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
Industry experts anticipated that improvements in specific muscle groups could propel him to victory.
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.
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
The duo not only hung out but also embarked on a light shoulder workout, providing fans with a glimpse into their camaraderie.
Dumbbell Lateral Raises:
- Sets: 2
- Reps: 15 to 20
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
Derek Lunsford’s Emotions Post-Win
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
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.