derrick's training log

[derrickgyn]

23/01/15
A1) Incline cable curl
6.25kg*20/20/15
B1) Rope extension
16.25kg*20/20/15
A2) Incline bench db curl (6)
10kg*12/10/10
B2) Ez bar french press
30kg*12/12/12
A3) Barbell curl
20kg*12/12/15
B3) Ez bar skullcrushers
18.75kg*15/15/15
A4) Seated calf raise (14X4)
30kg*12/12/12
B4) Overhead cable extension
18.75kg*15/15/15
A5) Donkey calf raise (14X4)
115kg*12/12/12
B5) Pinwheels
12.5kg*12/12/12
A6) Alt db curl
10kg*15/12/12
B6) Hammer curl
10kg*12/10/10
C6) Pinwheels
10kg*10/8/8
Close grip bench press
55kg*12/12/20

 

[derrickgyn]

25/01/15
Back squat (belt, adipowers)
140/160/170kg*1
180kg*3 (PR)
Rear foot elevated split squat
20/20/18/15
Deadlift
140kg*3/3/3
New 3rm. Tripled my max. Going to do russian squat routine next.

 

[derrickgyn]

 

[derrickgyn]

26/01/15
Paused flat bench press
100/110/120/130kg*1 (no handoff)
135kg*0+1 130kg*1 135kg*0
100kg*12 (touch and go)
Low incline db press (3)
35kg*10/10/10
A1) Incline cable fly (5)
8.75kg*12/12/12
B1) Incline dumbbell fly (5)
7kg*10/10/10
A2) Cable crossover (2)
8.75kg*12/12/12
B2) Cable chest press (2)
8.75kg*10/10/10
A3) Cable crossover (8)
6.25kg*15/15/15
B3) Cable crossover (8)
6.25kg*12/12/12
Lateral raises
15kg*15/15/15/15+6kg*20
French press
25kg*15/15/20+5

130kg, matching my comp PR. Did it for 2 singles, at a better speed. But no weight increase :/ 100x12 was a 2rep PR though.

 

[HerbSeller]

TS is so stronk

 

[derrickgyn]

27/01/15
Weighted semi sup chinup
+10kg*8/8/7/6
Wide grip pullup
8/8/8/8
Chest supported row
75kg*10/12/10+61kg*8+47kg*10+40kg*10+19kg*10
Meadows row
20kg*12/12/12
Lat pulldown (1130)
95lbs*12/12 75lbs*12/12
1 arm db row (1130)
15kg*15/15/15
Barbell curl (X140)
12.5kg*12/12/12/12+12.5kg*20

 

[derrickgyn]

28/01/15
Deadlift
140/160/180kg*1
200kg*6 (missed 7th at lockout)
220kg*1
225kg*1
Standing hamstring curl
19kg*12/12/12/12
Leg extension
47kg*20/20/20/20+40kg*12+33kg*10+26kg*8

20kg PR on deadlifts LOL

 

[derrickgyn]

 

[derrickgyn]

29/01/15
A1) Paused flat bench press
105kg*6/6/6
B1) Seated calf raise (444X)
20kg*12/12/12
C1) Donkey calf raise
95kg*12/12/12
A2) Incline cable crossover (6)
8.75kg*12/12/12
B2) Incline smith press (4)
50kg*10/10/15
A3) Lateral raise
15kg*12/12/12
B3) Seated smith press
40kg*10/10/14
Bent over laterals
7kg*25/25/25
1 arm rear delt cable fly (X140)
1.25kg*15/15/15
Barbell curl (X140)
10kg*15/15/15

 

[derrickgyn]

30/01/15
Incline bench db curl (5) X140
7kg*12/12/15
A1) Close grip bench press
60kg*10/10/10
B1) French press
20kg*10/10/10
1 arm db preacher curl X140
8kg*12/10/10
Ez bar cable skullcrushers 40X1
18.75kg*12/12/12
Barbell curl X140
12.5kg*12/12/12/60p
A2) Hammer curl
12.5kg*10/10/10
B2) Donkey calf raise (444X)
125kg*10/10/10
310X:*105kg*10/10/10
Pump reps: 85kg*46/60s

 

[derrickgyn]

01/02/15
Back squat (belt, adipowers)
100/130/140/160/170*1
152.5*2 140*1
100kg*10
Leg extension
54kg*16/12/16
47kg*15/15/15
Lying leg curl
32kg*15/15/15/15/15/20
Back extension
BW*15/15/15
Barbell curl (X140)
10kg*15/15/15

Fell sick..sian

 

[BradenHeat]

Wah Lao...bro, you beast mode plus monsta ah....kao...I see that I felt a "disk" slipping off little ...balls to you man @-@

Sent from Sony D6653 using GAGT

 

[derrickgyn]

02/02/15
Paused flat bench press
105kg*5/5/5/5
Seated calf raise (14X4)
30kg*12/12/12
Low incline db press (3)
37.5kg*10/10/9
A1) Incline cable fly
11.25kg*10/10/10
B1) Incline dumbbell fly
7kg*10/10/10
A2) Cable crossover (2)
11.25kg*12/12/12
B2) Cable chest press (2)
11.25kg*10/10/10
A3) Cable crossover (8)
6.75kg*15/15/15
B3) Cable chest press (8)
6.75kg*12/12/12
Lateral raise
15kg*12/12/12/12/12
Cable french press
18.75kg*15/15/20

 

[derrickgyn]

03/02/15
4s eccentrics, 1s hold
Pull up*
7/7/6/7
Chest supported row
54kg*10 47kg*10 40kg*10
1 arm dumbbell row
20kg*10/10/10
Lat pulldown
75lbs*12/12/12
Incline bench db curl
6kg*10/10/10
Barbell curl
12.5kg*10/10/10

 

[derrickgyn]

04/02/15
Back squat (belt, adipowers)
150kg*6/6/6/5+1
Deadlift
180kg*5/5/3
Leg extension
54kg*15/15/15
Lying leg curl
46kg*12/12/20

 

[derrickgyn]

05/02/15
A1) Paused bench press
105kg*4/4/4/4/4/4
B1) Seated calf raise (14X4)
30kg*12/12/12/12/12/12
A2) Incline cable crossover (6)
11.25kg*15/15/11
B2) Incline smith press (4)
60kg*8/8/8
A3) Lateral raise
15kg*12/12/12
B3) Seated smith press
40kg*12/12/15

 

[derrickgyn]

06/02/15
A1) Close grip bench press 40X0
50kg*10/10/10/10
B1) Ez bar french press 40X0
20kg*10/10/10/10
A2) Barbell curl X140
15kg*10/10/10/10
B2) Incline bench db curl X140
6kg*10/10/10/10
Rope extension
16.25kg*25/20/15

 

[derrickgyn]

07/02/15
Back squat
130kg*8/8/8/8
Deadlift
160kg*8/8

 

[derrickgyn]

09/02/15
A1) Paused flat bench press
110kg*4/4/4/4
B1) Seated calf raise (14X4)
40kg*8/8/8/8
Low incline db press (3)
40kg*10/8/7
A2) Incline cable fly (5)
11.25kg*10/10/10
B2) Incline db fly (5)
7kg*10/10/10
A3) Cable crossover (2)
8.75kg*15/15/15
B3) Cable chest press (2)
8.75kg*12/12/12
A4) Cable crossover (8)
6.25kg*15/15/15
B4) Cable chest press (8)
6.25kg*12/12/12
Lateral raise
15kg*15/15/15/15/15
1 arm lateral raise*
6kg*15/15/15/15/15
Ez bar cable french press
18.75kg*20/15/15

 

[derrickgyn]

10/02/15
Back squat
152.5kg*9
155kg*3/3/3/3/3
GHR
10/10/10
Reverse hyper
10/12/12
Seated leg curl
35kg*20/20/20