Derek Lunsford is the reigning 212 Olympia champion and is able to produce one other Sandow trophy. In a latest video, Lunsford demonstrated a again exercise, the place he burdened the significance of ‘respecting the load’.
In 2018, 212 competitor Derek Lunsford gained steam as an IFBB Professional. He positioned runner-up at 2018 Olympia to seven-time winner Flex Lewis and produced one more second place end in 2019 at Olympia, a present that noticed him earn silver to Kamal Elgargni. Whereas Lunsford made an look at 2020 Olympia the next 12 months, he would fall into fourth place regardless of bringing enhancements to the stage. He lastly clinched the largest victory of his profession at 2021 Olympia, turning into the 212 Olympia champion.
Lunsford continues to draw a whole lot of consideration within the league, principally resulting from his surprising dimension and evenly distributed proportions. His physique was on full show on the 2022 Pittsburgh Pro, a present that noticed him guest pose alongside other top names from the Men’s Open division. One of many greatest takeaways from the occasion was how a lot mass Derek carried and the truth that he may cling with freakish Males’s Open expertise like Brandon Curry, Nick Walker, and Hunter Labrada.
The physique that blew everybody away in Pittsburgh takes a whole lot of effort. Lunsford lately shared his off-season diet with fans a couple of weeks in the past. He enjoys six meals a day and counts carbohydrates/protein to make sure that he’s adequately fueling his physique throughout such intense preparations. In fact, meals and supplementation can solely go up to now, and Lunsford understands that pushing contained in the health club is one among most vital components to a profitable season.
Derek Lunsford Full Again Day Exercise Record
- Back Extensions – Warmup
- Hammer Power Hip Thrust Machine
- Rack Barbell Rows
- Hammer Power Chest Supported Again Rows
- Seated Excessive Row Machine
- Standing Cable Rope Pushdown
- Standing Cable Excessive Row
*Primarily based on the footage offered, units and reps have been unclear
Again Extensions – Warmup
Derek warms up with again extensions to begin the session.
Hammer Power Hip Thrust Machine
In his subsequent exercise, Lunsford opts to make use of the hammer power hip thrust machine.
“I need it to be good, good, strong contractions. I’m not going to failure or nothing like that. Identical to I mentioned, elicit some blood circulation within the glutes, stimulate them a bit of bit. Simply tear the muscle however just a bit bit however extra simply filling them up with blood.” Derek Lunsford explains.
In between his exercise, Lunsford bumped into 2021 Arnold Traditional champion Nick Walker. The 2 proceed to debate what their journey plans are for the upcoming months.
Rack Barbell Rows
After working with the Hammer Power Hip Thrust Machine, Lunsford strikes to rack barbell rows.
“Earlier than I elevate this weight, I’m going to let you know one thing. You at all times must respect the load. I don’t care how powerful or how sturdy you assume you might be, you need to respect the load.”
Hammer Power Chest Supported Again Rows
When Lunsford is attacking again coaching, he doesn’t pass over any physique elements. The reigning 212 champion makes positive he’s activating his hamstrings, glutes, decrease again, traps, and lats.
“A full again exercise day. After I say full again exercise, I imply hamstrings, glutes, decrease again, traps, lats, we did all of it. Made up for a bit of missed workout routines from final exercise, so we did them immediately. Total it was good, I’m smoked. I’m not even going to lie.”
Earlier than calling it a day, Lunsford opts to apply with the seated excessive row machine after which a couple of cable workout routines to high off his again features.
Seated Excessive Row Machine
Lunsford makes use of the seated excessive row machine, specializing in his kind to get essentially the most out of every contraction.
Standing Cable Rope Pushdown
For his first cable motion, Lunsford practiced standing cable rope pushdowns.
Standing Cable Excessive Row
For his closing train, the 212 bodybuilding standout hits standing cable excessive rows.
One acquainted foe that Lunsford might want to keep watch over is former 212 Olympia champion Kamal Elgargni, who has been steadily enhancing his physique in hopes of capturing one other Olympia title this 12 months. In preparation for the present, Elgargni has trained alongside Nick Walker to deliver a wow issue to the stage in December. Nonetheless, Lunsford has additionally taken the time to coach with “The Mutant”, because the two linked up for leg day back in May.
As of late, Derek has been flirting with the thought of a transfer into the Males’s Open division. In actual fact, his coach, Hany Rambod indicated that the transition is ‘definitely something we are having to consider’. Rambod additionally echoed that it’s turning into ‘very tough’ for Lunsford to make the load for 212.
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It stays to be seen if/when Lunsford will make the change however he’s actually including muscle mass, which was evident throughout his latest visitor posing look. Following a brutal collection of again exercises, Lunsford’s low season efforts look like on observe as he eyes his second straight 212 title at Olympia later this 12 months.