derrick's training log

[derrickgyn]

03/10/13
Wide grip pullups
10/10/10/9/7/8
Neutral grip pullups
6/6/6/6/6/6

 

[derrickgyn]

04/10/13
Machine press
75lbs*15 115lbs*12 155lbs*12 175lbs*12
Low decline smith press
60kg*12 70kg*12 80kg*7+60kg*7+50kg*7+40kg*8
Flat db press
25kg*10 30kg*8 32.5kg*6+22.5kg*5+17.5kg*5
Pec minor dips
10/10/8
Lateral raise giant set
30/15/7
10/10/10
10/7/8
10/6/8
Lean away laterals
7kg*10/10/10
Cable rear delt
9kg*15/15/15
Bent over db fly
8kg*20/20/20

 

[derrickgyn]

05/10/13
Front squat
60kg*5 70kg*5 80kg*5 90kg*3/3/4 60kg*5/5/5
Lying leg curl
43kg*12/8 36kg*12+23kg*12+18kg*12+12partials
Romanian deadlift
60kg*15 70kg*12 80kg*10 90kg*8 100kg*6 60kg*
Dumbbell SLDL
17.5kg*12
Leg extension with flex
36kg*15/15/15/15+30kg*10+23kg*10+18kg*12+40 partials

I think I finally found the secret behind dat dere quad vascularity..

Quadruple drop sets on the leg extension!!!

 

[derrickgyn]

06/10/13
Alt db curl 4sec
20kg*4 17.5kg*6 15kg*7 12.5kg*8
Ez bar curl 4sec
Bar+15kg*5/4/3+1/5/5
High cable curl
3.75kg*15 6.25kg*12/12/12
Seated calf raise 4sec hold
30kg*25/25/25
Standing calf raise 4sec hold
40kg*20/20/20+20partials
Hanging leg raise
25/25/25
Pulldown crunches
61kg*15/15/15
Crunch machine
10/10/10

 

[derrickgyn]

07/10/13
Low incline db bench (3)
32.5kg*12 37.5kg*9 (flat) 40kg*5+1 37.5kg*6
Incline bench press
60kg*5 70kg*5 75kg*2+1/2+1
Machine press
135lbs*10+95lbs*11+75lbs*7+3partials
135lbs*7+95lbs*7+75lbs*3+5partials
1 arm machine fly
75lbs*15 95lbs*15/15/15+15partials
Double rope extension
14kg*15/15/12
Overhead rope extension
13.75kg*10/11/11
Lateral raises
17.5kg*15/15/11+13partials+12.5kg*12
Cable rear delt
14kg*12/12/12
Chest supported rear delt swings
8kg*50/50/100

 

[derrickgyn]

08/10/13
1 arm db row
27.5kg*12 32.5kg*17 42.5kg*15 47.5kg*12 50kg*9+2
Wide grip pullup
10/8/9
Seated cable row
79kg*11 81.5kg*11 84kg*11 85.25kg*12+79kg*8+70kg*8+61kg*8
1 arm bb row
5kg*15 10kg*15 15kg*12 16.25kg*12 17.5kg*12+12.5kg*8+10kg*8
Banded bb row
40kg*10 50kg*10 60kg*10 50kg*10

 

[derrickgyn]

A1) Incline cable curl
8.75kg*10/10/10/8
A2) Double rope extension
21.25kg*10/10/10/8
B1) Ez bar curl
Bar+15kg*6/6/6/6
B2) Lying tricep extension
Bar*+15kg*6/6/6/6
Incline db curl (6)
9kg*10/8/8
Seated calf raise 4 sec hold
30kg*25 32.5kg*25 35kg*22
Standing calf raise 4 sec hold
40kg*25/25/25+25partials

 

[derrickgyn]

11/10/13
Machine press
75lbs*20 115lbs*12 155lbs*12 175lbs*9 195lbs*3+0.5
Low decline smith press
60kg*12 70kg*12 75kg*10 80kg*9+60kg*7+45kg*9+40kg*9
Flat db press
30kg*10 32.5kg*5 25kg*8+20kg*5
Pec minor dips
12/10/10
Lateral raises giant set
35kg/15kg/8kg
10/10/10
10/10/10
10/10/10
Band lateral hold 5sec
5/5/5
Bent over db fly+band pull aparts
8kg/band
30+10/25+10/25+10
PM
Seated calf raise 4sec hold
40kg*20/20/18/18+40partials
Standing calf raise 4sec stretch
40kg*25/20/20/20+40donkey raises+30sec stretch

 

[derrickgyn]

12/10/13
Front squat
80kg*5 90kg*5 100kg*3/3/3/1
Back squat 1min rest
60kg*10/10/10/10/10
Lying leg curl
43kg*12/10 36kg*10/9+23kg*9+18kg*9+11partials
Romanian deadlift
60kg*12 70kg*8/8/8
Leg press
2pps*20 4pps*20 6pps*20 7pps*20
Leg extension with flex
43kg*15/15/15/12+36kg*9+30kg*9+23kg*9+20partials

Front squats went a lot better than expected. Have done back squats for 5 weeks, and 5x10 with 60kg left me pumped, shaking, and on the verge of cramping..

 

[derrickgyn]

13/10/13
Alt db curl 4
20kg*5/5 17.5kg*5 15kg*7
Ez bar curl 4
Bar+10kg*10/7/7/6
High cable curl
6.25kg*12/12/11
Incline cable curl
6.25kg*10/8/7
Seated calf raise 4sec hold
50kg*15/15/12/12
Hanging leg raise
30/30/30
Pulldown crunches
61kg*20/20/20
Dumbbell side bends
20kg*20/20/20

 

[derrickgyn]

14/10/13
Low incline db bench (3)
35kg*12 37.5kg*9 40kg*6/6+1
Incline bench press
60kg*5 70kg*5 75kg*4 77.5kg*2+2 50kg*7/6
Machine press
135lbs*1 (??)
Machine 1 arm fly
95lbs*12/12/12/12+13partials
Lateral raises
17.5kg*15/15/12+12.5kg*12 12.5kg*12
Double rope extension
14kg*15/15/15
Overhead rope extension
8.75kg*15/15/20
Cable rear delt
6.25kg*20/18/15
Bent over dumbbell swings
10kg*60/60/100

Db bench was a solid PR. Psyched up for last set and managed to get 6 instead of an expected 4/5. Spotter tells me he didn't help much for last rep so it makes it even better

Suddenly hit a wall on my machine presses though. Felt like my pec was gonna tear or something..felt strained. No strength so i skipped it.

 

[derrickgyn]

15/10/13
1 arm db row
35kg*12 40kg*15 42.5kg*15 45kg*15 50kg*10+40kg*9+32.5kg*10+25kg*12
Wide grip pullup
10/8/8
Seated cable row
79kg*12 81.5kg*12 84kg*12 85.25kg*12+79kg*9+70kg*10+61kg*12
1 arm bb row
10kg*15 15kg*15 17.5kg*15 20kg*12 22.5kg*10+17.5kg*8+12.5kg*8+10kg*8
Straight arm pulldown
11.25kg*15/15/15

 

[sazuro]

Whoa Derrick I'm like on the way to my first client and you're already done training -.-

What happened to overtraining, hahaha!

Edit - just saw date. Yesterday morning before our PF outing

 

[derrickgyn]

Hahaha yesterday was sick. Fuarking bloated now man.

 

[derrickgyn]

16/10/1
3A1) Incline cable curl
8.75kg*10/12/12/10
A2) Double rope extension
21.25kg*12/12/12/10
B1) Ez bar curl
Bar+10kg*10/12/12/12
B2) Lying tricep extension (2)
Bar+10kg*10/12/12/12
Incline bench db curl (6)
9kg*11/9/7
Behind the head curl
9kg*15 14kg*12/12
Dips
15/13/10

 

[derrickgyn]

18/10/13
Machine press
135lbs*15 155lbs*12 175lbs*10 195lbs*3+0.5
Flat db press
30kg*12 32.5kg*12 35kg*7
Low decline smith
60kg*12 70kg*11 75kg*9 80kg*5+60kg*7+45kg*7+40kg*8
Pec minor dips
50kg*15 57kg*15 64kg*15
Laterals: 12.5, 15, 17.5
10/10/8
10/8/6p
10/6/8p
Cable laterals
3.75kg*12/12/12
Chest supported db fly+band pullaparts
10kg*15+10
10kg*15+12
10kg*15+12
Seated calf raises 4sec hold
50kg*17/15/15/13

 

[derrickgyn]

19/10/13
AM session
Front squat
80kg*5 90kg*3 105kg*3/3/3/3
Back squat 1min rest
60kg*12/12/12/12/12
PM session
Seated leg curl
12/12/12
Rdl
60kg*12/12/12/12/12
Leg extension w hold
12/12/12
Db lunges
Some...
Chest press
Flat bench with chains

 

[derrickgyn]

20/10/13
Alt db curl 4
20kg*5/5/5/4+1
Ez bar curl 4
Bar+10kg*10/8/8/7
High cable curl
6.25kg*12/12/12/12
Incline cable curl
3.75kg*15/12/10
Behind the head curl
9kg*12/12/12
Seated calf raise 4sec flex
55kg*12/12/12/12
Standing calf raise 4sec flex/stretch
50kg*10/12/12/12/12
Hanging leg raise
30/30/30
Pulldown crunches
61kg*20/20/20
Crunches 5kg
10/10/10

 

[derrickgyn]

21/10/13
Low incline db bench (3)
30kg*10 35kg*12/8
Incline bench press
70kg*6/6/6
Lateral raise
12.5kg*20/20
Cable rear delt fly
6.25kg*15/15/15

Crappy workout. Deload i guess.

 

[derrickgyn]

22/10/13
1 arm db row
40kg*15/15/15/15
Wide grip lat pulldown
61kg*10/10/12
Seated cable row
79kg*13 81.5kg*13 84kg*13 86.5kg*13
1 arm bb row
15kg*15 17.5kg*15 20kg*15 22.5kg*14 25kg*10
Straight arm pulldown
11.25kg*15/15/15
Db arc row
15kg*12/12/12