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Progress & Goals
195.4 Lbs.
LEAN BODY MASS
26.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My Nutrition Program View My Full Nutrition Program
High protein, moderate carbs and fats.
Typical Day.
Meal 1: 2 whole hardboiled eggs, 25g protein shake, 3 Anavite, 1 Fish oil.
Meal 2: Spinach salad, cranberries, almonds, and 6 oz chicken.
Meal 3: Spinach salad, cranberries, almonds, and 6 oz chicken.
Pre workout: 2 servings of Attack
Pre and during training: 50g Glycofuse & 10g Aminolast
Post workout: 50g protein, 3g creatine
Meal 5: 1 cup rice, steamed veggies, 6-8oz chicken or steak
Meal 6: 2 whole hardboiled eggs, almonds or 2 tsp peanut butter, 25g protein shake, 3 Anavite, 2g bromelain
My Supplement Program View My Full Supplement Program
I practice what I preach, I use what I design.
Anavite: 2 servings per day
Attack: 2 servings on training days
Glycofuse: 2 servings per training session
Aminolast: 1 serving per training session
Myofusion Elite or Isofusion: 2 servings post workout and sometimes before bed.
Qualitine: 3g on training days
Fish Oil: prefer something with a high EPA/DHA content at 2g per day
Bromelain: 2g per day at night
My Motivation Program View My Full Motivation Program
My Motivation Program
deserusan created a new BodyBlog entry "Hybrid Jiu Jitsu Tabata Conditioning Training 1-13-13".
Workout Song of the Day Warm-up Jog 1 mile 8 minutes Stretching Tabata Cycle I x 12 Rope Machine Pulldowns: 30 seconds work 20 seconds rest Bentover bench hops: 30 seconds work Tabata Cycle II x 12 Bosu Ball Mountain Climbers: 30 seconds work 20 seconds rest V-Bar Rows: 90lbs x 30 seconds work (fast) Tabata Cycle III x 12 Dumbbell Flyes w/ V-ups: 40lb’ers x 30 seconds work 20 seconds rest Stability Ball Reverse Windmills: 30 seconds work Ending Jog 1 mile 8 minutes Stretching Tabata training is... Go to BodyBlog
deserusan created a new BodyBlog entry "Hybrid Jiu Jitsu Strength Training 1-12-13".
Warm-up Jog 1 mile in 8 minutesStretch Giant Set I Deadlift Burpees: 265lbs x 6 (double burpees)Superset w/Barbell Bench Press: 265lbs x 6 Giant Set II Dumbbell Pullovers w/ Leg Lift: 80lbs x 10Superset w/Box Dumbbell Squats: 80l’bers x 6Superset w/Dumbbell Curls: 40lb’ers x 6Superset w/Horizontal Tricep Extension w/ V-Up: 60lbs x 20 Giant Set III Stability Ball Adductor Hold with Medicine Ball Movement: 1 minuteSuperset w/High Rope Pulldowns: 120lbs x 20Superset w/ Dips into a Leg Lift: BW x... Go to BodyBlog
deserusan created a new BodyBlog entry "Hybrid Jiu Jitsu Strength Training".
Workout Song of the DayWarm - UpTreadmill: 1 mile jog, 8 minGiant Set I x 3Alternating Dumbbell Bench Press: 80lb’ers x 20Superset w/Dumbbell High Pulls: 60lb’ers x 15Superset w/Burpees: bodyweight x 20Giant Set II x 3Dip into Pike Leg Raise: BW x 15Superset w/Rope Rows: 120lbs x 15Superset w/Adductor Machine: 160lbs x 20Superset w/Pull ups: bodyweight x failureGiant Set III x 3Rope Pull Downs: 120lbs x 20Superset w/Dumbbell Bulgarian Split Squats: 40lb’ers x 15Superset w/Exercise Ball Adductor... Go to BodyBlog
deserusan updated his weight from 230 Lbs. to 222 Lbs., a 8 Lb. loss in 64 days.
Dec 31, 2012 | Like
deserusan joined Intoxx Fitness (Staten Island , New York).
Oct 29, 2012deserusan updated his supplement program.
Anavite: 2 servings per day Attack: 2 servings on training days Glycofuse: 2 servings per training session Aminolast: 1 serving per training session Myofusion Elite or Isofusion: 2 servings post workout and sometimes before bed. Qualitine: 3g on training days Fish Oil: prefer something with a high EPA/DHA content at 2g per day Bromelain: 2g per day at night
deserusan updated his nutrition program.
Typical Day. Meal 1: 2 whole hardboiled eggs, 25g protein shake, 3 Anavite, 1 Fish oil. Meal 2: Spinach salad, cranberries, almonds, and 6 oz chicken. Meal 3: Spinach salad, cranberries, almonds, and 6 oz chicken. Pre workout: 2 servings of Attack Pre and during training: 50g Glycofuse & 10g Aminolast Post workout: 50g protein, 3g creatine Meal 5: 1 cup rice, steamed veggies, 6-8oz chicken or steak Meal 6: 2 whole hardboiled eggs, almonds or 2 tsp peanut butter, 25g protein shake, 3 Anavite,...
Go to nutrition programdeserusan created a new BodyBlog entry "CONDITIONING 8.19.12".
WARM UP 30 Burpees 100 Jumping Jacks TRAINING SET 1 x 2 Cycles TRX Suspension Push Ups: Bodyweight x 20 superset w/ TRX Suspension Row: Bodyweight x 20 superset w/ TRX Suspension Atomic Push Up: Bodyweight x 20 superset w/ TRX Suspension Leg Abduction: Bodyweight x 20 superset w/ TRX Suspension Hamstring Curls: Bodyweight x 20 SET 2 x 2 Cycles Sandbag Zercher Walking Lunges: 80lbs x 16 paces superset w/ Alternating Single Arm Kettlebell Swings: 50lbs x 20 reps superset w/ Kettlebell Post... Go to BodyBlog
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deserusan created a new BodyBlog entry "Hybrid Jiu Jitsu Strength Training 1.16.13".
Workout Song of the Day Warm-up Jog 1.5 miles in 10 minutes Stretching Exercise Group 1 x 3 (power) Clean and Press: 225lbs x 3 Superset w/ Box Squats: 315lbs x 3 Giant Set II x 3 (done for speed) High Rope Pulls: 120lbs x 20 Superset w/ Rope Crunches: 120lbs x 20 Superset w/ High Rope Pulldowns: 120lbs x 20 Superset w/ Rope Twisting Over Shoulder Throws: 120lbs x failure Superset w/ Rope Hammer Curls: 120lbs x failure End Elliptical Cross Trainer 20 minutes Stretching Some heavy cleans and... Go to BodyBlog