derrick's training log

[derrickgyn]

Oct 13 to apr 14. 7 months.

 

[derrickgyn]

06/05/14
Incline bench press (paused)
95kg*3/3/3/3/3
Overhead press
75kg*3 77.5kg*3 80kg*4 (rep PR)
Weighted semi sup grip chinup
77.5kg+35kg*4/4/5
Tbar row
40kg*8 45kg*8 50kg*8 55kg*10
Bent over bb row
60kg*8 70kg*8 80kg*8
Dumbbell curl
20kg*6/6/5+10kg*5

80*4 PR for OHP, though im quite sure i could have done it two weeks earlier. Still unexpected because i lost my balance as usual and my 75 triple was tough.

 

[derrickgyn]

07/05/14
Back squat
120kg*1 140kg*1 162.5kg*2 170kg*1
140kg*6/6/6/6
Paused squat beltless
130kg*1/1/1/1/1/1
Seated leg curl
60kg*8 65kg*8 70kg*8 75kg*12
Deadlift
100kg*3 140kg*3 160kg*5 (rep PR) 180kg*3/2 (rep PR)

"Felt" like deadlifting. Fcking squats. My spleen was almost going to come out of my eye socket on the last 2 sets. Gonna taper the set/rep starting next session.

Deadlifts "popped" off the floor pretty easy. I was pretty surprised; or maybe i just haven't been deadlift often enough to gauge the difficulty of a particular weight. Either way, my previous belted max was 200-210, and 180 for 3 after 160 for 5 is pretty decent considering i'm only 77kg now.

 

[derrickgyn]

08/05/14
Incline bench press
87.5kg*5/5/5/5/5
Low incline db press
30kg*8/8/10
Semi supinated grip chinup
10/10/9
Meadows row
22.5kg*10/10/12
Standing DB curl
20kg+15kg+10kg+7.5kg+5kg*5
Tricep rope extension
16.25kg*20/15/10
Pec deck
47kg*12/12/12

Shag

 

[derrickgyn]

09/05/14
Back squat
120kg*1 140kg*1 165kg*1
130kg*3/3/3
Seated leg curls
65kg*6 70kg*6 75kg*6 80kg*6

Deload today, since wed's squats were damn hard and i deadlifted quite a bit. Anyway i slept 3 hours, reached home late (was helping to set up for schoolyard meed) and went back to SMU at 7am to set up somemore.

Being overly stimmed by a new preworkout didn't help either. Ah well.

 

[soteyh]

What's the New pre workout? Another home concoctions?

 

[derrickgyn]

What's the New pre workout? Another home concoctions?

Some free sample. Caffeine and some other substances known for increasing heart rate..found in fat burners. Wuite retarded in retrospect.

Anyway my preworkout nowadays is usually just hemavol+conquer. Dayum pumpzzz

 

[derrickgyn]

10/05/14
A1) Decline bench press
100kg*4/4/4/4
B1) Close grip pullup
215lbs*4/4/4/4
A2) Lying tricep extension
Bar+10kg*14/14/14
B2) Offset grip dumbbell curl
12.5kg*12/12/12
Machine preacher curl
30lbs*10+8+6a
Seated calf raise (3s stretch/flex)
60kg*10/10/10/10
Lying leg curl
30kg*8 36kg*8 43kg*8 50kg*8 43kg*8 36kg*8

Time to switch exercises next week. Yay

 

[derrickgyn]

11/05/14
Lying leg curl
30kg*8 36kg*8 43kg*8 50kg*8+43kg*4+36kg*4+30kg*5+10p
Snatch grip romanian deadlift
80kg*6 90kg*6 100kg*6 110kg*2+2
Seated calf raise (3s stretch/flex)
70kg*8/8/8
Standing calf raise (2s stretch/flex)
90kg*10/10/10/8+60kg*5+30p

Fcking grip died on RDLs....

 

[derrickgyn]

Double post..bodyweight 77.3. Going up steadily, but i seem to be getting more vascular. MFP really helped with this.

 

[derrickgyn]

13/05/14
5/3/1 Cycle 1 Week 1 OHP

Overhead press
60kg*5 67.5kg*5 75kg*5
Jokers: 80kg*3 85kg*1
Paused bench press
75kg*6/6/6/6
Weighted dips
77.8kg+20kg*6/6/6/13
Dumbbell curls
12.5kg*10/10/10/10/10

Going to use 5/3/1 until SPO is over. I modified it to suit my own preferences though.

 

[derrickgyn]

14/05/2014
5/3/1 Cycle 1 Week 1 Deadlift

Deadlift
125kg*5 137.5kg*6 (misloaded) 160kg*5*
Jokers: 180kg*1 190kg*1 200kg*1 210kg*1 (10kg PR)
Back squat
110kg*6/6/6/6
Barbell hyperextensions
57.5kg*8/6/6/6
Bent over barbell row
70kg*6/6/6/6

Fck, I forgot how taxing deadlifts were. Hamstrings and glutes trembling like a Parkinson's patient now.

 

[derrickgyn]

160 x 5

180 x 1

 

[derrickgyn]

210 x 1

 

[derrickgyn]

16/05/14
Paused flat bench press
72.5kg*5 82.5kg*5 92.5kg*5 100kg*1 110kg*1 120kg*1
Overhead press
62.5kg*6 60kg*6/6/6
Weighted semi supinated chinup
77.2kg+20kg*6/6/6/6
Pec deck
59kg*12/12/12+31kg*12 (1s hold)

Shag

 

[derrickgyn]

 

[derrickgyn]

17/05/2014
Back squat
110kg*5 127.5kg*5 145kg*5
Jokers: 160kg*1
Deadlift (beltless)
122.5kg*6/6/6/6
Seated leg curls
70kg*8/8/8/8
Glute ham raise
10/10/10/10

Fuark. Still have not recovered from wed's heavy deads. Dammit. 145 was rest paused for the last 2 reps.

 

[derrickgyn]

18/05/14
A1) EZ bar curl
Bar+10kg*10x6
A2) EZ bar lying tricep extension
Bar+10kg*6*10x6
Superset A1 and A2, no rest in between supersets.
Seated calf raises (3s stretch/flex)
75kg*8/8/8/8
Standing calf raises (2s stretch/flex)
95kg*10/10/8/8+60kg*8+40kg*8+50 BW donkey calf raises
Alternating db curl
15kg*8/8/8/8
Lateral raises
6kg*20/20/20/20

 

[derrickgyn]

19/05/14
Seated calf raises (2s stretch/flex, 30s rest)
40kg*10x10
Standing calf raise (2s stretch/flex, 45s rest)
60kg*10x10

 

[derrickgyn]

20/05/14
Overhead press
62.5kg*3 72.5kg*3 80kg*3 (paused)
Paused flat bench press
80kg*5/5/5/5/5
Dips
77.2kg+25kg*5/5/5/5/11+1
Alt db curl
15kg*8/8/8/8/8

Lmao unintentionally paused the OHPs. Movement felt a little off today, but 80*3 paused is totally unprecedented. Damn.