Inside the Mind of Deserusan

Underhand Hammer Strength High Row: 270lbs x 8 x 2
Overhand Hammer Strength Low Row: 270lbs x 8 x 2
Neutral Grip Pull Downs: 200lbs x 10 x 2
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Hammer Strength Seated Pullover: 180lbs x failure x 2
Barbell Rows: 225lbs x 10 x 2
Reverse Curls: 85lbs drop 40lbs drop 30lbs x 2
Dumbbell Hammer Curls: 50lbs x 10 x 2
Cable Wrist Curls: 50lbs x 20 x 2

Cardio: 20 minutes on the treadmill

After a long day of watching football I decided it would be a good idea to train back and forearms. I was pretty much stuffed from eating crap all day so ending it on a positive and healthy note couldn’t hurt. However, working out with a bloated stomach isn’t cool, especially when you have a to where a belt during some lifts. At times I was a chore to hold down food.

This isa  link to an older blog post but is appropriate today.

Remembering September 11, 2001: The Last Day of Generation Y

Tricep Pushdowns: 200lbs x 12 x 3
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Standing Dual Arm Dumbbell Curls: 40lb’ers x 12 x 3
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Smith Machine CGBP: 315lbs x 10 x 3
Close Grips Curls: 80lbs x 10 x 3
Dumbbell French Press: 40lb’ers x failure x 3
Concentration Curls: 30lb’ers x 10 x 3
Horizontal Overhead Press(FST-7): 70lbs x 7 x 10
Rope Hammer Curls (FST-7): 100lbs x 7 x 10

Cardio: 20 minutes, 3 degree incline, 3.2 mph.

What’s crazy about my arms is that my biceps only respond to light weights and my triceps tend to respond to relatively heavy weights. Years of training has taught me that some body parts respond to lighter weights, higher volume, etc. I used to go all out every day trying to max out training to failure and all I did was get myself hurt.

Hammer Strength Shoulder Presses: 270lbs x 10 x 3
Dumbbell Laterals: 50lb’ers x 10 x 3
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Anterior Delt Dumbbell Raises: 35lb’ers x failure x 3
Military Press: 225lbs x failure x 3
Posterior Delt Raises: 30lb’ers x 10 x 3
Reverse Pec Dec: 200lbs x failure x 3

Barbell Shrugs: 405lbs x 10 x 3
Dumbbell Shrugs: 100lb’ers x 10 x 3

PowerPress Calf Press: 360lbs x 20 x 6
Single Leg Toe Press: 90lbs x 20 x 6

Yesterday when I was at the mall I got asked if I was a UFC fighter and would be his personal bodyguard. I asked the guy why he asked and he said I looked mean and like I could kick someone’s ass at a moment’s notice. I had a good laugh because I don’t think of myself that way and compared to most bodybuilders I’m not that big. However, I guess we often forget how “normal” people view people who work out or that have a muscular builds. To someone who doesn’t train at all, I guess someone my size seems “huge.”

Wide Grip Pulldowns: 200lbs x 10 x 3
Hammer Strength Overhand Rows: 270lbs x 10 x 3
Close Grip Pulldowns: 200lbs x 10 x 3
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Hammer Strength Pullovers: 140lbs x 10 x 3
Rack Pulls: 455lbs x 8 x 3

Dumbbell Shrugs: 100lb’ers x 10 x 3
Trap Bar Shrugs: 240lbs x failure x 3

Dumbbell Curls (rest pause): 35lb’ers x 10, 6, 4
Cambered Bar Cable Curls (rest pause): 100lbs x 10, 6, 4
Dual Single Arm Cable Curls (FST-7): 40lbs x 10 x 7

I love mixing it up which is why I threw some FST-7 and rest pause training into the mix. I trained pretty late so the gym was empty and most of the goons weren’t there. I don’t know what it is about dudes from Brooklyn. They either train in a wife beater or an Ed Hardy shirt. Most have arms bigger than their legs too….lol.

Workout Song of the Day

French Press: 115lbs x 10 x 3
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Preacher Curls: 80lbs x 10 x 3

Laying Horizontal Press: 60lbs x 10 x 3
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Concentration Curls: 25lbs x failure x 3

Unfortunately I was running behind and had to cut this workout short. In any case, the laying horizontal press is a fairly difficult exercise to perform. However, when done properly, it really give a great stretch in the tricep/lat tie in and forces a lot of blood into that area which is usually impinged during most tricep exercises. I high recommend them if you get a chance.

Hammer Strength High Row: 270lbs x 10 x 3
Hammer Strength Standing Single Arm Rows: 135lbs x 8 x 3
Single Arm Dumbbell Rows: 120lbs x 8 x 3
Rack Pulls: 405lbs x 8 x 3
Hammer Strength Pullovers: 140lbs x 10 x 3
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Wide Grip Pulldowns: 150lbs x failure x 3

Dumbbell Curls (rest-pause): 35lb’ers x 10, 6, 4
Concentration Curls (rest pause): 30lb’ers x 10, 6, 4
Hammer Rope Curls: 120lbs x failure x 2

My back is fairly sunburned right now so this workout wasn’t really enjoyable. When doing rack pulls my weight belt was pulling my tank top down into my traps causing them to start peeling pretty bad. Between them and my shoulders I look I have necrotizing fasciitis. I guess the next time I go to the beach I should remember to put on some sunscreen right?

Leg Press: 900lbs x 20 x 3
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Leg Extensions: 200lbs x 20 x 3
Back Squats: 225lbs x 20 x 3
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Stiff Legged Deadlifts: 135lbs x 20 x 3
Laying Hamstring Curls: 130lbs x 12 x 2
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Walking Dumbbell Lunges: 30lb’ers x 20 paces x 2

This was fairly torturous volume workout. I only took about 60 seconds in between sets and when you couple that with the supersets my legs were pretty fried afterwards. I was using a tweaked version of SizeON trying to see if it had any benefit on anaerobic endurance and it seemed to help. However, this is really subjective at this point and we’ll see how some of the other people trying this out fare in the gym when they report back to me.

Preacher Curls: 75lbs x 10 x 3
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Tricep Pushdowns: 160lbs x 10 x 3

Single Arm Dumbbell Curls: 35lb’ers x 10 x 3
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Overhead Rope Extensions: 150lbs x 10 x 3

Concentration Curls: 30lbs x 10 x 3
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Single Arm Overhead Extensions: 50lbs x 10 x 3

Rotary Toe Press: 200lbs x 25 x 6
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Standing Body weight Toe Press: 20 x 6

I was a bit rushed before work today so I really don’t take a lot of time between sets. The great thing about training at around 6:30am is that there really aren’t a lot of people in the gym. Those that are there at that time seem to only be interested in cardio which I clearly am not. Right now I’m actually a lit bored a work. I’ve finished up everything for the week and am waiting on everyone to show up to a meeting that’s obviously delayed. I guess I’ll go surf YouTube some more.

Seated Dumbbell Raises: 40b’ers x 10 x 3
Seated Underhand Anterior Deltoid Raises: 30lb’ers x 10 x 3
Hammer Strength Shoulder Presses (single arm): 90lbs x 15 x 3
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Cleans: 135lbs x 10 x 3
Reverse Pec Dec: 200lbs x 10 x 3

This was a fairly straightforward shoulder workout. I’m laying of the heavy weights for a bit which is obvious so I’m trying some new superset combinations. Following a shoulder press with cleans was pretty taxing despite light weights. I highly recommend trying this after a normal military press.