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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!!

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  • 3 weeks later...

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 everywhere

2.) Bring my arms and calves up to be in proportion with my chest/back/shoulders/thighs

3.) Get me abs and legs back to where they were pre injury last year

4.) Win a show!

 

Let's do this!

 

http://www.veganmuscleandfitness.com/wp-content/uploads/2011/08/untitled-228-e1313375453646.jpg

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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!

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  • 2 weeks later...

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!

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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, shoulders

Tuesday: Quads AM, Arms PM

Wednesday: Rest/cardio/abs

Thursday: Back/ light bi

Friday: Calves, chest

Saturday: Hams AM, Arms PM

Sunday: 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!

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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).

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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!

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  • 2 weeks later...
  • 1 month later...

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, 135x20,20,20

Leg Press Calves FST7: 450x15

Seated Barbell overhead Press: 95x12, 115x10, 140x10,10,10

DB Front Raises: 25x 10,10,10

Cable Face Pulls SS DB Shrugs: 60x12 SS 70sx12 for 3 sets

Machine Lateral FST7: 70x12

 

Tuesday: Quads, Light Arms - Both my legs and arms have been growing!

 

Leg Extension FST7: 160x15

DB 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 15,15,15,15

Squat: 225x 15,15,15

Barbell Curl (very strict): 65x 12,12,12

Seated Db Curl: 30x10, 40x10, 50x10

Concentration curls: 25x10, 35x10

Cable Press downs: 90x12, 110x12,12

Skull Crushers: 80x12,12, 100x12 SS close grip to failure

 

Wednesday: Cardio/abs

 

Swim 1000m or 20min step mill

 

Crunches: 50x3 sets

Leg Lifts: 20x3 sets

Russian Twists: 30x 3 sets

Plank: 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, 10

Cable Pulldown: 100x 10, 10, 10

Pullover FST7: 50x12

Scott Curls: 50x12, 12, 12

1 Arm cable curl: 30x 10, 10, 10

 

Friday: Chest, calves

 

Seated calf raise: 90x20, 135x20,20,20

Leg Press Calves FST7: 450x15

Incline Bench Press: 135x12, 155x12, 185x10, 205x 8,8,8

DB Bench Press: 75x12, 12, 12

Decline Bench Press: 155x 10, 10 ,10

Pac Deck FST7: 65x12

 

Saturday: Plyo/Hamstrings AM Arms PM

 

Power Step ups: 20, 20, 20

High Box Jumps: 20, 20, 20

Romanian Deadlift: 65x 20, 20, 20

Prone Leg Curl: 70x 12, 12, 12, 12

1 Leg Curl: 35x 10, 10, 10

Seated Leg Curl FST7: 80x12

 

Barbell Curl FST-7: 65x12

Preacher Curl: 75x 10, 10, 10

Incline Curl: 35x 12, 12, 12

Hammer Curl: 30x10, 10, 10

Dips: 50x 10, 10, 10

DB overhead Extension: 70x12, 100x10, 10, 70x12

Underhand pressdown: 60x12, 12, 12

 

Sunday: Cardio/abs

 

Swim 1000m or 20min jump rope

 

Crunches: 50x3 sets

Leg Lifts: 20x3 sets

Russian Twists: 30x 3 sets

Plank: 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!

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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!

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