derrick's training log

[derrickgyn]

04/11/13
Barbell curl
20kg*10 22.5kg*10/10/8
Machine preacher curl
40lbs*12 55lbs*10/10/8
Seated db curl*
5kg*12/8(occ) 12kg*8/7

 

[derrickgyn]

05/11/13
Low incline db press (3)
30kg*6 35kg*6 40kg*8/6/5/4 (PR!)
Seated db press
25kg*10/8/6 22.5kg*6 (PR!)
Face pull with hold (7)
13.75kg*10/12/12
Ez bar cable upright row
8.75kg*15/12/20

PRed for both incline db and seated db presses. 40*6 to 40*8 and 22.5*8 to 25*10. Adapting fast..

 

[derrickgyn]

06/11/13
Back squat (belt)
110kg*5 115kg*5 120kg*5 125kg*5 130kg*3
Paused front squat
80kg*3 82.5kg*3/3/3/2
Lying leg curl
36kg*12 43kg*12 50kg*7+1

 

[derrickgyn]

07/11/13
1 arm DB row
40kg*8 50kg*8/8/8/5+3
Wide grip lat pulldown
70kg*8/8/8/8
Close neutral grip pulldown
45.5kg*10/10/10/10

 

[derrickgyn]

8/11/13
Flat bench press
85kg*6 87.5kg*6 90kg*6 92.5kg*6 (zzz spotter helped for the whole set)
Overhead press
50kg*8/7/8/8
Dips
20/14/12

 

[derrickgyn]

9/11/13
Lying leg curl
36kg*12 43kg*12/12
Back squat (belt)
100kg*8 110kg*8 115kg*8
Leg press (hamstring) 4sec
8pps*10 9pps*10/10 7pps*10
Lying leg curl
36kg*12/12/12

Upper back wasn't tight enough for my 115. Had to jump to readjust the bar, affecting my tightness. Gah.

 

[derrickgyn]

10/11/13
Weighted pullup
20kg*6/6/6/6
1 arm bb row
20kg*10 25kg*10/10/12
Wide grip lat pulldown
57kg*10/10/10/10

 

[derrickgyn]

11/11/13
Barbell curl
20kg*12 22.5kg*10 25kg*9 27.5kg*7
Machine preacher curl
55lbs*12 60lbs*8 70lbs*8 (assisted)
Seated db curl
10kg*8/8/8
Pinwheels
12.5kg*8/8/8
Standing calf raise 4sec flex/stretch
80kg*10/10/10/10
Seated calf raise 4sec flex
50kg*10/10/10/10

 

[addict951]

Wah, derrick, ish that you in the avatar?
like jin tua jiak liaonow ish weigh how much liao?

 

[derrickgyn]

Wah, derrick, ish that you in the avatar?
like jin tua jiak liaonow ish weigh how much liao?

Big in the picture only i'm 75.5kg on an empty stomach.

 

[derrickgyn]

12/11/13
Low incline db press (3)
30kg*6 35kg*6 40kg*6/6 42.5kg*3 40kg*4
Seated db press
25kg*10 27.5kg*8/4 25kg*6
Face pull (7)
13.75kg*15/15/15/15
Ez bar cable upright row
11.25kg*15/15/15/15

Yay passed my basic theory test. Workout wasn't very good, only the 27.5kg*8 was a PR..db press was just off technique wise.

 

[derrickgyn]

13/11/13
Back squat
120kg*5 130kg*4 (PR) 140kg*3 (PR!!!) 150kg*1
Paused front squat
85kg*2/2/2/2/2/2/2
Lying leg curl
43kg*12/10+2/6+2

Down with the flu..

But still PRed! 140*3 is prob my all time best. Stoked.

 

[derrickgyn]

 

[pinkcow]

nice ass to grass squat. pity i cant go so low as i tore my acl

 

[derrickgyn]

14/11/13
1 arm db row
20kg*8 30kg*8 40kg*10 42.5kg*10 45kg*10 50kg*10 & 6+4
Wide grip lat pulldown
72.5kg*8/8/8/8
Close neutral grip pulldown
48kg*10/10/10/10
Standing calf raise 4sec hold/flex
90kg*10/10/10/10

 

[soteyh]

Is the video at TP Safra?

 

[derrickgyn]

Nope its gymbox at bishan cc.

 

[derrickgyn]

Flat bench press
90kg*8 92.5kg*6 95kg*5 97.5kg*4 (ALL PRs!!!!)
Overhead press
50kg*10 52.5kg*8 55kg*8 57.5kg*8 (ALL PRs!!!)
Dips
20/10/10 (booo)

Very pleased with my session today. Previous session i could barely get 90kg*6 on my own, got 90*8 today.

OHP last session was 50*8/7/8/8. I managed to not only increase the reps, but the weight along with it. Booyah!

 

[addict951]

then derrick, at 76kg, you ish how tall?

 

[Bag_man]

then derrick, at 76kg, you ish how tall?

First page have liao, 173 cm