Richard Posted July 23, 2011 Share Posted July 23, 2011 holy shit Link to comment Share on other sites More sharing options...
Derek Posted July 24, 2011 Author Share Posted July 24, 2011 holy shit Link to comment Share on other sites More sharing options...
robert Posted July 27, 2011 Share Posted July 27, 2011 Looking really good Derek! You're going to do great! Back is epic, abs are on fire and legs are coming in. Chest and arms and shoulders have always been solid. Enjoy the experience! Link to comment Share on other sites More sharing options...
Derek Posted July 29, 2011 Author Share Posted July 29, 2011 Looking really good Derek! You're going to do great! Back is epic, abs are on fire and legs are coming in. Chest and arms and shoulders have always been solid. Enjoy the experience! thanks!! I plan on giving it my all and having fun in 24 HOURS!! Legs are definitely at the top of my list after this show! Damn injuries! Thanks to everyone for all the support, it means a ton!! Link to comment Share on other sites More sharing options...
Derek Posted August 15, 2011 Author Share Posted August 15, 2011 I'm back on the ball after a little recoup time post-contest. The show was a blast! I placed 3rd of 7 in a tough group, there were some big guys in there so I'm really happy with how it went! Check out the pics on our FB page album: http://www.facebook.com/media/set/?set=a.141531162602642.37491.110820642340361 Now back to the grinder! Goals are:1.) Gain size everywhere2.) Bring my arms and calves up to be in proportion with my chest/back/shoulders/thighs3.) Get me abs and legs back to where they were pre injury last year4.) Win a show! Let's do this! http://www.veganmuscleandfitness.com/wp-content/uploads/2011/08/untitled-228-e1313375453646.jpg Link to comment Share on other sites More sharing options...
robert Posted August 17, 2011 Share Posted August 17, 2011 Great pics from the show! Keep rocking! Congratulations again! Link to comment Share on other sites More sharing options...
Derek Posted August 17, 2011 Author Share Posted August 17, 2011 Thanks Robert, I couldn't have done it without you! Link to comment Share on other sites More sharing options...
chewybaws Posted August 17, 2011 Share Posted August 17, 2011 It did look like a tough group, well done on placing 3rd man! Looking forward on seeing your progress for your next comp! Link to comment Share on other sites More sharing options...
vege Posted August 18, 2011 Share Posted August 18, 2011 congratulations! Link to comment Share on other sites More sharing options...
Derek Posted August 18, 2011 Author Share Posted August 18, 2011 Thanks guys, I really appreciate all the support! I'm back to heavy training and heavy eating now so hopefully I'll be able to post some good gains shortly. The judge score card listed my areas to improve as arms, calves and thighs, so I'll be blasting them for the next few months to bring them up! Link to comment Share on other sites More sharing options...
Derek Posted August 27, 2011 Author Share Posted August 27, 2011 Had a little core trouble lately, so I've decided to implement my first REAL offseason program! 3-4 days per week, total body. I love total bod programs for gaining mass, but now I have to do it without over taxing my core, so it'll take a little creativity! I hope to get to my former size/strength of last summer in the next few months, so lets see how this goes! P.S. My client Todd is competing in his first bodybuilding show ever in two weeks - as a vegan! He started with me 9 months ago and has gone from average guy to ripped VEGAN bodybuilder! I can't wait to write a story on him! Link to comment Share on other sites More sharing options...
robert Posted September 1, 2011 Share Posted September 1, 2011 All the best and tell Todd good luck! See you in DC in a little over 3 weeks! Yeah Buddy! Link to comment Share on other sites More sharing options...
Octopussoir Posted September 7, 2011 Share Posted September 7, 2011 youre a beast bruddah! Link to comment Share on other sites More sharing options...
robert Posted September 7, 2011 Share Posted September 7, 2011 Both of you guys are beasts! Bring it! Link to comment Share on other sites More sharing options...
Derek Posted September 12, 2011 Author Share Posted September 12, 2011 Both of you guys are beasts! Bring it! TY RC! I plan on it! Back up to 186lbs from around 172 on stage last month and have my sights on 200!! My client Todd Rocked it last night and got second by only 1 point! He also won best poser so I was super proud of him! He's 5'10" and has a broader frame than me so I really think he can get up over 200lb in contest shape and do really well! He started training with me 9 months ago at almost 20% body fat and now competed as a plant-based bodybuilder at 4% bf! So cool! As for my training, I struggled a bit for the first couple weeks after my show deciding the best way to move forward. I think without a doubt my biggest weakness as an athlete is second guessing myself and bouncing around trying to figure out what everyone else is doing instead of doing what I know works for me. I briefly tried messing with total body routines because I love high frequency/volume training a la Arnold and Ronnie, but my core is still not having that so after some failed attempts at new splits I'm back on the one I used for my last show: Monday: Calves, shouldersTuesday: Quads AM, Arms PMWednesday: Rest/cardio/absThursday: Back/ light biFriday: Calves, chestSaturday: Hams AM, Arms PMSunday: rest/cardio/abs This worked really well because by spacing out legs and back as much as possible my core doesn't flare up. I also put in a couple sets of biceps after back to bring up that area faster and I'm excited to see what happens there. Been back on this split a week and a half and my core feels good enough already to do sets of 50 crunches and 30 leg lifts, provided its on its own day. Good sign! If I can keep that up I'll have my barbarian abs back in no time! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted September 12, 2011 Share Posted September 12, 2011 Congrats Derek, 14lb gain in 1 month; that's impressive! Go on, go for that 200lb bench mark, everybody on here knows you can do it!!! My goal is to go from 149lbs at 6'2" to 165lbs. (Just started a training log as i saw how you and everybody else was doing one. I never thought that it would be as helpful as it is). Link to comment Share on other sites More sharing options...
Derek Posted September 13, 2011 Author Share Posted September 13, 2011 Congrats Derek, 14lb gain in 1 month; that's impressive! Go on, go for that 200lb bench mark, everybody on here knows you can do it!!! My goal is to go from 149lbs at 6'2" to 165lbs. (Just started a training log as i saw how you and everybody else was doing one. I never thought that it would be as helpful as it is). Thanks Nicholas!! I'm working and eating hard so I hope to make it happen . Some of the 14lbs was water and some of the rest was bodyfat so I'm now pretty much where I was before dieting down for the last show - that's how it came so fast! You've got those 16lbs in the bag man, just eat a lot of healthy food every single day and lift some big weights! Robert's book is a really big help when it come to weight gain especially, so if you don't have a copy I'd get one. There's a reason he's done what he's done . Good luck! Link to comment Share on other sites More sharing options...
robert Posted September 14, 2011 Share Posted September 14, 2011 See you soon big guy! We'll rock DC! Link to comment Share on other sites More sharing options...
alexspong Posted September 14, 2011 Share Posted September 14, 2011 Hey there, I've been following your post since last six months and I must say it was truly very interesting and informative reading so thanks for sharing it with us. Link to comment Share on other sites More sharing options...
robert Posted September 24, 2011 Share Posted September 24, 2011 See you tomorrow! Wooohoo! Link to comment Share on other sites More sharing options...
Derek Posted September 24, 2011 Author Share Posted September 24, 2011 Thanks alex, glad you like what I've been doing! See you tomorrow Robert!! Link to comment Share on other sites More sharing options...
robert Posted September 25, 2011 Share Posted September 25, 2011 Great work today! Hope to see some of those pics we posed in. I appreciate your support big time! Link to comment Share on other sites More sharing options...
Derek Posted October 29, 2011 Author Share Posted October 29, 2011 Hey Buddy, it was a great time! Pics are Here (http://www.facebook.com/media/set/?set=a.163271030428655.43421.110820642340361&type=3) for those who want to check it out. Rock Boston this weekend RC!! I am so behind on this journal! I actually wrote up everything I had been doing for several weeks about 3 weeks ago, then mistakenly closed the browser without submitting it! I was so frustrated I had to put it off another couple of weeks I guess (bad excuse I know!). So here's what I've been up to: After my contest in late July I was feeling really good, so I tried to get back into training with a total body routine. Naturally my core injury came right back (but before it did I was able to squat 315 for sets of 20 again!), so I spent most of August trying to design myself a new mass building program that wouldn't over-train my core. One of my biggest struggles as an athlete is second guessing myself or my game plan if things aren't going well, and this was one of those instances. By September I just decided to get back on the program that worked so well pre-contest, and I've been following that split since. Wish I hadn't wasted all that time, but I am now up to 190lbs, so I'd say it's going well! Here's what a recent week looked like: Monday: Calves, Shoulders Seated calf raise: 90x20, 135x20,20,20Leg Press Calves FST7: 450x15Seated Barbell overhead Press: 95x12, 115x10, 140x10,10,10DB Front Raises: 25x 10,10,10Cable Face Pulls SS DB Shrugs: 60x12 SS 70sx12 for 3 setsMachine Lateral FST7: 70x12 Tuesday: Quads, Light Arms - Both my legs and arms have been growing! Leg Extension FST7: 160x15DB Lunges: 80s x 8,8,8,8,8,8 each leg w/ 90 seconds rest each set (these are the worst thing ever, but they kill my legs and don't hurt my core!)Leg Press: 630 x 15,15,15,15Squat: 225x 15,15,15Barbell Curl (very strict): 65x 12,12,12Seated Db Curl: 30x10, 40x10, 50x10Concentration curls: 25x10, 35x10Cable Press downs: 90x12, 110x12,12Skull Crushers: 80x12,12, 100x12 SS close grip to failure Wednesday: Cardio/abs Swim 1000m or 20min step mill Crunches: 50x3 setsLeg Lifts: 20x3 setsRussian Twists: 30x 3 setsPlank: 1minx 3 sets Thursday: Back/ light Bi's Pull Ups: 0x15, 30x10, 50x10,10,10 (Haven't been doing these as consistently so my strength on them went way down)T-bar Row: 90x12, 135x12, 180x12, 12, 12 Just got back to these and I remember why they're my favorite!Cable Row: 100x 10, 10, 10Cable Pulldown: 100x 10, 10, 10Pullover FST7: 50x12Scott Curls: 50x12, 12, 121 Arm cable curl: 30x 10, 10, 10 Friday: Chest, calves Seated calf raise: 90x20, 135x20,20,20Leg Press Calves FST7: 450x15Incline Bench Press: 135x12, 155x12, 185x10, 205x 8,8,8DB Bench Press: 75x12, 12, 12Decline Bench Press: 155x 10, 10 ,10Pac Deck FST7: 65x12 Saturday: Plyo/Hamstrings AM Arms PM Power Step ups: 20, 20, 20High Box Jumps: 20, 20, 20Romanian Deadlift: 65x 20, 20, 20Prone Leg Curl: 70x 12, 12, 12, 121 Leg Curl: 35x 10, 10, 10Seated Leg Curl FST7: 80x12 Barbell Curl FST-7: 65x12Preacher Curl: 75x 10, 10, 10Incline Curl: 35x 12, 12, 12Hammer Curl: 30x10, 10, 10Dips: 50x 10, 10, 10DB overhead Extension: 70x12, 100x10, 10, 70x12Underhand pressdown: 60x12, 12, 12 Sunday: Cardio/abs Swim 1000m or 20min jump rope Crunches: 50x3 setsLeg Lifts: 20x3 setsRussian Twists: 30x 3 setsPlank: 1minx 3 sets Whew! So I haven't been slacking too badly, but I still have a lot of work to do. I am pretty sure my next show will be an OCB event here in VA in mid February, so stay tuned for that prep! I would love to hit 200lbs before I start cutting, but we'll see! I also have a photo shoot in DC in 3 weeks, so perhaps some of those shots will be on this site soon! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 29, 2011 Share Posted October 29, 2011 Wow! Amazing routine Derek! Just curious though, how many calories and protein would you be eating off season on a program like this? Link to comment Share on other sites More sharing options...
Derek Posted October 29, 2011 Author Share Posted October 29, 2011 Thanks Nicholas! How's your weight gain coming? You've been getting some solid workouts in, nice consistency! For food, I am hitting between 5000 and 6000 calories a day (4000 on my cardio days) Which is usually 25% protein, 60% carbs, 15% fat. I try to keep it as close to that as possible and so far, so good! Link to comment Share on other sites More sharing options...
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