Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

May 26 2007 Sa Day 12 Derek's Program

Workout

Epic Ride, started off and we were cruising, averaging 20ish MPH and it felt like into a pretty good wind, wrong. Hit the turn around at 15.5 miles and the wind was howling.

Total time 2:06:37, Total miles 31.6 and I will post all the stats later.

[Derek Simonds]

May 27 2007 Su Day 13 Derek's Program

Workout

Nice little brick. 45 minutes hammerfest chasing my sister, under 2 minutes transition and out on a run. 20 minutes first mile 8:24 2nd 8:16 last 3 minutes pretty close to race pace. I tried to get my sister to slow down but it wasn't working.

[Derek Simonds]

May 28 2007 M Day 14 Derek's Program

Workout

Active Recovery. Nice 20 minute session on the wakeboard. I was strong and tall.

[Derek Simonds]

May 29 2007 T Day 15 Derek's Program

5:25 No Shotgun
6:20 2 scoops protein water
7:45 Tri-o-plex bar diet coke

Workout

BS 155 Lb's 5 X 3
Press with Press out's 90 Lb's 5 X 5
Bench 150 Lb's 5 X 5
Pull Ups 5 X 5 (Yeah thats a first)
Sn Pull / RDL 95 Lb's 5 X 3

Walk the dog around the block

[Derek Simonds]

May 29 2007 W Day 16 Derek's Program

Day One Corporate Meeting

Workout 5:00 AM way too early for strength

OHS 75 Lb's 5 X 3
Clean Pull / RDL 145 Lb's 5 X 3
Sotts Press 35 Lb DB's 5 X 5
Ring Dips 4 X 7 1 X 5
DB Rows 45 Lb's 4 X 7 1 X 5

[Derek Simonds]

May 31 2007 Th Day 17 Derek's Program

Corporate Meeting Day Two

Workout 5:00 AM again too freaking early

FS 135 Lb's 5 X 3
Jerk 45 X 3, 65 X 2, 95 X 2, 115 X 2, 135 X 1, 1, 1, 1, 1
Weighted P/U's 30 lb's 5 X 1
Incline Bench 45 Lb's 5 X 7
Shrug 45 Lb's 4 X 12
TGU 35, 40, 40, 45, 45

[Derek Simonds]

Jun 1 2007 F Day 18 Derek's Program

Day Three Corporate Meeting

5:00 AM Workout

Snatch
65 X 2
75 X 2
80 X 2
85 X 1, 1, 1
90 X 1, 1
95 X 1
100 Missed twice first was a crappy pull, second great pull just couldn't handle it.

Clean
95 X 2, 1, 1
105 X 1, 1
115 X 1, 1
125 X 1 Ran out of time

[Derek Simonds]

Jun 2 2007 Sa Day 19 Derek's Program

Getting ready for the Keys. Decided to do a little active recovery so I did the 20 minute Yoga for Regular Guys level 2 DVD. It was good. Very simple to follow and good movement.

[Derek Simonds]

Jun 3 2007 Su Day 20 Derek's Program

I have a 6:15 flight tomorrow morning so I went ahead and got my Monday workout in tonight. I got up at 5:30 and got all the gear set up for our Keys trip. Boat is loaded all the gear is double checked and we are close to ready.

Workout

BS 95 X 3, 135 X 3, 145 X 3, 155 X 3, 165 X 3, 175 X 3, 185 X 3, 195 X 3, 195 X 1, 205 X 1, 215 X 1 (PR) I felt really strong and just decided to ladder up and see where I ended up. Very happy with the results.
Press with DJ Press Outs 95 Lb's 6 X 3
Snatch Pull / RDL 95 Lb's 5 X 3
Incline 45 Lb's DB's 5 X 8

[Derek Simonds]

Jun 4 2007 M Day 21 Derek's Program

4:00 AM departure to airport

PM Grappling

Fundamentals standard street defense and a pretty cool armbar from guard variation.

Advanced: Since it was my first night back in 2 weeks I was trying to take it easy in class so I would be ready to grapple. Rolled three rounds and was pretty much toasted. Rolled with my buddy Raphael and we never really got into any submissions but went hard at positions and passes, rolled with guy and pulled off a couple of subs and last roll with one of the higher ranking guys was pretty intense. I was pretty much toast as far as my body went but I pushed it and he couldn't get the subs but all I was doing was playing catch up on defense. It was great to be on the mat.