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real name
Derek Holt
age
gender
Male
location
Rio Rancho, NM, US
gym
Defined Fitness
occupation
Personal Trainer and Student
Overall Goal
///
Gain Muscle
Be my absolute physical peak and strive for advanced knowledge in physical fitness.
goal physique
Bodybuilder
Progress & Goals
BEFORE
Dec 10, 2009
CURRENT
Mar 22, 2010
148 Lbs.
LEAN BODY MASS
7 Lbs.
BODY FAT
CURRENT WEIGHT
155
Lbs.
May 5, 2013
CURRENT BODY FAT
4.5
%
May 5, 2013
PROGRESS HISTORY
Lbs.
2003-12-07,2008-03-17,2008-06-15,2008-06-26,2008-08-14,2008-09-26,2008-10-03,2008-10-15,2008-11-09,2008-11-24,2008-12-07,2008-12-12,2008-12-18,2009-01-01,2009-01-09,2009-01-12,2009-01-16,2009-02-02,2009-02-08,2009-02-12,2009-02-18,2009-02-26,2009-02-28,2009-03-08,2009-03-14,2009-03-20,2009-03-29,2009-04-02,2009-04-09,2009-04-15,2009-04-19,2009-05-04,2009-07-20,2009-08-09,2009-08-25,2009-08-31,2009-10-21,2009-11-07,2009-11-16,2009-11-17,2009-12-02,2009-12-10,2009-12-16,2009-12-18,2010-01-07,2010-01-09,2010-01-13,2010-01-26,2010-02-13,2010-02-19,2010-03-22,2010-06-23,2011-06-13,2011-10-28,2012-05-04,2012-09-22,2012-11-20,2012-12-08,2013-01-08,2013-04-07,2013-05-05
129.2,147,150.5,151,150,151,151,154,154,151,154,153.9,156.2,156.4,155.2,155.3,151.8,152,156,158,159.5,155.6,155,153.3,156.3,161.2,155.4,160,157.5,158.4,158.1,157.2,152.6,154.6,157,153,153,153,152,152,152.6,140,155,157,157.4,158,159.4,161.4,163,165,160,170,180,145,150,153,150,150,160,155,155
Feb 15, 2015
180 Lbs.
%
2008-03-17,2008-08-14,2009-02-18,2009-12-03,2009-12-10,2010-03-22,2012-12-08,2013-04-07,2013-05-05
10,4.8,7,6.9,5,5,8,4.5,4.5
Feb 15, 2015
5 %
Lbs.
2003-12-07,2008-03-17,2008-06-15,2008-06-26,2008-08-14,2008-09-26,2008-10-03,2008-10-15,2008-11-09,2008-11-24,2008-12-07,2008-12-12,2008-12-18,2009-01-01,2009-01-09,2009-01-12,2009-01-16,2009-02-02,2009-02-08,2009-02-12,2009-02-18,2009-02-26,2009-02-28,2009-03-08,2009-03-14,2009-03-20,2009-03-29,2009-04-02,2009-04-09,2009-04-15,2009-04-19,2009-05-04,2009-07-20,2009-08-09,2009-08-25,2009-08-31,2009-10-21,2009-11-07,2009-11-16,2009-11-17,2009-12-02,2009-12-10,2009-12-16,2009-12-18,2010-01-07,2010-01-09,2010-01-13,2010-01-26,2010-02-13,2010-02-19,2010-03-22,2010-06-23,2011-06-13,2011-10-28,2012-05-04,2012-09-22,2012-11-20,2012-12-08,2013-01-08,2013-04-07,2013-05-05
116.3,132.3,135.4,135.9,142.8,143.8,143.8,146.6,146.6,143.8,146.6,146.5,148.7,148.9,147.8,147.8,144.5,144.7,148.5,150.4,148.3,144.7,144.1,142.6,145.4,149.9,144.5,148.8,146.5,147.3,147,146.2,141.9,143.8,146,142.3,142.3,142.3,141.4,141.4,142.1,133,147.2,149.1,149.5,150.1,151.4,153.3,154.9,156.8,152,161.5,171,137.8,142.5,145.4,142.5,138,147.2,148,148
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
8 TOTAL SETS OF *EACH* EXERCISE
EACH SET IS 20 SECONDS LONG-----50% - 75% OF 1 REP MAX
ONLY ****TEN**** SECONDS REST IN BETWEEN SETS!!
Workout 1 Chest/Abs
Push up
Incline Bench Press
Flat-Bench DB Press
Cable Crossover
Reverse Crunch
Crunch
Workout 2 LegS/Calves
Squat
Leg Press
Leg Extension
Leg CurL
Standing Calf Raise
Seated Calf Raise
Workout 3 Shoulders/Traps
Smith Machine Overhead Press
Smith Machine Upright Row
Lateral Raise
Reverse Pec-Deck Flye
Barbell Shrug
DB Shrug
Workout 4 Back/Abs
Bent-Over Row
Lat Pulldown
Seated Row
Straight-Arm Pulldown
Alternating Oblique Crunch
Cable Crunch
Workout 5 Triceps/Biceps/Forearms
Lying Triceps Extension
Pressdown
Overhead Cable Extension
Barbell Curl
Incline DB Curl
Hammer Curl
Wrist Curl
Reverse Wrist Curl
EACH SET IS 20 SECONDS LONG-----50% - 75% OF 1 REP MAX
ONLY ****TEN**** SECONDS REST IN BETWEEN SETS!!
Workout 1 Chest/Abs
Push up
Incline Bench Press
Flat-Bench DB Press
Cable Crossover
Reverse Crunch
Crunch
Workout 2 LegS/Calves
Squat
Leg Press
Leg Extension
Leg CurL
Standing Calf Raise
Seated Calf Raise
Workout 3 Shoulders/Traps
Smith Machine Overhead Press
Smith Machine Upright Row
Lateral Raise
Reverse Pec-Deck Flye
Barbell Shrug
DB Shrug
Workout 4 Back/Abs
Bent-Over Row
Lat Pulldown
Seated Row
Straight-Arm Pulldown
Alternating Oblique Crunch
Cable Crunch
Workout 5 Triceps/Biceps/Forearms
Lying Triceps Extension
Pressdown
Overhead Cable Extension
Barbell Curl
Incline DB Curl
Hammer Curl
Wrist Curl
Reverse Wrist Curl
My Nutrition Program View My Full Nutrition Program
ansatsuken has not added any program information.
My Supplement Program View My Full Supplement Program
ansatsuken has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Mirrors, bruce, philosophy, my father and mother, my sister in the Army, fighting without fighting, the art of expressing the human body.
ansatsuken joined the The Talented Tenth BodyGroup.
Reason I joined this BodyGroup: Motivation for success. Members: 27
ansatsuken updated his body fat from 8% to 4.5%, a loss of 3.5% in 120 days.
Apr 7, 2013 | Like
apoforce likes this.
ansatsuken updated his weight from 160 Lbs. to 155 Lbs., a 5 Lb. loss in 89 days.
Apr 7, 2013 | Like
apoforce likes this.
ansatsuken updated his weight from 150 Lbs. to 160 Lbs., a 10 Lb. gain in 31 days.
Jan 8, 2013 | Like
ansatsuken updated his overall goal.
Be my absolute physical peak and strive for advanced knowledge in physical fitness.
ansatsuken updated his weight from 153 Lbs. to 150 Lbs., a 3 Lb. loss in 59 days.
Nov 20, 2012 | LikeVisitor Comments
tamd
hey man! I ran across your "Bodybuilding, Martial Arts, Parkour, Yoga, & CPT Certification Log" post and read some of your philosophies! I have to admit I am nowhere near where you are, but I completely agree with your thoughts on self-progression.
I came across your thread while searching "ninja workout" in the search bar and it seems like you might actually have the answers I was looking for! I was hoping you could help me out a bit?
Mar 21, 2012 4:22am
simonsurfer21
Awesome base jumpin man, ur looking super ripped keep on keeping on. S
Aug 12, 2010 6:16am
radryan505
whats up bro! there is a charter fitness rio rancho group. you should jump on it. just a heads up. but dude...i didnt know you were all nible till i saw those pics! thats sick man!
Aug 9, 2010 9:18am
doobz0326
thanks bro I have also decided to compete in early 2011 . lots too learn and work on but I am excited how are you?
Jul 28, 2010 1:53pm
doobz0326
hey bro your looking great your back is stunning and your front is ripped! how are ya ? its been a long time
Jun 13, 2010 10:43pm
kg_luv
Hey whats up man hows everything going? Just wanted to say what up and see how training is going. I hope you are doing well! Good luck!
May 31, 2010 5:15pm
Going4Swole
Yeah, you're definitely making some awesome progress man. I think we'll see you on stage winning some shows soon!
Apr 7, 2010 6:11am
Going4Swole
Yeah, I know what you mean, I'm new to it also. I'd like to compete, but as you can see, I have a lot of improvements to make.
Apr 4, 2010 7:12pm
Defyfate
http://www.bodybuilders.com/amateur.htm yours was a very good read you and I have very alike mindsets my friend take care train hard
Apr 3, 2010 2:51pm
sixpackabs
hey man just want to say you are insane stunt person and congrats on amature body builder of the week good jobs!
Apr 3, 2010 3:24am
ealvarez
Sup bro! Training is going good, could be better goin to start hitting it hard these next two weeks, gettin a new tattoo on my chest so I want my chest to get as big as it can before then, SO whats good with you, how training?
Mar 16, 2010 11:23am
vak_151
Hai, how is the taste and result of Anabolic OD, Mass Impact and LG Sciences - Anadraulic Pump
Mar 13, 2010 7:49am
ansatsuken updated his motivation level from 10/10 to 9/10.