derrick's training log

[galapogos]

So you're in Perth. No wonder I didn't see you at Gymboxx yesterday morning.

 

[Solaride]

Take good care there in Australia mate, the sun is blazing hot.

 

[derrickgyn]

Took an 11pm flight to brisbane so i only managed to get like 3hours of sleep with intermittent napping in between. Going to drive to gold coast tomorrow morning...squatting at night. I have no idea how i'm going to do it but there goes nothing

Yeah the sun is insanely hot, but its actually pretty cooling with wind. Still better than singapore's weather anyday.

 

[derrickgyn]

5/12/13
Back squat
120kg*5/5/5/4/3 100kg*8

Zz shag balls. 120 felt difficult. Used to do 100 for 15 too..

 

[derrickgyn]

7/12/13
A1) Flat bench press
90kg*8 95kg*4+1 100kg*2+1 90kg*6+1
A2) Weighted pullup
15kg*8 17.5kg*6 20kg*6 15kg*6
B1) Seated db press
22.5kg*10 25kg*10 27.5kg*7 (PR)
B2) Barbell row
80kg*10 85kg*10 90kg*10
Side laterals
15kg*15/15/12

Flat bench was better than expected on the first and last set. Seated db presses were a PR. Not used to doing chest/back together as a superset, its really demanding on the cardio department.

 

[derrickgyn]

9/12/13
Back squat
125kg*3 130kg*3 135kg*2 130kg*2 125kg*3 120kg*4
Lying leg curl
25kg*12 30kg*12 35kg*9+5+10

Trained at another gym this time. Squats were better than previous session but still not up to expectations. Lockout was good but really slow out of the hole.

 

[derrickgyn]

10/12/13
Seated overhead press
60kg*8/5/5
Seated db press
20kg*10 22.5kg*8 25kg*4
Lateral raises
12.5kg*15/15/15
Rear delt flyes
10kg*15/15/15
Standing calf raise 4sec eccentric
35kg*12/12/10
Front db raises
7.5kg*10/10/10+12lateral partials

 

[derrickgyn]

11/12/13
1 arm db rows 4x6-8
20kg*12 30kg*12 40kg*6 50kg*6/6/6/8(R)4(L)
Wide grip pulldowns 4x8-10
52.5kg*10 60kg*10 67.5kg*7 60kg*8
Chest supported rows 4x10-12
40kg*12/12
Cambered bar rows
40kg*12/12
Dumbbell preacher curl
10kg*10/10/6+9 assisted
Standing calf raise 2s/4s stretch/hold
40kg*10/10/10

 

[derrickgyn]

12/12/13
Low incline db press
20kg*10 30kg*10 35kg*6 40kg*7 42.5kg*4 40kg*5+1
Incline bench press
60kg*8 62.5kg*8 65kg*8 67.5kg*8+3+1 (rest pause)
Machine squeeze press
25kg*12/12/12
Standing calf raise 3s stretch/hold
45kg*10/10/10

Wow surprisingly good, despite having fell sick and having to live on 6hours of sleep. Should have gone for an 8th rep on the 40kg db press. Inclines were pretty damned smooth too. Getting back to hitting calves..slowly increasing volume and intensity so i dont get crippling DOMS.

 

[derrickgyn]

15/12/13
Back squat
120kg*5 130kg*3 140kg*1/1 130kg*3 120kg*5
Lying leg curl
36kg*12 43kg*12 50kg*6+6 partials
Leg press (feet high, 4s lowering)
5pps*10 6pps*10 7pps*10 8pps*10

Back in SG 6 flights and 15 days later. Weight went up a little but got leaner. Stoked. Great time to leave OZ too, since its 46deg now LOL

 

[Manganese]

Hey Derrick, is there a specific name for this program you're following? Or is it just a body-part split you designed yourself? My own lifting stats are marginally below yours and I'm looking for a hypertrophy routine to commit to for 4-5 months and see what the results are.

 

[derrickgyn]

Nope its just something i came up with. What i've been doing has worked marvelously for the past month (squat went from 120*5 to 140*3 but has since declined) in terms of strength gains, less hypertrophy. I will be using the same legs/chest/back/others split but with a 5 day rotation to get in more volume. A 3 day rotation works great for strength, but you gotta be extremely mindful of training volume.

Starting from now:
Legs
Chest
Back
Delts/arms/calves
Rest
Repeat.

With about 10-12 worksets/workout. Doing the 3 day rotation i only did 8 worksets.

 

[derrickgyn]

16/12/13
Low incline db press
30kg*10 35kg*10 40kg*7 35kg*7
Incline bench press
60kg*8 65kg*8 70kg*8 65kg*8
Flat db press
20kg*10 22.5kg*10 25kg*10 22.5kg*10
1 arm fly continuous set
60lbs*12/12/12
Lateral raises
12.5kg*12/12/12

Strength seems to be going back up. Yay.

 

[derrickgyn]

17/12/13
1 arm db row
50kg*8/8/4+3 & 7
Wide grip lat pulldown
70kg*10/10/10
Seated cable row
70kg*10/10/10
Bent over barbell row
70kg*8 80kg*8 85kg*8

PR on db rows. 2 sets of 8.

 

[derrickgyn]

18/12/13
Seated db press
25kg*10 27.5kg*10 30kg*6 27.5kg*6
Lateral raises
12.5kg*15/15/15
A1) Incline dumbbell curl
10kg*10/10/10
A2) Dips
+12.5kg*8/8/8
Standing calf raise 4s stretch/flex
60kg*10/10/10

PR on 27.5*10 db press after 25*10. Yay

 

[derrickgyn]

19/12/13
Back squat*
120kg*5 130kg*3 140kg*1 110kg*6/5/6
Lying leg curl
43kg*8 50kg*8 57kg*8
Leg press
6pps*10 7pps*10 8pps*10

Zzzz back squat regressing.

 

[derrickgyn]

20/12/13
Incline bench press
70kg*6 75kg*6 80kg*6 85kg*6
Overhead press
60kg*8 60kg*6 55kg*7 50kg*7
Lateral raises
15kg*12/12/12/12
Bent over db flyes
12.5kg*15/15/15

Going back to the 2x a week routine i used with great success..

 

[derrickgyn]

21/12/13
Weighted semi sup grip pullup
+12.5*6 15*6 17.5*6 20*6
Seated cable row
79kg*8/8/8/12
Wide grip pulldown
61kg*12/12 52kg*12/10
Rear delt fly
15kg*12/10/10/12
Dumbbell curl
12.5kg*10/10/10

 

[derrickgyn]

22/12/13
Lying leg curl
36kg*12/12/12
Back squat
105kg*8/8/8
Paused front squat
60kg*3 70kg*3/3/3 70kg*5 (no pause)
Oly back squat
60kg*10/8/8

Okay what the f*ck..squat is dropping AGAIN. I did 110/115/120*8 like 5 weeks back. Gotta find a way around it..

 

[derrickgyn]

23/12/13
Low incline db bench
30kg*10 32.5kg*10 35kg*8
Seated db press
20kg*10 22.5kg*10 25kg*6
Lateral raises
12.5kg*15/15/15
Cable crossovers
8.75kg*15/12/12

Sian. Not very good.