Reigning 212 Olympia Champion Derek Lunford Y Arnold Classic 2021 To bite nick walker got together for a heavy leg workout session posted on Lunsford’s YouTube channel on May 5, 2022. Apparently it was the first collaboration between the elite competitors and they plan to do many more in Florida.
Both Lunsford and Walker will compete in the Olympia 2022scheduled for December 16-18, 2022, at The Vegas, Nevada. Lunsford will attempt to defend his 212 Olympia title from former 212 Olympia champions kamal elgargni Y shaun clarida (assuming not compete in the open), the latter being dethroned by Lunsford in 2021.
Walker aims to improve on his fifth place in the Mr Olympia Contest 2021 (his debut), although he said Bar Bend In an interview that not only seeks to improve its result; he is looking to take home the sandow trophy. Check out the full leg session through the video below:
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I can’t be legendary without leg day
We’ve included the full details of the workout below:
Leg extensions and hamstring curls
Typically, bodybuilders start leg workouts with leg extensions to heat the knee joints Y pre-exhaust the quads before jumping to the heavy compound elevators (eg. squats, leg press).
Every inch of the rep, we’re squeezing as hard as we can, thus making the exercise harder than it really should be.
Lunsford and Walker played the first set at a snail’s pace but raised the tempo as the weight increased. They concluded the leg extensions with six 45-pound weight plates and a multiple drop set, removing two weights at a time until two remained. Athlete 212 managed 30 reps while the open competitor managed somewhere in the 40 rep range.
It only made sense to introduce a little blood into the hamstrings next with some warm ups and two sets of rather challenging lying leg curls to get them ready for the multi-joint movements.
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Hack Squat and Standing Single Leg Hamstring Curl
After the appetizers, Lunsford and Walker ordered a serving of heavy hack squats. Both assumed a hip-width stance, pointing their toes forward to emphasize the exterior. quads. They performed six sets in total, starting with forty-five pounds on each side and ending with twelve 45-pound plates on the leg press machine for one final set. Both athletes squeezed more than 10 repetitions. Moving on to another hamstring movement, they included a few sets of standing leg curls.
Leg press (FST-7) and machine adductors
Delivering the final killing blow against a less intense set of machines. leg adductorsLunsford suggested that they do an FST-7 (Fascia stretching training and seven sets) leg press set based on the training system developed by your coach hanny ramod.
It’s supposed to be five to seven sets, thirty seconds rest, and 12 reps at a time.
Lunsford gave a quick recap of the brutal finisher, explaining that reps must be controlled and feet must remain on the leg press platform until sets are complete. They proceeded to load up the machine with 10 45-pound plates, and the 212 champion kicked off the grueling five-set leg killer.
In the first two or three sets, you think this is too easy; those last two outfits suck.
Walker did the same, mentally bracing himself for the inevitable agony to come, but he was also able to grind through the latest sets. However, he doesn’t regret choosing the weight they used for this move.
I know what the secret to big legs, blood hungry shit is.
Before they could hit the showersLunsford and Walker turned to the leg adductor machine, where they did a few sets to isolate the inner thighs.
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Derek Lunsford and Nick Walker Leg Workout
The exercises are listed below in the same sequence that Lunsford and Walker performed them during their leg workout. Due to video editing and the details provided, we were unable to provide an exact number of sets and reps for each move:
- leg extensions
- hamstring curls
- hack squat
- Single Leg Standing Hamstring Curl
- leg press
- machine abductors
Lunsford and Walker showed pure grit and determination during their leg workout, including their insane FST-7 finisher. These are qualities they’ll need on the world’s biggest bodybuilding stage if they’re going to walk out of Las Vegas as Olympia champions.
Featured Image: @nick_walker39 on Instagram
