derrick's training log

[derrickgyn]

07/11/14
A1) Incline bench db curl (6)
12.5kg*10/10/10/7
A2) Ez bar cable extension
30kg*10/10/10/10
B1) EZ bar cable curl
15kg*10/10/10/10
B2) EZ bar cable skullcrushers
15kg*15 17.5kg*12/12/12
C1) Barbell curl
15kg*12/12/12/12
C2) Overhead ez bar extension
12.5kg*15/15/15/15
1 arm cable curl
5kg*12/12/12+25s static hold

 

[derrickgyn]

08/11/14
Back squat (adipowers, belt)
140kg*3 145kg*3 120kg*5/5/5
Deadlift (belted)
160kg*3/3/3/3
Safety bar squat
80kg*8/10/12
Leg extension
50kg*12 45kg*12 40kg*12
A1) Leg curl
32.5kg*12/12/12
A2) Back extension
BW*10/10/10+30s static hold

 

[derrickgyn]

09/11/14
Seated calf raise (24X4)
20kg*10/10/10/10
Standing calf raise (24X4)
60kg*10/10/10/10
Donkey calf raise (24X4)
3pps*10/10/10/10/10+40pump
Ez bar cable curl
16.25kg*12/12/12

 

[derrickgyn]

10/11/14
A1) Flat bench press
80kg*8/8/8/8
A2) Pull up
8/8/8/8/8/8
Low incline db press (2)
27.5kg*10/10/10
Cable crossover (8)
8.75kg*10/10/10
Cable crossover (2)
6.25kg*12/12/12
Cable lateral raise
3.75kg*20/20/20
Cable skullcrusher
18.75kg*12/12/12
Dumbbell laterals
12.5kg*12/12/12

 

[derrickgyn]

12/11/14
Weighted semi sup chinup
+30kg*4/4/4/3/3
Mid neutral grip pulldown
135lbs*10/10/8+2
Wide grip pulldown
115lbs*10/10/10
Stiff arm pulldown
15kg*15/15
15kg*15+13.75kg*12+12.5kg*12+11.25kg*12
Seated cable row (1s hold)
115lbs*10/10/10
1 arm dumbbell row
25kg*10/10/10+12.5kg*15

 

[BradenHeat]

Rest day bro, rest day, i mean week

dont burn out before any big event,

looking at the squat numbers and im sweating while i type

 

[derrickgyn]

13/11/14
Flat bench press
85kg*5/5/5/5/5
Overhead press
60kg*8/8/8
A1) Dumbbell lateral raise
12.5kg*12/12/12
A2) Seated db press
20kg*12/11/8
B1) Cable rear delt fly
2.5kg*15/15/15
B2) Cable laterals
2.5kg*12/12/12
Smith OHP
40kg*12/12/11
40kg*10+35kg*6+30kg*5+25kg*4
Partial/full lateral raise
20kg*10+10kg*10+5kg*10
20kg*10+10kg*10+5kg*10
20kg*10+10kg*10+5kg*10
Cable skullcrusher
11.25kg*25/25/25

 

[derrickgyn]

14/11/14
A1) Incline bench db curl (6)
12.5kg*10/10/10/10
A2) Ez bar cable extension (fatgrip)
31.25kg*10/10/10/10
B1) EZ bar cable curl (fatgrip)
15kg*10/10/10/10
B2) EZ bar cable skullcrushers (fatgrip)
18.75kg*12 20kg*12/12/12
C1) Barbell curl
17.5kg*12/12/12
C2) Overhead ez bar extension
17.5kg*15 20kg*15/15/15
1 arm cable curl
7.5kg*12/12 6.25kg*12 5kg*12
Donkey calf raise (24X4)
4pps*10x10

 

[derrickgyn]

15/11/14
Back squat (belt/adipowers)
120kg/140kg/150kg/155kg*1, 160kg*2
125kg*5/5/12
Safety bar squat
85kg*8/8/8/12
Deadlift (beltless)
120kg*3/3/3/3/3
Leg extension
55kg*12/12
55kg*12+45kg*10+35kg*10+25kg*10
Glute ham raise
BW*12/11/10

 

[xehenorthx]

hey derrrrk its meh Marcus Leow from the Gymmboxx crew lul

 

[ROCKET LAUNCHER]

hey derrrrk its meh Marcus Leow from the Gymmboxx crew lul

holeee sheeet

widen your squat stance pls.

 

[xehenorthx]

holeee sheeet

widen your squat stance pls.

Are you the potato?

Dayum asking me to spread my legs moar.

 

[ROCKET LAUNCHER]

tru stori ...

I troll you IRL. don't wanna derail derrick's log.

its a thread for doevenlifters

 

[derrickgyn]

17/11/14
Flat bench press
80kg*10/10/10/10
Low incline db press (2)
27.5kg*10/10/10/12
A1) Cable crossover (8)
6.25kg*12/12/12
A2) Cable rear delt fly (8)
6.25kg*15/15/15
B1) Cable crossover (2)
6.25kg*12/12/12
B2) Dumbbell lateral raise
12.5kg*15/15/15
Cable skullcrusher
21.25kg*10/10
21.25kg*10+16.25kg*10+11.25kg*10+8.75kg*10
Lat pulldown
115kg*15/15/12

 

[cowed77]

I wince in pain every time I come in here and look at a workout log entry.

 

[derrickgyn]

I wince in pain every time I come in here and look at a workout log entry.

Haha it isn't that bad lah. Only drop sets taken to true failure. Supersets to feel the burn only.

 

[derrickgyn]

18/11/14
Weighted semi sup chinup
+30kg*4/4/4/4/4
A2) Donkey calf raise (33X0)
3pps*10/10/10 3.5pps*10/10
3.5pps*10+3pps*30+2.5pps*20+2pps*20
Lat pulldown
115lbs*15 135lbs*12 115lbs*10
Wide grip pulldown
115lbs*15/15/15
Seated cable row (1s hold)
115lbs*10/10/12
1 arm dumbbell row
25kg*12/12/12
Tbar row
30kg*15/15
30kg*15+20kg*12+10kg*12
B1) Stiff arm pulldown (mech ds)
13.75kg*10+10, 11.25kg*10+10, 8.75kg*12+12
B2) Barbell curl
20kg*15/15/15
Tricep extension w handles
8.75kg*20/20/20

Felt amazing today, hence the fluff exercises. Haven't felt like this in a really long time. Sleeping earlier really helped. Final exams in a week..

 

[derrickgyn]

20/11/14
A1) Flat bench press
85kg*8/8/8/8
B1) Donkey calf raise (14X4)
4pps*10/10/10/10/10
A2) Overhead press
60kg*8/8/8
B2) Donkey calf raise (14x4) wide
3pps*10/10/10/10/10
A3) Dumbbell lateral raise
12.5kg*12/12/12
B3) Seated db press
20kg*12/12/12
A4) Cable rear delt fly
3.75kg*15/15/15
B4) Cable laterals
3.75kg*10/10/10
Cable rear delt fly (1arm)
3.75kg*20/20/20
Smith OHP
45kg*8 40kg*8 35kg*12*
30kg*20+8/6/5 (rest paused)

 

[derrickgyn]

21/11/14
A1) Incline bench db curl (6)
15kg*8/8/8
A2) Ez bar cable extension (fatgrip)
32.5kg*10/10/10
B1) EZ bar cable curl (fatgrip)
15kg*10/10/10
B2) EZ bar cable skullcrushers (fatgrip)
22.5kg*12/12/12
C1) Barbell curl (fat grip)
20kg*12/12/12
C2) Overhead ez bar extension
22.5kg*12/12/12*
D1) 1 arm cable curl
5kg*15/15/14
D2) Tricep extension w long rope
11.25kg*18/18/17
Concentration curl
6kg*10/8/6 (assisted to 10)

 

[derrickgyn]

22/11/14
Back squat (belted, adipowers)
160kg*3 140kg*10/8/6
A1) Lying leg curl
30kg*12/12/12
A2) Stiff leg deadlift
30kg*10/10/10
Back extension (hamstring emphasis)
BW*12/12/12
Leg press
4pps*20/20/20/20

140*10, matched an old rep PR. 160*3 was pretty smooth, i might have gotten a 4th but i didn't try. Went to failure on all 3 sets.