Treesize Training

[Rob PMFF]

What's the "punch yourself in the forehead" pose called? Lookin' great man! I hope one day my back looks half as ripped.

I hear you about that heat yesterday. It was kicking my ass at the crossfit cert class. Good grief.

[MaryStella]

really impressive! although i don't believe you swim anywhere slow with the sie of those lats! awesome work!

[Devilbat]

Good golly Miss Molly! Your lookin awesome!

[Derek]

Thanks guys!! I'm planning on giving Ed Bauer a run for his money in 26 days so wish me luck! Squats in the morning so off to bed; happy 4th!

[Derek]

Been at it hard still! I'm now 3 WEEKS OUT and starting this week I'm backing off of the intensity and increasing volume by adding exercises, supersets, etc to bring out all the edges! I've also taken my calories down to about 3500 a day which is leaving me hungry! Last week I followed the exact same program I've been following, so you can see the exercises and rep ranges I've bee after, but I did these a little differently:

7/4: Shoulders!

I managed to get 4 sets of Arnold press in with the 80s at 6-8 reps - may have been a PR . Rest of the workout went well but that was the highlight.

7/5: Quads AM Arms PM

I hit squats hard and got a set of 315 for 18 reps, followed by a set of 365 for 6, dropped to 225x12 and then 135x12 - Killed me but then I was out of time so I only got two exercises in! Giving myself a lot more time this week.

In the afternoon I took barbell curls up to 115 for 12 reps (forced) and got 115 on skull crushers for 7 reps!

7/7: Back

Only had time for pull ups, deadlifts, and some cable work today so not too much to say, but I did take deads up to 365 for 8 - post injury best!

7/8: Chest

Did Bench Press, DB Incline Press, Cable Cross, and Peck Deck. On bench I did a power set at 265 and got 3 with help (another post injury best!) then went down to 225 for three sets of 8-10. Really happy with my progress here

7/9: Calves/Hams AM Arms PM

Same old workout here, it all went well and I got Romanian Deadlifts up to 3 sets of 225x15 - hurt!

Yesterday and last Wednesday were off/cardio/light abs. Wednesday I did 15minutes of stepmill followed by 1000m swim and yesterday I crushed it with 5 sets of 25/50/75/100yd sprints followed by 1000m swim! That's in addition to the 15minutes of running I do before breakfast and dinner daily, and the 30minute walk after dinner before bed. Today I upped the morning run with a 45min trail run. Felt awesome! Here's one of my latest progress pics from yesterday:

[vegimator]

Wow, you're getting really cut and still have all the mass!

[robert]

Looking jacked dude!

Bummer I'll miss the competition but working to set up a photographer to document the competition with you and Ed!

Awesome stuff!

[Derek]

Thanks so much! After seeing Ed's pics i wanted to come in as lean as possible without doing any king of unhealthy dieting - and I want to keep as much size as possible so I'm stoked to hear that! That's awesome about the photographer Robert! We should get some awesome pictures to represent! I'm getting really excited for this one, it's already got me planning on the gains i want to make before my next show - I've got 200+ lbs ripped on my horizon!

[robert]

Nice! Love it. Keep it coming!

I haven't seen any of Ed's recent pics but I know he was dialed in last year. I saw him a few weeks ago here in LA and we trained together.

Have a great time and enjoy the experience.

You're working really hard and are inspiring many!

[jungleinthefrunk]

So Eric, you would say that it's OK to do a lot of running if you want to get big??

[Derek]

Thanks Robert, Ima keep on it!!

So Eric, you would say that it's OK to do a lot of running if you want to get big??

I am using running to reduce bodyfat. Even when I'm not in pre-contest mode, I'll still run or swim once or twice a week to keep from gaining too much fat, but if you are a big time runner (such as more than 30minutes on most days) it will hold back your gains. There's always a trade off!

[robert]

More pics!

More pics!

More pics!

[Derek]

Man, it gets harder to keep up with this the more cardio I add to my day! But I love having a record so here I am . Starting 3 weeks out (last week) I have begun to randomize my routines to emphasize definition and detail more than size. I've been increasing the pace of my workouts, adding more/different exercises, reducing the weight and increasing reps, and doing more supersets dop sets etc to really hit every angle and bring out every fiber! On top of that I've added 20 minutes of stepmill at the end of each workday instead of a short run. I used pinchfold calipers yesterday and my bodyfat came out at 4%! Stoked!

7/11: Shoulders! - Started the day with a 45min trail run!
Cable Shoulder Fly: 25x15, 15, 15
DB Shoulder Press: 40x15, 65x15,15
Arnold Press: 65x9 drop 50x7 drop 40x5 drop 25x11 - burnt!
Smith Military Press SS Smith Upright Row: 85x15 SS 85x10 for 2 supersets
Rear delt rope row SS Barbell Back shrugs: 40x20 SS 135x15 for 3 supersets
Tripleset Lying side laterals/lying rear laterals/front raises: 12x20 SS 12x15 SS 15x12 for three triple sets
Machine Laterals: 70x12 drop 50x9 drop 30x9

7/12: Legs! Awesome workout, but too much after the trail run and my old knee injury has flared up
DB Lunges: 50x12, 70x12, 12, 12
1 Leg Legpress SS Sissy squats: 230x15 SS 35x10, 360x15 SS 35x10, 360x15 SS 35x10, 360x15 + both feet 360x25 SS 35x10
Squat SS Leg extension: 225x20 SS 150x15, 225x20 SS 150x15, 225x20 SS 150x15

7/14: Back!
Pull ups: 0x25
Lat Pulldown: 100x12, 12, 12, 12
T Bar Row: 135x15, 180x15, 15, 15
Smith BB Row SS Plate Loaded 1 Arm Pulldown: 105x15 SS 90x10 for 3 supersets
Wide Cable Row SS Pullovers: 80x12 SS 45x10 for 4 supersets

7/15: Chest!
Incline Bench Press: 135x15, 155x15, 185x10, 9, 12, 135x15
DB Bench Press: 70x10, 10, 10, 12
DB Incline Fly (change angle each set): 30x15, 15, 15, 15
Decline Cable Cross: 45x12, 12, 12
Smith Incline Negatives (1sec up 6 down): 105x12

Hams, arms, and shoulders were no too out of the ordinary after these (especially hams with my knee injury) so...

7/19: Legs! - I skipped squats and preloaded and finished with an FST-7s here (wanted to keep it light on my knee) and they're still sore as I write this!
Machine Squats: 200x15 FST7
Leg Press SS 1-Leg Bench Squat: 450x15 SS 0x12, 500x15 SS 0x12, 540x15 SS 0x12, 540x15 SS 0x12
Leg Extension: 130x12 FST7
Finished with 10minutes of fast spin bike! Ouch!!

7/21: Back!
Pull Ups: 0x10, 40x10, 75x1, 100x12, 9, 0x15
Barbell Row: 135x15, 185x15
Lat Pulldown: 80x12, 120x12
DB Row: 65x15, 90x15
1 Arm Plate Loaded Lat Pulldown: 70x15, 90x15
Deadlift: 225x10, 315x10 - felt good!

All has been going well aside from the knee issues, which seem to be clearing up. I've even been doing some light abs twice a week with no pain! And I'm really happy I decided to skip the 'low carb' contest prep strategy and stick with a high carb whole food diet. It's much healthier, I'm as lean as I've ever been, and I feel great! Pics from the past week:

[Lean and Green]

Looking great Derek! We will try to make it out to Seattle next Saturday to support you and Ed. :-

[Derek]

Looking great Derek! We will try to make it out to Seattle next Saturday to support you and Ed. :-

Awesome!!! I'm getting excited man!