Derik Farnsworth in the Pump Room

Derik Farnsworth Official Web site:
http://www.derikfarnsworth.com

For those of you who havent heard of me I am the Team Universe Lightweight Champion for 1999 2000 and 2001.

I competed at the 2002 NPC Nationals in Dallas Texas November 2002 and won my class which made me eligable to turn Pro!!

Derik Farnsworth's Bio

Date of Birth - July 31st 1970
Place of Birth - Groton Massachusetts
Lives - San Diego California
Eyes - Brown
Contest Weight - 154 pounds
(after the show weigh-in 160)
Off Season Weight - Between 185 and 200 pounds
Height - 5' 2"
Marital Status - Married
Years Training - 14
Occupation - Personal trainer
Best Bodypart - Legs

Favorite Exercise - Like 'em All

Least Favorite Exercise - None. Just hate to take a day off training. Love the feeling of it

Bodybuilders Most Admired -Lee Labrada, true professional. Dorian Yates, strong discipline and true to himself. Jay Cutler, down to earth and a genuine person

What got you started in Bodybuilding - Was always small, so lifted to put on size. Saw good results and loved the feeling of training. Also builds confidence.

Goals - To stay 100% natural & to eventually step on the Pro stage to compete!! Also to be able to educate others on growing muscle mass naturally

Favorite TV Shows -Anything about wrestling. Simple comedys ( there is way too much seriousness in the world)

Favorite Food - Bingeout,Cookie dough ice-cream. Diet, Meat (beef)

Favorite Music - Techno, hard rock and also a few oldies such as Elvis and James Brown

First Contest - ANBC Green Mountain Classic in Vermont

Derik Farnsworth Major Shows

1990 Teen and Overall at New England (Also 5th at Teen Nationals)
1991 1st at Golds Classic (Lightweight)
1992 3rd at Musclemania (Lightweight)
1997 3rd at NPC Northeastern Natural (Lightweight)
1998 3rd at Team Universe (Lightweight)
1998 3rd at NPC Nationals (Lightweight)
1999 1st at Team Universe (Lightweight)
1999 4th at NPC Nationals (Lightweight)
1999 Silver medal at IFBB World Amateur Championships in Slovakia(Lightweight)
2000 1st at Team Universe (Lightweight)
2001 1st at Team Universe (Lightweight)
2001 Bronze medal at IFBB World Games in Japa (Lightweight)
2001 2nd at NPC Nationals in Atlanta GA(Lightweight)
2002 3rd at NPC USA's (Lightweight)
2002 1st at NPC NAtionals in Dallas TX(Lightweight)

Derik Farnsworth Training Schedule

I used back in 2001. I train abdominals 3 times a week Usually doing 3 sets of crunches, and 2 sets of leg raises. I stretch for around 20 minutes after every workout!

Chest and Biceps

Incline Smith Machine -
1 x warm up, 2 x 6 to 8 reps

Incline Dumbell Flyes -
2 x 8 to 10 reps

Flat Hammer Machine -
2 x 6 to 8 reps

Dip Machine -
2 x to failure

I stretch in between each set, and concentrate on squeezing the muscles, rather then just pushing the weight

Straight Bar Curls -
1 x warm up, 2 x 8 to 10 reps

Incline Dumbell Curls -
2 x 8 to 10 reps

Cable Concentration Curls -
1 X to failure

Train with my wife who has great biceps, and learned to concentrate more on the negative movement, which put more stress on the biceps)

Shoulder and Triceps

Dumbell Presses -
3 x 6 to 8 reps

Forward Upright Rows -
2 x 8 to 10 reps

Side Lateral Machine -
2 x 10 to 15 reps

Rear (one arm) Dumbell Raises -
2 x 10 reps

Reverse Smith Machine shrugs -
3 x 8 to 10 reps

Tricep Pushdowns -
1 x warm up, 2 x 10 reps

Overhead Cable Extension -
2 x 8 to 10 reps

Weighted Dips - 2 x 10 reps

Legs and Calves

4 minute warm up on stationary bike

Seated Leg curl - 1 x warm up, 2 x 10 to 12 reps

High Leg Press - 2 x 15 reps

Lying Leg Curls - 2 x 15 reps

Leg Extensions - 2 x 15 to 20 reps

Leg Press - 2 x 10 to 20 reps

Hack Squats - 2 x 10 to 15 reps

Lunges - 2 x 20 reps

Calves on Leg Press - 4 x 10 reps