Name: Skullay (Stephen Baker)
Location: New Orleans, LA
Age: 30 (August 9, 1982)
Weight: 182 Lbs
Occupation: Electrical Engineer
When did you get started with fitness?
I’ve always been really active. I played lots of team sports when I was in grammar school, and played football and basketball with kids in the neighborhood as I got older. Towards the end of high school and in my early years in college I got into break dancing, and finally started training in hopes of being able to hold my bodyweight more easily. My primary focus wasn’t training so I didn’t do lots of research with respect to it. I just went along with all the myths pushed by society. Towards the end of 2011, I realized my 30th birthday was coming up, and even though I wasn’t in bad shape I knew I wasn’t at my best. I decided I would get really serious about training/nutrition and make sure I was in the best shape of my life by the time I hit 30.
How do you stay so motivated? What drives you?
What has always helped me stay motivated is taking ownership in my small steps of progress. So many people start a new journey and require encouragement/validation at every single step of the way. Once the people they run to for approval lose interest, get tired of hearing about it, or think their ego needs to be put in check because their actually making headway, their support system is gone. And then they lose motivation to continue. Nobody can want this for you, more than you! If you hit a new PR there shouldn’t be a NEED to go run out and tell anybody. You have to be proud of it regardless of how small the step forward. That’s YOUR step forward, and nobody can take it from you. Eventually, all those steps forward add up, and you’re doing great and amazing things.
The thing to remember is this:
“If you can’t reach your goals without the validation and support of other human beings then you don’t deserve to succeed.” – Roosh
What has been the hardest obstacle for you to overcome?
There have been plenty of hardships, setbacks, etc. when it comes to my fitness journey. There are always going to be obstacles and reasons why anyone shouldn’t bother to try to excel. But the hardest obstacle/challenge is to not focus on the obstacles, and keep your eyes on the prize. That’s always the hardest thing to overcome. Not letting obstacles that will inevitably slow you down or take a back stop you from ultimately achieving your goals.
What does your current training schedule/program look like?
I’m currently running Layne Norton’s P.H.A.T (Power Hypertrophy Adaptive Training). I’ve modified the program a bit from the original version that I was first introduced to about a year ago. My current split looks like this:
Day 1 – Upper Body Power
Bent Over Rows – 5 sets of 3 – 5 reps
Weighted Wide Grip Pull Ups – 2 sets of 8 – 10 reps
Rack Chins – 2 sets of 8 – 10 reps
Flat Bench Press – 5 sets of 3 – 5
Incline DB Press – 2 sets of 8 – 10
Cable Flies – 2 sets of 8 – 10
DB Shoulder Press – 5 sets of 4 – 6
Lateral Raises – 2 sets of 8 – 10
Day 2 – Lower Body Power
Full Squats – 5 sets of 3 – 5
Paramount Squat (Hack Squat variation) – 2 sets of 8 – 10
Sumo Dead lifts – 5 sets of 3 – 5
Single Leg Lying Curls – 2 sets of 8 – 10
Standing Barbell Calf Raises – 5 sets of 6 – 8
Day 3 – Rest
Day 4 – Chest/Back Hypertrophy
Bent Over Rows – 5 sets of 8 – 12
Flat Bench Press – 5 sets of 8 – 12
Rack Chins – 2 sets of 8 – 12
Incline DB Press – 2 sets of 8 – 12
Seated Cable Row – 3 sets of 8 – 12
Hammer Chest Press – 3 sets of 12 – 15
Straight Arm Push Downs – 2 sets of 12 – 15
Cable Flies – 2 sets of 12 – 15
Day 5 – Legs Hypertrophy
Full Squats – 5 sets of 8 – 12
Paramount Squat – 3 sets of 8 – 12
Stiff Legged Dead Lifts – 5 sets of 8 – 12
Single Leg Lying Curls – 3 sets of 8 – 12
Standing Barbell Calf Raises – 5 sets of 8 – 12
Day 6 – Shoulders/Arms Hypertrophy
Arnold Press – 5 sets of 8 – 12
Lateral Raises – 2 sets of 15 – 20
Bent Over DB Reverse Flies – 3 sets of 12 – 15
Alternating DB Curls – 3 sets of 8 – 12
Concentration Curls – 2 sets of 12 – 15
Preacher Curls – 3 sets of 8 – 12
French Press – 3 sets of 8 – 12
Cable Pushdowns – 3 sets of 8 – 12
DB Kickbacks – 2 sets of 15 – 20
Day 7 – Rest
Give us a breakdown of your daily diet.
My diet is pretty flexible, though I tend to end up eating the same things out of convenience, and I try to focus a few principals. First, I want to hit my calories for the day. Secondly, I want to hit my macro percentages for the day, and finally, I want to make sure I get enough fiber and micronutrients in my diet. Here’s a typical day:
Apple Cinnamon Oatmeal
Protein Shake (Whey/Casein Blend)
Fiber One Brownie
8 oz. of Chicken Breast
Vanilla Almond Brand Cereal
Fish or Pork
Cheesy Broccoli Rice
Creamy Peanut Butter or Almonds
Do you take any supplements to reach your fitness goals?
Whey Protein (ON)
Casein Protein (ON)
Multi Vitamin (Solgar’s)
Beta Alanine (ON)
Citrulline Malate (Prima Force)
What is your single biggest “Fitness” related accomplishment?
I would have to say my fitness channel on youtube. It’s really great to be able to help others avoid the mistakes I made when I first got into training. I never could have predicted for it catch on as it has, but I’m extremely grateful for all the support.
Shout out to the OUN2RAGE!!
Is there anyone in the fitness industry you look up to?
In terms of physique, Lazar Angelov was who inspired me to really get serious about fitness and my physique in general. Him and Ulisses Jr. have what I’d consider the ideal physique.
In terms of knowledge, the guys over at Team 3DMJ always giving out great fitness related advice, and definitely inspire me to keep learning about nutrition and training.
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
I really don’t like how our society has demonized carbohydrates. The idea that certain foods will make you fat regardless of how much you eat overall is something people need to let go of, and realize that their overall food intake dictates how active they need to be in general.
Tips for our readers to achieve their fitness dreams?
Set a goal then fall in the love with the process required to achieve that goal. If you can truly enjoy the process involved in reaching your goal, being consistent will be as natural as breathing. In the end, it’s really all about consistency; because once the habit is formed it’s just a matter of time.
“There is no growth in the comfort zone, and no comfort in the growth zone.”