Bodybuilder Derek Lunsford refuses to waste even a single rep ahead of the 2025 Mr. Olympia. On Sept. 25, he joined Ramon Queiroz for a relentless leg day workout just two weeks before competing.
The clock is ticking, and Derek Lunsford knows every second counts in the lead-up to the biggest event of the year. Despite being the reigning champ in 2024, Lunsford lost his Olympia title to Samson Dauda after missing his peak.
The third-place finish instantly motivated him to get back in the winner’s circle. At the 2025 Arnold Classic, Lunsford got redemption against Dauda, securing a $500,000 purse. Then, he jumped into the Pittsburgh Pro. In a showdown with Nick Walker, Lunsford came out on top, giving him all the momentum needed to win back his Sandow trophy.
Queiroz, meanwhile, last competed at the 2024 Mr. Olympia. He fell to fourth place, but took an off-season in 2025 to improve his look. He’ll be tasked with facing a deep lineup, including fellow frontrunners Mike Sommerfeld and Terrence Ruffin.
Derek Lunsford & Ramon Queiroz’s Leg Day Just Over 2 Weeks Before 2025 Mr. Olympia
Find his exercises from the video below:
- Leg Curl
- Pendulum Squat Machine
- Horizontal Leg Press Machine
- Leg Extension
- Adduction Machine
Leg curl
Before leg curls, Lunsford updated fans on his motivation levels two weeks before stepping onstage.
“The energy levels are low, but this is what people like to see. Anybody can come in here, have a ton of energy, be motivated, and have a good workout,” Derek Lunsford said. “Your mind is constantly telling you go sit down, not another rep, but then you got to overcome that, stay resilient, and keep moving forward.”
Pendulum Squat Machine
He pulled on knee sleeves a few sets into pendulums, focusing on slow, controlled repetitions.
“Best in the world.”
Horizontal Leg Press Machine
Lunsford said he won’t let the pain and struggles of prep stop him from bringing his best.
“Your pain can only be felt by you. It doesn’t matter if you stubbed your toe or somebody clocked you; either way, you’re feeling that pain at the level you’re feeling it at. With that being said, by staying resilient by continuing to do these shows and winning, you can overcome these things.”
Leg Extension
Next, Lunsford and Queiroz pushed through forced reps on the leg extension, extending time under tension to grow their quads. Lunsford told Queiroz that he looks ready to seize the vacant Classic Physique Olympia title:
“You look awesome man, your physique, your face, everything looks ready.”
Adduction Machine
Lunsford reflected on having Queiroz help prepare him for the Mr. Olympia, which he shared has only assisted his progress.
“I love having you guys here. I love it. Honestly, it really makes the prepping way better for me. It makes me more motivated. It makes it more fun. It’s more purposeful. It’s really nice that we all get to come together. Whether it’s you guys here, me coming to Brazil, us go to Vegas, to New York, to Pittsburgh, we do it together, man. Now we go win.”
To maintain energy for such grueling workouts, Lunsford has kept in some high-carb days in the final stretch of prep. His meal plan is extremely simple, where four out of six included white rice and a protein source like bison or chicken.
Training to failure, Derek Lunsford is leaving nothing behind as he prepares for the stage. The 2025 Mr. Olympia takes place Oct. 9-12 in Las Vegas, Nevada.
Watch the full video from the Derek Lunsford YouTube channel below:
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