Inside the Mind of Deserusan

Hammer Strength Underhand Grip High Rows: 270lbs x 8 x 3

Barbell Rows: 265lbs x 8 x 3

Racks Pulls: 365lbs x 10 x 3

Neutral Grips Pulldowns: 150lbs x 8 x 3

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Stiff Arm Cable Pulldowns: 50lbs x burnout x 3

Cable Rows (leaning forward): 200lbs x 8 x 3

Reverse Cambered Bar Curls: 50lbs x 20 x 3

Behind the Back CAble Wrist Curls: 120lbs x 20 x 3

Single Arm Cable Hammer Curls: 40lbs x 8 x 2

For some reason I just didn’t have any energy for this workout at all. Preparing for the Arnold at work has really sucked the life out of me actually. I am excited for the Expo and all the events, but it’s quite the task making sure all the details are ironed out for our booth, meetings, etc. I was thinking about switching my workouts to early in the morning just so I can get a fresh start to the day as well. Typically I’m commuting at least two hours a day which for some reason is just taxing on one’s self. You’d figure since aren’t really doing anything that requires physical prowess to drive a car it wouldn’t be so bad. However, my commute along with the $21.70 in tolls I pay a day is just terrible. It’s my hope that transitioning to AM workouts will put the “umph” back into my training sessions.

Flat Barbell Bench Press: 315lbs x 10 x 3

Incline Dumbbell Press: 120lb’ers x 8 x 3

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Incline Cable Flyes: 50lbs x 10 x 3

Incline HammerStrenth Press: 270lbs x 8 x 3

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Flat HammerStrenth Press: 90lbs x burnout x 3

Pec Dec: 150lbs x 10 x 7

Hanging Leg Raises: BW x 20

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Decline Sit-ups: BW x 20

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Back Extensions: BW + 45lbs x 20

My chest workouts as of late have been a bit boring so I upped the intensity and volume with this one. I guess one point I should make clear is that I don’t train for strength. Many guys who are new to working out think that part of being a bodybuilder is about getting as strong as possible. While it would be nice to be a freak like Johnnie Jackson or Ronnie Coleman, most of us aspiring bodybuilders more or less push weight to gain mass, not strength. I’ve been employing some FST-7 inspired "7’s" to more or less increase the fluid volume capacity in my muscles and the surrounding interstitial tissues. What this does is allow for a more "fuller" look to the muscle. when combined with DC style extreme stretching, it really helps loosen up the fascia a bit too for enhanced growth (hopefully).

Being a bodybuilder or even an everyday fitness enthusiast who meticulously plans their diet and trains consistently you are probably well aware of the power of glycogen. This is a formed from glucose in a process called glycogenesis and is stored within skeletal muscle and helps you power through workouts and increase muscle volume. If you have ever felt “flat” it’s more than likely due to the fact you are dehydrated and/or have a low level of glycogen in your muscle. As an athlete whose physical demands require a high level of performance your glycogen status before and during exercise is critical. Moreover, your post workout glycogen replenishment protocol must be thorough to ensure you have proper glycogen status to fuel your next workout whether it be a game or in the gym. If you are insulin resistant, this task can become more difficult.

Unless you’ve been living in a cave or, just aren’t into the bodybuilding scene, there is no doubt insulin plays a role in helping bodybuilders achieve a ridiculous amount of muscle mass. In fact, as surprising as it seems to the general public, insulin is used by professional athletes who rely who seek enhanced glycogen status to sprint faster, have greater endurance, lift stronger for longer, etc. Now you probably thinking taking insulin to boost performance is one dark road you don’t want to travel down. There are a host of risks associated with it (hypoglycemia, blindness, coma, etc) and I really can’t think of anyone who actually likes having to give themselves injections on the regular.

So where does that leave you? You want to increase glycogen status by manipulating insulin dependent glucose disposal in a safe and effective manner? The answer could be 4-hydroxyisoleucine (4-OH-Ile). This potent amino acid extracted from fenugreek (Trigonella foenum-graecum) seeds has the ability to stimulate glucose dependent insulin secretion which helps lower serum glucose levels through enhanced glucose disposal. However, no studies have observed this effect for more than 3 weeks so what about over a larger time line? Is it still effective?

Recently, researchers from the Tabriz University of Medical Sciences in Tabriz, Iran conducted an eight week clinical trial assessing the safety of prolonged use of 4-OH-IIe in mice.  What they wanted to investigate was whether or not 4-OH-IIe could help reduce insulin resistance caused by fructose (form of sugar found in fruits) which has been observed in both human and mouse models. What the study revealed is that 4-OH-IIe’s powerful insulinotropic effect helped reduce fructose related insulin resistance and actually improved various liver related clinical markers commonly associated with insulin resistance and poor glucose disposal. Furthermore, they showed an average decrease in blood glucose levels by 36% compared to controls.

What can we take from this? Well it appears that 4-OH-IIe not only has the ability to help the body utilize glucose more efficiently, but also can help the liver maintain a favorable status on a high fruit diet for eight weeks. In a post workout model, it’s quite possible that 4-OH-IIe can help to increase a more efficient utilization of carbohydrates to replenish depleted glycogen stores in skeletal muscle if you are insulin resistant. It may also help those of you who have a lot of fruit in your diet assimilate fructose more efficiently.  This would further insure that the next time you perform physical activity at a high level. Obviously, this is a viable alternative to introducing endogenous insulin and much safer as well for those of you looking to assimilate vast quantities of carbohydrates post workout but have propensity for insulin resistance.

The effect of fenugreek 4-hydroxyisoleucine on liver function biomarkers and glucose in diabetic and fructose-fed rats. Haeri MR, Izaddoost M, Ardekani MR, Nobar MR, White KN. Phytother Res. 2009 Jan;23(1):61-4.

The full text is found for the Tabriz University of Medical Sciences study can be found here:

Close Grip Pulldowns: 220lbs x 10 x 3

Underhand Grip HammerStrength High Pulldowns: 270lbs x 10 x 3

Single Arm Dumbbell Rows: 120lb’ers x 8 3

Standing HammerStrength Rows: 320lbs x 8 x 3

Low Pulley Rope Row: 150lbs x 8 x 2

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High Pulley Stiff Arm Pulldown: 80lbs x 8 x 2

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Dumbbell Pullover: 80lbs x 8 x 2

Decline Sit Ups: BW x 20 x 3

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Hanging Leg Raises: BW x 20 x 3

Training Song of the Day

chamillionaire-krayzie bone riden
FreeMotion Cable Flyes: 60lbs x 10 x 7
Supine Dumbbell Bench Press: 120lb’ers x 10 x 3
Incline Barbell Bench Press: 265lbs x 10 x 3
Supine Hammer Strength Presses: 270lbs x 10 x 3
Pec Dec: 150lbs x 10 x 7

V-Bar Cable Extensions: 140lbs x 10 x 3
Underhand Cable Extensions: 120lbs x 10 x 3
Single Arm Cable Extensions: 50lbs x 10 x 3

Standing Toe Press: 300lbs x 12 x 3
Rotary Toe Press (singles): 150lbs x 20 x 3
Toe Press (on a leg press): 800lbs x 15 x 3

I haven’t done barbell incline presses in a long time so I’m bit surprised I was able to push out 265lbs the way I was. At first the motion felt a bit stiff but everything fell into place after the first set. Barbell presses really aren’t the best for your joints so I try to avoid them. However, I do throw them in from time to time to see where I’m at strength wise and for a change of pace. Since dropping them, I’ve noticed my shoulder complex is a lot healthier and my rotary doesn’t get strained nearly as much as it used to when I was doing a lot of barbell bench presses and military presses.

Training Song of The Day

Sevendust-Praise

Leg Extensions: 200lbs x 12 x 7

Hammer Strength Squat Press: 1100lbs x 20 x 3

Back Sqauts: 315lbs x 12 x 3

Dumbbell Lunges: 50lb’ers x 20 paces x 3

Laying Leg Curls: 180lbs x 10 x 3

Single Leg Curls: 60lbs x 10 x 3

SLDL: 225lbs x 10 x 3

Hanging Leg Raises: 20 x 3

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Decline Sit-ups: 20 x 3

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Machine Crunches: 100lbs x 20 x 3

One of the gifts I bought Vanessa for Valentine’s Day was a large box of Godiva assorted chocolates and truffles. Needless to say, we were able to finish all 70 or so pieces before going to bed last night. Man, they were really good and certainly brought out the glutton in both of us. All in all, the day was very relaxing and we basically did whatever we wanted to. Typically, our Saturdays are dictated by family engagements or having to various projects around the house. It was really getting pampered at a salon, being lazy around the house, and eating whatever we wanted too. I highly suggest taking a break like this every once in awhile.

Workout Song of The Day

Ram Jam "Black Betty"
Hammer Strength Military Press: 290lbs x 8 x 3

Dumbbell Laterals: 55lbs x 10 x 3

Upright Row: 135lbs x 10 x 3

Front Cable Raises: 60lbs x 10 x 3

Barbell Shrugs: 405lbs x 10 x 3

Dumbbell Shrugs: 145lb’ers x 8 x 3

Reverse Pec Dec: 150lbs x 10 x 7

Toe Presses (Leg Press): 900lbs x 12 x 4

Rotary Calf (single leg): 150lbs x 12 x 4

Treadmill 30 minutes, 3′ incline, 3MPH

Right now I’m sitting at about 230lbs so my strength is creeping up a bit. Unfortunately I made the mistake of telling someone I work for Gaspari Nutrition and my role within the company. Now everyone and their mother is asking me diet and supplementation questions. Typically I just put on my headphones while training and don’t really socialize too much but I don’t want to be a dick so I’ve been taking more and more time to answer questions. I guess it just comes with the territory.

I’ve never met John Romano face to face and on maybe one or two occasions exchanged words with him on the Muscular Development forums. They weren’t the most positive of exchanges but that always makes for a healthy debate. However, I must say (and without choosing sides regarding his recent termination from Muscular Development) he has a way with words. If you have a chance please read the former Senior Editor’s compelling story explaining why he and Dave Palumbo were extricated from a community they built from the ground up.

WTF Happened?? By John Romano

Has there ever been a time in your life when you looked in the mirror and were absolutely disgusted with your appearance? I don’t mean the typical thoughts of “I could really lose a few pounds” but rather the stark realization that you are really out of shape and actually look like a different person from what you used to a few years before? Well I had the realization one morning this past summer when I couldn’t find a single pair of pants to wear to work that I could button up. I never thought I’d ever see myself laying on a bed trying to flatten my stomach out to achieve a feat that was never a challenge to me before. That’s when I decided something had to change.

During high school and even college I was always very active and in shape. I had time to work out consistently, play in competitive sports, and even kept pretty good tabs on my diet. However, once my student days were over the reality of working long hours and the stresses of the “real world” mounted more and more my waist began to grow. Hey, I figured if I looked like a somewhat muscular guy in tank top then my gut shouldn’t really be a concern right? Wrong. I was tipping the scales at 272lbs and could barely see my feet because my gut protruded out so much.

I have always considered myself to be healthy and for the most part I have been consistent with training in the gym. However, the one factor which always seemed to be out of control was my eating habits. Things like lack of portion control, snacking in the middle of the night, and eating fast food just seemed  to become an ever present reality in my daily routine as my career got more serious and demanding. At times I addressed the issue by cleaning up my diet for a week and maybe even month on end but all it took was one bad binge and I’d be back to normal. Obviously I was kidding myself and ultimately my diet prohibited me from being healthy.

I had to get my priorities straight because my gut could not be hidden any longer by baggy shirts and I wasn’t about to embark on the daily squeeze session into my pants for work. I had a 34 inch waist only a few years back and now I was approaching 40 inches. What was next? XXXL shirts and pants with an elastic waist? NO! This is where things got serious.

I needed a solid and unforgiving goal which would help me focus on my goal to win back my athletic physique of old. “Entering a bodybuilding competition seems severe enough,” I told myself. I work for a major supplement company as a research assistant and just helped design one of the most revolutionary fat burning cycles ever. Perhaps it’s time I put the soda and pizza down and actually walk the walk with the very tools I assisted to create for the masses? It most certainly was that time. I knew they worked well from our alpha testers, but now it was time for the ultimate test on me.

I made sure to tell all my friends and family what I was up to and many were supportive but it seemed most really didn’t have much confidence in me to tell you the truth. I hadn’t been in great shape in quite a few years and now I was supposed to get into “stage ready” bodybuilding shape? I was the guy slamming soft drinks like there was no tomorrow making frequent trips at all hours to get my beloved extra value meals. Working odd hours can to do that to you and unfortunately this was my lifestyle. I guess my goal was too farfetched for most of them and rightfully so. They had no reason to believe otherwise because I had not proven I was capable of achieving such a lofty goal.

Sometimes the best approach is to jump in head first and just get the ball rolling. Day by day, week by week I began a comprehensive schedule of dieting, weight training, cardio sessions, all the while cycling Mitotropin and Cytolean V2. Week by week I began noticing extreme changes in my physique.  As I had mentioned before, I was a big guy weighing 272lbs but basically had no definition in my muscle groups. It was covered under a bunch of unsightly blubber. Slowly but surely, I started noticing various details appearing as the weight began to drop off.

I was actually amazed and so were many of my friends and family because after only two and half months of training and dieting consistently I was already down over thirty five pounds. When I discussed my lofty goal of making it to the bodybuilding stage I could see the confidence building in them because I was met with real enthusiasm. Everyone kept asking me, “What are you on Dan?” My reply was usually , “Remember the projects I was working on at all hours of the night in the medical research library? Well I’m putting them to good use.” I was actually walking the walk for the first time in a long time. It felt great using products that I had poured virtually every waking moment into for over a year, both researching and developing.

After 22 weeks of truly busting my ass in the gym, consistently adhering to a strict diet, and cycling between Mitotropin and Cytolean V2 I had lost 74lbs and was as ready to walk on the bodybuilding stage for the first time. My waist was also down 8 inches to 32 inches which I had not had since high school. Forget about the 34 inches I was hoping for! I stepped on that stage as a new man weighing only 198lbs and walked off winning second place as a light heavyweight in my very first bodybuilding competition. However, the biggest victory for me was that I overcame my own worst enemy: me.

In doing so I had finally walked the walk and was finally proud enough to take off my shirt without being embarrassed by having a gut anymore. Even better, I proved to myself countless hours of research and development were not in vain in delivering the ultimate fat loss cycle so others can potentially achieve a similar self-victory no matter how big or small. Mitotropin and Cytolean V2 actually deliver and I’m proud to say I’m proof of it.

If you ever come to the same crossroads I did I challenge you to take the path less traveled and actually walk the walk. It’s never too late to get back into shape and if you feel that it is, then you are just making excuses. Either way, Morihei Ueshiba’s proverb is something you should all consider then next time making an excuse seems like the only option, “True victory is self victory, let that day arrive quickly!”

Daniel Pierce

Gaspari Nutrition Research & Development