derrick's training log

[Beastosterone]

Haha same color combi as my adipure 360 traier shoe

 

[Beastosterone]

how much is ur shoe btw

 

[derrickgyn]

how much is ur shoe btw

~300sgd after conversion and shipping

 

[liftstrong]

~300sgd after conversion and shipping

D: 10:char

 

[derrickgyn]

26/06/14
Flat bench press
85kg*6 90kg*6 95kg*6 100kg*8+1
Overhead press
65kg*8/8/7+1
Cable crossover (20)
14kg*15/12/12+9kg*8+4kg*10
Flat dumbbell press
15kg*10/10/10/10
Lateral raises
15kg*15/15/15
15kg*15+12.5kg*8+10kg*8+8kg*8+6kg*8+4kg*8+2kg*10
Machine dips (2s hold 2s eccentric)
64kg*12 70kg*12 77kg*12
Rope extensions
13.75kg*12+11.25kg*8+8.75kg*6
11.25kg*12+8.75kg*8+6.25kg*6
8.75kg*12+6.25kg*8+3.75kg*6
Lying tricep extension
Bar+2.5kg*15/15/15+20CGBP
Overhead db extension
15kg*20 17.5kg*18 20kg*14

 

[derrickgyn]

27/06/14
Weighted pullup
+20kg*5/5/5/5
Lat pulldown
61kg*8/8/8/8
Wide grip pulldown
52kg*8/8/8/8
Facing away pulldown
52kg*8/8/8/8
Semi supinated grip pulldown
43kg*8/8/8/8
Semi supinated isoholds
27kg*10s/10s/10s
27kg*10s/10s/10s
27kg*10s/10s/10s
Incline bench db curl (7)
12.5kg*8/8/7/6/5/4
Strict laterals
8kg*15/15/15/15/15/
1 arm db row 3s hold
15kg*7/7/7

 

[derrickgyn]

28/06/14
Back squat (beltless, adis)
130kg*5 135kg*5 140kg*5 145kg*5 150kg*4
Belt: 160kg*3
Seated leg curl (flex)
45kg*8 47.5kg*8 50kg*8 52.5kg*8 55kg*8 57.5kg*8 60kg*8 62.5kg*8 65kg*8
Glute ham raise
BW*10/10/10/10/10
Snatch grip rdl (hands outside rings)
20kg*15/15/15/15

Woke up early and had to train fasted cos gymbox is having some squat challenge today, and they were taking up all the racks. Took my preworkout, rushed down to the gym only to find that they have already taken all the racks (at 8am....) and i had to rush down to smu to train. And all this while i was sweating buckets because of the caffeine. Ah well.

 

[derrickgyn]

29/06/14
Incline bench db curl
15kg*8/6+2/5+3/5+3 (rest pause)
Ez bar curl
30kg*10 35kg*8 40kg*6 45kg*6
High cable curl (8)
6.25kg*12/12 3.75kg*12/12
Cable rope curl
21.25kg*10/10/10/12
Incline cable curl
3.75kg*10/10/10/12+3p

Standing calf raise (2s stretch/flex)
60kg*10 70kg*10 80kg*10 90kg*10 100kg*7+3
Donkey calf raise (3s stretch/flex)
4pps*12/12/12/12/12
Seated calf raise (4s stretch/flex)
40kg*10/10/10/10/10

 

[derrickgyn]

30/06/14
Low incline db press (2)
35kg*8 40kg*8 45kg*5
Seated db press
27.5kg*10/9/7+8s negative
Cable crossover (30)
14kg*15/15/15
Incline bench press
40kg*10/10/12
Incline db press (5)
12.5kg*12/12/12
Seated lateral raises
15kg*15/15/15+3+2 rest paused

 

[derrickgyn]

01/07/14
Meadows row
Bar+5kg*10 10kg*10 15kg*10*
20kg*10/10/10/15
1 arm db row
27.5kg*10 32.5kg*10 37.5kg*10
Seated cable row
79kg*10/10/10
Bent over bb row
70kg*10 80kg*10 90kg*10
Lat pulldown
70kg*8+61kg*5+52kg*6+43kg*6+34kg*6
Stiff arm pulldown
18.75kg*12/12/12

Oo 90kg*10 bb rows after all those back exercises. Nubbad.

 

[derrickgyn]

02/07/14
Back squat (belt, adis)
140kg*3 150kg*3 160kg*3 170kg*3 160kg*3 155kg*6 140kg*10
Reverse band leg press
7pps*12 8pps*12 9pps*12 10pps*12 11pps*12 12pps*8

Woot woot PR on squats, weight wise and rep wise. Time to eat more mcdonalds!

 

[derrickgyn]

03/06/14
Flat bench press
90kg*6 95kg*6 100kg*6 105kg*5+1
Overhead press
67.5kg*6/6/4+1 rest paused
Cable crossover (30)
14kg*20/20/20/20
Low incline db press (1)
17.5kg*10/10/10/10+5p
Incline bench press (butt high)
40kg*8/10 50kg*10/10/10/10
High incline db press
12.5kg*12/12/12/12
Lateral raises
17.5kg*12/12/12/12+15kg*6+12.5kg*5
Rope extension
13.75kg*20 16.25kg*12 18.75kg*10
Machine dips (2s eccentric and hold)
70kg*12/12/12
Overhead rope extension
11.25kg*15/12/12+8.75kg*6+6.25kg*6+3.75kg*6

Sh*tty day. Bench sucked and so did OHP. Should have hit 105x7...ohp should have been 67.5 for 4x6 ish. I suspect it was yesterday's squatting that really beat the crap out of my body cos i woke up this morning aching all over and 0.5kg lighter. I pretty much never ache anymore..think the sets taken to failure were a little too much.

Will dial back on the challenge sets for squat.

 

[derrickgyn]

04/06/14
Weighted pullup
20kg*5/5/5/5/4
Lat pulldown
61kg*10/10/10/10
Wide grip lat pulldown
52kg*10/10/10/10
Facing away pulldown
52kg*10/10/10/10
Semi supinated grip pulldown
43kg*10/10/10/10
1 arm pulldown*
20kg*10/10/10/10
Incline bench db curl
12.5kg*8/8/8
Seated calf raise (3s stretch/hold)
20kg*15 30kg*15 40kg*12 50kg*13
Donkey calf raise (2s stretch/hold)
4pps*15 5pps*12 6pps*10
7pps*12+6pps*10+5pps*8+4pps*8+3pps*8

 

[derrickgyn]

05/06/14
Back squat (beltless , adis)
140kg*5 145kg*5 150kg*5 155kg*4
Belted: 160kg*5 170kg*2
Belted paused: 150kg*3/3/3
Lying leg curl
43kg*10/10/10/10/10
Leg extensions with flex
57kg*10/10/10/10
64kg*10+57kg*8+50kg*6+43kg*4

Was sharing a rack with a guy who was squatting 4pps+ for sets of triples. Good motivation. Didn't face the mirror today so i went deeper than usual for all my sets.

Pretty satisfied with the 155x4 and 160x5.

 

[derrickgyn]

06/06/14
Incline bench db curl
17.5kg*6/6/6/6/6/6
Standing db curl
15kg*6/6/6/6
Incline cable curl
3.75kg*12/12/12/12
High cable curl
3.75kg*12/12/12/12
Dumbbell curl w midpoint hold
8kg*5/5/5
Cable rope curl
16.25kg*12/12/12
Seated calf raise (4s stretch/flex)
20kg*12 30kg*12 40kg*12
Standing calf raise (3s stretch/flex)
60kg*12 70kg*12 80kg*12
Donkey calf raise (2s stretch/flex)
140lbs*12 160lbs*12 180lbs*12 200lbs*12*
220lbs*12+180lbs*10+140lbs*8+120lbs*6+20p+50bw

 

[derrickgyn]

07/06/14
Low incline db press (2)
35kg*8 40kg*8 45kg*5+3a
Seated db press
30kg*10/5 25kg*8 20kg*9
Cable crossover (16)
14kg*15/15/15
Incline bench press
40kg*10/10/10
Flat dumbbell press
15kg*10/10/10
Machine press w midpoint partial
60lbs*10/10/10+15p+10s hold
Seated lateral raises
17.5kg*12/12/12/12
1 arm lateral raises
12.5kg*12/12/12

 

[derrickgyn]

08/06/14
Meadows row
Bar+22.5kg*12/12/12/15
1 arm db row
30kg*10 35kg*10 40kg*10
Seated cable row
79kg*12/12/12
Seated row w/ lat pulldown attachment
52kg*10/10/10
Lat pulldown
79kg*6/6
79kg*6+61kg*6+52kg*6+43kg*6
Close neutral grip pulldowns (21s)
43kg*7/7/7
43kg*7/7/7
43kg*7/7+34kg*7
Close neutral grip (mid partials)
34kg*12/12/12
Rear delt flyes
10kg*20/20/20/20
Bent over seated flyes
5kg*20/20/20/20
Alt rear delt rows
10kg*10/10/10
Incline bench db curl (7)
10kg*10/10/10/10
Alt db curl
10kg*10/10
10kg*10+9kg*8+8kg*7+7kg*7+6kg*8

 

[Jowa__]

^ Much volume.

 

[Reddit]

Yah man. It took 2 minutes for me just to read that list :0

 

[derrickgyn]

09/06/14
Back squat (belt, adis)
150kg*3 155kg*3 160kg*3 165kg*3 170kg*3
Paused back squat
150kg*3/3/3/3/3/3/3/3/3/3

Fck. Just fck. A hint of smolov, i was resting 6-10mins in between sets. Acute overtraining cos i won't be training this weekend. Session took about 4 hours. Gah..