BodyBuilding & Fitness

DerikFarnsworth

  • Birth Place: Ayer, MA
  • Birth Date: July 31, 1970
  • Height: 5’2"
  • Contest Weight: 162 lbs
  • Current Residence: San Diego, CA
  • Occupation: IFBB PRO, Massage Therapist, Personal Trainer, Nutritionist

Derik’s Supplement Stack

Check Out Derik Farnsworth workout video!

Derik’s Photo Gallery

Derik’s Bio

  • Favorite Body part(s) to train: Back & Shoulders
  • Favorite Exercise(s): Any type of Row
  • Favorite Cheat food(s): Burgers!
  • Favorite TV show(s): Food Network, Criminal Minds, Cartoon Network
  • Favorite Movie(s): Shawshank Redemption, Gladiator and all the Rocky movies
  • Favorite Actor(s) or Actress(s): Robert Downey jr. , Jason Statham
  • Favorite Musician(s): AC/DC , various Hip Hop, Andrea Bocelli
  • Favorite Sport(s)- Excluding Bodybuilding: Amt. Wrestling , Football
  • Favorite Sports Team: Patriots, Celtics...Boston Boy!!
  • Favorite Music to train to: Rock and Hip Hop… Depends on workout and mood
  • Hobbies: Love to draw, and collect Marvel /DC Memorabilia
  • Pets: French bulldog [My Lil Man] Shih Tzu /Poodle mix [adopted] and a Chameleon
  • When did you start training?: 1986
  • What is your Motivation to compete, stay in shape?: I just love the way It feels & looks .. competing wise its an incredible experience...the journey show to show
  • What goals do you have outside of bodybuilding?: To continue to grow my business, and buy a house ..overall keep doing what makes me happy!
  • What advice would you give to beginners?: Take your time! Rome wasn't built in a day. Enjoy the process.. beginners today miss all the little hurdles to the top of the mountain..they teach you so much.

Competition History

  • 1989 Vermont Classic: 1st in Teen, 3rd in Men's Short
  • 1989 AAU Mass.: 3rd in Teen
  • 1990 Vermont Classic: Teen Overall - 3rd Lightweight Men
  • 1990 Teen Nationals: 5th Lightweight
  • 1991 Gold's Classic: 1st Lightweight
  • 1992 Musclemania: 3rd place Lightweight
  • 1990 Connecticut Classic: 3rd place Lightweight
  • 1998 Team Universe: 3rd place Lightweight
  • 1998 Nationls: 3rd place
  • 1999-2001 Team Universe Champion
  • 1999 World Championships: Silver Medalist, 4th Place National Lightweight
  • 2001 World Games: Bronze Medalist
  • 2001 USA: 3rd Place Lightweight
  • 2001 Nationals: 2nd Lightweight
  • 2002 Nationals: Lightweight Champion (PRO Card)
  • 2010 Olympia: Winner of the lb for lb Strongest Bodybuilder
  • 2011 Europa Dallas: 5th Place 202 Class
  • 2012 Chicago Wings of Strength: 2nd Place 212 Class
  • 2012 Europa PRO Dallas: 4th Place 212 Class
  • 2012 Olympia: 11th Place 212 Showdown

Training

  • Monday:

    SHOULDERS
    Front Smith Press 5 sets x 10 reps
    Rear Delt Raises 4 sets x 12-15 reps
    Wide upright rows 3 reps x 10-12
    Side Laterals 5 sets x 15 reps
    Machine Press 4 sets x 20 reps (30 Sec Rest Between Sets)

    CALVES
    6 sets Leg Press Raises 15- 20 reps

  • Tuesday:

    BACK
    Medium grip pull downs / superset pull over machine 5 sets x 15 reps
    Deadlifts or ¾ deads 4 sets x 6-10 reps
    Bentover Machines 4 sets x 6-10 reps
    T-bar Rows 3 sets x 10-12 reps
    Seated Cables or One Arm Rows 3 sets x 10-12 reps
    Close Grip Pulldowns 4 sets x 15 reps

  • Wednesday:

    REST

  • Thursday:

    CHEST
    Incline Dumbbells 4 sets x 10-12 reps
    Flat Flys 4 sets x10-12 reps
    Flat Press Machine 4 sets x 10- 12 reps
    Dip Machine or Weighted Dips 4 sets x 15 reps

    CALVES
    Seated Calf Raises 5 sets x 20 reps

  • Friday:

    ARMS
    Rope Extensions 5 sets x 20 reps
    Barbell ez Curls 4 sets x 10-12 reps
    Skull Crushers or Overhead ext. 4 sets x 12 reps
    Machine Preacher Curls 4 sets x 15 reps
    Reverse Grip Pushdowns 4 sets x 15 reps
    Hammer Curls 4 sets x 15 reps

  • Saturday:

    Rest

  • Sunday:

    LEGS
    Leg Extensions 5 sets x 20 reps
    Squats or Front Squats - one week high rep alternate with following week low reps
    Leg Press Close Stance 4 sets x 15 reps
    Wide Stance Hacks 3 sets x 12-15 reps
    Leg Curls 5 sets x 20 reps
    Stiff Legged Dead Lifts [db] 4 sets x 15 reps
    Single Leg Curls 4 sets x 20 reps
    Parking Lot Lunges with barbell 100 yds

Competition Workout: Doesn’t change from offseason.. only change is cardio is added in when needed.

Derick’s Diet at a Glance

  • Meal 1:

    1 Scoop of ProV 60® Protein Blend, 1 Cup of Egg Beaters, 1.5 Bagels

  • Meal 2:

    12 oz flank steak, 10 oz potato

  • Post Workout:

    2 scoops of ProV 60® Protein Blend, 2 bagels

  • Meal 3:

    8oz chicken & Vegetables

  • Meal 3:

    10 oz fish, 8 oz potato

  • Meal 4:

    12 oz flank steak & Vegetables

  • Sample Competition Daily Menu:

    Meal 1: 1 scoop whey, 1 cup egg beaters, ¾ cup cream of rice
    Meal 2: 8 oz steak 8 oz potato
    Meal 3: 3 scoops whey 1 bagel
    Meal 4: 8 oz chicken & vegetables
    Meal 5: 8 oz fish, 6 oz potato
    Meal 6: 8 oz steak or 10 oz fish

  • SUPPLEMENTS LIST: PROV60 - Vanilla, GLUTALEAN, SUPERCHARGE XTREME N.O., SORENZYME. LEANPRO 8, MULTI VITAMIN, CREALEAN, R-ALA, A2-PUMP, LEAN BODY FAT BURNER, HICA-MAX, POWER CARB, BCAA POWER

Derik’s Favorite Labrada Supplements

HICA-MAX™

Muscle Growth Stimulator

SORENZYME®

REDUCES DOMS

PROV 60®

Protein Blend

BCAA-POWER™

100% BCAA

GLUTALEAN®

100% Glutamine

LEAN PRO8™

Premium Protein

SUPERCHARGE!®
N.O. Xtreme

Pre-workout Drink Mix

POWER CARB™

Game-Time
Performance Fuel

LEAN BODY®

Fat Burner

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