derrick's training log

[derrickgyn]

24/11/14
A1) Weighted semi sup grip chinup
+30kg*5/5/4+1/3+1
A2) Flat bench press
90kg*8/8/8/10
B1) Low incline db press (2)
30kg*10/10/10
B2) Lat pulldown
135lbs* 10/10/12
C1) Cable crossover (2)
7.5kg*12/12/12
C2) 1 arm db row
27.5kg*12/12/15
D1) Cable crossover (8)
6.25kg*12/12/12
D2) Seated cable row (1s hold)
115lbs*12/12/10

Chest/back. Insane cardio..

 

[Beastosterone]

24/11/14
A1) Weighted semi sup grip chinup
+30kg*5/5/4+1/3+1
A2) Flat bench press
90kg*8/8/8/10
B1) Low incline db press (2)
30kg*10/10/10
B2) Lat pulldown
135lbs* 10/10/12
C1) Cable crossover (2)
7.5kg*12/12/12
C2) 1 arm db row
27.5kg*12/12/15
D1) Cable crossover (8)
6.25kg*12/12/12
D2) Seated cable row (1s hold)
115lbs*12/12/10

Chest/back. Insane cardio..

Hi Derrick. What does A1, A2 , B1, B2 etc means? Superset A1 with A2?

Is this whole exercises meant to be a form of cardio?

 

[galapogos]

Hi Derrick. What does A1, A2 , B1, B2 etc means? Superset A1 with A2?

Yes.

Is this whole exercises meant to be a form of cardio?

No.

 

[derrickgyn]

28/11/14
A1) Flat bench press
100kg*6 (paused)
90kg*5/8
B1) Incline bench db curl
15kg*8/8/8+2
A2) Overhead press
60kg*8/8/10
B2) Barbell curl (fat grip)
22.5kg*12/12/12+15s
A3) Dumbbell lateral raise
12.5kg*15/15/15
B3) Seated dumbbell press
22.5kg*12/11/10
C3) Ez bar cable curl (fat grip)
11.25kg*15/15/15
A4) 1 arm rear delt fly
3.75kg*20/20/20
B4) Ez bar cable skullcrushers
18.75kg*15/15/15
Long rope extension
11.25kg*15/15/15

 

[derrickgyn]

29/11/14
Back squat (adipowers, belt)
160kg*4/3 140kg*8/7/6
Paused squat (adipowers)
100kg*3/3/3/3/3
Leg extension
45kg*15/15/15
Seated leg curl
35kg*15/15/15
Back extension (hamstring emphasis)
+5kg*12/12/12
Long strap extension + curl
11.25kg*20+20/20+20

Rep by rep..slowly inching my way back up. Previous PR was 160x5, hope to match it next week.

 

[derrickgyn]

01/12/14
A1) Flat bench press
95kg*8/8/8/8
A2) Seated calf raise (14X4)
30kg*12/12/12/12
B1) Low incline db press
32.5kg*8/8/8/9
B2) Donkey calf raise (14X4)
3pps*12/12/12/12+15s hold
Cable crossover (2)
8.75kg*12/12/12
Cable crossover (8)
6.25kg*12/12/12
Lateral raises
12.5kg*15/15/15
Cable skullcrushers
11.25kg*15/15/15
Overhead ezbar cable extension
8.75kg*15/15/15

Bench getting there...

 

[derrickgyn]

02/12/14
Weighted semi sup chinup
+40kg*3 +35kg*3 +30kg*4 +25kg*5 +20kg*7
Lat pulldown
155lbs*8 135lbs*10 115lbs*12
Seated cable row (1s hold)
115lbs*10/10/8
1 arm dumbbell row
25kg*10/10
25kg*10+20kg*10+15kg*10
Stiff arm pulldown (mech dropset)
11.25kg*15/15/15
11.25kg*15/15/15
11.25kg*15/15/15
1 arm cable row
8.75kg*15/15/15
Lots of curls

 

[derrickgyn]

Back squat (adipowers, belted)
160kg*4 150kg*4 140kg*4
Leg extension
43/50/57/64kg*12
Lying leg curl
30kg*15/15/15/15
Seated calf raise (one and a half reps)
20kg*12/12/12
Donkey calf raise (one and a half reps)
3.5pps*12/12/12+3pps*20 pump
Snatch grip rdl
40kg*12/12/12

 

[derrickgyn]

04/12/14
Flat bench press
100kg*8/7/7
Overhead press
65kg*5/5/6
A1) Seated db press
25kg*8 22.5kg*8 20kg*8
A2) Dumbbell lateral raise
12.5kg*15/15/15
B1) Cable lateral raise (shortened overload)
3.75kg*12/12/12
B2) Cable rear delt fly (1s hold)
3.75kg*12/12/12
Cable lateral raise
1.25kg*30/30/30
Smith machine OHP
30kg*8/8/8

 

[derrickgyn]

05/12/14
A1) Incline bench db curl
17.5kg*6/6/5
A2) Close grip bench press
80kg*6/6/6
B1) Ez bar cable curl
13.75kg*12/12/12
B2) Ez bar skullcrushers
18.75kg*15/15/15
C1) Barbell curl
25kg*10/10/10
C2) Overhead ez bar extension
23.75kg*12/12/12
D1) Cable curl
6.25kg*12/12/12
D2) Cable kickbacks
6.25kg*12/12/12
Long rope extension
8.75kg*30/30/30
Machine preacher curl
30lbs*12/10+2+6+6 (forced reps)
Eccentrics: 45lbs*40s

 

[derrickgyn]

06/12/14
Back squat
160kg*3 165kg*2 170kg*1
Deadlift
140kg*2 150kg*2 160kg*2 180kg*2
140kg*5/5/5
Back squat (sink, pause, beltless)
100kg*3/3/3
120kg*6 (no pause)
Leg extension
36kg*15/15/15+10/10/10 (rest paused 5s ea)
Lying leg curl
36kg*12/12/12+2/2/2

 

[derrickgyn]

07/12/14
Seated calf raise (14X4)
20kg*12/12/12/12
Barbell curl (fatgripz)
20kg*10x10
Donkey calf raise (14X4)
4pps*12/12/12/12
Paused bench press
100kg/110kg/120kg*1
Touch and go: 100kg*9
Lying leg curl
43kg*12/12/12/12

 

[derrickgyn]

08/12/14
Paused flat bench press
100kg*5/5/5/5
Low incline db press (3)
30kg*12/12/10
A1) Cable crossover (2)
6.25kg*15/15/15
A2) Cable chest press (9)
6.25kg*10/10/10
B1) Cable crossover (9)
6.25kg*15/15/15
B2) Incline barbell press
30kg*10/10/10
Barbell curl (fatgrip)
30kg*10/10/10/10
1 arm rear delt fly
1.25kg*50/50/50

 

[derrickgyn]

09/12/14
Weighted semi sup grip chinup
+40kg*3+10s negative
Weighted pull up
+20kg*5/5/5
Lat pulldown
175lbs*8 155lbs*10 135lbs*10
Seated cable row
115lbs*12/12/12
1 arm db row
30kg*10/10/8+2 (grip)
A1) Meadows row
25kg*12/12/12
A2) 1 arm bb row
25kg*12/12/12
Tbar row (free weight)
30kg*20 35kg*20 40kg*20
Wide grip pulldown
95lbs*12/12/12
Rear delt fly
3.75kg*30/25/20+1.25kg*30s hold
Dumbbell preacher curl with supination
7kg*15/15/12
Ez bar reverse curl*
10kg*20 15kg*15 20kg*15+20kg*10 (normal grip)
Back squat (beltless, chucks)
100/120/140/150/160kg*1
140kg*3/3 100kg*3/3

LOL 160x1 beltless. And it was a pretty fast 160. Its time to chuck the adipowers (huehuehue)

 

[derrickgyn]

10/12/14
Back squat (belted, chucks)
120/140/160/170kg*1 180kg*1
140kg*5/5/5/5
Seated calf raise (14X4)
30kg*10/10/10/10
Donkey calf raise (14X4)
4pps*10/10/10
4pps*10+3pps*8+2pps*8+1pps*8
Romanian deadlift
60kg*12/12/12

Yup..back at 4pps for my squat. Way easier than last time too. Should have gone for a double.

 

[derrickgyn]

11/12/14
Paused flat bench press
105kg*3 107.5kg*3 110kg*3 112.5kg*3
Overhead press
65kg*6/6/11 (PR)
Seated db press
20kg*15/15/14
Cable lateral raise (mech drop - short/long/mid strength curves)
3x 3.75kg*10/10/10
Cable rear delt fly
2.5kg*30/30/30
Ez bar cable extension
16.25kg*30 18.75kg*25 21.25kg*20

 

[derrickgyn]

12/12/14
A1) Incline bench db curl
17.5kg*7/7/7
A2) Close grip bench press
80kg*7/7/8
B1) Ez bar cable curl
13.75kg*12/12/12
B2) Ez bar skullcrushers
21.25kg*15/15/15
C1) Reverse barbell curl (banded)
12.5kg*10/10/10
C2) Barbell curl
12.5kg*10/10/10
C3) Hammer curl
9kg*8/8/8
D1) Long rope extension
16.25kg*12/12/12
D2) Dumbbell preacher curl
5kg*15/15/15
Seated calf raise (14X4)
40kg*10/10/10/10
Donkey calf raise (14X4)
3.5pps*10/10/10
3.5pps*10+2.5pps*10+1.5pps*10

 

[derrickgyn]

13/12/14
Back squat (belted, chucks)
140/160/170/180kg*1
160kg*3/3/5
Paused ATG back squat (belted, adipowers)
140kg*3/3/3
Lying leg curl
50kg*8/8/8
Leg extensions
57kg*15/15/15

PR on squat..160x5 after doing 2 sets of 3 and a single of 180.

 

[derrickgyn]

15/12/14
Paused flat bench press
105kg*5/5/5
Low incline dumbbell press (3)
32.5kg*8/8/12
Cable crossover (35)
14kg*12/12/12
A1) Cable crossover (21)
9kg*12/12/12
B1) Cable chest press (21)
9kg*10/10/10
A2) Incline dumbbell fly
5kg*10/10/10
B2) Incline bench press
30kg*10/10/10
Dumbbell laterals
12.5kg*12/12/12
A3) Ez bar cable extension
11.25kg*20/20/10
B3) Ez bar cable overhead extension
11.25kg*20/16/9

 

[derrickgyn]

16/12/14
Weighted semi sup grip chinup
+40kg*2+10s
Weighted pullup
+20kg*5/5/5 BW*8/7/8
Lat pulldown
175lbs*8 155lbs*10 135lbs*12
Seated cable row (1s hold)
95lbs*12/12/15
1 arm db row
30kg*12/12/12
A1) Meadows row
30kg*12/12/12
B1) 1 arm barbell row
30kg*12/12/12
1 arm cable row (2s hold)
8.75kg*12/12/12
A2) Reverse curl
15kg*15/15/15
B2) Barbell curl
15kg*15/15/15
Donkey calf raises 15X5
4pps*10/10/10/10/10
Cable rear delt flyes
1.25kg*50/50/50
Dumbbell preacher curl
7kg*15/15/15