ScubaSteve's back on track journal

hey, my sohp is increasing finally as of lately.  pretty stoked. 

http://www.mountainathlete.com/
Rob Shaul is the sh**
http://www.militaryathlete.com/

Those are some beast squats. You still doin those frog leaps? I did em queit a bit last spring, helps your muscles become faster and more powerful, keep it up.

"There is no elevator to success, you must take the stairs."

"The only time success comes before work is in the dictionary"

thats good to hear Kubla, keep up the good work....my deads are getting better, but my back doesn't allow me to do them week after week

Connelly, thanks man, I do the leaps every now and then, those only come out on highly motivated days lol

Trained at the gym on campus today

it was a nice change of scene
all the women are 18-25

serious lifters, watched a guy deadlift 6 plates on each side, maybe more at one point

I just did some bi's and tri's switching up my routine a bit, it was a pretty decent workout

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man i've been slacking on the journal, but still have been training as normal

I had my first 5k race this past saturday morning, it was a local race so there was only around 90 runners, the big 5k that i am training for is next saturday and should have about 3,000 runners! The local race i finished 12th overall with a time of 21:45, shooting for under 20 mins for the next race.

Chest and Tri's today

db flat bench 4sets
Warmup 45'sx15
70'sx12
100'sx9
100'sx6

weighted dips (3sets)
wide chest machine (3sets)
peck deck flys (3sets)
reverse grip pull downs (3sets)

incline bb
135x10
185x6
185x6
seated overhead tricep extension (3sets)

pretty decent day...may go for a run tonight

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will be back in 2 weeks :)

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so the reason I have been gone is due to all of the school work I had do this semester in order to graduate this past weekend. So now I am finally finished and have time to achieve my fitness goals at the highest level.

I plan to focus on heavy compound lifts, with lots of rest days and little cardio to put some size back on!

today I did some chest
Flat Bench 4 sets (185x8) (195x6x3) (weight, reps, sets)
Incline dumbell press (60x8) (65x6x3)
Seated dumbell raise (triceps) (70x8) (80x6x2)
Decline Bench (135x8) (155x7x3)
attempted to do dips and pushups, but my muscle endurance is down, so maybe next week lol

Current Stack:
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Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Back

tbar rows (4sets)
bb curls (4 sets)
lat pulldowns (4sets)
close grip pullups (3 sets)
reverse pushups (3 sets)

boring but productive

Current Stack:
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Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
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Legs

Leg press(4sets)
squats(4 sets)
leg extensions (4sets)
hamstring curls (4sets)
Standing calves (4sets)
seated calves (4sets)

now time to grill some sweet potatoes and chicken

Current Stack:
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ok, so here is a little insight on my plan of action for the next couple months

Focus on Compound lifts with limited iso lifts and limited cardio, time to put some quality size on

My diet is a very clean bulk, I reach my calorie goal which is between 3300-3400, without going beyond and consuming foods not needed.

Protein sources consist of, Chicken, Salmon, Tilapia, some turkey burgers, limited steak, eggs, and whey

Carbs: brown rice, oats, sweet potatoes, bananas, limited whole wheat bread/pasta

Fats: almonds and Flax oil, limited peanut butter

Now with heavy compound lifts, I am providing my body with as much rest and recovery as possible, so I will only be training 4 days a week, and resting on 3....I used to train as much as 6 days a week, which with my metabolism I think I was overtraining to some degree, so I am looking forward to seeing more results with the added recovery time....either way it will be a learning experience

Monday; chest and tri's
Tues; back and bi's
Weds; off
Thurs; legs
Fri; shoulder and core
sat & sun; off

my goal is .5 to 1lb per week, nothing more

if you have any question feel free to ask, or just follow along

Current Stack:
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ON Creatine Mono
ON 100% Whey
ON ZMA
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alright back to Chest and Tri's

flat bench
135x12
185x9
205x6x2

incline db 60x9
70x8
80x6
80x5

skull crushers
3 sets, after failure close grip press

decline bb
3 sets

Current Stack
Opti-Men Multi
ON 100% Whey
Storm Creatine
Jacked (pre workout)
Muscle Milk
Flax Oil

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

back and bi's
most back though lol

tbar rows (4sets)
lat pulldowns (4sets)
hammer curls (4 sets)
deadlift (4sets)
wide grip pullups (3 sets)
rep ranges all between 6-8reps per set

felt real good today, leg day tomorrow, I'm pretty excited for a change

btw a good friend of mine whats to do a bb contest, so i am pretty positive I will be pulling myself out of retirement and getting on stage once again....we are shooting for a contest in April 2010 they just haven't posted the offical date yet, it will be a long road

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

LEGS

squat
135x12
225x12
275x10
275x8 (while pausing for 2seconds at the bottom)

hamstring curls(3sets)
leg extension (3sets)
standing calve raises (3 sets)

dumbell lunges (3sets)
seated calves (3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

shoulders and abs

seated db press
50sx10
70sx10
80sx8
85sx5
80sx6

lateral raises
(3sets)
front raises
(3sets)
reverse fly (3sets)

3 ab exercises

great day!

Current Stack:
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Opti-Men Multi
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ON 100% Whey
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legs

squat
135x15
225x12
275x11
315x8
315x7

seated calves (4sets)
leg extensions (3sets)
hamstring curls (3sets)
standing calves (3sets)

frog leaps (4sets 20yrds each)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Looking to break some personal records in the squat and shoulder press in the next couple weeks

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

chest
flat bench
135x10
205x7
205x6
205x6
incline db press
70sx10
85sx6
85sx7
90sx4
decline bb
135x10
155x8
155x6

tri's
skull crushers
dips
(4sets each)

decline sit up 3 sets

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Like I said I am looking to break some PR's and I am real close, maybe 1 or 2 weeks away

Squat
225x10
315x9
315x9
355x6 (should have went for 7) (365x6 is current PR)

Leg ext. (4sets)
hamstring curls (4sets)

standing calves(3sets)
stead calves(3sets)

frog leaps (4sets 20yrds)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Sounds like your gettin real close to PR's, keep it up!

"There is no elevator to success, you must take the stairs."

"The only time success comes before work is in the dictionary"

thanks connelly!

I thought I would break a PR today with my shoulders, but I guess they had a different idea
40x15(warmup)
70x12
80x8
85x2 (my right shoulder decided 2 reps was enough, kinda just gave out on me)
it wasn't painful, but something didn't feel right, so just decided to stop before i did any damage

lateral raises (3sets)
front raises (3sets)
reverse fly (4 sets)

sit ups (3sets)
leg raises (3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

db rows
warmup
80sx10
90sx8
100sx6

reverse grip pull downs
(3sets)

db incline curls
35sx10
40sx7
40sx6

deadlift
135x12
225x8
235x7
135x10

cable rows
(3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Chest
this is my 5th week back so this week is the start of the new routine

Incline bb
135x12
185x8
185x7
205x6

flat db
70sx10
80sx8
90sx6

wide chest machine
(3sets)
dips
(3sets)

pushups
(3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Legs
squat
135x12
225x10
315x10
365x6 (tied PR)
365x4

leg press (4sets)

hamstring curls(4 sets)

standing calves (4sets)
seated calves (4sets)

walking lunges (3 sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

shoulders

upright rows
95x12
115x9
115x9
125x8

cable front raises (4sets)
reverse fly (4sets)
lateral raises (4sets)

2 ab exercises (4sets each)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

back

db rows
warmup
80sx12
100sx8
110sx5

reverse grip pull downs (3sets)
seated curls (3sets)
deadlift
135x12
225x8
245x5

seated cable rows(3sets)
2 sets of close grip pullups

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

chest

incline bb
135x12
185x9
205x5
205x4

flat db press
80sx10
90sx6
85sx6

dips (3sets)

wide chest machine (3sets)
decline pushups (3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Legs

squat
135x12
225x12
315x9
335x8
355x7

leg press (3sets)
hamstring curls (4sets)

standing calves (3sets)
seated calves (4sets)

walking lunges (3set)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

back and bi's

db row
warm up
80x10
100x8
100x8
110x5

reverse grip pulldowns (3sets)
db Curls 40sx10, 50sx6, easycurl bar 55x14

deadlift
135x10
225x8
275x4

cable rows (3sets)
weighted close grip pullups (3sets)

Chest

incline bb
135x10
185x9
205x5
205x4

flat db press
80sx9
90sx7
90sx7

weighted dips
25x8
45x8
45x9

wide chest machine(3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Legs and PR's

Squat
135x15
225x10
315x11
365x8 (PR)
385x3 (PR)

Leg Press (3sets)
Hamstring curls (3sets) 8 reps at full stack (PR)

standing calves 3sets 15reps, 20reps, 25reps

Walking lunges (16 lunges per set) 100lbs (3sets)

seated calves (3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil

Mondays workout back
db rows
80sx12
100sx9
110x7

reverse grip pull downs (3sets)
curls (3) different types for a total of 3 sets
deadlift
135x12
225x8
265x4

cable rows (3sets)
traps (3sets)
weighted pullups (45lbs) 2 sets of 8, one set of 10 weightless

Tuesday (chest)
incline bb
135x13
185x9
205x6
205x4

flat db
80sx10
90sx4
90sx6

weighted dips (45lbs) 3 sets of 8

wide chest machine (3 sets)
3 sets of decline pushups

Current Stack:
FOOD!!!
Opti-Men Multi
ON Creatine Mono
ON 100% Whey
ON ZMA
Flax Oil