To say Derek Lunsford left a long-lasting impression on the 2022 Mr. Olympia can be an enormous understatement. Transitioning from the 212 division, he made probably the most of his Males’s Open debut by coming inside one spot of capturing probably the most coveted title within the sport of bodybuilding.
Decided to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this 12 months’s contest as one of many prohibitive favorites. Together with his fellow rivals making ready to showcase their physiques in the course of the Nov. 2-5 weekend in Orlando, FL, the previous 212 Olympia winner (in 2021) hit the gymnasium with legendary coach Hany Rambod for his last coaching session earlier than he steps on stage.
Not solely did Lunsford share highlights from his chest and triceps workout, however he additionally offered perception into his weight-reduction plan and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.
With an important present of the 12 months proper across the nook, Lunsford appears glad with how the prep course of has gone. Between ingesting two gallons of water per day, doubling his dosage of probiotics for digestive well being, and being diligent together with his weight-reduction plan, the 2022 Mr. Olympia runner-up has put himself ready to make a reliable run on the title.
“I’ve by no means truly felt this good proper earlier than a present,” Lunsford stated. “I simply perceive how this course of goes higher now. It’s a mix of progress as an athlete and likewise psychological maturity by way of not permitting myself to be overwhelmed with stress and nervousness and fear.”
After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one final time. The exercise begins on the 15:20 mark of the video above.
Plate-Loaded Chest Press Machine
Lunsford began the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per facet, he pushed his pecs additional by including a 25-pound (11.3-kilogram) plate on his subsequent set. For his high set, the 2023 Mr. Olympia hopeful labored with 115 kilos (52.2 kilograms) price of plates per facet, ensuring to squeeze out the ultimate few reps earlier than shifting on to the following chest exercise.
Subsequent, Lunsford aimed to stretch and contract his pectoral muscle groups and serratus anterior utilizing the pec-deck machine. To take action, he made positive to make the most of the complete vary of movement, opening up his chest fully earlier than bringing his arms collectively on the high of the motion.
Somewhat than permitting Lunsford to know the pec-deck machine’s handles, Rambod reminded his consumer to maintain his palms open so he may get all of his muscle fibers to fireside.
Incline Dumbbell Press
Shifting over to the dumbbell section of the gymnasium, Lunsford laid down on a bench to carry out an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a reasonably impartial wrist place as he lowered the load till his elbows fashioned a 90-degree angle.
As soon as he let the dumbbells attain chest degree, Lunsford drove them again up, ensuring to interact his triceps on the high. He solely carried out two units of this train earlier than switching up his technique of blasting his pecs.
Plate-Loaded Incline Press Machine
For an additional push-based motion, Lunsford hit the plate-loaded incline press machine. A straightforward warm-up set with a 45-pound plate on both sides set the stage for a second set with double the quantity of weight.
Though his consumer may go heavier, Rambod refused to let Lunsford improve the depth. As an alternative, he had him carry out a 3rd set with the identical load to wrap up this portion of the exercise.
Cable Crossover / Low-to-Excessive Flye
In an identical motion to the pec-deck machine, Lunsford labored his chest with a basic bodybuilding train: the cable crossover. Designed to keep up rigidity by way of a protracted vary of movement, this train compelled the highest 2023 Mr. Olympia contender to push a bit tougher than a few of the different workout routines.
Rambod modified the angle of assault by dropping the cables right down to the bottom setting for a low-to-high flye variation. Lunsford saved a supinated (palms-up) grip as he raised his palms in entrance of him and squeezed the higher a part of his pecs on the high.
Cable Rope Triceps Pushdown
For extra triceps work, Lunsford carried out a number of units of cable rope triceps pushdowns. Once more, Rambod saved the load manageable, encouraging his consumer to push his palms aside and lock out his triceps on each rep. Lunsford maintained a slight ahead lean in the course of the train to make sure his triceps did all of the work.
Single-Arm Triceps Extension
After working each arms with the rope, Lunsford carried out single-arm triceps extensions utilizing a deal with attachment. This isolation motion allowed the 2021 212 Olympia champion to focus on the medial head of his triceps whereas additionally partaking his obliques.
Standing Calf Elevate Machine
The ultimate train of Lunsford’s last exercise earlier than the Olympia had nothing to do together with his higher physique. As an alternative, Rambod had him carry out calf raises on a plate-loaded machine. Though he solely used a 45-pound plate on both sides, Lunsford achieved a visual pump all through his decrease legs from stretching and contracting his calves from a standing place.
Olympia-Sure Chest and Triceps Exercise
Lunsford’s final exercise definitely didn’t look as intense as a few of his other training sessions main as much as the Olympia. Nonetheless, that is smart given the timeline and his have to carry out properly on stage. Nonetheless, you’ll be able to make the most of this chest- and triceps-focused protocol to construct muscle and upper-body energy at your individual tempo:
- Plate-Loaded Chest Press Machine
- Pec-Deck Machine
- Incline Dumbbell Press
- Plate-Loaded Incline Press
- Cable Crossover / Low-to-Excessive Flye
- Cable Rope Triceps Pushdown
- Single-Arm Triceps Extension
- Standing Calf Elevate Machine
There’s little doubt Derek Lunsford has the dedication and drive to be the final man standing on the 2023 Mr. Olympia. And regardless that he and Hadi Choopan both train with Hany Rambod, you could be positive final 12 months’s runner-up has each intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be shocked if Lunsford leaves Orlando with a brand new achievement on his bodybuilding resume.
Featured Picture: Derek Lunsford / YouTube