derrick's training log

[derrickgyn]

Smith machine OHP
40kg×20 50kg×20 60kg×11 65kg×9 70kg×6+4 assisted
Dumbbell lateral raise
15kg×15/15/15/15
Cable rear delt fly
10kg×25/25/25/35
Lying rear delt fly
5kg×30/30/30/30

Arms
A1) Ez bar cable lying tricep extension (3)
16.25kg×30/25/20/25
B1) Barbell curl
30kg×6/6/6 25kg×7/10
A2) Overhead rope extension (2)
11.25kg×15/15/15/12
B2) Spider curl (3)
5kg×12/12/12/12

 

[derrickgyn]

Standing single leg curl
12kg×12/12/12/12
Machine leg press
95kg×30 105kg×30 115kg×25 125kg×25
Donkey calf raise (13X3)
105kg×12/12/12/12/12
Bike level 15 (10s/10s)
9 rounds

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
6.25kg×15/15/15
B1) Low incline db press (3)
20kg×12/12/12
A2) Low incline cable crossover (2)
6.25kg×12/12/12
B2) Low incline db press (2)
20kg×10/10/10
Cable crossover (8)
6.25kg×12/12/40+10

Back
Weighted pull up
+20kg×6/6/6/7
Pendlay row
70kg×10/10/10
60kg×12/12/12
50kg×15/15/15

Misc
Lying leg curl
46kg×15/15/15/15

 

[derrickgyn]

A1) Lateral raise
15kg×15/15/15/15
B1) Seated dumbbell press
15kg×15/15/15/15
A2) Cable lateral raise
3.25kg×20/20/20/20
B2) Cable rear delt fly
6.25kg×30/30/30/30
A3) Close grip bench press
60kg×12/12/12/12
B3) Overhead rope extension
13.75kg×15/15/7 11.25kg×12
C3) Barbell curl
30kg×7/7/7/7+3
Preacher bench spider curl (X210)
5kg×15/15/15/15
Donkey calf raise (4X41)
125kg×10/10/10/10

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×20/15/15/15
Incline bench press
60kg×12 70kg×7 80kg×4/6/6
Incline bench cable crossover (5) (30X1)
6.25kg×12/12/12
Incline bench cable crossover (3)
6.25kg×12/12/12

Back
Weighted pull up (60s-90s rest)
+20kg×8/8/8/8
Pendlay row
75kg×10/10/10/10
65kg×10/10
Dumbbell pullover
12.5kg×15/15/25

 

[charcoalx]

Chest
Cable crossover (4)
11.25kg×20/15/15/15
Incline bench press
60kg×12 70kg×7 80kg×4/6/6
Incline bench cable crossover (5) (30X1)
6.25kg×12/12/12
Incline bench cable crossover (3)
6.25kg×12/12/12

Back
Weighted pull up (60s-90s rest)
+20kg×8/8/8/8
Pendlay row
75kg×10/10/10/10
65kg×10/10
Dumbbell pullover
12.5kg×15/15/25

Happy new year bro. Can stop training on CNY and give us a chance to catch up or not!

 

[derrickgyn]

Happy new year bro. Can stop training on CNY and give us a chance to catch up or not!

Haha I train at 5am nowadays. I fall asleep excited to wake up that way. Something to look forward to.

 

[derrickgyn]

Smith machine OHP
40kg×20 50kg×15 60kg×12 65kg×10 70kg×7/7
Dumbbell lateral raise
17.5kg×15/15/15/15
Cable rear delt fly
10kg×25/25/25/35
Lying rear delt fly
6kg×30/30/30/30

Arms
A1) Ez bar cable lying tricep extension (3)
18.75kg×25/20/18/18
B1) Barbell curl
30kg×8/8 27.5kg×8/8
A2) Overhead rope extension (2)
11.25kg×15/15/15/12
B2) Spider curl
5kg×15/15/15/20+15s

Back squat (40X0)
40kg×10/10/10/10 60kg×10
Lying leg curl
52kg×10/10/10/15

 

[vofzxy]

your log is HUAT-ing ! =)

 

[derrickgyn]

A1) Back squat (40X0)
50kg×10 60kg×10 70kg×10 80kg×10
B1) Lying leg curl
53kg×15/15/15/15
Bike level 15 (20/20)
3 sets

Tempo squats are the ****. First time squatting in 12 weeks or so.

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
6.25kg×15/15/15/15
B1) Low incline db press (3)
20kg×15/15/15/15
A2) Low incline cable crossover (2)
6.25kg×12/12/12+8
B2) Low incline db press (2)
20kg×12/10/8+10
Cable crossover (4)
6.25kg×20/20/20/20

Back
Weighted pull up
+20kg×9/9/8/8/8
Pendlay row (2nd notch)
80kg×8/8/8
75kg×10/10/10
Rack pull (1st notch)
70kg×10/10/10

 

[derrickgyn]

A1) Lateral raise
15kg×15/15/15/15
B1) Seated dumbbell press
15kg×18/18/18/17
C1) Donkey calf raise (14X4)
115kg×12/12/12/12

A2) Cable lateral raise
3.25kg×20/22/23/25
B2) Cable rear delt fly
6.25kg×30/30/30/30

A3) Close grip bench press
60kg×12/12/12
B3) Overhead rope extension
13.75kg×15/12/10
Strict tricep extension
8.75kg×15/15/12

A4) Preacher curl
5kg×15/15/15
B4) Preacher bench spider curl
5kg×10/10/10
Forearm cable curl (3s hold)
4kg×20/20/20

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×20/20/20/20
Incline bench press
40kg/50kg/60kg×12 70kg×10 80kg×8 85kg×7 90kg×3
Incline bench cable crossover (5) (30X1)
6.25kg×15/15/15
Incline bench cable crossover (3)
6.25kg×12/12/12

Back
Weighted pull up (60s-90s rest)
+20kg×10/10/8/8/8
Pendlay row
60kg×12 65kg×12 70kg×12 75kg×12 80kg×12 85kg×12
Dumbbell pullover
12.5kg×25/25/25

 

[derrickgyn]

Smith machine OHP
40kg×15 50kg×15 60kg×15 65kg×10 70kg×7/7/7
Dumbbell lateral raise
20kg×15/15
20kg×12+15kg×8+10kg×8+7kg×8+5kg×8
Cable rear delt fly
11.25kg×25/25/25
11.25kg×25+8.75kg×(10+15a)+6.25kg×25

Arms
A1) Ez bar cable lying tricep extension (3)
21.25kg×17/15/15
B1) Barbell curl
30kg×8/8/5+3
A2) Overhead rope extension
13.75kg×15/15/12
B2) Spider curl
6kg×12/12
6kg×12+4kg×(10+2a)

 

[derrickgyn]

Chest
A1) Low incline cable crossover (3)
6.25kg×15/15/15/15
B1) Low incline db press (3)
22.5kg×12/12/12/12
A2) Low incline cable crossover (2)
6.25kg×12/12/12/12
B2) Low incline db press (2)
22.5kg×8/10/10/10/10
Cable crossover (2)
8.75kg×20/20/20/20

Back
Weighted pull up
+25kg×10/8/8/7/7
Pendlay row (2nd notch)
60kg×8 70kg×8 80kg×8 85kg×8
60kg×10/10

Misc
Lying leg curl
53kg×15/15
60kg×12/12

 

[derrickgyn]

A1) Lateral raise
17.5kg×17/17/17/17
B1) (Seated dumbbell press
17.5kg×17/17/17/10
C1) Lying leg curl
39kg×20/20/20/20
A2) Cable lateral raise (lengthened)
1.25kg×20/15/15/15
B2) Cable rear delt fly
8.75kg×20/20/20/20
A3) Close grip bench press
60kg×15/12/12
B3) Overhead rope extension
13.75kg×15/14/6
A4) Preacher curl
6kg×15/12/15
B4) Preacher bench spider curl
6kg×10/10/8
Forearm cable curl (3s hold)
4kg×25/25/25/25

Slept at 1am. Woke up at 5am to train. Out in an hour.

 

[derrickgyn]

Chest
Cable crossover (4)
11.25kg×20/20/20/20
Incline bench press
40kg/50kg/60kg×12 70kg×11 80kg×9 85kg×6 90kg×5/4
Incline bench cable crossover (5) (30X1)
6.25kg×15/15/15
Incline bench cable crossover (3)
6.25kg×15/15/15

Back
Weighted pull up (60s-90s rest)
+30kg×8/8/7/6/5
Pendlay row
60kg×8 70kg×8 80kg×8 85kg×8
90kg×8/8/8
Barbell pullover
7.5kg×30/30/30

Misc
Lying leg curl
39kg×20 46kg×20 53kg×20
Donkey calf raises
115kg×12/12/12
Lateral raise
6kg×30/30/30
Overhead rope (bottom)
11.25kg×25/20/15

 

[derrickgyn]

Smith machine OHP
40kg×15 50kg×15 60kg×15
65kg×12 70kg×8/7/7
Dead stop Smith OHP
40kg×10/10
Dumbbell lateral raise
20kg×15/15
20kg×12+15kg×10+10kg×10+8kg×8
Cable rear delt fly
11.25kg×25/25/25
11.25kg×25+8.75kg×15+6.25kg×15+10 a

Arms
A1) Ez bar cable lying tricep extension (3)
21.25kg×17/15/15
B1) Barbell curl
20kg×12/12/12
30kg×8/8/5+3
A2) Overhead rope extension (4)
13.75kg×20/20/14
B2) Spider curl
6kg×15/15/15
Wide grip OHP
20kg×20/20/20
Overhead rope extension (btm)
11.25kg×20/20/14

 

[derrickgyn]

A1) Lying leg curl
53kg×12/12/12
B1) Dumbbell RDL
12.5kg×20/20/20
C1) Donkey calf raise
115kg×10/10/10

A2) Back extension
BW×12/12/12
B2) Chest supported db rear delt fly
7kg×30/30/30
C2) Lateral raise
5kg×30/30/30

Leg extension
29kg×15 33kg×15
40kg×12 47kg×12 54kg×12
61kg×10 68kg×10 75kg×10

Incline treadmill*
Incline 10 speed 4.5 188cals 20min

 

[derrickgyn]

Incline angle/speed/time (min)
10/5/5
11/5/5
12/5/5
13/5/5
14/5/5