derrick's training log

[derrickgyn]

derrick, see that u alwaays do weight pull ups and seated cable rows for ur back exercises. Are there any other back exercises that you are doing?

Haha no. I'm just too lazy nowadays. Used to do a lot more variety but I can't be bothered nowadays. Hypertrophy wise, I don't see much of a difference by cutting out everything but the pullups.

 

[donald83]

Haha no. I'm just too lazy nowadays. Used to do a lot more variety but I can't be bothered nowadays. Hypertrophy wise, I don't see much of a difference by cutting out everything but the pullups.

Ok, cos now i do normal pull ups, i can do around 15 to 20 reps per set. Will also do seated cable rows, barbell rows and seated pull downs.

But my back nowhere near yours. lol

 

[derrickgyn]

Ok, cos now i do normal pull ups, i can do around 15 to 20 reps per set. Will also do seated cable rows, barbell rows and seated pull downs.

But my back nowhere near yours. lol

Focus on adding weight for the pullups. Though to be honest I should really be doing my seated rows...

 

[donald83]

Focus on adding weight for the pullups. Though to be honest I should really be doing my seated rows...

how do u add weights to the pullup? Did u attach a belt and then a chain to chain the plates?

 

[derrickgyn]

how do u add weights to the pullup? Did u attach a belt and then a chain to chain the plates?

Dip belt. You can get one from me .

 

[derrickgyn]

A1) Flat bench press
60kg×15/15/15
B1) Alternating dumbbell curl
9kg×12/12/12
A2) Dead stop partial overhead press
40kg×8/8/8
B2) Hammer curl
9kg×15/15/15
A3) Ez bar cable curl
16.25kg×10/10/10
B3) Ez bar tricep extension
26.25kg×15/15/15
Lateral raise
20kg×15/15/15/15
A4) DB rear delt fly
5kg×30/30/30/30
B4) Cable rear delt fly
6.25kg×30/30/30/30
Lateral raises
10kg×20/20/20

 

[galapogos]

how do u add weights to the pullup? Did u attach a belt and then a chain to chain the plates?

I just kiap a dumbbell between my thighs.

 

[ettenyl]

I just kiap a dumbbell between my thighs.

wa your inner thighs must be damn power

 

[donald83]

I just kiap a dumbbell between my thighs.

wa your inner thighs must be damn power

Yah boy, how heavy can you kiap? Haha

 

[galapogos]

Yah boy, how heavy can you kiap? Haha

I'm not a very strong puller, never kiap above 30kg. That could be why?

 

[derrickgyn]

Leg extension
40kg×25/25/25/25
Leg press
6pps×10s×20r
Lying leg curl
39kg×15/15/15/15/15

 

[derrickgyn]

Weighted pull up
+40kg×4/4/4/4/4
+30kg×5/5/5
+20kg×8/12/10
Flat bench press (29)
115kg×5/4/4/4/4/4/4

 

[derrickgyn]

A1) Close grip bench press
90kg×9/9/9/8/8
B1) Seated db curl
12.5kg×13/13/13/13/13
A2) Rope curl
11.25kg×25/25/25
B2) Rope extension
16.25kg×25/25/25
A3) Close grip barbell curl
15kg×15/15/15
B3) Low incline lying db tricep extension
10kg×15/12/15
A4) BFR Ez bar cable curl
8.75kg×25/25/25
B4) BFR Ez bar extension
16.25kg×40/40/40
Dumbbell lateral raise
22.5kg×10/10/10/10/12
Rear delt cable fly
8.75kg×40/40/40/40

 

[derrickgyn]

Weighted pull up
+40kg×5/5/4/4/4
+35kg×5/5
Bodyweight (82.7)×20/13
Flat bench press
115kg×6/5/5/5/4/4
Low incline dumbbell press (3)
15kg×15 20kg×12/12
Pec deck
26kg×15/15/15/15
Lateral raises
22.5kg×12/12/12

 

[derrickgyn]

Close grip bench press
60kg×18/18/18/15
Ez bar cable lying tricep extension (3)
11.25kg×30 13.75kg×20 16.25kg×15 18.75kg×12
Strict tricep extension
8.75kg×20/20/15/14
High incline cable curl
6.25kg×20/15/15/12
Straight bar cable curl
8.75kg×15/15/15/15
Rope hammer curl
11.25kg×30/30/25/25
Lateral raise
22.5kg×15 25kg×12 27.5kg×10 30kgx10+15kg×15+12.5kg×15
Cable rear delt fly
11.25kg×20 8.75kg×25 6.25kg×50

Lmao 30kg laterals

 

[derrickgyn]

Leg extension
47kg×20/20/20/25
Leg press
6.5pps×10s×20r
Lying leg curl
46kg×15/15/15/15/15
Dumbbell SLDL
12.5kgx15/15/15/15

 

[derrickgyn]

A1) Weighted pull up
+45kg×5/4/4 (PR)
+40kg×4/4/4
+35kg×6/6/6
Bdwt×25
B1) Flat bench press
120kg×4/4/3 (PR)
115kg×4/4/4
110kg×4/4/4
Low incline db press (3)
20kg×15/15/13
Pec deck
26kg×12/12/12/12/12
Lateral raise
25kg×10/10/10/10

 

[derrickgyn]

Close grip bench press
90kg×13 80kg×13 70kg×13/13
Ez bar cable lying tricep extension (3)
13.75kg×25 16.25kg×20 18.75kg×15 21.25kg×12
Strict tricep extension
8.75kg×20/20/20/20
High incline cable curl
6.25kg×20/20/15/15
Straight bar cable curl
8.75kg×17/17/17/17
Rope hammer curl
16.25kg×12/12/12/12
Cable rear delt fly
11.25kg×20/20
8.75kg×30/30
6.25kg×50/50

 

[charcoalx]

Close grip bench press
90kg×13 80kg×13 70kg×13/13
Ez bar cable lying tricep extension (3)
13.75kg×25 16.25kg×20 18.75kg×15 21.25kg×12
Strict tricep extension
8.75kg×20/20/20/20
High incline cable curl
6.25kg×20/20/15/15
Straight bar cable curl
8.75kg×17/17/17/17
Rope hammer curl
16.25kg×12/12/12/12
Cable rear delt fly
11.25kg×20/20
8.75kg×30/30
6.25kg×50/50

Bro, what's your training goals now?

Thanks very much for recommending Strengtheory.com, adjusted my training frequency and volume based on the knowledge gained there and went past my plateaus

 

[derrickgyn]

Bro, what's your training goals now?

Thanks very much for recommending Strengtheory.com, adjusted my training frequency and volume based on the knowledge gained there and went past my plateaus

I training to get really strong at benching and pull ups. No particular reason for that other than personal satisfaction haha. Also trying to work on my chest/arms which are my weaker body parts. Considering doing a physique show in 2016.

I don't see myself being able to squat or deadlift any time soon so in the meanwhile I'll just have to be happy with what I can do