The bodybuilding legend put the present superstar through the wringer.
Former 212 Olympia champion (2021) Derek Lunsford switched to competing within the Men’s Open last 12 months and barely missed a beat. The superstar bodybuilder took home a runner-up finish on the 2022 Olympia, putting himself on the precipice of immortality. In November 2023, through the latest iteration in Orlando, FL, Lunsford will try to complete the job. First, he took some training advice from an icon.
On Apr. 3, 2023, Lunsford posted a video to his YouTube channel where he works out with eight-time Mr. Olympia (1998-2005) Ronnie Coleman. The legend and Lunsford walk through a back and biceps workout together that would probably only be achieved by two bodybuilding superstars.
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Before Lunsford and Coleman hit the gym, they spent much of a day together, doing things like getting breakfast at a diner and talking in regards to the bodybuilding training process. Then, when it was time to get all the way down to business, they wasted no time.
Here’s an summary of the back and biceps workout from Lunsford and Coleman. The routine took place at Coleman’s Signature Series gym. Note: The precise repetition and sets for every movement were undisclosed.
Deadlift
Lunsford and Coleman begin the session with a standard deadlift. Given a few of Coleman’s recent health issues, only Lunsford performed the movement, working in a number of sets before the pair moved on.
Seated Cable Row
Lunsford and Coleman worked in some seated cable rows to center more on a horizontal training angle for the back muscles. The exercise is great for well-rounded back development if performed in a controlled fashion. Each Lunsford and Coleman powered through a number of heavy sets while progressively increasing their weight.
Despite an apparent intensity, Coleman took the time to encourage Lunsford, perhaps giving him an appropriate description.
“Next up and coming Mr. Olympia is true here,” Coleman said of Lunsford as he worked out. “The longer term is here. You bought the person in the home.”
Wide-Grip Lat Pulldown
To shut out the back-focused portion of their session, Lunsford and Coleman implemented a wide-grip lat pulldown. A staple back movement in lots of training routines, the latissimus dorsi is under the microscope here. The duo performed a standard lat pulldown with a wider grip before shifting to a number of sets of a behind-the-neck variation.
Lunsford emphasized that contraction and technique were vital on the lat pulldown.
“Although it looks like we’re swaying just a little bit, you’ve really gotta ensure that you just’re staying engaged with the muscle and keeping that constant tension,” Lunsford said.
Single-Arm Dumbbell Preacher Curl
Lunsford and Coleman isolated their muscles with preacher curls in the primary a part of their biceps workout. The character of the movement restricts an athlete’s positioning, forcing improved work on the biceps. This makes preacher curls a fantastic approach to reinforce the biceps brachii muscles.
After warming up, Lunsford and Coleman pushed themselves through a number of working sets as they prepped for the ultimate segment of their day within the gym together.
Seated Dumbbell Hammer Curl
To distinguish from the preacher curls, Lunsford and Coleman closed with some sets of the hammer curl variation. Hammer curls work the long head of the biceps muscles and the brachialis near the forearm. With their back and biceps sufficiently trained, Lunsford and Coleman put a neat bow on their mutual session.
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After getting the chance to select the brain of a living Olympia legend, Lunsford was appropriately grateful. It’s not necessarily often a current star even gets a probability at this sort of meeting of the minds.
“What a day, man! That was a whole lot of fun,” Lunsford exclaimed. “It just felt like all of us clicked straight away. Just everybody here, and particularly me and Ronnie [Coleman] hanging out and having time, man!”
Featured image: @dereklunsford_ on Instagram