derrick's training log

[derrickgyn]

10/03/14
Low incline db bench (3)
32.5kg*8/8/8/8+25kg*7+20kg*6+15kg*8
Incline bench press
70kg*8/8/8
Reverse band bench press (1)
100kg*6/4+1/3+5p
80kg*6/6/6
Partial laterals
30kg*12/12/15/15
L laterals
7kg*15/15/15/15

 

[derrickgyn]

11/03/14
1 arm barbell row
22.5kg*8/8/8/8+10s hold
Meadows row
25kg*8 27.5kg*8 30kg*8 32.5kg*8+10s hold 25kg*20
Smith deadstop row
65kg*6/6/6/6+40kg*10
Tbar row
15kg*15 20kg*15 25kg*15 30kg*15
Rear delt fly
12.5kg*20/20/20/20

No biceps today. Curl session on sunday wasn't very good. No calves either, calves on sunday felt unusually tough.

 

[derrickgyn]

12/03/14
Back squat
140kg*3 150kg*3 160kg*3 (PR) 160kg*2 150kg*3 140kg*5
Speed squats
120kg*10x3 reps
Lying leg curl
30kg*20 36kg*20 43kg*8+36kg*6+30kg*8+23kg*8+18kg*20p
45deg hyperextension
BW*30

PR for 160.

Crushed by the 10 sets of triples..

 

[derrickgyn]

 

[Beastosterone]

Wat tights r u wearing?

 

[Jowa__]

Underamour..

 

[derrickgyn]

Yep UA tights. Got them for cheap over in aus.

Anyway for those of you into social media like instagram, my instagram name is derrickgyn. I tend to post all my videos and pics there..way more convenient than uploading and linking on the thread. Go ahead and follow if you'd like.

 

[derrickgyn]

13/03/14
Machine press
115lbs*12 135lbs*10 155lbs*8 175lbs*7 (2 rep PR)
Incline smith press (4)
50kg*12 60kg*10 70kg*10*
80kg*12 (4 rep PR LOL) +70kg*4+60kg*4+50kg*4+40kg*4+20p
High incline db press
15kg*15/14/12/12
L-lateral raise
8kg*15/15/15/15
Lateral raise
8kg*15/15/15/20
1 arm pec deck
75lbs*20 95lbs*15 115lbs*12
Rope overhead extensions
13.75kg*15/15/15/12

Good session today.

Definitely gotta up the weight for smith inclines. Supposed to be hitting 12, 10, 8, 6 reps but I went ahead and got 12 on the last set.

 

[derrickgyn]

Some ppl have been asking me abt diet etc. Thought I'll list down what I had just for today. My meals don't deviate much really.

8am - 6 whole eggs + 2 whites + 15g grassfed butter = 550 cal
10.30am - intraworkout 50g HBCD 15g peptopro = 260 cal
12pm - post workout 40g whey = 160cal
2pm - 3 bandito pockets = 2000cal
4pm - 100g white rice, 250g chicken breast, stirfry in olive oil = 700cal
6pm - 100g white rice, 250g chicken breast, stirfry in olive oil = 700cal
8pm - 125g pasta, 250g chicken breast, stirfry in olive oil, lots of parmesan cheese = 800cal
10pm - 50g whey, handful of almonds = 500cals

Total = 5,670cals
Macros = 370g protein, 390g carbs, the rest fat

**approx, dunno the macros for bandito. Estimate amount of oil used. I only weigh my carbs and meat proteins.

holy sh!t okay that is a lot of cals. I'm actually starting to get hungry even though I just finished my pasta. Damn.

 

[liftstrong]

just when i was about to ask you about it. lol


wtf that's a **** load of food. how are you so lean. D:

 

[derrickgyn]

just when i was about to ask you about it. lol


wtf that's a **** load of food. how are you so lean. D:

I'm not "so" lean la. I'm leaner than most people on the street but i don't even think i'm 10%. Blurry bottom abs for life.

 

[galapogos]

Where are the veggies?

 

[bulkbulk]

That's a monster diet. I am now doing a lean diet. Yah, where are the veges for fiber?

 

[custyboy]

I also don't include veggies in my diet haha! replaced them with psyllium husk. Not a veggie eater. Envy you who can eat a whole lot of food and not get fat, if i had that diet i think i would inflate like a balloon haha

 

[derrickgyn]

Where are the veggies?

No veggies i admit this is not a perfectly healthy diet with the absence of veggies and lack of variety. Probably short on micronutrients. But it gets the job done. Quite hard to stomach all the food too.
Now that you've reminded me..has anyone tried blending their veggies and drinking them?? Like broccoli, cabbage, spinach, etc. I do use fibersol in my shakes though.

 

[liftstrong]

havent touched a vege in yearsss. toilet trips can be hard sometimes

 

[custyboy]

blending veggies , taste real bad if your not a vege lover i would say , liftstrong gotta start taking vege or fiber to get the toilet trip smooth going haha, psyllium husk helps me hit the toilet 1-2 sets a day! xD

 

[derrickgyn]

14/03/14
Neutral grip chinup (85.5bw)
+20kg*6/6/6/6+28s negative
Seated cable row
61kg*12 70kg*10 79kg*12 89kg*8
1 arm lat pulldown
34kg*15/15/15/15+30s hold
Barbell rows
40kg*12/12/12
Standing calf raises (444)
80kg*10 100kg*6/6/6/6/6+80kg*6+60kg*6+45g*6+50bw DCR

Neutral grip chins improved. Stuck on the same weight forever but no complaints since my bodyweight is going up.

 

[jokerk]

Are you taking any greens supp?

 

[soteyh]

that's a monster diet! I thought you were on low carb...although maybe in your case, low carb could be a relative thing