Page 8 of 12

Re: Treesize Training

Posted: Sun Oct 30, 2011 5:58 am
by Nicholas_Weir
Derek wrote:@Nicholas: Don't worry man! You've been working hard and following your diet, so two days of rich food and time away from the gm might actually be beneficial! A lot of top tier trainers suggest taking a week off every two or three months. I never do this (too obsessed with working out!), but I often notice if I have a weekend out of town eating rich food and not working out I feel great when get back to lifting! Enjoy yourself and don't stress, you'll be that much stronger when you get back :)




Okay, thanks Derek!

Re: Treesize Training

Posted: Sun Oct 30, 2011 8:55 pm
by Derek
vege wrote:Thank you Derek! But please, what is bean shake, give me just short description, how its made?


It's my whole foods based weight gain shake. I just say bean shake because it is faster :). Here's the recipe: http://www.veganmuscleandfitness.com/vegan-weight-gainer-revision-and-more/

Re: Treesize Training

Posted: Mon Oct 31, 2011 12:52 am
by vege
Derek wrote:
vege wrote:Thank you Derek! But please, what is bean shake, give me just short description, how its made?


It's my whole foods based weight gain shake. I just say bean shake because it is faster :). Here's the recipe: http://www.veganmuscleandfitness.com/vegan-weight-gainer-revision-and-more/

Thank you, Derek!

Re: Treesize Training

Posted: Tue Nov 01, 2011 6:41 pm
by robert
How are things Big D?

Passed out a bunch of your postcards today and even shipped some out to Canada and New Zealand with clothing/book orders as well :)

Yeah Buddy!

Re: Treesize Training

Posted: Tue Nov 01, 2011 6:57 pm
by Derek
@vege: Anytime buddy!

@Robert: SO awesome! You're the best brotha!! How's training been going?


As for training, I've been trying to mix it up every few weeks so this week I'm doing a little more volume. This is as much for fun as to confuse and stimulate my muscles :)

Monday: Calves, Shoulders

Every exercise was super-setted with 20 reps of seated calf press or standing calf press)
Smith Shoulder Press: 95x15, 115x12, 135x10, 155x10, 1l0, 10 drop 115x10
Arnold Press: 35x25, 25, 25
Upright Row SS DB Shrugs: 115x10 SS 70x10 for 3 sets
DB Lateral to Shoulder Fly: 15x15, 15, 15

Tuesday: Quads, light arms

Leg Press: 450x15, 15, 15, 15, 15, 15, 15, 15, 15, 15 (German volume set - brutal!)
Leg Extensions: 150x12, 12, 12, 12, 12
Squats: 225x2 (was going to do 4 sets of 15 reps here, but legs weren't functioning so I moved on)
Seated Dumbbell Curls: 30x10, 40x10, 50x10
Cable Press Down: 80x15, 100x12, 120x12

I normally do a lot more exercises, but I was completely spent after the leg press set!

Less than 3 weeks until my photo shoot! Working hard!

Re: Treesize Training

Posted: Thu Nov 17, 2011 10:32 pm
by robert
Looking forward to hearing about the photo shoot and seeing the pics!

Have fun!

Re: Treesize Training

Posted: Thu Nov 17, 2011 10:37 pm
by Derek
robert wrote:Looking forward to hearing about the photo shoot and seeing the pics!

Have fun!



Will do man, I'm excited to get more shots on the site! Did you catch our radio interview tonight? It went really well, especially for our first I'd say. And Marcella said thank you very much for the gifts! (She's too big to zip up the hoody right now though!)

Re: Treesize Training

Posted: Thu Nov 17, 2011 11:59 pm
by robert
I missed it! I was traveling all day and then hanging out (and training) with my brother.

So glad it went well. Keep crushing it!

Glad she liked the gifts and I know the sweatshirt will fit in the future. :)

Have a great one!

Re: Treesize Training

Posted: Sun Jan 01, 2012 6:34 pm
by Derek
Happy New Year!

It's the first day of 2012 so I've decided it's definitely time to get back on my training journal! I've been training this entire time and keeping a detail workout notebook, but going from paper to digital hasn't been happening enough. I love looking through all my old routines on here, it really is great to have this resource! It's great to be able to compare my contest prep for every contest I've ever done, especially since I am now 7 WEEKS OUT from my next show! Our baby is due on March 21st, so I'm going to get one show in on February 18th before having an extended off season to be a papa :).

My training:
I had been keeping with the same program and split give/take until mid November, at which point I decided my core and joints were feeling good enough that I wanted to try a 2-a-day split again. I used to love these before my most recent injury - I'm addicted to training and with 12 workouts a week you get plenty of it! Here is the program I drew up and had planned to follow for 5 weeks: https://docs.google.com/spreadsheet/ccc?key=0AkmOcUtqsvw6dFdIT29QSVd0VmVyRWFjNl9ldDNTdlE&hl=en_US#gid=0

It went really really well at first. I started taking creatine again after not using it for 6 months, and my strength went way up and I was recovering great. I was even able to train abs lightly almost every workout. Some highlights while I was on this routine were: Squats (405x7 for 4 sets), Bench Press (265x5), Db Lunges with 100lb dumbbells for sets of 8 on each leg, and Deadlifts (405x5 for 5 sets). I've been really happy to get back up to these weights after struggling with my abdominal strain since August of 2010, but lo and behold after my heavy deadlift workout listed above I re-injured them! SO bummed and limited in my training that I was close to dropping the idea of competing, but I decided to go to a local chiropractor who uses soft -tissue techniques such as Active Release (ART), Grosten Technique, and keniso taping. If anyone reading this hasn't tried these technique I highly recommend them! It's been 3 weeks and I am almost back to training at that level again, with my only real limitations being no ab training and no deadlifts for at least 2 more weeks. I've gone back to my original split training each muscle group once per week and am keeping the weights lighter and the reps over 8. My weight is up to 193lbs at 9% BF, which is tied with the biggest I've ever been. Not 200lbs like I've been shooting for, but I figure I am where I was prior to this injury, so now after this show I can forge new ground! Here is my workouts from yesterday:

12/31: Hams/Calves AM Arms PM

AM
41 inch box jumps: 10, 10, 10
Superset with Power Step ups on a bench: 15, 15, 15
Romanian Deadlifts: 135x20, 155x20, 155x20, 155x20, 155x20 (short rest)
Prone Leg Curls: 70x12, 80x12, 80x12, 80x10
Seated Leg Curl FST-7: 90x12
Smith Calf Raise (1 second assent, 6 sec descent): 225x10, 315x10, 315x10, 405x10
Seated Calf Raise: 135x15, 135x15, 160x15, 160x15
Leg Press Calf Raise: 190x 100 (needed 4 or 5 rest pauses - wicked burn!)

PM
DB Hammer Curl: 30x10, 40x10, 50x10, 60x6, 60x6 (with lots of body english)
Superset Cable Press Down: 20x15, 20x15, 50x12, 50x12, 70x12, 70x12
EZ Barbell Curls (with band attached): 105x5, 105x5, 105x5, 105x5, 105x7
Superset Close Grip Bench (with band attached): 185x5, 185x5, 195x5, 195x5, 195x6
Seated DB curl with unevenly loaded Db (love that trick!): 40x10, 40x10, 40x10, 40x10 - arm-splittingly painful!
Superset Weighted Bench dips: 45x12, 45x12, 45x15, 70x10 drop 45x5 drop bodyweight x 7 - complete failure!

So I'm working as intensely as possible to see if I can build muscle while dieting for this show. Pics from my arm workout:

ImageImageImage

Re: Treesize Training

Posted: Sun Jan 01, 2012 6:46 pm
by Nicholas_Weir
Hey Derek, Happy New Year to you too!!!


What a great workout to start the new year off with.


Subbed!

Re: Treesize Training

Posted: Sun Jan 01, 2012 7:34 pm
by robert
I will be following THIS training journal closely!

The student becomes the teacher and I couldn't be happier or more proud!

Go for it, Derek!

-RC

Re: Treesize Training

Posted: Sun Jan 01, 2012 7:48 pm
by Joe D.
monster beast huge !

Re: Treesize Training

Posted: Sun Jan 01, 2012 8:50 pm
by Derek
Thanks guys! Slaying shoulders bright and early tomorrow!

@RC: Yeah buddy! I expect you to be out-doing my numbers in your own journal in no time! Git it!!

Re: Treesize Training

Posted: Wed Jan 04, 2012 11:48 pm
by Derek
Quick post tonight becuase I'm falling asleep on the keyboard... I've been keeping weights light for another two weeks to rehab my injuries a bit more, so this week I've tried some of UK trainer Neil Hill's week three workouts (muscle annihilation) from his Y3T training program - and they're horrible! My quads are so sore right now I literally have to lower myself into my chair using my arms. Here's what I've done:

1/2: Shoulders (weight x reps)

DB Laterals: 2 sets of sixty reps, 15x12 + 20x12 + 25x12 + 20x12 + 15x12 with no rest between. Twice...
DB Shoulder Press: 45x20, 50x20, 50x20
DB Partial Laterals - moving the weight about 4 inches and doing 10reps out, 10 forward, 5 out, 5 forward: 25x30, 25x30
Rear delt laterals, moving weight back one rep, out the next, forward the next: 20x12, 20x12
Db Shrug 10sec holds: 40x10, 40x10

1/3: Quads

Leg extension: 3 sets of forty reps: 150x10 + 130x10 + 110x10 + 150x10 with no rest, three times! Ended up having to rest pause and do partials on the second round of 150.
Leg Press: 450x50, 450x50. Yes, fifty. Lots of rest pauses and yelling spotters.
Smith Squat: 225x20, 225x20
Was supposed to do lunges at this point, but couldn't walk.

Bed time! Back day tomorrow!

Re: Treesize Training

Posted: Thu Jan 05, 2012 10:54 am
by MattSxvx
50?!!!! Are you kidding me?