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Tough training this week... been so so busy! RC, I feel your long work days for once! Workouts have gone well, I'm moving good weight and still getting leaner. I will be stepping up my cardio and dropping my calories a bit more now that I am 4 weeks out! Still holding at 190lbs and I expect i'll be in the low to mid 180s really lean. Last week was a basic FST7 type protocol, next week is muscle annihilation again! Legs on Tuesday... I'm already terrified. Here's what last week looked like:


1/16: Shoulders


DB Shoulder Press: 4 sets 8-12 reps


DB Front Raise: 3x10

Seated Shrugs: 3x10

Bent Laterals: 3x10

Machine Lateral FST7: 7x12


1/17: Quads


Squat: 5 sets 8-12 reps (got 405 for 9!) - finished with a 3 point drop set

Leg Extension FST7: 7x12


1/19: Back


Pull Ups: 6x10


T Bar Row: 3x10

Close Grip Pulldown: 3x10

DB Row:3x10

Deadlift: 1 set 315x8 (more felt risky)

Pullovers: 1 set 55x12

Incline DB Curls: 3x10

1 Arm Cable Curls: 3x8


1/20: Chest


Incline Bench Press: 4x8-12 (got 225 for 10!)

Flat DB Press: 3x8-12

Dips: 3x10 @ bodyweight

Pec Deck FST7: 7x12

Lying cable Pressdown: 5x12


1/22: Calves/Hams


Smith Calf Raise: 4x10 Heavy (up to 405)

Leg Press Calves: 3x10 (to 720)

Seated Calf Press FST7: 7x12

Prone Leg Curl: 4x8-12 - heavy, slow and strict

RDL: 3x10 up to 225

Seated Leg Curl: 4x12


Posing is coming along - pigged out at our potluck tonight so gotta be strict and on point tomorrow!

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Thanks! @Mini, yes I've found it to work really well myself.

@RC I'll Get Pics up soon I promise! I've been training all wrapped up in kenisio tape so you can't see too much, but I'm done with that now.


Last week things really started coming together. I'm not as lean as I was 3 weeks out from my last show, but I feel like I lost some size in getting that lean so this time around I've been trying to diet slower by keeping my protein and calories a little higher and doing a little less cardio. Everything's a gamble! The crazy thing is, I'm still sitting between 188 and 190lbs - I started dieting at 192ish and I am way leaner now (from about 9% to 6% bf) and virtually no weight loss! Last time when I started dieting I was only 186, so big improvement! I've been training hard and I think keeping my calories/protein a little higher while I diet has allowed me to actually add muscle! I'm going to be switching to exclusively Sunwarrior protein next week (I've been using that and Plantfusion) which is very low sodium, so I may drop a few pounds from that, we'll see.


I'm still training the same split, and roughly following the Y3T protocol, which I am really enjoying, plus I've added 20 min of cardio after most workouts (except legs) and in the evenings before dinner, either step mill, incline treadmill walking, or running outside. I've also been doing a posing practice about every other day. I'm doing less than during my last prep, but I've been so busy there hasn't been much choice, plus I have no time/energy to stress about it which is actually a big help!


Last week was the 'total annihilation' week of Y3T, so here's what I did:


Monday: Shoulders


Seated DB Laterals: 2 sets of 60 reps (15x12 + 20x12 + 25x12 + 20x12 + 15x12) twice - about 20 reps past failure!

DB Shoulder Press: 3 sets 18-20 reps, 45x20,18,17

DB Partial Laterals: 2 sets of 30 reps (35x10 out, 10 forward, 5 out, 5 forward) twice

DB Shrugs: 2 sets of 10, holding each for 10 seconds, 65x10, 10

Rear laterals, facedown on a bench: 15x20, 20


Tuesday: Quads - Legs are way stronger! Last time I did this I was sore for 5 days; this time it felt easier and I was barely sore 2 days


Leg Extension: 3 sets of 40 reps (150x10, 130x10, 110x10, 150x10) 3 times - horrible burn!

Leg Press: 2 sets of 40 reps, changing foot position (540x10 wide stance, 10 close, 10 high, 10 normal) twice - had to rest pause after about 20 reps

Squat: 225x25, 225x25 - these actually felt strong amazingly, my legs have been improving by leaps and bounds since I've been able to train heavy!


Wednesday: Cardio/Posing/Rest


Did 30min incline walking in the morning, 20 min stepper in the evening (both with a HR of 140-150 bpm), plus posing practice


Thursday: Back/bis


Pull Ups: 23, 15 drop to assisted for 20

T bar Row: 90x12, 135x20, 135x10 drop 125x10 drop 100x10 drop 75x10 drop 45x10 - brutal!

Lat Pulldown: 2 sets of 30 (90x15 wide overhand, 15 close underhand) twice

DB Pullover: 50x30

1 Arm Cable Curl: 30x20, 30x20

Superset Scott Curl: 40x15, 40x15


Friday: Chest


Bench Press: 135x15, 155x40 - rest pause and forced reps

Pec Dec: 80x12 drop 65x112 drop 50x17

Clapper Pushups: 25


DB Bench Press: 40x10

DB Fly: 40x10

DB Incline Press: 40x10

Cable Cross: 50x10


Saturday Hams/calves AM, Arms PM


Smith Calf Raise: 2 sets of 355x12 drop 305x12 drop 255x12 drop 205x12

Seated Calf Raise: Countdown set: 100x10 hold for 10sec x9 hold for 9 x8 hold for 8... made it to 5 - burnt!

Leg Press Calf Raise: Century Set - 300lbs rest paused to 100 reps

Prone leg Curl: 110x10 drop 90x10 drop 70x10 for 2 sets, strict form

RDL: 155x50!


EZ Barbell curls: 60x10, 70x10, 80x10, 90x10, 100x8 drop 90x6 drop 80x8 drop 70x6 drop 60x7 drop 50x10 - all with strict form

Seated DB Curls: 45x10 stood up did hammers 45x8 (2 sets), 3rd set added drop to 30lbs, same reps

1_Arm DB Preacher Curls: 20lbs to failure switch arms to failure - back and forth three times, twice

Cable Pressdown: 110x25

Straight arm pressdown: 110x20

Close grip Bench: 195x10, 195x8 drop 145x18 drop 95x10

Bench dips: 21

1 Arm Underhand Pressdowns: 30lbs to failure switch arms to failure - back and forth 3 times twice


Huge pump after this workout - wish I'd had my camera!


Feeling Strong and getting tighter so I'm excited about how this show goes!

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Whew, 2 weeks out - getting to it! Finally got some pictures up! Been crazy busy so I haven't been hitting my cardio and posing as consistently as I'd like - usually once a day lately for 30min for cardio and posing about 3 times last week, but I did do 1hr incline walk on the treadmill twice this week before breakfast so I'm doing what I can with my schedule! Not as tight as I'd like to be but I'm getting noticeably leaner now and I'm reducing my sodium this week so should be a big difference! I've been drinking 5 to 6 liters of water (about 1.5 gallons) a day, so I think dropping sodium should pull some water out and make me look tighter. This is quite a bit more water than I had during my last prep, but I've noticed staying super hydrated has made a huge difference keeping my strength up! Training has been going great. This week was a low volume, heavy weight week and I did some good numbers for being tired and hungry!


Monday: Shoulders


Seated Barbell Overhead Press: 95x10, 135x8, 155x8, 185x8, 185x6, 155x7

Upright Row: 135x8, 8, 8

Barbell Shrugs: 185x8, 8, 8, 8

Arnold Press: 65x6, 6, 6, 6, 6


Tuesday: Quads


Squat: 135x15, 225x10, 315x8, 435x4 (all forced - weight owned me!), 405x7, 405x6 drop 315x8 drop 225x10

DB Lunges: 80sx8, 8

Leg Press: 630x8, 8, 8, 8, 8 with 30 second rests


Wednesday: Rest!


1hr incline walk before breakfast, 20 minutes stepmill in the afternoon


Thursday: Back


Pull Ups: 12, 35x10, 65x8, 65x8, 100x8, 100x8

Barbell Row (overhand): 135x10, 185x8, 8, 8

Underhand Pulldown: 120x8, 140x8, 140x8

T Bar row: 135x8, 170x8, 8

Scott Curls: 80x8, 8, 8


Friday: Chest


Bench Press: 135x10, 185x10, 225x8, 245x8, 245x7, 225x8

DB Incline Bench: 100x5, 5, 5, 5, 5

Decline DB Pullover: 100x6, 6, 6, 6, 6


Saturday: Hams/calves AM Arms PM - Really sore from this!


Seated Calf Press: 135x10, 180x8, 8, 8

Leg Press Calf Raise: 720x8, 8, 8, 8, 8

Romanian Deadlift: 135x10, 225x8, 315x8, 8, 8 - Brutal!

Prone Leg Curl: 110x8, 100x8, 100x8


For arms, each pair was super-setted

Barbell Curl: 65x12, 95x8, 115x8, 135x6 (sloppy), 115x8, 115x7

Close Grip Bench: 135x10, 185x8, 185x8, 205x8, 205x8

Alternating DB Curl: 40x10, 50x8, 60x6

Weighted Bench Dip: 45x10, 90x10, 135x8

Preacher Curl: 80x8, 80x8, 80x8, 100x8

Straight Arm Pressdown: 120x8, 140x8, 120x8, 110x8


Today: Rest/Cardio


1hr walking on incline treadmill before breakfast, 15minutes of jumprope before lunch, will do more jumprope before dinner, 20-30 minute dog walk planned after dinner, then hopefully some posing. Two weeks to go - gonna bring it!



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  • 7 months later...

Alright,I'm picking this back up after abut 7 months away - I'm gonna be annoyed with myself at all the notes I don't have to look back on! To catch up:


I competed in the OCB Bodysculpt Open on Feb 18th 2012 and got first in my novice class and second in my open class! I wrote the review here: http://www.veganbodybuilding.com/?page=article_derek_ocb It wasn't my favorite venue so far, but it sure was fun posing down for an overall title!


My wife Marcella was 8 months pregnant at the show, and on March 31st we had Miles Alexander Torres-Tresize! As if that weren't enough, not long after I left my management position at Gold's Gym and started working independently full-time at our new studio! Hence my long absence...


I took about two months off from training then got back into it with my favorite set-up, a 6 day per week chest/back, shoulder/arms, legs, repeat routine to hit everything twice per week. I especially love doing that in two a day fashion because I just love to train and it also gives me really fast results.... BUT as with the last few times I've followed this split, my chronic abdominal strain simply can't keep up and I had to back off.


I've since been working a twice per week program into my Y3T split, making it a four week breakdown of (1)Twice per week, (2)Heavy/low reps, (3)normal/volume based, (4)muscle endurance/burnouts . I should come up with a catchy acronym and market it... I'm still working out the kinks and it isn't perfected by any means, but on this split I hit my long time goal of 200lbs offseason! Really excited about that!


I'll catch up on some actual workouts soon, but for now I'll end with saying I'm 90% sure I'm doing a contest in about 6 weeks. 've been prepping for it since 10 weeks out, but given my higher than ever weight/bodyfat at the outset I need to make sure I can get into contest condition in time - things are looking good, but the last thing I want to do is be a poor representation of veganism onstage by not being at my leanest! The contest is the OCB Battle for the Tidewater, so hopefully 6 weeks from now I'll be in the thick of it!

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You will not be a poor representation of Veganism on stage in 3 weeks. get em!


Nice to see you hear too. We were active on VBBF at different times so it's cool to be online at the same time posting now


I love breaking up the workouts during the day also and agree that it brings fast results. Something about taking the 5-8 hours in between training sessions during the day.. you can train the same muscles just as hard again one more time before resting them. I do this on m, w and f. tues, th and sat I just get one workout in at the moment.


Hear you about the injury. My rotator cuff impingement affects every upper body workout I go through. Finally started to rehab it and I think it is helping!


Glad you're back at it too. Looking forward to hearing more about your potential upcoming comp.

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  • 3 weeks later...

Thanks guys - I am now two weeks out from the show and registered up, so it's a go! I'm not as tight as I'd like to be, but I'm coming in with more muscle than ever and still pretty lean (6-7%ish) so I hope to make my best representation yet! I am weighing in around the upper 180's right now, or about 190 if I eat a salty meal, so I expect to compete at 184-ish once I shed some water. See Pics below!


I also wanted to post a workout or two here, but before I do I forgot to mention in my last post that I hit an all time bench press max best of 315 this offseason! That has been a goal for many years and I wasn't sure I'd ever get to it, so very happy with it! A big contributor to the strength increase had to have been rack presses, when I worked in a lot of those I got stronger pretty fast! The downside is that shortly after hitting that max, my old pec tear (from 2007) flared up pretty badly and I had to skip chest for about a month - total let down! So I'm probably back where I've started, but now that I've gotten there I know I can again!


For my workouts, I mentioned I have been doing a 4 week cycle, but I haven't been keeping a notebook handy so here is an example of the work I've been getting in.


Week 1 Legs: Double Split



Donkey Calf Raises: 3x25

Squat: 5x 15, 15, 10, 10, 10

Leg Press: 4x15

Leg Extension: 3x10

Leg Curl: 4x15



Leg Press Calf Raise: 5x15

Leg Extension: 6x10

DB Lunges: 4x8

Hack Squat: 3x10

Romanian Deadlift: 4x12


Week 2 Legs: Heavy


Squat: 4x6-8

Leg Press: 4x6-8

DB Lunges: 3x6-8

Romanian Deadlift: 3x6-8

Calf Press: 4x10


Week 3 Legs: Volume


Leg Extension: 4x15

Squat: 5x 15, 15, 15, 12, 12

Prone Leg Curl: 3x12

Leg Press: 7x12

Calf Press: 7x12


Week 4 Legs: Burnout


Donkey Calf raise SS Calf Press SS DB Calf Raise: 3x25 each

Romanian Deadlift: 2x50

Leg Extension: 3x40 (tripple drop set)

Leg Press: 2x50

Squat: 2x25


Pretty tough! But it's nice to work in variety and have something different to focus on every week. Plus if I'm not on a routine like this I'll just keep trying to do a double split with all heavy training and keep getting injured! For the final 3 weeks before the show I've gone back to an all double split, but I'm trying to only hit one exercise per workout heavy and the rest of the time focus on detail work with isolation moves and unilateral work. I plan on taking 3-4 days off before the show to make sure I'm 100% recovered. Here are some pics from last week:



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  • 2 weeks later...

Hey Guys! It is now the Thursday post-contest. I had a good time out there, but unfortunately I didn't place as well as I had hoped (4th of 5). It was an IFPA Pro Qualifier and there were a ton of jacked athletes there, so I'm glad to have mixed it up with that crow, and I think if I had tweaked my final week differently I could have done as well as second place. The guy in first had shredded glutes though so he was outa my league!


Prep wise, I started out carrying a bit more bodyfat than usual, and in addition to that I tried a full blown carb deplete and reload for the last week to really try and fill out. Since I diet with pretty high carbs I normally don't try this, but to do it I just ate beans, tofu and seitan for 4 days to deplete then loaded up on Thursday and Friday. Well, this plan backfired and I ended up looking really lean and tight when I was depleted then puffy and soft on contest day. Not too happy about that, but I learned my lesson and won't try any next techniques at the 11th hour next time around! I spoke with the judges after the show and they all said I had great proportions but just wasn't lean enough, and after talking with several of the more ripped guys backstage I learned that most of them dieted 14-20 weeks! Looks like I need to step it up and not diet 8-10 weeks if I'm gonna have a chance with that crowd!


I'm taking this week off and trying to plan my next split (as well as getting in plenty of cheat meals for being post-contest and celebrating my wife Marcella's birthday!), so once I have that hammered out it's back to the grinding stone and on to the next hurdle!

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