derrick's training log

[derrickgyn]

1 arm dumbbell row
20kg*8 25kg*8 30kg*8+5s hold
Seated cable row
61kg*8/8/8+5s hold
T bar row
20kg*8 25kg*8 30kg*8+5s hold
Bent over bb row
50kg*8 60kg*8 70kg*8
Wide grip pulldown
52kg*8/10/10
Stiff arm pulldown
13.75kg*12/12/12
Rear delt flyes
12.5kg*15/15/15/15/15
Cable rear delt fly
3.75kg*10/8/8
Dumbbell shrugs (4s hold)
15kg*10/10/10/10
Incline bench curl
10kg*12+6+3
10kg*6+6+6
Donkey calf raise (4s stretch/flex)
120kg*12/12/12/12/12

 

[derrickgyn]

11/06/14
Back squat (belt dowins)
120kg*3 130kg*3 140kg*3 150kg*3 160kg*3
Reverse band leg press
8pps*8 9pps*8 10pps*8 11pps*10
Lying leg curl
30kg*12 36kg*12 43kg*12
43kg*12+36kg*8+30kg*6+6p
Leg extensions
36kg*15 43kg*15 50kg*15 57kg*15

I'm back.

 

[derrickgyn]

12/06/14
Flat bench press
80kg*6 85kg*6 90kg*10
Overhead press
60kg*8/8/8
Cable crossover (20)
14kg*12/12/12/12
Flat dumbbell press
20kg*10 17.5kg*10 15kg*10 12.5kg*
Lateral raises
12.5kg*12/12/12/12
Machine dips (2s hold)
43kg*12 50kg*12 57kg*12
Cable kickbacks
8.75kg*12+6+4
Dumbbell overhead extension
12.5kg*40

 

[derrickgyn]

13/06/14
Weighted pullup
+20kg*5/5/5
Lat pulldown
52kg*10/10/10/10
Wide grip pulldown
43kg*10/11/10/10
Facing away lat pulldown
43kg*10/10/10/10
Semi supinated grip pulldown
43kg*10 34kg*10/10/10
Stiff arm pulldown
13.75kg*12/12/12/12
Rear delt flyes w flex
8kg*15/15/15/15
Cable rear delt flyes
6.25kg*12+6+5

Woohoo armpit pumps. Haven't had these in ages.

 

[derrickgyn]

14/06/14
Back squat (no belt, dowins)
110kg*5 115kg*5 120kg*5 125kg*5 130kg*5
Leg extensions
30kg*20 36kg*20 43kg*20 50kg*20
Lying leg curl
30kg*10 36kg*10 43kg*10 50kg*6
Wide stance leg press
2pps*12 3pps*12 4pps*12 5pps*12 6pps*12 7pps*12

 

[derrickgyn]

15/06/14
Incline bench db curl
10kg*10 12.5kg*8 15kg*6 12.5kg*6 10kg*8
Ez bar curl
30kg*6/6/6/6/6/6
Cable curl (22)
9kg*10 14kg*10 9kg*10/10
Cable rope curl
16.25kg*12/12/12/12
Seated dumbbell curl (3s eccentrics)
8kg*9 7kg*8 6kg*8
Concentration curl
7kg*8/8/8
Barbell curl
15kg*10/10/10
Alt db curl
12.5kg*15
Standing calf raise (3s stretch/hold)
60kg*8 70kg*8 80kg*8 90kg*8 100kg*8
Donkey calf raise (4s stretch/hold)
3pps*10/10/10/10/15
Seated calf raise (4s stretch/hold)
30kg*10/10/10/10/10

 

[derrickgyn]

16/06/14
Low incline db press (3)
20kg*8 30kg*8 35kg*8 40kg*8
Seated db press
22.5kg*10/10/10
Cable cross (20)
14kg*12/12/12/12
Incline bench press
40kg*10 50kg*10/10/10
Seated lateral raises
12.5kg*15/15/15
12.5kg*15+10kg*8+8kg*8+6kg*10+4kg*10+3kg*10+2kg*10
Overhead rope extension
11.25kg*20 13.75kg*20 16.25kg*12
Seated dip (5s negatives)
50kg*12 64kg*12 77kg*12

Previous PR of 40kg*12 low incline db presses done while fresh..getting close. Biceps hardly aching from yesterday. Sigh.

 

[derrickgyn]

17/06/14
1 arm db row
20kg*8 25kg*8 30kg*8 35kg*8
Seated cable row
70kg*8/8/8
70kg*10+61kg*10+52kg*10+43kg*10
Tbar row
30kg*10/10/10/10
Bent over bb row
60kg*8 70kg*8 80kg*8 90kg*6
Wide grip pulldown
52kg*15/14
52kg*10+43kg*8+34kg*7
Stiff arm pulldown
16.25kg*12/12/12/12
Dumbbell shrugs (4s hold)
20kg*10/10/10/10
Rear delt flyes
12.5kg*15/15/15
12.5kg*15+8kg*15+5kg*15
Lat pulldown to nose
20kg*20 27kg*20 34kg*20
Donkey calf raise (4s stretch/flex)
3pps*12 4pps*10 5pps*8 6pps*10

 

[liftstrong]

17/06/14
1 arm db row
20kg*8 25kg*8 30kg*8 35kg*8
Seated cable row
70kg*8/8/8
70kg*10+61kg*10+52kg*10+43kg*10
Tbar row
30kg*10/10/10/10
Bent over bb row
60kg*8 70kg*8 80kg*8 90kg*6
Wide grip pulldown
52kg*15/14
52kg*10+43kg*8+34kg*7
Stiff arm pulldown
16.25kg*12/12/12/12
Dumbbell shrugs (4s hold)
20kg*10/10/10/10
Rear delt flyes
12.5kg*15/15/15
12.5kg*15+8kg*15+5kg*15
Lat pulldown to nose
20kg*20 27kg*20 34kg*20
Donkey calf raise (4s stretch/flex)
3pps*12 4pps*10 5pps*8 6pps*10

that is a LOT of volume.

 

[Manganese]

17/06/14
1 arm db row
20kg*8 25kg*8 30kg*8 35kg*8
Seated cable row
70kg*8/8/8
70kg*10+61kg*10+52kg*10+43kg*10
Tbar row
30kg*10/10/10/10
Bent over bb row
60kg*8 70kg*8 80kg*8 90kg*6
Wide grip pulldown
52kg*15/14
52kg*10+43kg*8+34kg*7
Stiff arm pulldown
16.25kg*12/12/12/12
Dumbbell shrugs (4s hold)
20kg*10/10/10/10
Rear delt flyes
12.5kg*15/15/15
12.5kg*15+8kg*15+5kg*15
Lat pulldown to nose
20kg*20 27kg*20 34kg*20
Donkey calf raise (4s stretch/flex)
3pps*12 4pps*10 5pps*8 6pps*10

Damn, that volume lol.

 

[derrickgyn]

Haha not really. I'm just getting started actually. very few of the sets are taken to failure anyways, i keep rest periods short and move fast in between sets.

 

[derrickgyn]

18/06/14
Back squat (belted, dowins)
130kg*3 140kg*3 150kg*3 160kg*3 140kg*3/3/3/8 (PR..sort of)
Reverse band leg press
6pps*10 7pps*10 8pps*10 9pps*10 10pps*10
Leg extensions with flex
43kg*15 50kg*15 57kg*15 64kg*15
Lying leg curl
30kg*10 36kg*10 43kg*10/10 36kg*10 30kg*10

Damn, left knee giving me problems since last saturday's session. Flossing and rolling did somewhat alleviate the lateral knee discomfort but it still affects my squatting. Can't really explode out of the bottom like I usually do :/

 

[derrickgyn]

20/06/14
Flat bench press
80kg*6 85kg*6 90kg*6 95kg*9+10
Overhead press
62.5kg*8/8/8
Weighted pullup
+20kg*5/5/6
Lat pulldown
52kg*12/12/12/12
Wide grip pulldown
43kg*12/12/12/12
Facing away pulldown
43kg*12/12/12/12
Semi supinated grip pulldown
34kg*12/12/12/12

Felt ill yesterday so i held off the pressing workout till today, along with back. Cut out the not so essential stuff but still did volume for back.

 

[derrickgyn]

21/06/14
Back squat
115kg*5 120kg*5 125kg*5 130kg*5 135kg*5 140kg*5
Belt: 150kg*5
Leg extensions
43kg*12 50kg*12 57kg*15*
64kg*15+57kg*10+50kg*8+5s
64kg*15+57kg*10+50kg*7+3s
Lying leg curl
36kg*10/10/10/10/11+10p+10s

 

[derrickgyn]

22/06/14
Incline bench db curl
12.5kg*10/10/10
Ez bar curl
30kg*10 35kg*8 40kg*6 45kg*5
High cable curl
8.75kg*10 6.25kg*10/10
Cable rope curl
18.75kg*12/12/12
Alt db curl
20kg*1+15kg*5+12.5kg*5+10kg*5+8kg*5+6kg*6
Incline cable curl
3.75kg*10/10/10
Seated calf raise (4s stretch/hold)
40kg*10 50kg*10 60kg*10 70kg*9+1
Standing calf raise (3s stretch/flex)
70kg*10/10/10/10
Donkey calf raise (3s stretch/flex)
4pps*10/10/10/10+21
Pinwheels extended
10kg*12+10+8+6+4+3+2+5s hold

 

[derrickgyn]

22/06/14 PM
Lying leg curl
36kg*10x10
Donkey calf raise (4s stretch/flex)
3pps*10 4pps*10 5pps*10
6pps*10+5pps*8+4pps*8+3pps*8
Standing db curl
12.5kg*12/12/12

 

[derrickgyn]

23/06/14
Low incline db bench (2)
27.5kg*8 32.5kg*8 37.5kg*8 42.5kg*5
Seated db press
25kg*10/9/7
Cable crossover (20)
14kg*15/15/15
Flat db press
15kg*12/12/12
High incline db press (7)
10kg*12/12/12
Seated lateral raises
15kg*12/12/12/12
Wide grip upright row
15kg*15/15/15/15
Incline bench press
30kg*8/8/8

 

[derrickgyn]

24/06/14
Meadows row
Bar+10kg*10 15kg*10 17.5kg*10 20kg*10 22.5kg*10+5s
1 arm db row
25kg*10 30kg*10 35kg*10
Seated cable row
79kg*8/8/8
Bent over bb row
60kg*10 70kg*10 80kg*10
Lat pulldown
52kg*18/15/13+43kg*12+34kg*10
Stiff arm pulldown
18.75kg*12/12/12/12
Chest supported rear delt fly
12.5kg*20/20/20
Dumbbell shrugs (4s hold)
25kg*10/10/10/10
Bent over fly
6kg*15/15/15/15

 

[derrickgyn]

25/06/14
Back squat (belt, adis)
130kg*3 140kg*3 150kg*3 160kg*3 165kg*3 150kg*7
Reverse band leg press
7pps*10 8pps*10 9pps*10 10pps*10 11pps*10
Leg extension with hold
50kg*12 57kg*12 64kg*12
70kg*12+64kg*10+57kg*8+50kg*6
Lying leg curl
43kg*10/10/10
43kg*10+36kg*6+30kg*5+23kg*7

Got my adipowers yesterday, wore them for the first time today. Holy fck they rock. Damned solid shoes. Has support for the arch too..not to mention the design kicks ass. Love love love them!

 

[derrickgyn]

LOL PLS IGNORE THE COMMENTS AND GESTURE AT THE END