
Derek
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Everything posted by Derek
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Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
No, we must have posted at the exact same time - your tris are getting stronger by leaps and bounds man! Well done pushing the whole workout up in one week - crazy! Enjoy that while it lasts, because at this rate those weight are going to get heavy. Keep pushing it! -
Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
Well said! -
Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
Awesome job Matt! You were smart to skip legs and let it heal, as much of a bummer as it is to do. Looks like you're killing shoulders and already building some better muscle endurance - solid work! -
Lean and Green Shrub to treesize..
Derek replied to Greggoires's topic in Online Training Journals & Blogs
Looking good Gregg! I'm glad you're tracking this, it'll be great to look back on! Can already see you're getting stronger! -
Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
Awesome job man! Keep it gentle and you'll be tearin it up in no time! -
Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
Nice job man, those rows are getting up there! Sounds like you're doing the work on your chest too... just be careful on that shoulder! -
From what I've read, rebounders are great! They should burn about as much calories as steady running, and they're fun so go for it. If it feels too easy you should probably step it up by doing something else. Keep training hard, I like what I'm seeing so far and can't wait to see the rest!
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Looking good Chantal - keep up the hard work!
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Thanks! Women can build muscles too - represent!
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You got it!
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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! 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
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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 Circuit: 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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Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
Derek replied to MattSxvx's topic in Online Training Journals & Blogs
You're doing an awesome job man! Getting stronger and leaner - way to represent! -
Hey Robert, awesome job man! Those deadlift numbers are getting bigger! Solid shoulder work as well on those presses. Have a safe trip and an awesome photo shoot! Keep rockin it buddy!
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Rockin it! You're doing an awesome job keeping the intensity up with plyometrics and a variety of cardio! Keep it up!
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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 Circuit: 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 Circuit: 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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Awesome! I'll keep this posted, get growing brotha!
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It's been a week since my last post so I am now 5 WEEKS out! Cardio is one to two times per day of 20min on the step mill or running outside, plus posing practice most evenings for 30+min. Before breakfast and/or before dinner. I'm keeping a protein shake with oats in it by my bed now b/c I've been getting hungry in the night - it's a big help and I feel like I have a bit more gas in the tank for my morning training! Calories are down a bit from last week, to roughly 4k per day shooting for 30%/55%/15% P/C/F. I checked my bf this weekend and I'm between 7 and 8, so still a little high, but the good news is I'm still at 192lbs, which means I've gained some muscle while dieting! Stoked! For training This week I've still been sticking loosely to the Y3T Protocol, which made this past week the heavy duty compound training week (obviously my favorite). Volume was kept low, usually 3 exercises per muscle group, all compound lifts for 3-4 sets of 6-8 reps heavy. Felt so nice and easy after last week! Tomorrow starts the 'standard bodybuilding' week, so I'll be doing a more typical programming of a couple compound moves and a couple isolation moves, with sets of 8-12 reps, training for a pump. Here's what some of last week looked like: 1/9: Shoulders Seated Barbell Press: 135x10, 155x8, 175x8, 175x8, 175x8 Upright Row: 135x8, 8, 8, 8 Arnold Press: 75x8, 10, 8, 8 Trap Row (Cable row lying almost flat and lifting like a shrug): 160x8, 8, 8, 9 1/10: Quads - Great Lift! Squat: 135x12, 225x10, 315x8, 365x8, 405x8, 405x8, 405x7 - Best in ages, and my abs held up!! Leg Press: 630x 8, 8, 8, 8 DB Lunges: 100x8, 7 1/11: Chest Bench Press: 135x10, 185x8, 225x8, 235x8, 255x8, 255x8 (with rest pauses) - very happy with this! DB Incline Press: 90x8, 100x8, 100x7, 80x8 Decline Pullovers: 75x8, 8, 8, 8 1/13: Back Lat Pulldown: 110x10, 130x8, 140x8, 150x6, 140x8 T-Bar Row: 135x8, 180x8, 180x8, 180x8 DB Row: 100x8, 8, 8, 8 Underhand Pulldown: 110x8, 8, 8 1-Arm Cable Curl: 45x8, 8, 8 1/14: Hams/Calves - calves were actually really sore, gonna keep training them this way! Prone Leg Curl: 70x12, 90x8, 100x8, 100x8, 100x8 Romanian Deadlift: 135x10, 185x8, 225x8, 275x8, 315x8 - stoked here! Seated Leg Curl: 110x8, 130x8, 150x8, 150x8 Seated Calf Raise: 135x8, 180x8, 225x8, 225x8 Leg Press Calf Raise: 630x8, 630x8, 720x8, 720x8 1/15: Arms Barbell Curl: 65x12, 95x8, 115x8, 115x8, 115x8 Preacher Curl: 80x8, 90x8, 80x8, 80x8 Incline DB Curl: 30x8, 30x8, 30x8 DB Extension: 75x8, 90x8, 8, 8 Bench Dips: 45x12, 90x8, 135x8, 135x8 Skull Crushers: 80+Band x8, 8, 8, 80x8 Feeling good and ready to start next week strong! Time to get Tight!
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The Fallen_Horse and his crazy antics...
Derek replied to Fallen_Horse's topic in Online Training Journals & Blogs
All healed up? How's training coming? Talk to you soon! -
Nice job man! How many days a week are you training now, and how is training feeling? Talk to you soon!
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@Mattsxvx How did it go? Be really careful of overtraining on that one - it did me in! Leg's are just starting to feel 'normal sore' now four days later. Training this week has been going really well. I am keeping to moderate loads since I am still rehabing, but the intensity has been all out this week so I'm feeling good about it! I hope to keep my weight as high as possible as I diet down in the next six weeks - the old impossibility of gaining muscle while losing fat! I've been running about a mile on the treadmill before workouts to warm up, and running two miles outside before dinner every night. No pre-breakfast cardio yet, but I'll be adding it soon. My diet is down to about 4500 cal/day from around 5000, and that change is mostly just cleaning out the holiday sweets and reducing overall fat intake. I am going to keep my carbs pretty high like I did for the last show because I was able to get lean (4% bf) and felt really good, but I'm also going to try and keep my protein a little higher this time to see if I can maintain more muscle mass. Everything is an experiment! Here's what my training looked like: 1/5: Back Pull Ups: 0x12, 35x10, 80x10, 100x10, 100x9 drop 0x10 (I was heavily spotted here, didn't feel super strong but wanted to get 100s anyway ) Superset DB Row: 60x12, 80x12, 100x10, 100x10 Barbell Row: 95x30, 30, 30 (10 wide overhand, 10 close underhand, 5 wide overhand, 5 close underhand) Lat Pulldown: 80x30, 30 (see barbell row) Straight arm pulldown: 50x12 drop 40x8 drop 30x15 1-arm cable curl: 40x10 drop 30x10 drop 20x10, repeat for 3 sets Wide grip preacher curl: 50x15, 50x15, 50x15 1/6: Chest Incline Bench Press: 135x10, 185x10, 205x5, 205x5, 215x5, 215x5, 215x7 (<1 min rests) Bench Press: 1 Mega drop set: 205x13 drop 195x6 drop 185x5 drop 175x4 drop 165x4 drop 155x5 drop 145x5 drop 135x5 - no rest, all to failure. Crushed! Giant Set: (8 reps of each, roughly 30 sec between exercises) - was pretty brutal after the above two! Dips: 8, 8, 8 DB Press: 70x8, 60x8, 40x8 super slow DB Pullover: 60x8, 75x8, 65x8 DB Incline Fly: 40x8, 40x8, 40x8 1/7: Hams AM / Arms Calves PM AM Warmed up with 36'' box jumps superset power step ups on a bench, three sets of 10 Db Lunges: 100sx8, 100x8, 100x8 Prone Leg Curl: 70x12, 75x12, 80x12, 85x12 - All done extremely slow and strict' Seated Leg Curl: 110x20, 110x20, 130x20 Romanian Deadlift: 135x20, 155x20, 155x20, 155x30 PM 1-leg Smith Calf Raise: 135x12, 135x12, 225x6 superset both feet x30, 225x6 SS both x30, 225x6 SS both x30 - each set ended with a 10 second peak hold - burnt! Seated Calf Press: 135x12, 135x12, 180x12, 180x15 +15 bouncy reps, 180x10 drop 135x10 drop 90x10 DB Hammer Curls: 30x10, 40x8, 50x6, 60x4 strict + 4 really ugly reps Superset Cable Pressdowns: 90x10, 100x8, 120x6, 150x10 (full stack) - went too light here at first Preacher Curl: 70x10, 70x10, 90x10 (forced), 90x8 (forced) drop 70x7 drop 50x8 Superset Skull Crushers: 65x12, 85x12, 105x9, 105x7 drop 85x8 drop 65x10 Now I feel like I've been hit by a truck, so tomorrow is a much needed day off. I plan on running before breakfast for 15-20 min and again before dinner, and posing practice in the afternoon - still need to choose my song, slacking! Next week I'll be going heavier and I'm going to try to reintroduce deadlifts. Let's see what happens!
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Hi Matt, loving the posted food journals here. I have some suggestions and I'll send you a nutrition guide I give to my clients tomorrow afternoon, I think that's Saturday morning you time...? Keep working hard man, represent!
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The Fallen_Horse and his crazy antics...
Derek replied to Fallen_Horse's topic in Online Training Journals & Blogs
Awesome, I love that you track food on here too. Tell your kitty to let you sleep so you can get your work done! I should hammer out some program ideas for you to try tomorrow afternoon - keep working hard! -
Jimi Sitko 2011 ** 14weeks out
Derek replied to Octopussoir's topic in Online Training Journals & Blogs
Nice feature in the NY times man! Representing!