Inside the Mind of Deserusan

Superset 1
Anchored T-Bar Rows (wide grip): 180lbs x 10 x 3
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Wide Dumbbell Rows (Incline Bench): 50lb’ers x 10 x 3
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Hammer Strength Rows (3 second hold): 180lbs x failure x 3

Superset 2
Straight Arm Pull Downs: 60lbs x 10 x 3
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High Wide Grip Face Pulls: 80lbs x 10 x 3
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Wide Grip Pull Downs (overhand): 120lbs x 10 x 3
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Medium Grip Pull Downs (overhand): 80lbs x 10 x 3
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Neutral Grip Pull Downs (underhand): 80lbs x failure x 3

Reverse Grip Cambered Bar Curls: 60lbs x 12 x 3
Cross Body Single Arm Curls: 30lb’ers x 10 x 3
Reverse Dumbbell Wrist Curls: 30lb’ers x failure x 3

Cardio: 20 minutes walking 3’ incline at 3.2mph.

For this workout I essentially copied the back training session from the Neil Hill UK Yoda Training series. Sometimes I throw in high volume workouts, but haven’t gone this high in a while. I kept the intensity high and my superset transitions were fairly quick. Right now, my back is REALLY sore so don’t say I didn’t warn you. There is no doubt Neil knows how to put someone through the paces in the gym for optimal results.

In between sets I stretched and took a few swigs of SizeOn V2 (low carb version) in the meantime. It seems to compliment workouts that call for fluid manipulation well so I highly recommend it if you are trying this type of training or something like FST-7 training. I mix mine in about a half gallon of water which lasts me through the end of my cardio session. Give it a shot sometime if you don’t already.

Cardio: Treadmill 3’ Incline at 3.2mph

I tweaked by back a bit moving some baby furniture into the house on Saturday so I kept this workout fairly conservative. It’s amazing how much a baby is even before they are born. So far his room (Austin) is coming along nice as his birth date rapidly approaches. The past seven and a half months have really flown by and Vanessa has been a real trooper. I’m really proud of her and I know she’ll be an excellent mother.

Just heads up here, CBS just aired a segment on the recent Tren Xtreme scandal that’s sweeping the nation. To view the video please check out CBS’s website here. I’ll be putting up a full commentary later today. So be sure to check back!

Underhand Hammer Strength High Row: 270lbs x 8 x 2
Overhand Hammer Strength Low Row: 270lbs x 8 x 2
Neutral Grip Pull Downs: 200lbs x 10 x 2
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Hammer Strength Seated Pullover: 180lbs x failure x 2
Barbell Rows: 225lbs x 10 x 2
Reverse Curls: 85lbs drop 40lbs drop 30lbs x 2
Dumbbell Hammer Curls: 50lbs x 10 x 2
Cable Wrist Curls: 50lbs x 20 x 2

Cardio: 20 minutes on the treadmill

After a long day of watching football I decided it would be a good idea to train back and forearms. I was pretty much stuffed from eating crap all day so ending it on a positive and healthy note couldn’t hurt. However, working out with a bloated stomach isn’t cool, especially when you have a to where a belt during some lifts. At times I was a chore to hold down food.

As you may or may not know there has been a lot of activity lately regarding dietary supplements marketed to bodybuilders. In a nutshell, the US government is taking action against what they consider anabolic steroids being sold as dietary supplements. While I’m not going to get in a lengthy discussion of the who, what, where, when, and why it is important to know the federal government is moving swiftly and fast to remedy what they have deemed a major issue.

Tomorrow there will be a senate subcommittee meeting in Washington titled "Body Building Products and Hidden Steroids: Enforcement Barriers" which will be held at 2:30PM EST. There will be a webcast of this hearing so if you want the most up to date “opinion” of the federal government regarding their position on bodybuilding products please take time to watch this crucial hearing before the Senate Judiciary Committee Subcommittee on Crime and Drugs. This is as serious as it gets my friends.

This isa  link to an older blog post but is appropriate today.

Remembering September 11, 2001: The Last Day of Generation Y

Tricep Pushdowns: 200lbs x 12 x 3
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Standing Dual Arm Dumbbell Curls: 40lb’ers x 12 x 3
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Smith Machine CGBP: 315lbs x 10 x 3
Close Grips Curls: 80lbs x 10 x 3
Dumbbell French Press: 40lb’ers x failure x 3
Concentration Curls: 30lb’ers x 10 x 3
Horizontal Overhead Press(FST-7): 70lbs x 7 x 10
Rope Hammer Curls (FST-7): 100lbs x 7 x 10

Cardio: 20 minutes, 3 degree incline, 3.2 mph.

What’s crazy about my arms is that my biceps only respond to light weights and my triceps tend to respond to relatively heavy weights. Years of training has taught me that some body parts respond to lighter weights, higher volume, etc. I used to go all out every day trying to max out training to failure and all I did was get myself hurt.

Hammer Strength Shoulder Presses: 270lbs x 10 x 3
Dumbbell Laterals: 50lb’ers x 10 x 3
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Anterior Delt Dumbbell Raises: 35lb’ers x failure x 3
Military Press: 225lbs x failure x 3
Posterior Delt Raises: 30lb’ers x 10 x 3
Reverse Pec Dec: 200lbs x failure x 3

Barbell Shrugs: 405lbs x 10 x 3
Dumbbell Shrugs: 100lb’ers x 10 x 3

PowerPress Calf Press: 360lbs x 20 x 6
Single Leg Toe Press: 90lbs x 20 x 6

Yesterday when I was at the mall I got asked if I was a UFC fighter and would be his personal bodyguard. I asked the guy why he asked and he said I looked mean and like I could kick someone’s ass at a moment’s notice. I had a good laugh because I don’t think of myself that way and compared to most bodybuilders I’m not that big. However, I guess we often forget how “normal” people view people who work out or that have a muscular builds. To someone who doesn’t train at all, I guess someone my size seems “huge.”

Wide Grip Pulldowns: 200lbs x 10 x 3
Hammer Strength Overhand Rows: 270lbs x 10 x 3
Close Grip Pulldowns: 200lbs x 10 x 3
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Hammer Strength Pullovers: 140lbs x 10 x 3
Rack Pulls: 455lbs x 8 x 3

Dumbbell Shrugs: 100lb’ers x 10 x 3
Trap Bar Shrugs: 240lbs x failure x 3

Dumbbell Curls (rest pause): 35lb’ers x 10, 6, 4
Cambered Bar Cable Curls (rest pause): 100lbs x 10, 6, 4
Dual Single Arm Cable Curls (FST-7): 40lbs x 10 x 7

I love mixing it up which is why I threw some FST-7 and rest pause training into the mix. I trained pretty late so the gym was empty and most of the goons weren’t there. I don’t know what it is about dudes from Brooklyn. They either train in a wife beater or an Ed Hardy shirt. Most have arms bigger than their legs too….lol.

Workout Song of the Day

French Press: 115lbs x 10 x 3
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Preacher Curls: 80lbs x 10 x 3

Laying Horizontal Press: 60lbs x 10 x 3
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Concentration Curls: 25lbs x failure x 3

Unfortunately I was running behind and had to cut this workout short. In any case, the laying horizontal press is a fairly difficult exercise to perform. However, when done properly, it really give a great stretch in the tricep/lat tie in and forces a lot of blood into that area which is usually impinged during most tricep exercises. I high recommend them if you get a chance.