Bodybuilding.com Information Motivation Supplementation
in:
ansatsuken
4.5%
bf
155 Lbs.
wt
5'10"
ht
BodySpace Member
ansatsuken
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Reputation:

Member Since: Mar 15, 2008

Last Visit: May 21, 2013

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BODYGROUPS

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INSPIRED BY

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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
Lbs.
Save
CURRENT BODY FAT
4.5
%
May 5, 2013
%
Save

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

LATEST MEASUREMENTS

  • Waist
    30.5" a gain of 2.5" in 610 days
    Nov 17, 2009
  • Arms
    14.5" a gain of 0.2" in 610 days
    Nov 17, 2009
  • Chest
    38" a gain of 2.5" in 610 days
    Nov 17, 2009
  • Thighs
    22" a gain of 2" in 2172 days
    Nov 17, 2009
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

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

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.

What ansatsuken Is Up To

ansatsuken updated his motivation level from 10/10 to 9/10.

Apr 15, 2013 |
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ansatsuken Training looong and haaaard

Apr 15, 2013 |
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ansatsuken is now friends with Miccisneros.

Apr 15, 2013

ansatsuken joined the The Talented Tenth BodyGroup.

Reason I joined this BodyGroup: Motivation for success. Members: 27

Apr 8, 2013

ansatsuken is now friends with apoforce.

Apr 8, 2013

ansatsuken updated his body fat from 8% to 4.5%, a loss of 3.5% in 120 days.

Apr 7, 2013 |
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ansatsuken updated his weight from 160 Lbs. to 155 Lbs., a 5 Lb. loss in 89 days.

Apr 7, 2013 |
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ansatsuken is now friends with run5ever.

Mar 2, 2013

ansatsuken added a new profile photo.

Feb 9, 2013

ansatsuken is now friends with cobaltorange.

Feb 3, 2013

ansatsuken is now friends with CapOne805.

Jan 13, 2013

ansatsuken updated his weight from 150 Lbs. to 160 Lbs., a 10 Lb. gain in 31 days.

Jan 8, 2013 |
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ansatsuken is now friends with bubba5383.

Dec 27, 2012

ansatsuken updated his overall goal.

Be my absolute physical peak and strive for advanced knowledge in physical fitness.

Dec 8, 2012

ansatsuken updated his weight from 153 Lbs. to 150 Lbs., a 3 Lb. loss in 59 days.

Nov 20, 2012 |
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About Me

About Me:
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Visitor Comments

tamd
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
david600rr
david600rr mirin' Feb 20, 2012 3:39pm
FlyHondaGuy
FlyHondaGuy Are you still active in the Parkour world? Feb 12, 2011 5:52pm
KnowstheSky
KnowstheSky so have u done any comps yet? Jan 17, 2011 9:42am
simonsurfer21
simonsurfer21 Awesome base jumpin man, ur looking super ripped keep on keeping on. S Aug 12, 2010 6:16am
radryan505
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
doobz0326 I will . Thanks man have you comp'ed? Jul 28, 2010 2:05pm
doobz0326
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
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
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
muscularstan
muscularstan Great physique bro! May 22, 2010 12:35am
Going4Swole
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
bcaaxxx
bcaaxxx Thanks. Same with yours. Apr 5, 2010 12:35pm
azorean
azorean hows it going Apr 4, 2010 10:22pm
Going4Swole
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
Going4Swole
Going4Swole No prob man. What show are you preparing for? Apr 3, 2010 9:46pm
Defyfate
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
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
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
vak_151 Hai, how is the taste and result of Anabolic OD, Mass Impact and LG Sciences - Anadraulic Pump Mar 13, 2010 7:49am
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