derrick's training log

[derrickgyn]

Im 173cm, 75k in my display pic.

 

[derrickgyn]

16/11/13
Lying leg curl
36kg*12 43kg*12 50kg*5+5
Back squat (belt)
110kg*8 115kg*8 120kg*8 (PR)
Leg press (feet high) 4 sec ecc
6pps*10/10/10
Leg extension
43kg*15+36kg*10+30kg*10+23kg*10+20 partials

The 120*8 was fuking brutal.

 

[Ragemage]

Miring ur progress. But curious to know the reason for leaving out deadlifts in ur current routine.

 

[derrickgyn]

Miring ur progress. But curious to know the reason for leaving out deadlifts in ur current routine.

The last time I deadlifted was in around april..

Deadlifts are just notoriously hard to recover from. It's an odd exercise since its so taxing and cannot be done with sufficient frequency. In terms of back development, volume is definitely a top consideration, which the deadlift neither provides nor accommodates. (try doing a volume back workout after a heavy DL session..impossible! Wahaha) The extensive use of the hips, lower back and grip in deadlifting makes it a full-body movement, which is difficult to program into a training split involving frequency and volume.

From a bodybuilding perspective, I don't deadlift because:
1) I need volume for back. Deadlifting won't give me much in terms of that because I consider my legs to be the weak link for the DL. If I can get it off the floor, I can definitely lock it out.
2) Deadlifting will smoke my CNS..it won't be possible to squat 2x/week with a heavy DL session somewhere in between.
3) It will interfere with my recovery. A dilemma I had when was that if I did deadlifts, squatting would be out of the question for the next 2 days, minimum. Pressing would be out for 2 days as well (back is critical to pressing of any kind). Pulling..no way.
4) So, why not deadlift with a relatively lighter weight? I actually did band-resisted DLs for reps at a certain point, but I burnt out pretty quick.
5) Risk:benefit ratio. In this aspect the deadlift is probably the worst lift for me. Barring powerlifting, I don't see myself pulling anything above 80%. I just don't wanna run the risk of busting my spine (which is already beat up).

Yeah that sums up what I think. The deadlift is probably the most complex lift IMO. Its still something that I have problems doing with perfect form. Heavy weight = muscle, but heavy weight with bad form = injury.

BTW did you use to train at bishan CF?

 

[derrickgyn]

17/11/13
Weighted wide grip pullups
25kg*5/5/5/5, 25kg*5 (semi supinated)
1 arm bb row
20kg*12 25kg*12/12 27.5kg*12/12(PR)
Wide grip lat pulldown
54.5kg*10/10/10/10

Kind of stuck for pullups but rows are progressing well. Hmmm..met galapogos as well dat dere quads are a dead giveaway

 

[galapogos]

lol, nice meeting you too. mirin your upper body.

 

[Ragemage]

The last time I deadlifted was in around april..

Deadlifts are just notoriously hard to recover from. It's an odd exercise since its so taxing and cannot be done with sufficient frequency. In terms of back development, volume is definitely a top consideration, which the deadlift neither provides nor accommodates. (try doing a volume back workout after a heavy DL session..impossible! Wahaha) The extensive use of the hips, lower back and grip in deadlifting makes it a full-body movement, which is difficult to program into a training split involving frequency and volume.

From a bodybuilding perspective, I don't deadlift because:
1) I need volume for back. Deadlifting won't give me much in terms of that because I consider my legs to be the weak link for the DL. If I can get it off the floor, I can definitely lock it out.
2) Deadlifting will smoke my CNS..it won't be possible to squat 2x/week with a heavy DL session somewhere in between.
3) It will interfere with my recovery. A dilemma I had when was that if I did deadlifts, squatting would be out of the question for the next 2 days, minimum. Pressing would be out for 2 days as well (back is critical to pressing of any kind). Pulling..no way.
4) So, why not deadlift with a relatively lighter weight? I actually did band-resisted DLs for reps at a certain point, but I burnt out pretty quick.
5) Risk:benefit ratio. In this aspect the deadlift is probably the worst lift for me. Barring powerlifting, I don't see myself pulling anything above 80%. I just don't wanna run the risk of busting my spine (which is already beat up).

Yeah that sums up what I think. The deadlift is probably the most complex lift IMO. Its still something that I have problems doing with perfect form. Heavy weight = muscle, but heavy weight with bad form = injury.

BTW did you use to train at bishan CF?

I see...thks for sharing ur reasons. You know ur body best.

Yup...used to train there, now training at gymboxx bishan cc too. Mostly on weekday nights.

 

[derrickgyn]

18/11/13
Barbell curl
20kg*12/12 22.5kg*11 25kg*10 27.5kg*8 30kg*7
Seated db curl
12.5kg*8/8/6
High cable curl
8.75kg*8/6 6.25kg*6
1 arm preacher curl
30lbs*8 25lbs*8/8+5assist
Standing calf raise 4s stretch/hold
90kg*10/9/9/9
Seated calf raise 4s hold
50kg*10/10/10/10+40kg*5

 

[derrickgyn]

19/11/13
Low incline db bench (3)
30kg*6 35kg*6 40kg*7 42.5kg*2 40kg*3 35kg*6
Seated db press
27.5kg*7 25kg*7 22.5kg*6
Front db raises
8kg*10/10/10
Lateral raises
8kg*15/15/15
Face pull (7)*
16.25kg*12/12/12

Gah all my weight/reps dropped. Shouldn't have lowered my carbs.

 

[soteyh]

The mike chang ad is popping up next to your post - and your avatar looks exactly like the ad !

 

[BradenHeat]

*removed*

apologies

 

[derrickgyn]

20/11/13
Back squat (belt)
125kg*5 135kg*3 130kg*4 120kg*5
Lying leg curl*
43kg*12/12/8+5partials

Didn't do paused front squats today. Felt gassed after the heavy back squats. Have not recovered from saturday's rep session. 135 felt like 140. I couldn't keep my torso upright so i was pretty much doing good mornings on all my reps.

A gym idiot (or, just an idiot) encounter: people leave their stuff in the lockers without locking them. When i went to look for my bag i found someone else's bag in my locker and my own bag was deposited at the pigeonhole. I took out his stuff and threw it to the pigeonhole where he left my bag while I put my bag back into its original place. Goddamned, how inconsiderate and rude can people be.

 

[lee_tired_sheep]

Throw into the toilet bowl la

 

[galapogos]

I don't get it. You left your stuff in a locker unlocked?

 

[derrickgyn]

I don't get it. You left your stuff in a locker unlocked?

Yeah. They don't like bags lying around ledges and the floor so its either the locker/pigeonholes. But if you are actually going to pay to use the locker (i.e. Slot the coin and take the key), you get priority over whoever else's stuff is inside.

 

[certainsum1]

Yeah. They don't like bags lying around ledges and the floor so its either the locker/pigeonholes. But if you are actually going to pay to use the locker (i.e. Slot the coin and take the key), you get priority over whoever else's stuff is inside.

are you aware that someone can actually put their stuffs inside the locker without realizing that your bag is inside, and then lock it?

 

[BradLee]

Yeah. They don't like bags lying around ledges and the floor so its either the locker/pigeonholes. But if you are actually going to pay to use the locker (i.e. Slot the coin and take the key), you get priority over whoever else's stuff is inside.

I still dun get it. So when u said "A gym idiot (or, just an idiot) encounter: people leave their stuff in the lockers without locking them." The people here include yourself?
so u did not lock and he took out your bag put at pigeonhole, then put his bag in that locker and he also did not lock?? if he did lock,how r u going to open?

 

[sazuro]

Where's my popcorn. Damn it.

 

[derrickgyn]

I still dun get it. So when u said "A gym idiot (or, just an idiot) encounter: people leave their stuff in the lockers without locking them." The people here include yourself?
so u did not lock and he took out your bag put at pigeonhole, then put his bag in that locker and he also did not lock?? if he did lock,how r u going to open?

He didn't lock. If he did then it would've been fine..even though there were plenty of empty lockers around.

My first sentence was to describe the context of the gym and its practices. Practically everybody puts their belongings without locking the lockers. It is gymmboxx's policy to not have personal belongings lying around the gym floor.

 

[derrickgyn]

are you aware that someone can actually put their stuffs inside the locker without realizing that your bag is inside, and then lock it?

Yeah but it would take a serious case of mental retardation for someone to do that. I think its pretty damn obvious when there is a huge crumpler bag containing bands, chalk, leather belt and do wins.