Derek Lunsford’s Monumental Victory: A Shoulder Workout with Ronnie Coleman

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Derek Lunsford, the newly crowned Mr. Olympia, has etched his name in bodybuilding history by becoming the first-ever athlete to clinch the prestigious title in two different weight classes. 

The 30-year-old bodybuilding sensation transitioned from the 212 division, where he secured the Olympia crown in 2021, to the Men’s Open division in 2022. 

His strategic move proved to be a masterstroke as he triumphed at the 2023 Mr. Olympia, defeating top-tier competitors and securing his legacy in the sport.

The Road to Victory

derek lunsford mr olympia 2023 posing
via derek lunsford instagram

Derek Lunsford’s journey to the Mr. Olympia title has been a testament to his dedication and relentless pursuit of excellence. 

After a runner-up finish in his Men’s Open debut in 2022, Derek Lunsford faced high expectations for the 2023 Olympia

Industry experts anticipated that improvements in specific muscle groups could propel him to victory. 

True to these expectations, Derek Lunsford showcased impeccable proportions, aesthetics, and an overall solid package that earned him the coveted Mr. Olympia title.

A Motivating Factor: Hanging Out with Ronnie Coleman

Derek Lunsford, in an inspiring turn of events, revealed that one of his biggest motivating factors leading up to the 2023 Olympia was the prospect of hanging out with none other than bodybuilding legend Ronnie Coleman. 

ronnie coleman shoulder workout video
via derek lunsford instagram

Ronnie Coleman, an eight-time Mr. Olympia champion, holds an iconic status in the sport and is considered one of its greatest contributors.

Derek Lunsford, having earned Ronnie Coleman’s endorsement before the competition, expressed that he didn’t want to let down the legendary bodybuilder. 

The motivation to train hard and emerge victorious was fueled by the desire to stand alongside Ronnie Coleman as the Mr. Olympia. This unique aspect added a personal touch to Derek Lunsford’s pursuit of greatness.

The Post-Olympia Hangout: A Shoulder Workout

Following his historic win at the 2023 Mr. Olympia, Derek Lunsford made good on his desire to spend time with Ronnie Coleman

The duo not only hung out but also embarked on a light shoulder workout, providing fans with a glimpse into their camaraderie.

Workout Overview

derek lunsford and ronnie coleman shoulder workout
via derek lunsford instagram

Dumbbell Lateral Raises:

  • Sets: 2
  • Reps: 15 to 20

Derek Lunsford and Ronnie Coleman kicked off their session with dumbbell lateral raises, targeting the side delts. 

Derek Lunsford incorporated five different angles of movement for 15 reps in the first set and followed up with 20 more reps using three different angles in the next set. 

Meanwhile, Ronnie Coleman opted for the seated variation, showcasing his seasoned approach to training.

Superset – Machine Lateral Raises and Seated Machine Shoulder Press:

  • Sets: 4
  • Reps: 12 to 15

The duo seamlessly transitioned into a superset, combining machine lateral raises and seated machine shoulder presses. 

Performing these exercises in rapid succession added an aerobic intensity to the session, effectively targeting both anterior and lateral deltoids.

Dumbbell Front Raises:

  • Sets: 2
  • Reps: 15 to 18

The final exercise of the workout was dumbbell front raises. Derek Lunsford and Ronnie Coleman executed heavy sets of this movement, concluding the session on a high note.

Derek Lunsford’s Emotions Post-Win

derek lunsford mr olympia 2023 winner
via derek lunsford instagram

Reflecting on his monumental win at the 2023 Mr. Olympia, Derek Lunsford expressed deep gratitude and honor. As a devout Christian, he credited divine intervention for his success. 

Winning the Olympia trophy in two weight classes, especially with the added historic significance, left Derek Lunsford feeling overwhelmed and honored.

In a heartfelt moment, Derek Lunsford shared his feelings about the win:

“I feel honored, dude. I do not take it for granted. Two years before when I won the 212 Olympia title, I felt it. I was like, ‘I think this is mine. Boom! Mine! And new!’ Last year, it was the opposite. It was like, ‘I don’t think he wants it for me’ and Hadi Choopan wins… This year, for some reason, even all like getting the people’s champ and stuff like that, I was like, ‘I think he wants it for me. He wants to provide.’”

The significance of being the first-ever two-division Olympia champion was not lost on Derek Lunsford

Despite the massive $400,000 prize, it took him 24 hours to fully grasp the financial reward, showcasing his focus on the sport’s essence rather than the material gains.

A Heartwarming Departure

derek lunsford shoulder workout
via derek lunsford instagram

As Derek Lunsford and Ronnie Coleman spent quality time together, the bodybuilding legend gifted baby clothes to Derek Lunsford, who is set to become a father soon. 

This heartwarming departure marked the culmination of a memorable hangout, blending the realms of bodybuilding camaraderie and personal connection.

In conclusion, Derek Lunsford’s journey to the 2023 Mr. Olympia title not only solidified his status as a dominant force in bodybuilding but also showcased the emotional and personal facets that make this sport truly special. 

The shoulder workout with Ronnie Coleman added a touch of tradition, where past and present champions converged, emphasizing the unity and legacy that define the world of bodybuilding

As Derek Lunsford continues to bask in the glory of his victory, the echoes of his historic win will resonate in the annals of bodybuilding history.

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