ScubaSteve's back on track journal

shoulders and traps

did a few supersets, and pushed up some pretty heavy weight

shoulders are starting to feel really good again, my last set of db shoulder press I got the 80lb db up for 6 reps, I was pretty excited about that...I haven't gone that heavy in a long time!

I also ordered some beta-alanine today, I'm gonna add that to my stack starting monday I hope

tomorrow is the fun powerlift day, I writing up a workout plan tonight for it.

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

WOW, thats a lot of weight for db oh press!  great job!  i started beta-alanine last week myself and doing 6g a day now.  its super cheap huh!  what brand did you get? i got 1fast400.  hate that it didnt come with a scoop though.

i've got a powerlift day today.  i'm glad i put it on friday so i have all weekend to recover.  squats and cleans are my big ones today. 

hows the sledge hammering going??

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

strong lifts today

power clean
135x10
155x7
175x3

squat
225x12
315x8
365x6
my squat is back up to my all time best...man it feels good

then after the gym I did some tire flips, sledge hammer hits, and heavy bad slams

one of my best days in a really long time

for the beta-alanine I just got it today....I got the brand NOW nutrition, Im going to start with 6g a day also...starting it up on monday

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Wow I keep forgetting how strong you are because for some reason the name scubasteve sounds weak (no offense haha) Then whenever I look at your journal i'm like wow thats alot of weight! Anyways good job keep it up.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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

LOL, thats funny Connelly.  Anyways, no i have not gotten any head aches from the beta-alanine.  I've been on it for about a week now and up'd my dosage a couple days ago to 6g.  What i do is in the morning mix 3g in with my shake with breakfast then the other 3g in my creatine that i drink throughout the workout.  I really noticed it today though, tuesday being my "really heavy" day.  Today wasnt as bad as it used to be.  Even though i added weight to my deads and calf raises. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

no headache so far today...must have been something else

Chest
incline db press
60x12 (warm up)
85x10
90x8
100x4
machine flys (3sets)
flat bench
135x12
205x5
185x6
weighted pushups (3 sets)

not a bad day...can't wait for the beta-alanine to kick in

made some diet changes added about 100g of carbs and 30g of fat

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

shoulders
2 rotator cuff exercises
standing bb OH press
95x12
135x5
135x6
front raises db
25x8 (3sets)
rear delt machine
alternating db overhead press, superset with lateral raises
2 trap exercises

lower back has been kinda stiff that last couple days...might have to take it easy on squats and deads for the next week or so :(

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Hey man, lifts look good.  My only comment would be to move your trap work to your back days.  The trapezius is a back muscle and gets hit harder and your back days than shoulder days (things like rows, deadlifts, and pullups)

Most people believe the muscle to be just the "humps" on each side of the neck but it extends halfway to 3/4 of the way down your back.

Here is a diagram: http://en.wikipedia.org/wiki/File:Trapezius_Gray409.PNG

thanks Chalky

Back a bi's
machine rows (4sets)
reverse grip pull downs (3sets)
standing db rows (3sets)
standing curls (3sets)
standing db for traps (3sets)
seated machine curls (3sets)
pull ups (3sets)

pretty good day, hard a hard time falling asleep last night...I don't think it will be a problem tonight

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

chest and tri's

What a powerful day!!!

flat db press
45's x 12(warm up)
90's x 10
100's x 7
100's x 7
cable press (3 sets)
reverse grip bench
135x7
135x7
135x13(I have no idea where this power came from)
incline machine press(3 sets)
cable tricep pulldowns (3 sets)

what a crazy good workout!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

legs

squat
135x12
225x12
315x7 (3 sets at this weight and rep amount)
leg ext. (3 sets) last set I did the whole stack 7 times
hack squat )3 sets)
hamstring curls (last set did whole stack 5 times)
15min cool down walk and stretch

then I hit the bag at my house for 15 mins

I felt crazy today, mass amount of energy and motivation

Happy New Year!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

shoulders

seated bb military press
95x12
135x12
155x10
185x4
reverse flys (3 sets)
arnold press on exercise ball (3sets)
2 rotator cuff exercises

strong lifts from the shoulders! they will need every bit of rest over the weekend.

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

that is awsome man!  how long ago was your surgery?  i wish i could get that much on oh press.  my left shoulder really doesnt bother me at all much anymore.  i should just stop being a wuss and add on more weight.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Back and Bi's

close grip cable rows (3sets)
close grip pull downs (3sets)
bb rows
135x12
155x7
155x7
db curls (3 sets total; one of each below)
incline seated curls 35x10
seated curls 45x10
standing curls 60x3 then 50x3

upper back machine (3 sets)
cable curls (3sets)

impressed with the strength today...it surprised me, because I did a lot of drinking this weekend due to New Years and that I just started my last semester at my University

diet is back on track now though

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

chest and tri's

flat bench
135x12
185x10
225x5
225x4
incline db press
80'sx10
90'sx8
100'sx5
wide chest machine (3sets)

overhead tricep cable pull (3sets)
overhead tricep db (3sets)
tricep kickback

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

legs
deadlift
135x15
225x7
225x8
275x3
have to be careful with the back, my deads are so weak compared to everything else
leg press (3sets)
squats (butt to floor)
225x7
225x7
275x4
then did 3 sets of frog leaps of 50yds each

10min cool down and stretch

I need to work on my core and deads

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

frog leaps?? after squats??  very nice work man!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

back and bi's

bb rows (underhand grip)
95x15
155x10
185x7
close grip pulldowns (3sets)
db row
70's x8
80'sx7
80'sx7
db shrug(3sets)
cable rope hammer curls (3sets)
machine curls (3 sets)

pretty good day, was well rested and preformed well!

and yes Kubla, frog leaps after squats will make your legs gggrrrrrrroooooooowwwwwwwwww! try it out sometime

take notice that my squat is way ahead of my deads and bench lol

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

chest and tri's

decline bb
135x15
135x6
205x9
225x6
225x4
incline db
3 sets of 80'sx7
peck deck flys (3sets)
machine flat bench (3sets)

tricep pulldowns (3sets)
kickbacks (3sets)
reverse grip bench (2sets)

after the decline bench, my chest felt fatigued which is strange, but I did work out later in the day

my training partner didn't show which kinda pissed me off, oh well

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

legs
squat (no spotter, so I think I could have got a couple more reps on each set :(
135x12
135x10
225x8
315x6
315x6
315x7
hamstring curls (3sets)
hack squats (3sets)
leg press (one leg at a time) (3sets)
SLDL (3 sets)
(95x10)
(95x10)
(145x8)

10 min cool down walk and stretch

wish my training partner got to the gym on time so that I could attempt more reps on the squat, but it was still a good day

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

core...for the most part

deads
135x12
225x10
225x10
275x6
(much improvement from last week)

cleans
135x10
175x6 (personal best)
175x4

kettlebells from squat position to over the head (3sets)'

decline situps
3 sets of 20

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

chest tri's

chest
incline bb
135x12
185x10
205x7
225x3
flat one arm db press
(3sets)
peck deck flys (3sets)
negative flat bb (3sets)

tri's
reverse grip pull downs(3sets)
skull crushers (3sets)

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

back and bi's

reverse grip pull downs (3sets)
cable rows(3sets)

superset
machine curls(3sets)
t bar row(3sets)

db raises for traps (3sets)
cable curls (3sets)

a very boring day...I was tired and just wanted to get done with the workout, I did work hard though....I hate days like these

I just cooked up some good food, so at least im excited about that

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

LEGS

squat
135x15
225x12
315x9
365x5
315x7

leg extension (3sets)
hamstring curls (3sets)

bb lunge (smith machine)
135x10
225x6
225x6

12 min cool down walk...good performance today

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

i moved onto bb lunges yesterday.  they were a lot of...fun
before i was holding dumbells.  theres not a lot of room for the bb lunges in this gym, so i went when it wasnt crowded.  great workout man!  your strong!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


i moved onto bb lunges yesterday.  they were a lot of...fun
before i was holding dumbells.  theres not a lot of room for the bb lunges in this gym, so i went when it wasnt crowded.  great workout man!  your strong!

thanks bro, I used to do bb lunges a lot, I thought I would get back to it!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

shoulder's

cable front raises(3sets)
seated db press
60'sx12
70'sx12
85'sx7 (personal best)

2 ab workouts (6 total sets)

standing bb press
135x10
155x4
135x8

lateral raises (3sets)
reverse fly (burnout)

standing and seated calves

pretty good lifts today! shoulders felt crisp!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Damn, those are some insane lifts on the standing BB press.

I gotta work on mine man...

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Heavy Powerlifts

dead's
135x12
225x10
315x6

flat bench
135x12
185x3
225x3
245x3
265x1

3sets of dumbbell throws
3 sets of weighted pullups

best i've done in a while in the bench and deadlift....damn good day!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

back

db rows(4sets)
close grip pulldowns (3sets)
bb rows(3sets)
db pull overs (3sets)

then a 3mile run (preparing for a 5k race next month)

my legs are killing me

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil