derrick's training log

[derrickgyn]

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

I did, until John Meadows changed my mind.

I didn't make any significant gains off a low carb diet.

 

[derrickgyn]

Are you taking any greens supp?

Nope. Need more insoluble fibre..

 

[Manganese]

Like broccoli, cabbage, spinach, etc. I do use fibersol in my shakes though.

Frequently use spinach, and frozen bananas/strawberries in my protein shakes here. Stuff like broccoli/okra/mixed veggies I just throw liberally into stir-fries.

 

[certainsum1]

u eat 3 bandito pocket everyday?
ur total daily calorie intake will be -2k without the 3x bandito pocket, which is quite significant.
So if one day u don't eat 3x bandito pocket, how to replace the 2k calorie?

 

[derrickgyn]

Frequently use spinach, and frozen bananas/strawberries in my protein shakes here. Stuff like broccoli/okra/mixed veggies I just throw liberally into stir-fries.

I assume you boil the veggies? I love veggies but only if they are raw. I would eat 1kg bags of veggies when I'm in aus because they're so accessible and cheap.

 

[Manganese]

I assume you boil the veggies? I love veggies but only if they are raw. I would eat 1kg bags of veggies when I'm in aus because they're so accessible and cheap.

Only things I boil before throwing them into my stir-fries are french beans and broccoli.

Stuff like okra/mixed veggies (the peas, carrots and corn package) I just toss into my stir-fries raw. Only veggies I have relatively raw would be beansprouts/cabbage/spinach, which I add in stir-fries only towards the very end, so they only end up cooking for ~ 30 seconds, if that.

Then there's cauliflower rice I use instead of rice sometimes, and the occasional red kidney bean stew I have on weekends. That's about it for all the veggies I cook. Not a very creative chef as of yet but I'll get there hopefully lol.

 

[derrickgyn]

u eat 3 bandito pocket everyday?
ur total daily calorie intake will be -2k without the 3x bandito pocket, which is quite significant.
So if one day u don't eat 3x bandito pocket, how to replace the 2k calorie?

Mcdoubles, french fries, pizza..whatever I fancy.

 

[derrickgyn]

15/03/14
Back squat
140kg*5/5/5/5/8*
Safety bar squat (atg, beltless, oly shoes)
110kg*5/5/5/5/10

Squats were hard. But that is of course relative..suddenly 5 reps become the least of your worries when you are going for 8. Should have gone for 9.

SSB was surprisingly difficult. Did 5s instead of 6s.

 

[derrickgyn]

16/03/14
PJR pullover
30kg*10/10/10/15
EZ bar curl
Bar+15kg*10/8/8/7
A1 EZ bar cable extension
28.75kg*12/12/12/12+8p
A2 Rope cable curl
18.75kg*12/12/12/12+8p
B1 Incline bench db curl
10kg*12/12/12/12+5 5kg
B2 Overhead rope extension
16.25kg*12/12/12/20+19 8.75kg
Alt db curl
10kg*10/10
Dips
20
Standing calf raise (4s hold/flex)
80kg*10/10/10/10/10
Donkey calf raise (4s hold/flex)
40kg*10/10/10 50kg*10/20+25s hold

Finally figured out how to do donkey calf raises on the smith. Fk yea bring on the calf gainzzz

 

[derrickgyn]

17/03/14
Low incline db bench (3)
35kg*8/8/8/8+25kg*8+20kg*8+15kg*10
Incline bench press
50kg*6/6/8
Reverse band bench press (1)
80kg*5/6/8/8
Cable cross on bench
8.75kg*12/12/12/15+15press
Partial laterals + strict laterals
30kg*15+7kg*15
30kg*15+7kg*15
30kg*15+7kg*15
30kg*15+7kg*15

Db presses were actually pretty good...pecs just died on the remaining exercises.

 

[derrickgyn]

18/03/14
1 arm barbell row
25kg*8/8/8/8+15s hold
Meadows row
27.5kg*8 30kg*8 32.5kg*8 35kg*10+10s hold 20kg*20
Smith paused bent over row
70kg*6/6/6/6
Standing calf raises (4s stretch/flex)
85kg*10/10/10/10/10
Donkey calf raises (4s stretch/flex)
60kg*8/8/8/8/8
Seated alt db curl
15kg*10/10/10

 

[derrickgyn]

19/03/14
Back squat
140kg*3 150kg*3 160kg*4 (PR) 165kg*2 170kg*1 180kg*1 (PR)
150kg*3/3/3/3/3
Leg extensions w flex
43kg*15/15/15/15
A1 Lying leg curl
43kg*12/12/12/12
A2 Stiff leg deadlift*
20kg*12/12/12/12

YEAAAAA 4PPS SKWATTTTTTTTTTTTTTT

YEAAAAAAAAAA

 

[Ragemage]

Good job dude!

 

[Manganese]

4 plates at the end of all those prior squats. Damn, nice.

 

[derrickgyn]

Uncut vid.

 

[galapogos]

Awesome job. Christmas came very early this year? I thought 180kg was your year end goal.

Anyway, not sure if you noticed, but your right leg was in slightly in front of your left one.

On another note...

R.A.F.F.L.E.S.!
SPELLS THE NAME THAT IS THE BEST!

 

[derrickgyn]

Good job dude!

4 plates at the end of all those prior squats. Damn, nice.

Thanks guys

 

[derrickgyn]

Awesome job. Christmas came very early this year? I thought 180kg was your year end goal.

Anyway, not sure if you noticed, but your right leg was in slightly in front of your left one.

On another note...

R.A.F.F.L.E.S.!
SPELLS THE NAME THAT IS THE BEST!

Thanks!

Guess I finally got my sh!t together and stopped messing around. Back then I just kept banging my head on linear periodization (which works until you hit about 100-120) until I got to 140 and realized that it's a very inefficient way to train if strength is the goal. It becomes necessary to manipulate the load, set/reps, overall volume, instead of just insisting on adding 2.5kg/session.

I'm aiming for a 220 by xmas now. Very possible if I put on even more weight, maybe 90-95kg (and some BF, but hey 220 is 220).

Actually it looks that way because my left leg is less turned out than the right, making it appear smaller. It's starting to worry me because I can open up my right side more than the left, so my left foot has to be turned out to a greater degree. Probably have some underlying issues that need to be fixed. I also had some ankle problems a few months back but the pain is gone, leaving me with a limited ROM.

I'm getting stiff as hell from all the squatting while slacking off the foam rolling and stretching. Not good.

p.s. Old rafflesians unite!

 

[lee_tired_sheep]

Where got waffles why never jio

 

[Armwrestler]

Very legit stuff. Congrats man. What pre and/or intraworkout helps you most with strength and energy in your opinion? Not referring to pump and all those bb related effects.