Inside the Mind of Deserusan

Workout Song of the Day

Leg Extensions: 250lbs x 20 x 3

Squats (ATG): 315lbs x 12 x 3

Leg Press: 450lbs x 40 x 3

SLDL (dumbbells): 100lb’ers x 12 x 3

Laying Hamstring Curls: 130lbs x 20 x 3

Single Leg Curls: 40lbs x 15 x 2

I didn’t feel like lifting particularly heavy so I went with a high volume workout. For some reason I just couldn’t get the blood flowing properly so I didn’t want to "push it" so to speak. It’s good to switch things up from time to time and blast out some high rep sets. Right now I’m walking around with some really sore legs so I guess I did something right!

Dumbbell Curls: 45lbs x 10 x 3

Cambered Bar Curls: 105lbs x 8 x 3

superset w/

Standing Scott Curls: 50lbs x failure x 3

Single Arm Preacher Curls: 50lbs x 8 x 3

Rope Extensions: 120lbs x 10 x 3

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Overhead Rope Extensions: 120lbs x failure x 3

HammerStrength Seated Dips: 180lbs x 10 x 3

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Cable Extensions: 100lbs x failure x 3

Overhead Single Arm Cable Extensions: 40lbs x failure x 2

I’ve never tried Scott Curls before and liked the type of stimulation they offered. I don’t see myself doing these as a primary exercise but they certainly have value in a supersetted combination. Personally, my biceps really don’t respond to heavy training anymore so more or less, I’m try to increase their size through sarcoplamsic hypertrophy. This is the process of increasing muscle volume by increasing fluid capacity as opposed myofibrillar hypertrophy which is through increased muscle fiber size which results in increased strength. At this point, I’m strong enough and since I’m not a powerlifter I don’t focus on increasing my strength anymore. It’s not relevant.

Workout Song of the Day

Machine Rear Delt Row: 150lbs x 8 x 3

Single Arm Rear Delt Cable Laterals: 40lbs x 8 x 2

Dumbbell Shrugs: 120lb’ers x 10 x 4

Leaning Medial Trap Shrugs: 90lb’ers x 10 x 4

I switched things up with this workout focusing primarily on single arm movements. I got the idea after watching some strongmen doing single arm presses with a 200lb dumbbell at the Arnold Classic. Hefting up a 90lbs dumbbell wasn’t easy so as usual I was really humbled by the extraordinary display of power strongmen a few weeks ago. Beyond just personal interest, I’ve noticed my left shoulder is a just a tad bit smaller then my right so I’m hoping adding in some single arm movements will balance out the deficit and stimulate some new growth.

Neutral Grip Pulldowns: 200lbs x 10 x 3

Underhand HammerStrength High Rows: 270lbs x 10 x 3

Dumbbell Rows: 135lb’ers x 8 x 2

Deadlifts: 315lbs x 10 x 3

Seated Close-grip Rows: 220lbs x 10 x 2

Standing Rope Rows: 100lbs x 12 x 7 (FST-7)

Rope Hammer Curls: 100lbs x 10 x 3

Wrist Cable Curls: 90lbs x 15 x 3

I feel really bad right now because Vanessa was scouted by MTV for a certain project and had to turn it down. It was her decision to pass on an opportunity which required an extended leave of absence from her current job in the print industry. In today’s economy that sector of the economy isn’t doing well and she didn’t want to risk losing her job which is very respectable. I guess the good to come out of it is that she knows people are watching and this showed her that her persona is very unique. I’ve always known it but it’s nice to see her getting recognized by the media for it.

As for me, there really isn’t too much going on. I’m back in the swing of things with regards to my training and diet. Apparently I was just one of many people returning from the Arnold Classic weekend with some sort of illness.

Supine Bench Press: 315lbs x 10 x 3 (last set triple drop)

Incline HammerStrength Press: 270lbs x 10 x 3 (last set triple drop)

Supine Dumbbell Flyes: 70lb’ers x 10 x 3

Incline Cable Flyes: 40lbs x failure x 2

Seated Weighted Dips: 200lbs x 10 x 7 (FST-7)

Standing Toe Press: 400lbs x 20 x 3

Rotary Toe Press (no shoes): 200lbs x 20 x 3

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Flatfoot Bodyweight Toe Press: 20 x 3

It was nice to finally make it back to the gym. Today was the first day I really felt up to training since I caught a bug at the Arnold Classic. It’s good to take a break every once in awhile and I’ve found that if I take a week off from lifting every 8 weeks, my body seems to grow better. I guess when you think about it more or less you allow your body to fully heal and for certain hormones such as cortisol to return to baseline. This is an obvious recipe for growth.

I won’t be going out or anything tonight just because I’m starting to get over being sick. However, to all of you who are celebrating with a nice Guiness or some shots of Jameson, ENJOY!

I’ve talked to a number of people over the past week who attended the Arnold Classic weekend and many have actually fallen under the weather. In reality, about half the people I know who went have come down with anything from a simple cold to the flu. I guess this is bound to happen when you get tens of thousands of people in close quarters with one another. I myself came down with a really bad cold and stuck in bed the following Monday and am still feeling the effects a week later. Anyway, I’m sorry about the lack of updates to my blog but I’m feeling better and am returning to the gym tonight!

What an exciting weekend this was at the 2009 Arnold Classic! While it was a lot of work being a part of the behind the scenes action for Gaspari Nutrition we all had a lot of fun. Unfortunately, I didn’t get to spend as much time as I wanted to at the actual expo primarily because I was in meeting throughout the weekend. However, I did get to see Kai Greene tear it up on stage and get a well deserved victory as the 2009 Arnold Classic Champion. It was also nice to attend a dinner party with Arnold Schwarzenegger himself considering he has always been a true hero of mine ever since I was a little kid. All in all, the weekend was a success and here are a few pictures from the Arnold Weekend.

I don’t make a good product model.

Dangerous Minds…

Sldge (Driven Sports), Iceman (Gaspari Nutrition), Deserusan (Gaspari Nutrition)

Deserusan (Gaspari Nutrition), Dvsness (Prolab)

Marzia Prince and Moi!

Workout Song of the Day

Squats (ATG with 2 second bottom pause): 315lbs x 10 x 3

Leg Extensions: 200lbs x 20 x 3

SLDL (2 second stretched pause): 225lbs x 10 x 3

Laying Leg Curl: 150lbs x 10 x 3

Single Leg Curls (rest pause): 60lbs x 10 x 6 x 4

Barbell Walking Lunges: 135lbs x 20 paces x 3

I’ve been playing with some new techniques as of late. There is no rhyme or reason to it really. Basically, I observe something in a video or in the gym and I try it out. Often I’ll start out fairly light because it’s a new movement or technique so you have to be able to utilize a great mind/muscle connection for proper stimulation. This time I was play with eccentric pauses. At fully stretched position you more or less allow the weight to force a greater stretch then the muscle is accustomed to and then proceed to complete the rep. It’s pretty damn taxing and my legs were definitely pushed outside of their typical training comfort zone.

Ugghhh, so it’s supposed to snow 8-10 inches tonight which BLOWS (I’m entering this blog 3/1)! I have a long commute into work M,W, F and while I’d like to work from home  in case of snow I can’t tomorrow. The reason being, there are some last minute preparations for the Arnold that need to take place regarding a project I’m working on. Thank g-d for four wheel drive and the radio right? I’ll pack some extra food and clothes I get stuck somewhere along the Garden State Parkway!