derrick's training log

[derrickgyn]

20/09/14
Deficit deadlift (1in)
120kg*3 140kg*3 160kg*3 180kg*5 (PR)
45deg back extension
BW*15/15/15/15/15
Pull ups
BW*10/9/8/7

Yay 180x5 on deficit deadlifts

 

[derrickgyn]

22/09/14
Paused flat bench press
110kg*4/4/4/4 (PR)
Low incline db press
42.5kg*10 (PR) 37.5kg*10 32.5kg*10
Cable crossover (mech dropsets)
8.75kg*10/10/10 x3
Incline bench press
35kg*15/15/15
Stiff arm pulldown (mech dropset)
13.75kg*12/12/12
13.75kg*12/12/10
13.75kg*12/8/4
Flat db press
15kg*15/15/15
Lateral raises
10kg*20/15/15
Strict tricep extensions
14kg*20/12/10

Damn happy with the PRs. Surprised to hit 42.5 for 10 on dumbbells but even more surprised to be able to sustain 3x10 with a 5kg dropoff/set. Flat bench is also going great, my previous best was a top set of 110x5, but i managed 110x4x4 this time round.

 

[derrickgyn]

23/09/14
Stiff arm pulldown
16.25kg*10/10
16.25kg*10/8/8 (mech dropset)
Seated cable row
70kg*12/12/12
1 arm db row (1s static hold)
27.5kg*10/10/10
Lat pulldown
115lbs*15/15/12
Medium neutral grip pulldown
95lbs*15/15/12
Stiff arm pulldown (mech dropsets)
11.25kg*12/12/10
11.25kg*12/10/10
11.25kg*12/10/8
Cable laterals (mech dropset)
1.25kg*12/12/12/12
1.25kg*10/10/10/10

First time training at 10pm. Time to study.

 

[derrickgyn]

25/09/14
Seated db press
27.5kg*12/12/9
Overhead press
32.5kg*10/10/12
Lateral raises
15kg*12/12/12
1 arm cable laterals (mech dropset)
1.25kg*10/10/10
1.25kg*10/10/10
1.25kg*10/10/10
Cable rear delt fly
1.25kg*20/20/20
Chest supported rear delt fly
8kg*20/20/20
A1) Alt db curl
15kg*8/6/6
B1) Pinwheels
10kg*10/10/10
1 arm tricep extension
6.25kg*20/20/20
Donkey calf raise (4s stretch/hold)
4pps*10/10/10/10/10
2pps*100 (pump)
Wide grip OHP
30kg*12/12/12/15

Havent trained calves in a long time. Slept at 4am ytd...

 

[derrickgyn]

26/04/14
Back squat (belted)
140kg*3/3/5
Beltless
100kg*5/5/5
Low incline db press
40kg*10
Cable laterals (mech dropsets)
3.75kg*10/10/10
3.75kg*10/10/10
Wide grip OHP
40kg*10/10/9

First squat session in a looong time. Shaking like a lead afterwards lol

 

[derrickgyn]

27/09/14
Deadlift (belted)
160kg*3/3/3/3/3
Leg press
150kg*12/12/12/12
150kg*12+100kg*12+50kg*12

Trimmed my calluses too thin..deadlifts really hurt. Felt pretty slow too. Maybe its because i squatted yesterday. Oh, woke up feeling like i got smashed by a truck on my quads, hams, glutes. Feeling like a squat virgin all over again lol.

 

[derrickgyn]

29/09/14
Paused flat bench
115kg*3/3/3 (PR)
Low incline db press (3)
45kg*7 40kg*12 35kg*11 (PR)
Cable crossover
8.75kg*10/10/10 x3
Incline bench press
40kg*15/15/15
Low incline db press (1)
17.5kg*12/12/12
Cable lateral raises
3.75kg*12/12/12
3.75kg*12/12/12
3.75kg*12/10/10
3.75kg*10/10/9
Strict tricep extension
14kg*20/15/12
Alt db curl+pinwheels+alt hammer curl
12.5kg*10/10/5

PR on main pressing movements. 45kgx7 was pretty disappointing but 40kgx12 afterwards made up for it. Yay.

 

[derrickgyn]

01/10/14
Stiff arm pulldown
16.25kg*12/12
16.25kg*12+13.75kg*12+11.25kg*10+8.75kg*8+8+6 (4x drop, 2x mech)
Seated cable row
70kg*15/15/15
1 arm barbell row (1s hold)
15kg*12/12/12
Dumbbell row
30kg*10/10/10
Lat pulldown
115lbs*15/15/14
Medium neutral grip pulldown
95lbs*12/12
95lbs*10+75lbs*10+60lbs*10+45lbs*10
A1) Alt db curl*
12.5kg*10/8
A2) Pinwheels
12.5kg*8/6
A3) Donkey calf raise (4s stretch/hold)
3pps*12/12/20+50pump
1pps*100

 

[derrickgyn]

02/10/14
Seated db press
30kg*10/10/9
Cable lateral raises
3.75kg*12/12/12
3.75kg*12/12/12
3.75kg*12/10/10+1.25kg*10/10/10
Wide grip OHP
40kg*10/10/10
Rear delt flyes
8kg*30/30/30
Tricep extension (mech dropset)
11.25kg*12/12/12
11.25kg*10/10/10
8.75kg*12/12/12+6.25kg*12+3.75kg*12+1.25*12+1.25*50(overhead)

 

[derrickgyn]

04/10/14
Back squat (belted)
140kg*3/3/3/3/3/3
Leg press (4s ecc)
95kg*10/10/10
95kg*10+75kg*10+50kg*10
Leg curl
45kg*10/10/10/10
Back extensions
BW*10/10/10/10
Tricep extensions
11.25kg*12/12/12
11.25kg*12/10/10
11.25kg*10/8/4+4p
Cable lateral raises
3.75kg*12/12/12/12

Just finished exams this morning..tired

 

[derrickgyn]

05/10/14
Incline bench db curl (8)
12.5kg*8 15kg*8 17.5kg*8
A1) Alt db curl
12.5kg*5/5/5
A2) Pinwheels
10kg*5/5/5
Incline cable curl (mechanical dropset)
6.25kg*12/10/4
6.25kg*10/6+4p
3.75kg*15/6+10p
Standing calf raise (4s stretch/flex)
60kg*10 70kg*10 80kg*10
Donkey calf raise (4s stretch/flex)
3pps*10/10/10+2pps*75pump
Rope cable curl (mech dropset)
11.25kg*12/12/10
11.25kg*12/10/8
11.25kg*12/10/10
Cable laterals
3.75kg*15/15/15

 

[derrickgyn]

PM session
Standing calf raise (3s stretch/flex)
60kg*10/10/10/10/10
Stiff arm pulldowns (mech dropset)
16.25kg*15/15/15
16.25kg*12/12/12
16.25kg*12/10/8
Cable laterals (2s hold)
3.75kg*12/12
Rope curl (mech dropset)
11.25kg*15/15/15
11.25kg*12/12/12
11.25kg*12/10/10
Incline bench db curl (8)
7kg*8/10/10+15p
Donkey calf raise (3s stretch/flex)
3pps*15/15/15/12/

 

[derrickgyn]

06/10/14
Paused flat bench
120kg*2/2
Low incline db press (3)
47.5kg*5+1 42.5kg*9 37.5kg*11
Cable crossover
11.25kg*8/8/8
8.75kg*10/10/10
6.25kg*15/12/12
Incline bench press
45kg*15/15/11+2
Low incline db press (1)
20kg*10/10/6
Cable laterals (bottom-top-middle)
2.5kg*15/15/15
2.5kg*15/15/15
2.5kg*15/15/15
Strict tricep extension
14kg*15/12/12
Overhead rope extension
11.25kg*15/15/15
11.25kg*15/12/4
8.75kg*12/10/4

PR on presses. Deload next sess.

 

[derrickgyn]

07/10/14
Stiff arm pulldown (mech dropset)
16.25kg*15/15/15
16.25kg*15/15/15
16.25kg*12/12/12+13.75kg*10/10/10
Seated cable row
79kg*12/12/12
1 arm bb row (1s hold)
17.5kg*10/10/12
1 arm db row
32.5kg*10/10/10
Lat pulldown
115lbs*10 (LF) 115lbs*12/12
Med neutral grip pulldown
95lbs*12/12/12
A1) Incline bench db curl
8kg*12/12/12
A2) Barbell curl
10kg*12/12/12
A3) Rope extension
11.25kg*25/25/25

 

[derrickgyn]

09/10/14
Incline bench db curl (7)
15kg*6/6/6/6
A1) Incline cable curl
6.25kg*10/10/10
A2) Barbell curl
12.5kg*10/10/10
A3) Hammer curl
10kg*6 8kg*8 6kg*10
Seated calf raise (btm-mid-top hold)
20kg*15/15/15/15
Donkey calf raise (btm-mid-top hold)
3pps*12/12/12/12
Back squat (chucks, beltless)
120kg*3/3/3/3/3

 

[derrickgyn]

09/10/14
Seated db press
32.5kg*8/5/5
Cable laterals (mech dropset, ffp)
3.75kg*15/15/15 x3
Smith OHP
20kg*12/12
20kg*12+15kg*8+10kg*4
Cable rear delt flyes
3.75kg*20/15/15
A1) Close grip bench press
60kg*10/10/10
A2) Overhead rope extension (1s pause/hold)
8.75kg*12/12/12

Seated db presses..meh

 

[derrickgyn]

11/10/14
Back squat (belt, adis)
140kg*4/4/4/4/4
Deadlift (belt)
160kg*5/5/5
Paused deadlift (2 count, knees)
100kg*5/5/5

Squats progressing quite well. No knee pain today, ankle felt pretty good too. Deadlifts were pretty tough towards the last set. Died at paused deadlifts....

 

[derrickgyn]

13/10/14
Paused flat bench press
100kg*5/5/5
Low incline db press (1)
30kg*15 25kg*15 20kg*13
Cable rear delt fly
1 plate*12/12/12/12/12/12
Incline db fly (4)
12.5kg*10/10/10
Cable lateral raises
5kg*15 3.75kg*15 2.5kg*15
Barbell curl
20kg*12/12/12/12
Pec deck
75lbs*20 90lbs*15 115lbs*12

 

[jgyy1990]

Hey just wondering ah u meet other people to gym together?

 

[derrickgyn]

15/10/14
Semi supinated grip pullup
79.2kg+20kg*5/5/5/5/5
Lat pulldown (1s hold)
115lbs*12/12/12
Seated cable row (1s hold)
115lbs*10/10/10
Stiff arm pulldown
13.75kg*12/12/12
Xtra wide grip lat pulldowns (1s hold)
75lbs*15/
Back squat (beltless)
120kg*4/4/4 (adipowers)
120kg*4/4/4
Barbell curl
22.5kg*10/10/10
Lying leg curl
18kg*20/20/20