derrick's training log

[derrickgyn]

28/02/14
Weighted neutral grip chinup
+20kg*6/6/6/5+3+3
Deadstop db row
25kg*10/10/10/10
1 arm pulldown
27kg*12/12/12/20
Rear delt flyes
10kg*15/15/15/15+7kg*20+4kg*many
Incline bench db curl (ext set)
8kg*10/8/5
8kg*10/8/4
8kg*10/6/4

 

[derrickgyn]

01/03/14
Back squat
130kg*5/5/5/5/10
Safety bar squat (beltless)
80kg*5 100kg*5/5/5/5/10

Last set was better than expected. Trained at my uni gym, they have a safety bar which i tried. Keeps the torso more upright.

 

[derrickgyn]

01/03/14 PM session

Lying leg curl w band
18kg*20 23kg*20 30kg*20 36kg*15 43kg*6+20p superset partial rdl 17.5kg*30*
Standing calf raise (4s hold and stretch)
80kg*10/10/10/10+60kg+20/20/20 (b/t/f)+donkey*30
Seated calf raises (4s hold and flex)
20kg*12/12 25kg*10/10 30kg*9/9+20/20 (b/t)+20kg*20
Lying leg curl
43kg*15+36kg*12+30kg*10+23kg*8

High reps for hamstrings. A different kind of pump.

 

[derrickgyn]

02/03/14
A1 Ez bar curl
Bar+10kg*10/10/10/15
B1 PJR pullovers
25kg*10/10/10/15
A2 Rope cable curl
13.75kg*12/12/12/12+8p
B2 Ez bar cable extension
23.75kg*12/12/12/12*8p
A3 Incline bench db curl
8kg*10/6/3
8kg*10/5/2
8kg*10/4/2
B3 Tricep kickback
8kg*10/8/7
8kg*10/8/6
8kg*10/6/5
Dumbbell tricep extension w pronation
8kg*15
Alt db curl w flex
8kg*30

 

[derrickgyn]

03/03/14
Low incline db bench (3)
30kg*8/8/8+25kg*8+20kg*7+15kg*6
Reverse band bench press (1)
100kg*5 110kg*5
Incline bench press
70kg*6/6/6
Reverse band bench press (1)
100kg*5/5/5 80kg*10/10/10
Partial lateral raises
25kg*15/15/12/18+12.5kg*8 full
L lateral raises*
Some

Reverse band bench press. Is. So. Awesome.

Can really feel the pecs working. Best part is lockout, somehow all the tension is on the pecs rather than the triceps. A damn good peak contraction.

L laterals feel good too. I will probably do them instead of the partials.

 

[derrickgyn]

03/03/14 PM
Standing calf raises (4s stretch and flex)
90kg*8/8/8/8/8+20/20 (b/t)+60kg*20+20+15+10+8+10s hold
Seated calf raise (4s stretch and midpoint hold)
22.5kg*10/10/10/10 30kg*8+20kg*20/20/20(b/t/f)+10s isohold

 

[derrickgyn]

04/03/14
1 arm barbell row
20kg*8/8/8/8+15kg*8+10kg*8+5kg*8
Meadows row
20kg*8 22.5kg*8 25kg*8 27.5kg*8+10s hold
Smith bent over row
50kg*6 60kg*6/6/6/6+50kg*6+40kg*6
Alt incline bench db curl
9kg*12/8/6
9kg*10/6/3
9kg*8/4/2
High incline db press (7)
12.5kg*15/15/15/15

 

[derrickgyn]

05/03/14
Back squat
140kg*4 145kg*4 150kg*4 155kg*1 150kg*3 140kg*3
Speed squat
120kg*3/3/3/3/3/3 130kg*3/3/3
Standing calf raise (3s stretch and hold; 3s ecc)
100kg*8/8/8/8+60kg*20/20/20(b/t/f)+30s hold
Lying leg curl
23kg*20 30kg*20 36kg*15/12+30s hold 30kg*15 23kg*15

2 hour workout excluding stretching. 150*4 is a PR. Only did 1 rep for 155 because my knees were being stiff and achy. 150*3 afterwards is also pretty good. Didn't match y opd workouts' 160x2 tho.

Plenty of speed squats..those felt weightless after the heavy sets. Went atg on those.

 

[derrickgyn]

06/03/14
Machine press
115lbs*12 135lbs*10 155lbs*8 175lbs*5
Incline smith press
50kg*12 60kg*10 70kg*8 80kg*8+70kg*5+60kg*4+50kg*5+4kg*5+8partials
High incline db press
12.5kg*15/15/14/12
L-lateral raise
10kg*12 7kg*12/12/12/12
Lateral raise
7kg*15/15/15/15
PJR pullovers
20kg*18 25kg*13/11
Overhead rope extension
11.25kg*12/10/10/10

Felt super tired, like i'm coming down with something. Guess that's what happens when you squat too much.

Crushed chest on smith incline. Found the perfect position and grip width that allows chest recruitment without irritating my shoulder. Doing normal laterals after the L-laterals allowed me to squeeze the medial delt at the top. Good stuff.

 

[derrickgyn]

07/03/14
Neutral grip chinup
+20kg*6/6/5+1/4+1
BW*8/8/8
Deadstop dumbbell row
27.5kg*10/10/10/10
1 arm dumbbell row
20kg*20/20/15
1 arm pulldown
34kg*12/12/12/12+25s hold
Rear delt fly
10kg*15/15/15/15+15 row+4kg*30
Incline bench db curl
10kg*12/11/10
Standing calf raise
80kg*8/8/8/8/8+60kg*20/20/20 (b/t/f)

Chinups are **** lol. I used to bang out 20 reps for kicks. Getting big but really unfit....not progressing on bw exercises much cos i'm gaining a lot of weight. 84.5kg (!!!!!) now. Too much prata and mcdoubles. Dang.

 

[derrickgyn]

08/03/14
Back squat
135kg*5/5/5/5/9 (PR)
Safety bar squat (beltless, oly shoes, atg)
105kg*6/6/6/6/10

Went all out on the last set of back squats. Last rep i was a hair close to just dropping the bar forwards due to upper back rounding but i muscled it up. My damn rep.

Adding weight to the safety squats. Using my dowins so i can hit max depth, no belt to train core. Love this exercise.

 

[liftstrong]

any chance you could give an overview of your training and what are your philosophies? I see you doing high frequency and you seem to push really hard/almost failure on some exercises. how do you not burn out and still make such awesome progress

 

[derrickgyn]

any chance you could give an overview of your training and what are your philosophies? I see you doing high frequency and you seem to push really hard/almost failure on some exercises. how do you not burn out and still make such awesome progress

Mon - chest/delts
Tues - back
Wed - legs (heavy, 4 reps ramp to doubles)
Thurs - chest/delts
Fri - back
Sat - legs (volume, 6-8 reppers)
Sun - arms

Calves every 2 days, hamstrings in the PM after leg days. So i have minimum 10 workouts a week (i sometimes do calves in the PM if i'm too tired)

I don't do the same thing forever. My lower body training is PL style so it doesn't vary much. Overall the volume is quite low so i have a lot of wriggle room. Chest/back requires me to pay more attention to my training intensity, as of now i'm doing mountain dog workouts so it's volume+intensity (drop/extended sets, partials, anything to torture myself).

I will push for as long as i can until i find a "peak", meaning a good workout, then a sh!tty workout after, and a consecutively sh!tty workout after. I will deload by switching to a very low volume but high % weight program with a few critical exercises (2 comp/workout + 2 accessory) with no intensifiers, no frills. Straight sets. Stay at that for 2-3 weeks depending on performance before i start adding more sets, or switch back to mountain dog.

But i think it bears stating that recovery is the most important factor. If training is king, recovery is god lol. No point whacking if your recovery is not up to par.

What i'm doing:
High cal diet (3500-4500cals)
High carb (200-400g carb)
High protein (300g minimum)
Intraworkout supplements: branched cyclic dextrin, casein hydrolysate, BCAAs.
Mineral support: high dose magnesium chelates, a good multi.
Plenty of sleep (min 9h)

Of course you gotta want it bad enough as well. Dragging your ass to the gym after a wrecking day of squats to crush hamstrings is NOT fun. But you do what you gotta do..

 

[liftstrong]

thanks for the long and detailed post. trying out training 6x/week.have given up on basketball so there's more time and energy. hoping ill last for at least six week.

 

[derrickgyn]

thanks for the long and detailed post. trying out training 6x/week.have given up on basketball so there's more time and energy. hoping ill last for at least six week.

Taper up your volume. Don't jump straight into a 6 day program at full strength because you'll burn out very quickly. Work capacity needs to be built up over time. Remember to take the intraworkout supplements, they help way more than people credit them (probably because they don't train hard enough).

 

[lee_tired_sheep]

You shd also see the way this guy eats...

 

[liftstrong]

Taper up your volume. Don't jump straight into a 6 day program at full strength because you'll burn out very quickly. Work capacity needs to be built up over time. Remember to take the intraworkout supplements, they help way more than people credit them (probably because they don't train hard enough).

I was training five days a week plus 100pullups at least 5x/week for a while. w 3x bench,squat/wk. and 5xoly pulls. the pullups were too much. so this is actually sorta tapering down. haha

 

[liftstrong]

yea trying to eat as much as I can.

 

[derrickgyn]

09/03/14
A1 EZ bar curl*
Bar+12.5kg*10/10/10/10
A2 PJR pullover
27.5kg*10/10/10/15
B1 Rope cable curl
16.25kg*12/12/12/12+8p
B2 EZ bar cable extension
26.25kg*12/12/12/12+8p
C1 Incline bench db curl
9kg*12/12/12/10+4e
C2 Overhead rope extension
12/12/12/15+8p

 

[derrickgyn]

09/03/14
Lying leg curl
30kg*15 36kg*15 43kg*15 50kg*8+15p
Standing calf raise (4s stretch and flex)
90kg*10/10/10/10/10
A1 Lying leg curl
30kg*12/12/12/12
A2 Dumbbell RDL
15kg*12/12/12/12
Seated calf raise (4s stretch and hold)
30kg*12/12/12/12/12+30s hold

1) Don't complain about results you didn't get from the work you didn't do

2) Hard work always pays off