Derek Posted January 16, 2012 Author Share Posted January 16, 2012 Awesome! I'll keep this posted, get growing brotha! Link to comment Share on other sites More sharing options...
Thulpa Posted January 16, 2012 Share Posted January 16, 2012 Wow, good luck to you on the adventure. I look forward to seeing how everything goes. Link to comment Share on other sites More sharing options...
Derek Posted January 23, 2012 Author Share Posted January 23, 2012 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 repsCircuit: DB Front Raise: 3x10 Seated Shrugs: 3x10 Bent Laterals: 3x10Machine Lateral FST7: 7x12 1/17: Quads Squat: 5 sets 8-12 reps (got 405 for 9!) - finished with a 3 point drop setLeg Extension FST7: 7x12 1/19: Back Pull Ups: 6x10Circuit: T Bar Row: 3x10 Close Grip Pulldown: 3x10 DB Row:3x10Deadlift: 1 set 315x8 (more felt risky)Pullovers: 1 set 55x12Incline DB Curls: 3x101 Arm Cable Curls: 3x8 1/20: Chest Incline Bench Press: 4x8-12 (got 225 for 10!)Flat DB Press: 3x8-12Dips: 3x10 @ bodyweightPec Deck FST7: 7x12Lying 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: 7x12Prone Leg Curl: 4x8-12 - heavy, slow and strictRDL: 3x10 up to 225Seated Leg Curl: 4x12 Posing is coming along - pigged out at our potluck tonight so gotta be strict and on point tomorrow! Link to comment Share on other sites More sharing options...
robert Posted January 23, 2012 Share Posted January 23, 2012 Awesome, dude! Do we get to see any sneak peeks at pre-contest pics? Hope all continues to go well! I'll keep you updated on my mid-Feb travels. Not sure how it will all play out but will keep you updated either way. All the best! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2012 Share Posted January 23, 2012 Solid training, putting in the work. 225 x 10 on the incline bench is strong !! I'm with you in that I'll occasionally add in a set of FST-7 at the end of my workout, just to really try and maximise the blood content into the muscle group. Link to comment Share on other sites More sharing options...
Derek Posted January 30, 2012 Author Share Posted January 30, 2012 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, 45x20,18,17DB Partial Laterals: 2 sets of 30 reps (35x10 out, 10 forward, 5 out, 5 forward) twiceDB Shrugs: 2 sets of 10, holding each for 10 seconds, 65x10, 10Rear 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 repsSquat: 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 20T 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) twiceDB Pullover: 50x301 Arm Cable Curl: 30x20, 30x20 Superset Scott Curl: 40x15, 40x15 Friday: Chest Bench Press: 135x15, 155x40 - rest pause and forced repsPec Dec: 80x12 drop 65x112 drop 50x17Clapper Pushups: 25Circuit: 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 205x12Seated 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 repsProne leg Curl: 110x10 drop 90x10 drop 70x10 for 2 sets, strict formRDL: 155x50! EZ Barbell curls: 60x10, 70x10, 80x10, 90x10, 100x8 drop 90x6 drop 80x8 drop 70x6 drop 60x7 drop 50x10 - all with strict formSeated DB Curls: 45x10 stood up did hammers 45x8 (2 sets), 3rd set added drop to 30lbs, same reps1_Arm DB Preacher Curls: 20lbs to failure switch arms to failure - back and forth three times, twiceCable Pressdown: 110x25Straight arm pressdown: 110x20Close grip Bench: 195x10, 195x8 drop 145x18 drop 95x10Bench dips: 211 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! Link to comment Share on other sites More sharing options...
robert Posted January 30, 2012 Share Posted January 30, 2012 Yeah Buddy! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 30, 2012 Share Posted January 30, 2012 Awesome, dude! Do we get to see any sneak peeks at pre-contest pics? Hope all continues to go well! I'll keep you updated on my mid-Feb travels. Not sure how it will all play out but will keep you updated either way. All the best! ^^ this! Sneak peeks please! Link to comment Share on other sites More sharing options...
Derek Posted February 6, 2012 Author Share Posted February 6, 2012 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, 155x7Upright Row: 135x8, 8, 8Barbell Shrugs: 185x8, 8, 8, 8Arnold Press: 65x6, 6, 6, 6, 6 Tuesday: Quads Squat: 135x15, 225x10, 315x8, 435x4 (all forced - weight owned me!), 405x7, 405x6 drop 315x8 drop 225x10DB Lunges: 80sx8, 8Leg 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, 100x8Barbell Row (overhand): 135x10, 185x8, 8, 8Underhand Pulldown: 120x8, 140x8, 140x8T Bar row: 135x8, 170x8, 8Scott Curls: 80x8, 8, 8 Friday: Chest Bench Press: 135x10, 185x10, 225x8, 245x8, 245x7, 225x8DB Incline Bench: 100x5, 5, 5, 5, 5Decline DB Pullover: 100x6, 6, 6, 6, 6 Saturday: Hams/calves AM Arms PM - Really sore from this! Seated Calf Press: 135x10, 180x8, 8, 8Leg Press Calf Raise: 720x8, 8, 8, 8, 8Romanian Deadlift: 135x10, 225x8, 315x8, 8, 8 - Brutal!Prone Leg Curl: 110x8, 100x8, 100x8 For arms, each pair was super-settedBarbell Curl: 65x12, 95x8, 115x8, 135x6 (sloppy), 115x8, 115x7 Close Grip Bench: 135x10, 185x8, 185x8, 205x8, 205x8Alternating DB Curl: 40x10, 50x8, 60x6 Weighted Bench Dip: 45x10, 90x10, 135x8Preacher 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! http://www.veganmuscleandfitness.com/wp-content/uploads/2012/02/004-e1328489220387.jpghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/02/014-e1328489328964.jpghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/02/024-e1328489430184.jpg Link to comment Share on other sites More sharing options...
MattSxvx Posted February 6, 2012 Share Posted February 6, 2012 Alright thats my goal. Make it happen. Link to comment Share on other sites More sharing options...
Synny667 Posted February 6, 2012 Share Posted February 6, 2012 Damn makes me kinda wish I was a guy so I could have manly muscles!!! Rock on Mr Derek rock on Link to comment Share on other sites More sharing options...
Derek Posted February 6, 2012 Author Share Posted February 6, 2012 Alright thats my goal. Make it happen. You got it! Link to comment Share on other sites More sharing options...
Derek Posted February 6, 2012 Author Share Posted February 6, 2012 Damn makes me kinda wish I was a guy so I could have manly muscles!!! Rock on Mr Derek rock on Thanks! Women can build muscles too - represent! Link to comment Share on other sites More sharing options...
Synny667 Posted February 6, 2012 Share Posted February 6, 2012 I know they can but there is just something about man muscles.... Link to comment Share on other sites More sharing options...
Derek Posted September 11, 2012 Author Share Posted September 11, 2012 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! Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 11, 2012 Share Posted September 11, 2012 I have to read through the last few pages of this log Derek, but good to see you back into it again !! Link to comment Share on other sites More sharing options...
Lean and Green Posted September 15, 2012 Share Posted September 15, 2012 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. Link to comment Share on other sites More sharing options...
dresende Posted September 15, 2012 Share Posted September 15, 2012 Great to see u guys again here.Here´s Daniela, from Brazil. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 7, 2012 Share Posted October 7, 2012 What's been happening Derek, still training hard? Link to comment Share on other sites More sharing options...
Derek Posted October 10, 2012 Author Share Posted October 10, 2012 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 MondayDonkey Calf Raises: 3x25Squat: 5x 15, 15, 10, 10, 10Leg Press: 4x15Leg Extension: 3x10Leg Curl: 4x15 ThursdayLeg Press Calf Raise: 5x15Leg Extension: 6x10DB Lunges: 4x8Hack Squat: 3x10Romanian Deadlift: 4x12 Week 2 Legs: Heavy Squat: 4x6-8Leg Press: 4x6-8DB Lunges: 3x6-8Romanian Deadlift: 3x6-8Calf Press: 4x10 Week 3 Legs: Volume Leg Extension: 4x15Squat: 5x 15, 15, 15, 12, 12Prone Leg Curl: 3x12Leg Press: 7x12Calf Press: 7x12 Week 4 Legs: Burnout Donkey Calf raise SS Calf Press SS DB Calf Raise: 3x25 eachRomanian Deadlift: 2x50Leg Extension: 3x40 (tripple drop set)Leg Press: 2x50Squat: 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: http://www.veganmuscleandfitness.com/wp-content/uploads/2012/10/image-e1349835645872.jpeghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/10/image-3-e1349835715333.jpeghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/10/image-2-e1349835763960.jpeg Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 10, 2012 Share Posted October 10, 2012 dude..that's a ripped back!! Link to comment Share on other sites More sharing options...
MattSxvx Posted October 10, 2012 Share Posted October 10, 2012 Holy hell! So much improvement across the board! Crazy how much 5-10 pounds of muscle makes huh? You got this. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 You're looking awesome all round, especially your back. Impressive stuff !!!! Link to comment Share on other sites More sharing options...
robert Posted October 13, 2012 Share Posted October 13, 2012 Two weeks out! Looking forward to more progress shots and contest pics and results. Keep after it. Great work, Derek! Link to comment Share on other sites More sharing options...
Derek Posted October 25, 2012 Author Share Posted October 25, 2012 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! Link to comment Share on other sites More sharing options...
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