Inside the Mind of Deserusan

Laying Leg Curls: 160lbs x 10 x 3

Stiff Leg Deadlift (Smith): 315lbs x 8 x 3

Front Squats: 315lbs x 8 x 2

Hamtractor: 150lbs x 8 x 2

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Leg Press (high foot placement): 900lbs x 12 x 2

Single Leg Curls (FST-7): 60lbs x 10 x 7

Decline Sit-ups: BW x 20 x 3

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Hanging Leg Raises: BW x 20 x 3

I split up leg training so I could focus a bit more on my hamstrings which this workout is indicative of. You are probably wondering why I threw front squats in their and it’s primarily because the deep stretch really hit my gluts and hamstrings like a normal squat. It’s more or less for variation. I should mention that I am presently alpha testing a few compounds and they seem to be working well. I wish I could say more at this juncture but my lips are sealed.

Close Grip Pulldowns: 10 reps x 3 sets

Bicycle Grip Seated Cable Rows: 10 reps x 3 sets

Single Arm Dumbbell Row: 8 reps x 2 sets

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Single Arm High Cable Pulley Row: failure x 2 sets

HammerStrength Pullovers: 10 reps x 3 sets

HammerStrength High Row (FST-7): 10 reps x 7 sets

Bent over Dumbbell Shrugs: 8 reps x 3 sets

Behind the Back Barbell Shrugs: 10 reps x 2 sets

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Barbell Shrugs: failure x 2 sets

Vanessa and I trained together this workout and went pretty well. To be honest, we don’t train together a lot just because of the strength disparity but she is a great training partner. She knows when to spot, when to correct your form, and gives great advice. Since she’s doing bodybuilding now we are on the same page with training strategies which focus on our weaknesses. I rely on her now to help me assess my weaknesses and she does the same. It always helps to have a differeing perspective when assessing your physique and how to get from point A to B in terms of bringing up a weakness.

After training we went to Manhattan Beach for a few hours since it was unseasonably hot here in NYC. I’m pretty pale so I only lasted about two and a half hours before we called it quits. I’ve a decent racoon sunglasses tan going right now and my shoulders are fairly red. I don’t look too bad though because no one at the office said anything yet. If something, someone would have because busting balls is something we all enjoy.

There is nothing better than having a solid workout except for maybe having a solid romp in the bedroom. I’m sorry about crassness but it is what is. I’m testing out a new compound and so far my N=3 mini-study has yielded great results so far in the expected parameters. Granted, two of the subject new they were trying something "new" but the third was blinded and had essentially the same feedback. What’s next? I really can’t say…ha ha.

I’m relatively new to my gym but I’m starting to meet a lot of people now the word is out I work for Gaspari Nutrition. It always amazes me how many people unsuspectingly use Rich’s product line and better yet, meeting some of the people who has success with some of the projects I’ve been a part of as of late. Anyway, I need to run now but check back soon.

Laying Leg Curls: 150lbs x 10 x 3

SLDL: 315lbs x 10 x 3

Single Leg Squat Presses: 360lbs x 10 x 3

Dumbbell Lunges: 60lb’ers x 20 paces x 3

Single Leg Curls: 85lbs x 10 x 7 (FST-7)

Hanging Leg Raises: BW x 20 x 4

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Decline Sit-ups: BW x 20 x 4

Treadmill: 3mph, 3′incline, 30 minutes

I’ve decided to split my leg training into to separate days now essentially training either hamstrings or quads every four days. My purpose in doing this is to focus a bit more on my hamstrings because I think they need to be in better balance with my quads. In order to help this along my quad training days will consist of very deep pressing movements like squats and hack squats to help stimulate the hamstrings as well but still offering some quadstimulation as well. We’ll see how this little experiment goes for awhile.

After working out tonight I also penned another press release on behalf of Gaspari Nutrition. I’m pretty excited about this one and you’ll see why once I get the "ok" to release later today. Sometimes I have to pinch myself because I’m one lucky SOB. Stay tuned!

Barbell Curls (3 second negative): 95lbs x 10 x 3

Laying High Pulley Curls (X-rep): 100lbs x 10 x 3

Cross Body Dumbbell Curls: 35lb’ers x 10 x 3

High Pulley Single Arm Curls (FST-7): 20lbs x 10 x 7

Cable Extensions: 140lbs x 10 x 3

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Overhead Cable Extensions: 140lbs x failure x 3

Reverse Grip Single Arm Horizontal Extentions: 40lbs x 10 x 3

Machine Dips (FST-7): 200lbs x 10 x 7

After both sets of "sevens" my arms were throbbing. I challenge any of you reading this to try them at the end of a workout. Basically you pick a moderate weight, perform ten reps, drink a sip of water, hold the contraction without weight for 20 seconds, and then continue on to the next set. This is all done without rest. Man, talk about pain and extreme volumization.

Wide Grip Pulldowns: 200lbs x 10 x 3

Hammer Strength High Rows: 270lbs x 10 x 2

Barbell Rows: 275lbs x 10 x 2

Dumbbell Rows: 110lbs x 10 x 2

Rope Pulldowns: 120lbs x failure x 2

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Standing Rope Rows: 140lbs x failure x 2

Hammer strength Pullovers: 90lbs x 10 x 3

For some reason I never really got into doing machine based pullovers. They always seemed ackward to me. However, just recently my gym purchased some new equipment which included a machine pullover. I decided to give it a go to through exhaust yet stretch out my lats and was pleasantly suprised by the amount of stimulation it afforded. Essentially, I held the full stretch for three seconds, performed a slow 3 count concentric motion, held the full contraction for 3 seconds, and then do a slow 3 count eccentric motion into the full stretch. This really torched my back and I think I’ll be using variations of this technique in future workouts.