ScubaSteve's back on track journal

I have been training and dieting to the highest level the last week, I am currently cutting away some bodyfat gained from the time off, and will start to add some muscle when i get back in the 8 or 9% range

my diet

meal one:
1 cup oats
50g whey shake in water
1 multi

meal 2:
6oz chicken
medium sweet potato
1 green apple
(size on after workout)

meal 3:
6oz chicken
1 cup brown rice
1 cup broc

meal 4:
40g whey shake

meal 5:
6oz chicken or lean steak
1 cup broc
(flax oil)

meal 6:
casein protein shake(before bed)

it is working great so far, lost 1.5lbs in 8 days, which is about perfect
cardio 2-3 times a week for 30mins or less
weight lifting 5 days a week (mostly medium to heavy)

today was back and biceps...it was a good workout, energy was awesome

will post my split tomorrow after chest day

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

today was chest and tri's

my chest hung in there pretty well, but I triceps lacked muscle endurance, which is expected from all the time off....its time to kick that rust off

my week routine is
monday-legs
tues- back and bi's
wed- chest and tri's
thurs- shoulders and abs
fri- power lifts (squats, deads, cleans etc)
sat-off
sun-off
 

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

did shoulders today...it was a good workout but, can't go to heavy because of previous shoulder injuries that still bother me at some points

diet still on point, can't wait for thanksgiving!

powerlifts tomorrow, with post exercises that i do

Current Stack:
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Opti-Men Multi
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today was powerlifts

squats
warm up 135x12 (3 sets)
225x10 (1 set)
315x7 (1 set)

leg press
10platesx12
12platesx12
14platesx10
16platesx6

started to do deadlifts, but due to soreness and tightness in lower back, had to call it a day and just stretch it out.

Current Stack:
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Opti-Men Multi
Universal Storm 
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today was good old quads

leg extensions 4sets
front squats 4sets (super set with db lunges)
hack squats 3sets

had a lack of motivation today, had a long weekend of work and not much sleep

diet still going strong

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
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today was back and bi's

barbell rows (3sets)
incline db curls (3sets)
machine pull backs (3 sets)
reverse grip pulldowns (3sets)
cable curls (3 sets)
easy bar curls (3sets)
seated cable rows with rope (3 sets)

today was a strong workout, motivation was all there today!
Kinda odd, but I am gaining strength on this cutting diet, and love the results

feel free to ask questions

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
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Jacked Pre-Workout
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NIIICE man sounds like your goin hard.  i didnt have as much motivation as i normally do today, cause my eyes were really tired LOL, but after my first set of front squats i was all game! 

what shoulder problems do you have?  i had my rotator cuff repaired almost two years ago and it feels great now....was very long to get it back this way.  its still a little weaker than the other, but its all there again. 

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



what shoulder problems do you have?  i had my rotator cuff repaired almost two years ago and it feels great now....was very long to get it back this way.  its still a little weaker than the other, but its all there again. 

Hey thats pretty wild...I had rotator cuff surgery 2 and a half years ago....and yeah I baby  my shoulder quite a bit...I'll still stress it...but don't go really heavy on it. It sucks cause its my weakest bodypart...but oh well,whatcha gonna do???
 
Sounds like you're back in the swing of things steve!
Good Work!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

as funny as it is, I have had issues with my rotator cuffs also....and yes I never go heavy with it anymore....I have added a lot of rotator cuff strengthening exercises, and that seems to help

yeah I am finally motivated like once before bulking, and it feels great....cooking up some chicken right now....on thanksgiving i plan to cut all carbs for the day except breakfast, that way I can enjoy thanksgiving food, and not worry about the carbs...it like making room for them :)

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

Chest and Tri's

incline bb press (4sets)
1 arm flat db press (3sets)
overhead cable triceps (3sets)   
overhead tricep db press (3sets)
seated chest press machine (3sets)
decline bb press (3sets)
db tricep kickbacks (3sets)

I could have worked harder, but still had a good workout overall...looking forward to tomorrows food! Time to cut those carbs till then

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

did some shoulders today (light of course)

rotator cuff strengthening exercise (3sets)
db shoulder press (3sets)
db for traps (3 sets)
front db raises (3sets)
side db raises (3sets)
rear delt machine (3sets)
rear delt db extension (3sets)
standing military press (2sets)
machine for traps (3sets)

then came home to take creatine, and then loaded my body full of turkey, ham, sweet potato, green beans, rolls, stuffing, and finish it off with some apple pie later!

but then cutting carbs for the rest of the day :(
Happy Turkey Day!

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

how much weight you doin when you do standing military press?  im thinking of switchin up the military press to standing and last time i did it it was painfull on my lowerback.  that was a while ago and my core feels a whole hell of a lot stronger then when i tried standing.

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.

i've never had an issue with my lower back when doing them, I used to go as high as 165, but because of the shoulder, I didn't go past 105....you can also try db shoulder press on a medicine/exercise ball

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

nothing too exciting today

did some squats, leg press, leg curls, and about 20mins of abs

i didn't feel as powerful today....damn cutting diet lol

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

leg day!

leg extensions (4sets) superset with walking bb lunges (3sets)
squats (3sets) 135x15, 225x12, 225x21 (yes 21 reps)
hack squat (3sets)
calves standing (3sets)
seated calves (3sets)

20mins of cardio

today felt great, back was good, and had lots of energy...what a burn and pump in the quads!

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

Nice looking clean diet, but when you go from shoulders to power day do your shoulders get hit really hard or since you don't go very heavy because of your rotator cuff you can handle it? Cleans the day after shoulders seems intense.

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

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

yeah I don't go heavy so, I am able to handle it, plus I don't do cleans every friday, just sometimes

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

back and bi's

wide grip pull downs (4sets)
db row (3 sets)
machine lat (3sets)
machine row (3 sets)
wide grip pull ups (3sets)
db curls (3sets)
cable hammer curls (3sets)
machine curls (3sets)

back felt really strong, good pump in the bi's....looking forward to chest and tri's

cut is going real well, results are showing

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

chest and tri's

decline db press (3sets)
incline bb press (3sets)
close grip press (3sets)
wide tricep pulldowns (3sets)
flat bench cable flys (3 sets)
tricep kick backs (3 sets)
standing cable chest raises (3sets)

decent workout, shoulder started to act up a little bit, so I could not push it as hard as I wanted too. Might have to do more abs tomorrow and less shoulders to give it some rest.

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

did a lot of abs and rotator cuff exercises today, a couple lifts for traps

I'm about to head out to pick up a tractor tire to lift, build up some core and power. I'm pretty excited about it.

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

wow... flipping a tractor tire is quite a killer workout.
the tire I got weighs around 200lbs

first I hit the gym for a few hamstring exercises, then hit some cleans

when I got home, I flipped the tire 4 sets of 10flips with my training partner....what a workout...you can feel it in your legs, back, core/abs, bi's, forearms you name it....great cardio too

I picked it up from a local big truck tire store for free, I can't wait to see the results a month from now...I will keep you posted!

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

legs
Squat 5sets including warmup
135x12
225x12
315x7
315x5
315x7
stiff leg deadlift (3sets)
leg extentions (3sets)
hamstring curls (3 sets)
seated calves(3sets)
standing calve raises(3sets)

good strong leg day....today is the end of 4 weeks of cutting and the results have been outstanding...I think I may extend the cut because it is working so well, but may add a little bit more calories here and there.
I will post some pics, maybe after the next week

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

the tire flip is a great workout!  have you tried hitting it with a mallet?  find a large mallet, from like Lowes, and strike it like your splitting wood rotating the side you swing each rep.  its INSANE!

thats really good on your squats!

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


the tire flip is a great workout!  have you tried hitting it with a mallet?  find a large mallet, from like Lowes, and strike it like your splitting wood rotating the side you swing each rep.  its INSANE!

thats really good on your squats!

its funny that you said that...I actually just bought a sledge hammer from Lowe's lol....going to try it out in the nex day or so, but yeah its going to be insane. I am also going to make a sled that I can put weights in and do sprints

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

ScubaSteve31

KublaKhan


the tire flip is a great workout!  have you tried hitting it with a mallet?  find a large mallet, from like Lowes, and strike it like your splitting wood rotating the side you swing each rep.  its INSANE!

thats really good on your squats!

its funny that you said that...I actually just bought a sledge hammer from Lowe's lol....going to try it out in the nex day or so, but yeah its going to be insane. I am also going to make a sled that I can put weights in and do sprints

Dude....That is TOO FUNNY...HaHaHa!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

it was pretty funny....I was like wow I did the exact same thing before he recommended it

today was chest and tri's

incline db press (warm up 12x50)
10x80
6x90
5x95
cable flys (3sets)
decline bb
5x205
5x205
6x185
negatives on flat bench (smith machine) (2 sets)

tri's
reverse pulldowns (3sets)
skull crushers (3 sets)
kickbacks (3sets)

good lifts today...shoulders felt real good...lifts were strong....AWESOME DAY!

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

shoulders

2 rotator cuff exercises (3sets each)
lateral raises (3sets)
reverse fly (3sets)
front raises (3 sets)
standing bb military press (3sets)

then did about 15 mins of abs.

shoulder felt pretty good...I got a deep tissue massage last week and really had them focus on my shoulders and lower back, they haven't felt this good in a long time

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

WOW, how random was that with the sledge hammer??? LOL.  i called it a mallet though >.<

massage huh? thats awsome.  my friend got one here last week at a different base and the chinese lady credit carded his ass LOL. 

my left shoulder is as strong as ever.  i had the surgery almost two years ago.  i really took my time with it before started lifting weights.  i was stupid during my therapy though as in getting really lazy physicaly wise, gettin addicted to percasets, playin world of warcraft like every single day and smokin pot.  i got realllly lazy with exercise, but did the therapy on the shoulder.  

Keep up the great 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.

what a workout!

today I did a circuit as follows
40 yd  run with a 70lb heavy bag
the carried a pair of 85lb dbs 30yds
flipped the 200lb tire  5 times
hit it with the sledge hammer 10 times
carry the dbs for another 30yds
rotate the heavy bag in my arms 5 full rotations
then ran with the heavy bag for another 40yds
did it a total of 5 times resting 5-6mins between the next circuit
my best time out of the five was 2:15

man what a killer workout

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

today's workout was not the best, but hey it was a long weekend... worked 23 hours between sat and sunday so I can't complain

Legs
leg ext.
leg press
squats
lunges

calves
standing
seated

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