25/25
Standing calf raises 2 sec pause 2 sec flex
+30kg*25/25/25

 

[derrickgyn]

22/09/13
Alt db curl 4 sec
15kg*8/8/8/7
Ez bar curl 4 sec
Bar+10kg*7/6/6/6
Hammer curl 3 sec
12.5kg*6/6/6
Cable bar curl
11.25*10/10/10
Donkey calf raises 2 sec flex/stretch
+40kg*25/25/25
Hanging leg raise
25/25/25
Pulldown crunch
61kg*20/20/20
Cable crunch
34kg*30 52kg*15/15

 

[derrickgyn]

23/09/13
Low incline db press (1)
30kg*10 32.5kg*10 35kg*9 37.5kg*6+1
Incline bench press
60kg*6 70kg*5 75kg*1+60kg*3 (???) 60kg*3
Flat db press
20kg*8
1 arm pec fly
75lbs*15/15/15
Lateral raises
15kg*15/15/15+12.5kg*30 (partials)
Cable rear delt fly
9kg*15/15/15
Lying tricep extension
Bar+10kg*10/10/10
Machine rear delt fly
45lbs*30 60lbs*30 75lbs*25

 

[derrickgyn]

24/09/13
1 arm db row
20kg*20 30kg*16 40kg*12 45kg*10 50kg*8 (left 6+2)
Pullups
10/9/7
Seated cable row
61kg*8 70kg*8 79kg*8 81.5kg*8/8/8
1 arm bb row
10kg*12 12.5kg*12 15kg*12 16.25kg
Band deadlift
60kg*10/10/15+10 (no bands)
Banded hyperextensions
20/20/20/30+20 (no bands)
Alt db curl
12.5kg*10/10

 

[derrickgyn]

25/09/13
A1) Alt db curl
15kg*10/10/10/9
A2) Rope extensions
23.75kg*10 21.25kg*10/10/10
B1) Ez bar curl
Bar+11.25kg*6/6/6 12.5kg*6
B2) Lying triceps extension
Bar+11.25kg*6/6/6 12.5kg*6
Close grip bb curl
17.5kg*12/12/12
Ez bar negatives
Bar+20kg*7s/7s/5s
Ez bar curl 21s
Bar+5kg 7/7/7, 7/7/7, 7/7/7
Lateral raises to ears
12.5kg*15/14

 

[derrickgyn]

26/09/13
Wide grip pullups
10/10/10/9/8/8/7/7/6/6
Neutral grip chinups
6/6/6/6/6/6/6/5/4/3

 

[derrickgyn]

27/09/13
Machine press 15, 12, 10, 8
75lbs*15 115lbs*12 155lbs*10 175lbs*7
Low incline smith press 12, 10, 8
60kg*12 70kg*9 80kg*4+60kg*4+40kg*10
Flat db press 12, 10, 8
22.5kg*12 25kg*10 27.5kg*6 30kg*6
Pec minor dip
Bw*10 +10kg*10/10/8+10 BW
Giant set: partial, full, extended ROM
25kg 12.5kg 6kg
12/12/12
12/12/12
12/10/10
Machine rear delt flyes
95lbs*17 75lbs*17 60lbs*20
Band face pulls
20/20/20

 

[derrickgyn]

28/09/13
Front squat
60kg*5 70kg*5 80kg*5 90kg*2/2/1 80kg*1+5 (back squat)
Paused back squat
60kg*8
Lying leg curl
36kg*12/12/12
Romanian deadlift
60kg*15 70kg*12 80kg*10 90kg*8
Power clean from floor
60kg*5/5/5
Leg extensions with flex
30kg*15/15/15+23kg*15+20partials
Standing calf raises
+40kg*25/25/25, BW*100

 

[derrickgyn]

29/09/13
Alt db curl 4sec
17.5kg*6/5/5/4
Ez bar curl 4sec
Bar+12.5kg*6/5+1/5/5+1
Hammer curl 3 sec
12.5kg*6/6/6
Seated calf raise 2/2
40kg*25/25/30
Standing calf raise 2/2
+20kg*30/30/30
Hanging leg raises
25/25/25
Pulldown crunches
70kg*15/15/15
Decline situps
50

 

[derrickgyn]

30/09/1
3Low incline db bench (3)
30kg*12 35kg*10 40kg*3+2 35kg*6
Incline bench press
60kg*5 70kg*5 75kg*5 80kg*5+1
Machine press
135lbs*8+95lbs*4+75lbs*4
1 arm pec fly
75lbs*15/15/15+10 partials
Double rope extensions
14kg*15/13/10
Overhead rope extension
14kg*12/12/12
Lateral raises
17.5kg*12/12/9+3+30partials
Cable rear delt
9kg*15/15/15

Hmm..my incline db press is stronger than my flat db press..

 

[derrickgyn]

01/10/13
1 arm db row
25kg*12 30kg*15 40kg*15 45kg*12 50kg*9
Wide grip pullup with flex
10/8/7
Seated cable row
70kg*10 79kg*10 81.5kg*10 84kg*10 85.25kg*10+79kg*8+70kg*8
1 arm bb row
10kg*15 12.5kg*12 15kg*12
Banded deadlift
70kg*10 80kg*10 90kg*10+(no bands) 80kg*10+70kg*9
1 arm pulldown
27kg*15/15/15

 

[derrickgyn]

02/10/13
A1) Incline cable curl
8.75kg*10 6.25kg*10/10/10/10
B1) Double rope extension
16.25kg*15 18.75kg*10/10/10/10
A2) Ez bar curl
Bar+13.25kg*6/6/6/6
B2) Lying tricep extension
Bar+13.25kg*6/6/6/8
Reverse grip bb curl + straight bar curl
20kg*8+6/8+5/8+5
Incline bench db curl (6)
8kg*8/7/7