deserusan 
"To help set a new standard and level of trust in the supplement industry through innovation, stringent quality control, and better results experienced by all."
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Archive for May, 2007
Wednesday, May 16th, 2007
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The Workout: 8.6 out of 10
30 minutes AM fasted walking
***I’m excluding all warm-up sets
45′ Leg Press (narrow stance): 900lbs x 12, 900lbs x 12, 900lbs x 12
Squats (shoulder width): 315lbs x 15, 315lbs x 15, 315lbs x 15
Walking Dumbell Lunges: 50lb’ers x 24 paces, 50lb’ers x 24 paces, 50lb’ers x 24 paces
Leg Extensions: 250lbs x 14, 250lbs x 14, 250lbs x 14
Hybrid Calf Training
Precor Elliptical: 20 minutes
Thoughts
After last week’s sprints I was one sore guy heading out to New York. It was like the first day of football training camp minus all the tackling bruises. Regardless, I spent most of my time with Vanessa and didn’t record my workouts just as a break from logging.
I’m a day behind but will be up to pace tomorrow. Anyway, yesterday’s workout was pretty brutal because I was still feeling the effects of the spring training. Once I was warmed up though, most of the pain subsided. However, once my legs were “cold” the soreness came back. Hopefully it will have subsided by my next spring training session.
Posted in Training
Friday, May 11th, 2007
Dial 911 for ‘roids
Bust L.I. ER boss as drug supplier to top-jock gym
BY TERI THOMPSON and T.J. QUINN
DAILY NEWS STAFF WRITERS
Friday, May 11th 2007, 8:55 AM
The director of a Long Island emergency room surrendered to police yesterday on charges that he supplied steroids to friends - making him the latest potential casualty in the ongoing Albany steroids investigation.
Dr. Oreste Joseph Bruni, 51, director of the emergency department at New Island Hospital in Bethpage, L.I., allegedly ordered steroids for the owners of Bev’s Fitness in Syosset, L.I. The walls of the gym rat’s paradise are covered with photos of the gym’s famous clients.
But no one at the gym - which touts itself as a favorite workout spot for professional athletes, including NFL stars Keyshawn Johnson, Jumbo Elliott and Joe Klecko - has been named as a target of the probe.
Bruni, who refused to speak to the Daily News after he was released on his own recognizance, allegedly ordered steroids for gym co-owner Steve Weinberger, the husband of women’s bobybuilding legend Bev Francis.
Bruni pleaded not guilty to felony diversion of a prescription drug in Nassau County District Court.
His attorney Nancy Bartling called the charges “ridiculous” and said she expected them to be dismissed.”
Weinberger and Francis could not be reached for comment.
The ongoing probe, which originated with the Department of Health and the Albany District Attorney’s office, has led to 21 indictments and seven guilty pleas related to an alleged Internet steroid scheme in which doctors wrote prescriptions for patients they had never examined.
Customers seeking steroids were able to access the Web sites of “anti-aging” centers, which would then pay the doctors to write prescriptions for the drugs, including human growth hormone and hardcore steroids.
Pharmacies all over the country that allegedly were part of the conspiracy would then fill those prescriptions.
Bruni has not been accused of participating in the scam, but according to records he ordered the steroids for Weinberger and Francis from Applied Pharmacy in Mobile, Ala., one of several pharmacies being probed. DEA agents served a search warrant on Applied last year.
The Nassau district attorney’s office is prosecuting Bruni.
But the Bureau of Narcotic Enforcement agents who sought charges - Mark Haskins and Rick Boettcher - are the same investigators who led raids on several Florida pharmacies and “anti-aging” clinics in February.
Professional baseball players Gary Matthews Jr., John Rocker, Jose Canseco and former heavyweight boxing champion Evander Holyfield were among the athletes who allegedly received drugs in the scam.
The investigators also seized about $200,000 in steroids and human growth hormone from a Brooklyn pharmacy Wednesday.
Photos on the Web site of Bev’s Fitness show Weinberger and Francis with many famous athletes, including several who have connections to the BALCO steroid investigation.
Bodybuilding champions Lee Haney and Ronnie Coleman were both BALCO clients, although neither was accused of receiving steroids from the San Francisco lab.
Another photo shows Weinberger and Francis with bodybuilder and fitness guru Milos Sarcev, who was part of the BALCO braintrust that developed a plan to make sprinter Tim Montgomery the fastest man in the world.
http://www.nydailynews.com/sports/more_sports/2007/05/11/2007-05-11_dial_911_for_roids.html
Posted in Rants
Friday, May 11th, 2007
The Workout: 6.5 out of 10
Warm up: 2 x 400m
Intervals: 100m sprint (75%) cycled with a 100m jog x 12
Thoughts
Man this was a bitch. I could feel my gut swaying from side to side which in hindsight was pretty funny. Anyway, this went pretty well and it was nice to get outside and enjoy the beautiful weather. It was a sunny 80 degrees here today and I’m starting to get a bit of color.
Well I’m off to New York tomorrow which is always a blast. If you are attending the NY Pro in Tribeca on Satruday be sure to stop by the Gaspari booth (I’m not working at it) and grab some samples. I should be lurking around talking to people.
Posted in Training
Thursday, May 10th, 2007
The Workout: 9.5 out of 10
**30 minutes of fasted walking upon waking
***I’m excluding all warm-up sets***
Squats: 315lbs x 22, 315lbs x 22, 315lbs x 18 (failed big time…lol BOOM!)
Hack Squats (high foot placement): 360lbs x 10, 360lbs x 10, 360lbs x 10
Reverse Hacksquats: 90lbs x 10, 90lbs x 10, 90lbs x 10
Lying Hamstring Curls: 180lbs x 10, 180lbs x 10, 180lbs x 10
Hybrid Calf Training
Precor Elliptical: 20 minutes
Thoughts
In case you haven’t noticed, I haven’t been pushing heavy weight on squats anymore. The bottom line for me, my legs don’t respond to it. They do indeed respon well to high volume and is why I keep the reps high and the poundages moderate.
On my third set of back squats I was beyond failure but still trying to hit that 19th rep when my legs began to collapse. Needless to say, as seasoned weight lifter, I know how to drop a bar off my back with getting hurt. It did make quite the noise to say the least.
You will also notice I’ve throwing in reverse hack squats. They really hit the inner hams hard which is something I’m trying to beef up. Give them a try if you are advanced but keep the weight low.
Deserusan’s Essential Workout Selection
Linkin Park - What I’ve Done
Posted in Training
Wednesday, May 9th, 2007
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The Workout: 9.1 out of 10
**30 minutes of fasted walking upon waking
***I’m excluding all warm-up sets***
Barbell Rows: 225lbs x 12, 225lbs x 12, 225lbs x 12
Underhand Wide Grip Pulldowns: 230lbs x 12, 230lbs x 12, 230lbs x 12
Dual Arm Dumbell Rows (on an incline bench): 70lb’ers x 10, 70lb’ers x 10, 70lb’ers x 10,
Rack Pulls: 315lbs x 12, 315lbs x 12, 315lbs x 12
superset w/
Dumbell Pullovers: 80lbs x 12, 80lbs x 12, 80lbs x 12
Dual Arm Lying Dumbell Extensions: 35lb’ers x 10, 35lb’ers x 10, 35lb’ers x 10,
FreeMotion Extensions: 12, 12, 12
Stepmill: 20 minutes
Thoughts
Meh…this was a great workout and I’ve noticed my metabolism is cranking a bit higher. Typically, I’m not completely drenched in sweat during my workouts and the past two days I have been. This is a good sign that its reacting well to the increased caloric expenditure without supplemental intervention yet. When I throw Thyrotabs in the mix it’ll probably get real nasty which I’m down with!
My poundages were fairly moderate during this workout. I never throw the weight around and despite higher reps, all of these movements were slow and controlled for the most part save a few forced reps.
On a side note I was pretty stoked because the just finished the new locker room at my gym. Along with this comes a new a locker for me. I can now transfer some of the supps which are cluttering my kitchen cabinets to the gym which will be cool. They will also be carrying Cytolean shortly so I’ll be a supp dealer and keep some samples stashed for a select clientele!
“Hey man, I got some good shit here!”
Deserusan’s Essential Cardio Selection
Paul Van Dyk-Crush
Posted in Training
Tuesday, May 8th, 2007
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The Workout: 8.9 out of 10
**30 minutes of fasted walking upon waking
***I’m excluding all warm-up sets***
Incline Dumbell Presses: 120lb’ers x 14, 120lb’ers x 14, 120lb’ers x 14
FreeMotion Flyes (upper pec emphasis): 12, 12, 12
Supine Dumbell Presses: 120lb’ers x 15, 120lb’ers x 15, 120lb’ers x 15
Cable Flyes: 60lbs (per side) x 15, 60lbs x 15, 60lbs x 15
Barbell Curls: 95lbs x 15, 95lbs x 15, 95lbs x 15
Dumbell Curls (six second negative): 15lb’ers x 10, 15lb’ers x 10, 15lb’ers x 10
superset w/
Seated Barbell Half Curls: 50lbs x 10, 50lbs x 10, 50lbs x 10
Crunches: 30, 30, 30
Machine Twist Crunches: 20, 20, 20
Precor CrossTrainer: 30 minutes
Thoughts
So you might have noticed I through in some light morning cardio. Its not much really but will certainly give my metabolism a boost. I will tapering down the calories a bit beginning this weekend to also get the fat loss machine cranking.
Honestly, I’m not a big fan of superlow calories until the end of a cut. I like to up my activity level a bit just because I like working out. I know some of my friends who are competitive bodybuilders scoff at cardio and that’s cool. Personally, I like it and certainly look forward to my upcoming track sessions.
Yes, I will be rolling my fat ass on to the UW track for sprint training. Once upon a time I was 180lbs and very fast at both short and longer distance (up to 5k). Now that I’m hovering around 240lbs, I’ve obviously lost some of my flash but nonetheless, once I get moving you had better watch the **** out.
Regardless, this is one of the best ways to lose fat, build up some necessary aerobic/anaerobic capacity which will certainly be of benefit during the last phases of a cut, and certainly brings about some sick conditioning for the natural athlete. I highly suggest you read this article by an esteemed board member: http://www.bodybuilding.com/fun/par46.htm
Posted in Training
Monday, May 7th, 2007
Thoughts
Well, I’ve been working on a few things to get my summer tranformation in order. This includes a revamped diet, a well planned out supplement schedule, and a few tweaks to my current training regimine.
Right now I’m pretty tired and have a taken a few days off to let my body heal a bit before some pretty grueling training commences. As the judges know, my BF % is a bit higher than I’d like it to be. However, I do know what I’m doing and shedding a lot of fat shouldn’t be difficult. Meh…
Anyway, here’s the beta version of the banner I’ll be running during the contest so enjoy. This will be one hell of a journey and be sure to check back tomorrow as the log continues.
Posted in Training
Monday, May 7th, 2007
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The Workout: 9.9 out of 10
***I’m excluding all warm-up sets***
FreeMotion Lateral Raises: 10, 10, 10, 10
superset w/
FreeMotion Bentover Raises: 10, 10, 10, 10
superset w/
Dumbell Presses: 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10
superset w/
Seated Dumbell Lateral Raises: 20lb’ers x 10, 20lb’ers x 10, 20lb’ers x 10, 20lb’ers x 10
superset w/
Bentover Dumbell Raises: 20lb’ers x 10, 20lb’ers x 10, 20lb’ers x 10, 20lb’ers x 10
superset w/
Snatches: 135lbs x 10, 135lbs x 10, 135lbs x 10, 135lbs x 10
superset w/
Upright Rows: 65lbs x 10, 65lbs x 10, 65lbs x 10, 65lbs x 10
Crunches: 30, 30, 30
Thoughts
Man, my shoulders were popping after this workout. The last two sets were awfully painful to say the least. What was funny is that I get a lot of stares from other gym patrons conducting these giant set workouts. I’m not afraid to get loud and throw dumbells around when things get intense.
This workout was a few days ago and still, my lower traps are really sore. I actually had a massage yesterday which proved to be quite painful because of this.
Posted in Training
Thursday, May 3rd, 2007
****ing huge! This guy is going to do some major damage in the IFBB this year under the guidance of Milos Sarcev. Watch out!
*Taken yesterday at Koloseum Gym courtesy of http://www.milossarcev.com/
Posted in Rants
Wednesday, May 2nd, 2007
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The Workout: 9.2 out of 10
***I’m excluding all warm-up sets***
** Sets performed with 6 second eccentric motion
**Cable Flyes: 50lbs (per side) x 12, 50lbs x 12, 50lbs x 12, 50lbs x 12
superset w/
**Dips: BW x 10, BW x 10, BW x 10, BW x 10
superset w/
**Dumbell Flyes: 40lb’ers x 10, 40lb’ers x 10, 40lb’ers x 10, 40lb’ers x 10
superset w/
**Incline Dumbell Presses: 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10
superset w/
**Supine Bench Press: 155lbs x 10, 155lbs x 10, 155lbs x 10, 155lbs x 10
superset w/
**Decline Bench Press: 155lbs x 10, 155lbs x 10, 155lbs x 10, 155lbs x 10
FreeMotion*** Knuckle Curls: 12, 12, 12
suprset w/
Dumbell Curls: 40lb’ers x 10/10, 40lb’ers x 10/10, 40lb’ers x 10/10
Precor Elliptical: 20 minutes
*** Unknown Weight
Thoughts
Another ridiculous workout almost plagiarized straight from Flex Magazine. I’ll be honest with you, I’m never really impressed with what I see in magazines in terms of workout advice but obviously, since its Sarcev influenced you know it will kick ass.
Since I did this workout two days ago (I’m a bit behind in the log), I can tell you my chest is pretty sore right now. What’s great though is that it looks really full in all areas.
Also, you’ll probably notice an exercise in the bicep portion of my workout you have never scene before: Knuckle Curls. Maybe there is a different name for them, so if I’m stepping on some toes I’m sorry. Essentially, try leaning forward in most musclular position with you palms facing you. Now flex you biceps back and forth and you should notice that this motion really hits the outer peak of bicep. I find its pretty easy to do these on the FreeMotion machine so give them a shot.
Posted in Training
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