Derek Lunsford etched his identify in bodybuilding document books by becoming the first two-division champion within the 59-year historical past of the Mr. Olympia contest. Coming off that life-changing victory in Orlando, FL that earned him probably the most coveted title within the sport and a profitable $400,000 prize, the 18th member of the unique Mr. Olympia membership paid homage to among the all-time greats by visiting probably the most well-known gyms within the nation: the Bev Francis Powerhouse Gymnasium.
Situated in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a coaching floor for family names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube web page on Nov. 16, 2023, Lunsford shared highlights from his intense again exercise on the iconic health club higher often called the “East Coast Mecca.”
Earlier than he dove into his coaching session, Lunsford frolicked with Bev Francis Powerhouse Gymnasium proprietor and IFBB Professional League head decide Steve Weinberger. The 2021 212 Olympia winner signed a number of autographs and mentioned his mindset with Weinberger, who’s witnessed how former champions deal with the post-victory section otherwise.
“Your competitors holds you accountable,” Lunsford defined. “These guys are hungry, so actually from the time I stepped off stage this previous week, I’ve already been again on the health club coaching, speaking to Hany [Rambod], ensuring we’re versing out of this appropriately.”
After reminiscing about his first journey to Bev Francis Powerhouse Gymnasium in 2020 and reflecting upon how a lot his life has modified, Lunsford shifted his consideration to coaching his lats and different again muscle tissues. The exercise begins on the 10:40 mark of the video.
Shut-Grip Cable Lat Pulldown
Lunsford’s again session started with close-grip cable lat pulldowns. Leaning again barely all through the motion, he allowed the burden to utterly stretch his lats on the best way up earlier than flattening and squeezing on the backside.
Fairly than performing a excessive variety of units like he usually would, Lunsford took a unique method throughout his day on the East Coast Mecca. Between the affect of touring and having so many machines at his disposal, he opted to do extra workout routines, capping the variety of units of close-grip lat pulldowns at 4.
Extensive-Grip Lat Pulldown Machine
Subsequent, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Greedy the handles with a pronated (palms-down) grip, he began with a warm-up set utilizing a 45-pound (20.4-kilogram) plate per facet. After finishing 15 slow-and-controlled reps, he doubled the burden for his second set.
Impressed by the number of gym equipment out there in coaching services he’s used not too long ago, Lunsford shared some perception about considered one of his private targets.
“I went to Ronnie’s health club the opposite day and noticed his health club and it simply fires me up for me to have my very own health club in Clearwater,” the Florida resident mentioned. “Simply have it proper there 15 to twenty minutes from the home, and get to select all one of the best items of apparatus that’s going to assist me be my finest. I simply actually can’t wait.”
Lunsford wrapped up this portion of the exercise with a 3rd set of wide-grip lat pulldowns utilizing 115 kilos (52.1 kilograms) value of plates on both sides.
Impartial-Grip Lat Pulldown Machine
Sticking with the identical machine, Lunsford merely switched his grip to get a unique stimulus. After performing close- and wide-grip variations of lat pulldowns, he utilized a impartial grip to “gentle up” his lats with out inserting an excessive amount of stress on his wrists.
Simply as he did with the primary two variations, Lunsford executed three units of this train. Having achieved a noticeable pump that introduced out the striations in his biceps, shoulders, and chest, the not too long ago topped champion moved on to the row-based portion of his again session.
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Chest-Supported Incline Row Machine
Lunsford selected a chest-supported incline row machine as his first technique of attacking the higher a part of his posterior chain. Along with his chest firmly towards the pad, his toes anchored on the platform, and his physique leaned barely ahead, Lunsford took maintain of the handles and engaged his rhomboids, lats, and rear deltoids to carry out the pull-based motion.
Earlier than he hit his fourth set, the king of the Males’s Open division detailed how and why he modified his grip throughout this train.
“The primary one I went slightly bit wider and I attempted to tuck my fingers slightly bit beneath,” Lunsford defined. “It wasn’t an entire reverse-grip row, however that was what I used to be attempting to imitate. The final two units we’re going to do some bit nearer with a impartial grip so they only hit slightly bit totally different angles of the again.”
T-Bar Row
To get his core extra concerned, Lunsford left the chest-supported row machine behind for a back-day basic: the T-bar row. Beginning with a pair of 45-pound plates, he maintained a slight bend in his knees and a impartial backbone as he drove his elbows again and squeezed on the prime of the motion.
Lunsford accomplished units of 15 reps, noting the distinction in depth as a consequence of him being roughly two weeks faraway from competing.
“Now could be the time after a present that you simply don’t go too heavy and you actually deal with the squeeze, the stretch, and the contraction,” he defined. “Simply getting that good mind-muscle connection in your entire reps, your entire units, your entire workout routines.”
Lunsford mentioned he plans to coach on this method within the brief time period to construct up energy and hold his muscle tissues wholesome. Nonetheless, he’ll ramp up the burden and go heavier in about two to 3 months.
Chest-Supported Seated Row Machine
After performing an angled chest-supported row earlier, Lunsford went with a vertical model. Seated along with his chest towards the pad, he labored with a 45-pound plate on both sides to get an enormous pump in his lats. This set the stage for an additional seated row variation.
Cable Seated Row
Lunsford’s penultimate train was a conventional cable seated row. He educated unilaterally through the use of impartial handles, ensuring to squeeze his shoulder blades collectively for the final word contraction. Trying each bit the a part of a Mr. Olympia winner, Lunsford ramped up the burden for his last units earlier than he moved on to his last train.
Low Row Machine
A low-row machine allowed Lunsford to focus on his lats and rhomboids, in addition to his center and decrease trapezius. He wrapped up his exercise with a number of units of this strength- and muscle-building motion, making certain to take care of full management of the burden to maximise time below stress.
Mr. Olympia-Stage Again Exercise
Though the 2023 Mr. Olympia winner didn’t go heavy on any of his workout routines, he actually put in some critical work at probably the most iconic coaching grounds. Between three lat pulldown variations and 5 rowing actions, Lunsford’s again exercise will certainly depart you feeling such as you’re able to stroll throughout the stage.
- Shut-Grip Cable Lat Pulldown
- Extensive-Grip Lat Pulldown Machine
- Impartial-Grip Lat Pulldown Machine
- Chest-Supported Incline Row Machine
- T-Bar Row
- Chest-Supported Seated Row Machine
- Cable Seated Row
- Low Row Machine
Derek Lunsford clearly has an appreciation for the way far he’s come throughout his journey as a professional bodybuilder. Humble but nonetheless ultra-competitive, the primary two-division champion in Olympia historical past has the physique and mindset wanted to stay on the prime of the Males’s Open division for the foreseeable future.
Featured Picture: Derek Lunsford / YouTube
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