derrick's training log

[BradenHeat]

07/01/14
1 arm db row
45kg*10 47.5kg*10 50kg*15/10 (R/L)
Semi sup chinup
10/10/7
Wide grip pulldown
61kg*12/10/9

PR for db rows. Left side is significantly weaker though.

because you "trained" your right side more during the night bro...?

congrats on the recent lists of PRs, but next time ambidextrous abit la...

 

[jokerk]

07/01/14
1 arm db row
45kg*10 47.5kg*10 50kg*15/10 (R/L)
Semi sup chinup
10/10/7
Wide grip pulldown
61kg*12/10/9

PR for db rows. Left side is significantly weaker though.

#nofap

10charizards

 

[derrickgyn]

08/01/14
Back squat
115kg*6 120kg*6 125kg*4

 

[derrickgyn]

09/01/14
Incline bench press
77.5kg*6 82.5kg*6 87.5kg*6 92.5kg*2+1

Sh1t session. Couldn't even do 60x1 for ohp

 

[galapogos]

Sh1t session. Couldn't even do 60x1 for ohp

I just had a sh1t session too. Must be something in the air...

 

[sazuro]

you guys both train at gymboxx consistently? I figured you'll be at SWF, gala.

 

[galapogos]

When I mentioned air, I'm refering to in general. I'm at SWF most of the time. I also train quite often at TGN, and a few times at gymboxx. Once gymboxx opens at bukit batok, I think I'll be there more often as it's pretty near my office.

 

[derrickgyn]

I just had a sh1t session too. Must be something in the air...

Yeah I've been down with flu or something for the past week. Feel super sh1tty and fatigued. All of my top sets suffered tremendously..like today's incline, and monday's db bench (35kg, 37.5kg*10, 40kg*4).

 

[galapogos]

Yeah I've been down with flu or something for the past week. Feel super sh1tty and fatigued. All of my top sets suffered tremendously..like today's incline, and monday's db bench (35kg, 37.5kg*10, 40kg*4).

Mine's not flu induced. Just had a bad day, I have a few theories as to why. Today was much better.

 

[derrickgyn]

10/01/14
Overhead press
60kg*11/9/7 (PR)
Weighted semi sup pullup
+20kg*6 +22.5kg*6 +25kg*6 +27.5kg*4
Suitcase row
30kg*10/10/10/10
Wide grip pulldown
61kg*12/12/10/12
Reverse curl + barbell curl
15kg*10+10/10+10/10+10/10+10

 

[derrickgyn]

Mine's not flu induced. Just had a bad day, I have a few theories as to why. Today was much better.

Yeah, the more i lift the more i get those "bad" days. I guess its all part of the journey. I can feel awesome and have a piss poor workout, and feel like sh1t and get an awesome workout.

 

[derrickgyn]

Lying leg curl
36kg*12 43kg*14 50kg*6
Back squat
120kg*8/8/8 100kg*8 (PR)

Leg curls were shiat but squats were shockingly good. First set i could have easily gone for 10 but held back (wise choice as the subsequent sets got muchhhh harder). Even went for a 100kg back off set. Whee!

 

[derrickgyn]

12/01/14
20min cardio
Incline db curl with fatgripz
12.5kg*8/8/6
Reverse curl + bb curl with fatgripz
15kg*10+10/10+10/10+10
High cable curl with fatgripz
6.25kg*10/10/10
1 arm machine preacher curl
25lbs*12/12/8+4+20p+20p
10min cardio

 

[Beastosterone]

U doing cardio le bro?

 

[derrickgyn]

U doing cardio le bro?

Yeah when I'm training in the evenings I def do fasted cardio in the AM. But I have a strong preference for training in the mornings so the only time I do cardio is on Sunday. Supposed to be rest day but I'd rather use it to do cardio and bicep work. Haha

 

[derrickgyn]

13/01/14
Slight incline db press
20kg*12 25kg*12 30kg*8
35kg*8 37.5kg*8 40kg*8/6
Seated db press
25kg*8/8/7+1 22.5kg*6
Lateral raises
17.5kg*12/12/12+12.5kg*12
1 arm pec deck
95lbs*15/15/12
Donkey calf raises (4s stretch/flex)
Gf*15/15/15/15+50pump reps

Satisfied with the db presses considering how bad they were last week. Little improvements each time..

 

[derrickgyn]

14/01/14
1 arm db row
50kg*10/10/10/10
Wide grip pulldown
61kg*12/12/12/10
Seated cable row
70kg*12/12/12
70kg*12+61kg*10+52kg*10+43kg*10
1 arm pulldown
20kg*12 27kg*12/12/12

Starting to incorporate drop sets and more volume into some of the days. All kindssss of gainzzzz

 

[derrickgyn]

15/01/13
Back squat
115kg*5 120kg*5 125kg*5 130kg*6 (belt) (PR)*
Leg press (4sec eccentric)
6pps*10 7pps*10 8pps*10 9pps*10+6pps*20+5/5/5 (drop set, rest pause)
Lying leg curl
36kg*15+30kg*12+23kg*12

Tweaked my lower back on the 120 set. 125 was tough because of that. I think I pulled a muscle a little. Anyway I was debating whether to attempt a 130kg PR set. Decided to wear a belt and fight the fight. Happy to have made it. I did realize that squatting wide caused my lower back some discomfort so I instinctively switched back to my closer stance midset.

 

[bulkbulk]

The numbers are impressive. Do you end your training with some abs exercises which are not mentioned here?

 

[derrickgyn]

16/01/14
Incline bench press
80kg*6 85kg*6 90kg*6 95kg*3
Overhead press
60kg*8/8/8/7 (PR)
Lateral raises
17.5kg*15/15/12/10
Rear delt flyes
12.5kg*15/15/15/15

Kind of stuck on incline bench. Time to go back to flat.