deserusan 
"Magna res est vocis et silentii temperamentum."
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Archive for March, 2007
Monday, March 19th, 2007
The Workout: 9.5
**I’m excluding all warm up sets**
Seated Military Press: 245lbs x 6, 245lbs x 6, 245lbs x 6, 245lbs x 6
Lateral Dumbell Raises: 60lb’ers x 8, 60lb’ers x 8, 60lb’ers x 8
Single Rear Delt Cable Raises: 80lbs x 6/6, 80lbs x 6/6, 80lbs x 6/6
Trap Dumbell Rows: 80lb’ers x 6/6, 80lb’ers x 6/6, 80lb’ers x 6/6
superset w/
Standing Trap Cable Rows: 150lbs x 6, 150lbs x 6, 150lbs x 6
Hybrid Calf Training
Precor Elliptical for 20 minutes
Thoughts
As you can tell, I switch the order of split around a bit for a change of pace. I figured one muscle group would have to get hammered twice in a few days and my shoulders can certainly handle it.
They have always been a strong point ever since I was teenager so I said **** it. I was bored with my split and wanted to put them in the beginning of the week again.
I’d like to go heavier on the seated military presses but have focused on controlling the weight more even on my power weeks. I don’t want to blow out my rotator or stress it which I certainly have in the past doing heavy pressing. At this point it’s just not worth it.
I haven’t commented to much on Aplodan’s efficacy as supplement over the past few sessions because it’s hard to repeat myself. It’s a great supplement and the only discussion I have left is highlighting the purpose I feel alpha lipoic acid serves in this formula. Surprisingly, it doesn’t really have to do with anti-oxidant potential or it’s effect on GLUT4 translocation. It will be enlightening to say the least as the chart a few days ago implied.
The discussion will indeed involve calcineurin with respect to skeletal muscle hypertrophy. It’ll be enlightening for fans of lipoic acid supplementation. 
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Deserusan’s Essential Cardio Selection
Darude - Music
Posted in Training
Saturday, March 17th, 2007
This is another low in the industry but someone might be coming out with a product claiming Diandrone, Trans-4-hydroxy-3-methoxycinnamic acid and claiming it acts as a SARM.
A SARM is a selective androgen receptor modulator and novel approach to muscle wasting diseases. They have little androgenic side effects which often effect skin, prostate, the myocardium, hairloss, etc. However, their efficacy has only been studied primarily after androgen depletion.
First off, Trans-4-hydroxy-3-methoxycinnamic acid is another word for Ferulic Acid. This is a polyphenol that can be found in many plants including whole wheat, brown rice, etc. It has some potent antioxidant capabilities and can down-regulate cyclooxygenase-2 leading to reduced prostaglandin production. Inflammation is our friend at times…remember that.
Another interesting caveat to this supposed SARM is the use of “diandrone.” This is actually another psuedonym for dehydroepiandrosterone or DHEA which was used back before any of us (well most of us) were born. While DHEA is being used in a number of products these days it in fact isn’t going to do much when combined with a polyphenol.
 There are currently SARMs being developed by pharma but keep in mind they are patent protected and undergoing Phase III clinical trials at present. They will probably be marketed to protect against muscle wasting diseases as this is the clinical use of most steroids. However, believe me when I say this, you will not see an OTC SARM.
Where the idea that this will act as a selective androgen receptor modulater is beyond me. It appears there is a new trend of linking very advanced clinical science with very basic ingredients using “fancy” chemical names. It’s sad to say the least but one company is making sweeping claims copying another company’s advertisement model, but lacks ANY evidence to support their claims.  I believe we’ll see this trend growing as consumers are slowly becoming more informed about their purchasing decisions. The information highway has created a new art of deception. So someone will see an ad, type in the word SARM in a search engine, and see numerous citations supporting it’s efficacy and think, wow THIS WILL MAKE MY BICEPTS HYOOGE. It’s pathetic if you ask me, but then again, it’s hard to not step in the shit some companies sometimes shovel in the industry.
Posted in Rants
Saturday, March 17th, 2007
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The Workout: 9.8
**I’m excluding all warm up sets**
Leg Press: 720lbs x 20, 720lbs x 20, 720lbs x 20, 720lbs x 20
superset w/
Box Crossovers: BW + 115lbs x 20, BW + 115lbs x 20, BW + 115lbs x 20, BW + 115lbs x 20, BW + 115lbs x 20
Lying Leg Curls: 180lbs x 12, 180lbs x 12, 180lbs x 12, 180lbs x 12
superset w/
Leg Extensions: 200lbs x 12, 200lbs x 12, 200lbs x 12, 200lbs x 12
Weighted Woodchoppers: 25lbs x 40, 25lbs x 40, 25lbs x 40
superset w/
Weighted Decline Sit-ups: 25lbs x 20, 25lbs x 20, 25lbs x 20
Precor Stationary Bike: 20 minutes
Thoughts
I’ve decided to add plyometric leg training to my leg workouts once per week. I’ll do this regardless of what P/RR/S training scheme I’m on. My reasoning for this is that my legs have always responded well to brutal high volume training and this is the only way I can up the intensity without upping the poundages.
This may seem to be an unorthodox approach to bodybuilding but it does work wonders for legs. Everyone is so ensconsed into their traditional training modalities that they never once consider anything outside of their comfort zone. If you want to train like everyone else then you will always be like everyone else.
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Deserusan’s Essential EMO Workout Selection
30 Seconds To Mars - From Yesterday
Posted in Training
Thursday, March 15th, 2007
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The Workout: 9.3
**I’m excluding all warm up sets**
Seated Military Press: 225lbs x 10, 225lbs x 10, 225lbs x 10
superset w/
Dumbell Presses: 80lb’ers x 8, 80lb’ers x 8, 80lb’ers x 8
Dumbell Lateral Raises: 30lb’ers x 15, 30lb’ers x 15, 30lb’ers x 15
superset w
Wide Grip Barbell Rows: 135lbs x 8, 135lbs x 8, 135lbs x 8
Rear Delt Cable Extensions: 50lbs (per side) x 10, 50lbs x 10, 50lbs x 10
superset w/
Rear Delt/Trap Dumbell Rows: 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10
Dumbell Shrugs: 100lb’ers x 25, 100lb’ers x 25
Precor Elliptical: 25 minutes
Thoughts
Talk about an intense workout. Supersetting barbell with dumbell presses was a chore. It may seem like overkill but sometimes that can “fun.” Shoulders give the illusion of width and as always I’m trying to get them as big as possible.
I should also note that when I do barbell rows I only bring the bar up to the bottom of my sternum. When the hand placement is wide you actually hit the medial delt pretty hard relative to the rest of the muscle. Supersetting them with lateral raises gives the medial head quite a beating.
Discussion
LOL…I need to figure out a concise way to explain this picture with regards to alpha lipoic acid. The use of ALA in context with supplement does have a synergistic effect. However, there was over 25 year gap in research between the two which is what I’ve buried myself in. 
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Deserusan’s Essential Workout Selection
Kanye West featuring Nas, KRS-1 & Rakim - Classic (DJ Premier Cut)
Posted in Training
Wednesday, March 14th, 2007
Branch Warren has come out with a new training video called Unchained. Check out the trailer for it as Branch trains like a ****ing maniac! Hopefully bodybuilding.com will pick this one up as it should be an instant classic that rivals some of Ronnie Coleman’s intense training sessions.
http://www.dailymotion.com/Tech9/video/x1ei0h_branch-warren-unchained
Posted in Rants
Tuesday, March 13th, 2007
I’m proud to introduce the newest member of Team Gaspari, Sofia Gilda Gaspari. Sofia is the first child of Liz and Rich Gaspari and what a beautiful baby she is.
Sofia was born on March 10, 2007 at 9:27 pm. She was a healthy 6lbs and 2oz and 18.5 inches long. I think it’s safe to say she has been gifted with great genetics as both mom and dad are quite the pair.
I must say I’m very excited to have joined this team of great people only a week ago. Despite being a fast growing and succesful organization everyone has truly made me feel welcome. It’s safe to say I’ve made the right choice in finally trying to get my foot in the industry door with this crew. I certainly look forward to being in the next Team Gaspari photo opportunity.
Once again, I give you the lovely Sofia Gaspari and best wishes to Liz and Rich.
Posted in Rants
Tuesday, March 13th, 2007
**I’m excluding all warm up sets** Wide Grip Lat Pulldown: 180lbs x 14, 180lbs x 14, 180 x 14, 180 x 14, 180 x 14
superset w/
Sarcev Style Wide Grip Deadlifts: 185lbs x 10, 185lbs x 10, 185lbs x 10, 185lbs x 10, 185lbs x 10
superset w/
Low Cable Rows: 180lbs x 10, 180lbs x 10, 180lbs x 10, 180lbs x 10, 180lbs x 10
superset w/
Underhand Pull Downs: 180lbs x 10, 180lbs x 10, 180lbs x 10, 180lbs x 10, 180lbs x 10
Machine Preacher Curls: 50lbs x 75, 50lbs x 75
Precor Elliptical: 25 minutes
Thoughts
My back was destroyed after this workout. Giants sets are killer for back training and I highly recommend them to any advanced athlete. You definately can’t throw around the same poundages compared to isolated sets but trust me when I say this approach will yield maximal stimulation.
Also, you probably noticed the I did some extremely high reps for my machine curls. Essentially, my biceps were pretty taxed from the back workout so I just went with some really high reps to force as much blood into the brachialis and both heads of the biceps brachii as possible:
*hopefully the large image will make up for another lack of discussion. It’s coming…I promise.*
It get’s pretty painful after about 30 reps regardless of what supplement you are on and is more a test of mind over matter. Give it a shot if you dare.
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Deserusan’s Essential Workout Selection
Pearl Jam - Why Go
Posted in Training
Monday, March 12th, 2007
The Workout: 9.2
**I’m excluding all warm up sets**
Leg Extensions: 100lbs x 50, 100lbs x 50, 100lbs x 50
Front Squats: 315lbs x 8, 315lbs x 8, 315lbs x8 superset w/
Walking Dumbell Lunges: 30lb’ers x 24 paces, 30lb’ers x 24 paces, 30lb’ers x 24 paces
Lying Leg Curls: 180lbs x 10, 180lbs x 10, 180lbs x 10 superset w/
Seated Cable SLDL: 150lbs x 10, 150lbs x 10, 150lbs x 10
Hybrid Calf Training
Precor Elliptical: 25 minutes
Thoughts
Another stellar workout. On occassion I’ll do some high reps schemes on an exercise to really get the muscle super pumped and primed for heavier work as was the case here. Front squating that much weight is a challenge to balance and not necessary challenging on the legs. Regardless, my legs are coming along nice.
As far for my discussion on R-ALA I’m sad to say I was too busy with other more pressing responsibilities. Being a rep is a lot of work at times. Check back tomorrow as the log must go on!!!!
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Deserusan’s Essential Selection
D-Jay Feat Shug - It’s Hard Out Here for a Pimp
Posted in Training
Friday, March 9th, 2007
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The Workout: 9.1
**I’m excluding all warm up sets**
Incline Barbell Bench Press: 275lbs x 12, 275lbs x 12, 275lbs x 12 superset w/
Bent Over Cable Flyes: 80lbs (per side) x 12, 80lbs x 12, 80lbs x 12
Supine Dumbell Press: 100lb’ers x 14, 100lbs x 14, 100lbs x 14 superset w/
Ultra Wide Grip Pulse Presses: 135lbs x 12, 135lbs x 12, 135lbs x 12
Single Arm Pec Dec: 150lbs x 10/10, 150lbs x 10/10, 150lbs x 10/10
Overhead Cable Extensions: 150lbs x 12, 150lbs x 12, 150lbs x 12 superset w/
Rope Extensions: 80lbs x 12, 80lbs x 12, 80lbs x 12
Precor Elliptical: 25 minutes
Thoughts
Aplodan by far is one of the best supplements on the market if you are looking for something non-hormonal and beyond the basics like creatine. I?m proud to say that I will be using it for a long to come. Granted, as I?ve preached many times in the past, if you don?t push yourself 110% in the gym, don?t diet properly, or are inconsistent, you should spend your money elsewhere.
This log/review has been an enlightening experience just do to the nature of some of the background research I have conducted. Some obviously feel that I?m provided information or am merely trying to push a product. In reality, I have a strong affinity towards any product with strong clinical and peer reviewed literature supporting its efficacy. Aplodan certainly isn?t lacking as my fast approaching final review will elucidate.
I?m happy to say that the practice of using sound science to formulate supplements that work is why I have now joined the Gaspari Nutrition team. They too support the movement to bring supplements to the market that has a strong foundation in peer reviewed research. This is so much so that we also sponsor our own clinical studies.
Now I know there are a lot of lurkers out there wondering why someone at Gaspari Nutrition would continue to relentlessly review and log a product for a competitor. It?s plain and simple people, Aplodan is in a class all its own and will be a staple in my regimen for quite awhile.
Tomorrow will be an off day from training. I will further the review when I return to discuss the inclusion of alpha lipoic acid. It?s not just another fancy word to dress up the ingredient panel.
Best,
D
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Deserusan’s Essential Selection
Dave Matthews & Tim Reynolds - So Damn Lucky
Posted in Training
Thursday, March 8th, 2007
I woke up to the sound of freezing rain pelting my roof on the morning of trip planned out to Columbus. To say I was worried about my flight being cancelled was an understatement. However, luck was on my side and there was a break in the storm.One of the reasons I was worried is that I was lucky enough to get invited to a dinner with Team Prolab. Don’t ask me how, because if I told you I’d have to kill you. Anyway, upon arriving to the Japanese Steakhouse across from the Convention center I noticed a casually dressed man with some of the biggest arms I have ever seen in real life.
(TJ was wearing more clothes)
TJ Humphreys was at the bar with the rest of Team Prolab gabbin’ it up and I was quite nervous. This was my first in person “experience” with anyone in the industry and needless to say here I am about to have dinner with a sponsored athlete who is not only the President of Lonestar Distribution, but also a model for Muscle and Fitness.
Fortunately, TJ was outgoing and extremely friendly. What impressed me most about TJ is that he is not just another good looking face or ripped dude among a sea of talent. He runs a successful supplement distribution business based out of Dallas, TX. It’s fitness athletes like this anyone interested in being a “face” in the industry should model themselves after (no pun intended).
A career in fitness using your physical attributes will only get you so far and most cases and eventually you need a bigger plan. Fortunately, TJ already has the best of both worlds. My hat goes off to TJ and it was an absolute pleasure meeting him. Look for TJ shortly in the coming issue of Muscle and Fitness.
Posted in Rants
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