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Shark
01-21-2009, 10:12 AM
I'm going to keep this short and sweet... I need motivation!

I work pretty much every day from 8ish in the morning through 6:30 at night, no breaks, lunch at my desk. The man is keeping me down.

I am really struggling to get in to the gym or do any cardio so I am coming back to all of you for support. I don't really even know who is left here that I remember or that remembers me but i haven't really worked out in about 8 months.

I am trying to run / bike as much as possible and once i get over this cold i plan to start getting back into lifting as well. I am also trying to really clean up the diet.

I'm going to make an effort to do one thing each day, whether its cardio, lifting, swimming, taking a walk, etc. Some kind of activity each day until i get a grip on things enough to make a real program.

Yesterday:
20 mins treadmill
10 minutes recumbent bike
05 minutes elliptical machine

That's all.

galileo
01-21-2009, 10:34 AM
I don't know what I hate more - you or the fact that you made me visit this site after successfully disappearing for so long...

Probably you.

Shark
01-21-2009, 11:11 AM
Just bookmark this journal. We will revive the old community here. It will be fun... tell Rob. I'm emailing Josh as well.

Shark
01-21-2009, 11:20 AM
Sent PMs to Matt and Zac and Rob...

RBB
01-21-2009, 01:49 PM
good idea, shark. i thought you had disappeared for good. nice to see you're still training, bro. don't the desk jobs suck?

HILL
01-21-2009, 01:59 PM
Alright lads how is every1??

Im still training planning on competing this year hopefully. I still visit the anabolics forum every now and again but it seems the majorty of the board is powerlifting now which isnt my thing. I may start a journal also shark but i will definatly post up some pics if i do compete.

Shark
01-21-2009, 03:56 PM
The worst part about my job is that I stand all day! By the time the day is over I have little or no desire to work out as my legs hurt and i'm usually tired.

I know, excuses excuses!

Hill, it's good to hear you want to compete! Post some pics in here if you want. I will continue to post my progress and encourage others to as well.

Dkalban
01-21-2009, 03:59 PM
I want to eventually compete myself, Im still pretty small though, but a kid can dream cant he.

ZenMonkey
01-21-2009, 04:04 PM
What kinda lifting do you focus on?

Dkalban
01-21-2009, 04:12 PM
who? Me or Shark? B/c I think Shark is more of a bodybuilder.

galileo
01-21-2009, 08:34 PM
who? Me or Shark? B/c I think Shark is more of a bodybuilder.

You're wrong. Shark is a man-tittied fat ass who struggles lifting the beer to his obese girl face.

Shark
01-22-2009, 01:55 PM
Gal is just upset because he's stuck with one vagina for the rest of his life. It's understandable.

Yesterday:
30 mins treadmill

and..... 20 sit-ups on the ball!

Rock out!

BULK_BOY
01-22-2009, 07:22 PM
Gal is just upset because he's stuck with one vagina for the rest of his life. It's understandable.


CLASSIC COMEBACK. Love it mate.:)



As for you being tired standing all day.....is there anyway you can lessen the strain on your feet/legs? I mean, like a really good pair of running shoes? (that's what I use-I walk on concrete all day long) or how about a anti-fatigue mat?

Just suggesting.....................

galileo
01-22-2009, 07:56 PM
CLASSIC COMEBACK. Love it mate.:)


It's a lot better than the numerous penises Shark will partake in over many years to come.

Shark
01-22-2009, 10:43 PM
Lame. I expect more from you, try again.

Tonight I actually picked up teh weightzorz!!!

Incline DB press:
4 X 10
4 X 10
4 X 10
4 X 10

Seat Machine Chest Press:
70 X 8
70 X 8
70 X 8
70 X 8

15 Minutes Uphill Walking on the treadmill.

/End

Shark
01-22-2009, 10:45 PM
CLASSIC COMEBACK. Love it mate.:)



As for you being tired standing all day.....is there anyway you can lessen the strain on your feet/legs? I mean, like a really good pair of running shoes? (that's what I use-I walk on concrete all day long) or how about a anti-fatigue mat?

Just suggesting.....................

I wear a suit and tie every day, or at minimum dress pants and a dress shirt. No tennis shoes go down in my office.

I have been thinking about getting some custom orthodics though...

galileo
01-23-2009, 05:23 PM
I wear a suit and tie every day, or at minimum dress pants and a dress shirt. No tennis shoes go down in my office.

I have been thinking about getting some custom orthodics though...

I got orthotics this year and they were the best investment ever. Make sure you get a pair of stiffer/dress ones and some flexible/sport ones.

I'd also get your leg lengths measured, just in case you have one longer leg (common). That way, the orthotics can correct that and get your hips/back aligned better.

Sidior
01-23-2009, 09:07 PM
Did we not go through this about a year ago lol?

Nice to see you back on the board bro, gl with the goals.

HILL
01-24-2009, 02:47 AM
nice to see you lifting some weights pal.

i say we all post up pics to show how were gettin on. mine is below.

i no i still dont carry anywere near enough muscle mass. this was last september i have bulked for a few months since then and i am now dieting again. hoope to compete once i get anough muscle lol.

27044


get those pics up boys come on.

Shark
01-24-2009, 12:04 PM
Looking great man!!

Shark
01-24-2009, 12:04 PM
Did we not go through this about a year ago lol?

Nice to see you back on the board bro, gl with the goals.

It's possible...

Be supportive!

Blood&Iron
01-25-2009, 11:13 AM
Man, thanks for PMing me Chris. This journal makes me feel a lot better about myself. I've put on a few pounds due to work and various other **** (well, if "a few" equals 20) but I still lift regularly and look about the same in clothes. Shirtless is a bit depressing, though.

I'm keeping a journal (sporadically) over at monkeyisland.lylemcdonald.com (the Mean Forum, not the new pussified version) mainly because none of the old timers that made this place special are left. I recommend migration.

BUt even if you don't I will makes sure I'm watching...and mocking.

Blood&Iron
01-25-2009, 11:15 AM
Lame. I expect more from you, try again.

Tonight I actually picked up teh weightzorz!!!

Incline DB press:
4 X 10
4 X 10
4 X 10
4 X 10

Seat Machine Chest Press:
70 X 8
70 X 8
70 X 8
70 X 8

15 Minutes Uphill Walking on the treadmill.

/End
10lb DBs?

I was going to make fun of you, but now I'd feel guilty. When did you start the chemo anyway?

Shark
01-25-2009, 11:29 AM
That was a typo... it was 40 X 10. That being said, 40 x 10 is still pretty chemo worthy.... :(

Shark
01-25-2009, 08:35 PM
Haven't done **** all weekend except work every day...

Think i'm going to go to the gym tonight but i am fing exhausted.

Shark
01-26-2009, 10:40 AM
Limited access to equipment so same workout last night as the other day. Weights up though!

10 Minutes Uphill Walking on the treadmill

Seat Machine Chest Press:
80 X 10
80 X 10
80 X 10
80 X 10

Incline DB press:
45 X 8
45 X 8
45 X 8
45 X 8

Sidior
01-26-2009, 01:00 PM
Way to get to the gym man. At least you got a session in.

HILL
01-26-2009, 03:07 PM
good lad keep gettin those trainin sessions in. consistancy is key.

Shark
01-28-2009, 06:27 PM
Last night I hit some Leg Press, four sets of 200 pounds. Followed it up by 25mins of uphill walking.

Then I ate like XIAN today... FATTY!

Shame...

Shark
02-02-2009, 11:44 AM
Hit a couple workouts that I did not post.

More importantly I am going to drop carbs for a couple weeks to kick start my weight loss while I am still relativley weak. This was i can lift the pink weights...

Shark
02-03-2009, 10:25 AM
On day two of no carb consumption... started feeling pretty crappy end of yesterday but woke up today and I feel pretty good. Going to hit a long stretch of uphill walking tonight at the gym and some weights to make sure i burn off what's left of the glycogen and i should be in keto tomorrow... we will see.

Shark
02-04-2009, 10:47 AM
Day three, feeling much better. Did a half hour of uphill walking last night, incline 10 and speed 3.5. I should be in KETO or damn near it right now. Down about 5 pounds in 2ish days... mostly water and glycogen.

Shark
02-05-2009, 09:29 AM
Day 4: Here's a quick body weight recap... the induction is working awesome for me as always.

Day 1: 231.1
Day 2: 228.2
Day 3: 224.6
Day 4: 221.6

Didn't hit the gym last night but may be able to go tonight. Looking at some really late nights at work for a while so we will see how that goes but the diet has been spot on. Eating in the neighborhood of 1500+ calories each day. Probably closer to 1700 on most days. All protein and fat and less than 5-10 carbs per day. I should def. be in KETO today but without ketosticks I don't really know for sure. I might order some but it really doesn't make that much of a difference as I am not planning on changing anything for at least another week and a half. I can usually run induction for close to a month so i may end up doing that this time around. We will see.

Booze is going to be the biggest factor and I don't know how i can avoid drinking the next few weeks.

HILL
02-06-2009, 03:23 PM
i reckon you will be in keto mate. i am doing a keto style diet based around dave palumbos info. i am having 300g protein 110g fat from natty panut butter and omega 3. carbs are around 28 and it ook me 4/5 days to reach ketosis now it takes 2/3 after a refeed. i am down 15 pound in 5 weeks give or take.

have been doing cardio 30 mins pre breaky for the last 2 weeks. have been running clen eod for the last 2 weeks as well.

keep it up mate looks like your getting back into it.

Shark
02-07-2009, 11:37 AM
Weight has kind of stopped goign down at ~221. Did not go out drinking last night and hit a morning cardio session (20mins uphill walking) this AM with a bit of weights. Made a huge discovery today that most aged cheeses are lactose free!!! This means that I can have cheese again!

Shark
02-09-2009, 11:38 AM
218 on Sunday morning, hit a good cardio session last night, then i was 219 this morning??

I'm going to stay off the scale for a few days to let things settle. I have been having good uphill walking session that burn around 470 cals each. Also trying to do light full body workouts a couple times a week to maintain muscle mass.

galileo
02-10-2009, 04:33 PM
219, good lord.

Shark
02-12-2009, 10:44 PM
I'm kind of stuck at around 219 or so. I have been consistant with my eating and I exercise 4+ times per week. This is the part where I usually get frustrated and binge on all sorts of carbs and stop working out. I am going to power through this and not weigh myself till next monday morning. We will see what happens.

HILL
02-13-2009, 03:31 PM
get ureself up early and go for a work before breaky. it does wounders

Shark
02-16-2009, 03:27 PM
Jumped up this AM and hit 30 mins of uphill walking before breakfast. I'm going to stick with the diet and do this all week to see if it makes an impact.

dynamo
02-16-2009, 03:44 PM
FWIW I work at least 60 hours a week, majority of it on my feet, I goto school, and I work 3rd shift (11-7) and I still find time to work out 5 days a week. Just push past your lazy side. Once you're in the gym I am sure you feel a whole lot better. Don't burn out. I know I almost did once I started my job, so I just went when I didn't feel exhausted now I am almost used to my schedule and I owe it to not going balls to the wall on day one.

Shark
02-18-2009, 10:57 AM
217!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

HILL
02-18-2009, 03:18 PM
good lad. morning cardio works wounders mate.

Shark
02-20-2009, 11:31 AM
18 days in and I had my first cheat night...

Alfredo pasta and Resse's Ice Cream!!!!

It was glorious.

Shark
02-23-2009, 11:53 AM
Still floating around the 217 mark... was 216.8 this morning. Didn't hit my gym session this AM but will do it after work.

Shark
03-03-2009, 11:44 AM
Still keeping steady and having decent progress. I'm down another pound or so and am sitting just under the 216 mark. Have been pretty consistent with my low carb lifestyle and with my exercise. Had another cheat day over the weekend but getting things back on track now and should be back in KETO by today at the latest. I'm pretty determined to get down to 200 or possibly lower if i can. I am going to try and strip all the fat off that i can and re-evaluate at that point. Weights are light and really just for muscle preservation and cardio is consistent at 30 mins uphill walking 3-4 times a week.

HILL
03-05-2009, 10:35 AM
glad to see that weight coming down mate. 200 is easily achievable for you

Ant
03-07-2009, 03:39 PM
Keep up the good work Shark! Did you take some before pics?

Shark
03-10-2009, 01:17 PM
I hate before pics... I always look fat in them and who wants to take pictures when they look fat???

I am sitting at around 214 right now and my dedication is pretty strong. I am feeling very good about my chances at actually making it down below 200 pounds.

My plan is that once i get sub 200 I am going to add back in carbs (moderate) and start hitting the weights hard with a real workout plan. I want to stay lean this time and put on some lean muscle slowly over time. I am done with high caloric intake bulking.

I am also going to join an MMA gym and start working out there a few times a week as well.

Shark
04-20-2009, 11:47 AM
Update!

Started lifting again yesterday. Got myself onto a good meal plan. Also signed up to start doing spin class a few times a week. I did the low carb for a while and dropped about 16 pounds. Now I'm trying to get back onto a more realistic eating plan and start really lifting again.

I went in and hit a chest session (of course) and it was the saddest thing ever!

Shark
12-08-2009, 10:16 PM
Update again!

Since I just about do this every year, here's the new news. I had to get knee and shoulder surgery in the past 2.5 months and am going in to the doctor on Thursday. If all goes well I should be cleared to start hitting the weights again! This is very exciting as I am really in need of getting back in to the gym.

Hope all is well with everyone else.

Shark
01-03-2010, 11:53 AM
Quick update, I have been cleared for some very mild lifting but have not started yet as I don't want to push anything. Started the new year off at about 235ish when I weighed myself on the 31st, down to 229 this morning. Started on some healthy eating and am going to be in the gym next week for the firsts time in many many months!

Hope all is well with everyone else and Happy New Year!

Shark
02-18-2010, 10:31 AM
I have started lifting again officially! Wheeeeee!

Though its really sad and I'm nothing like where I used to be I am making some small gains and getting back in to the game. Started out with 135 bench press and had to work my way up to four sets of eight reps. Now I'm just starting to hit the 185 on my fourth set for about five or so reps and seeing things getting easier. My strength is def. coming back. My shoulder and knee are both healing nicely and overall I am pretty happy with the results of both procedures. I am in the gym about 4 times a week now and doing a lot more activity on a day to day basis so I some of my routines are starting to get functional again.

Shark
04-05-2010, 10:28 AM
Have been lifting pretty consistently and seeing good gains over the past 6 weeks or so. Now that I am back in a lifting program and have gotten that routine back I am going to start adding in the diet portion of my nutrition/fitness goals.

Currently I am in the gym 4 or 5 days a week, lifting heavy and doing about 12-16 sets per muscle group once a week. My goal is to keep the gym portion consistent and drop some calories / drinking in order to start dropping some pounds.

More than anything I have decided that overall my body (though it likes to sit at about 230) needs to be sitting at about 200. This is evident by a number of things not the least of which is the fact that I am 28 and have already had surgery on both my knees. I need to get my overall health and fitness up so as not to worsen what's already gone wrong.

I am going to start posting diet/workout updates in here much more regularly.

Shark
04-05-2010, 03:17 PM
Here's meal one and two today:

Protein Carbs Fat Calories Check
Meal 1 (8:30)
2 Tortilla 2 23 1.5 113.5
2 Eggs 16 0 8 136
2 Turkey 18 6 2 114
1 Tbsp. EVOO 0 0 10 90
Sriracha Chilli Sauce 0 2 0 8
1 Multi Vitamin 0 0 0 0
Totals: 36 31 21.5 461.5 461.5

Meal 2 (11:30-12:00)
2 Tortilla 2 23 1.5 113.5
2 Turkey 18 6 2 114
3 Mushrooms 3 3 0 24
1/3 Red Bell Pepper 1 3 0 16
1 Tbsp. EVOO 0 0 10 90
Sriracha Chilli Sauce 0 2 0 8
Totals: 24 37 13.5 365.5 365.5

Shark
04-05-2010, 03:18 PM
And my workout today was short and ****ty as I was pressed for time and still hung over from the weekend:

Flat BB Bench:
135 x 8
205 x 7
205 x 5
205 x4

Cable Flys:
60 x 8
60 x 8
60 x 8
60 x 8

Seated Flat Bench Press (+10):
120 x 8
120 x 8
120 x 8
120 x 8

That's all.

galileo
04-05-2010, 06:33 PM
*yawn*

Zac's married. You're as inconsistent as me. We are living in a very odd world.

Shark
04-06-2010, 10:59 AM
It is weird. Not only is he married, but to a woman with sleeve tattoos! Who would ever have guessed that?

That being said, I plan to pick the commitment back up and really apply myself to this thing. Weight yesterday for a start was 233.4 and this morning I was 231.6 so some of the bloat and such is already leaving. Yesterday was also a perfect diet day. I imagine i'll be at 225 in a week or two and then i'll have to start actually earning the weight loss. I wanted to set a goal for myself like your hawaii trip but I am not sure what to use. Not sure when I will be shirtless in public next.

galileo
04-06-2010, 04:27 PM
233? Sweet b'jesus you weigh a lot now.

Hawaii gives me no room to justify any sort of deviation. If I fail to get lean, it will be due to a lack of time, not motivation/consistency.

Shark
04-06-2010, 10:46 PM
STFU! 233 is not THAT much especially considering that I'm not 5'8" like you.

Had a great diet day today, about 2200 cals and good macros. Hit the gym and did a full arm workout bis, tris, and forearms. Did dips, close grip bench, tri-press downs, standing curls, preacher girls, cable curls, couple different types of forearm curls.

Overall pretty excellent.

Shark
04-08-2010, 10:20 AM
No lifting yesterday but diet was pretty much on point. Ate a little too much at dinner as it was my sisters birthday but overall it was good.

Tonight I play kickball which surprisingly is pretty decent cardio. The downside to kickball is that everyone is pounding beers for several hours and then we go straight to the bar to play flipcup for several hours more.

Tonights strategy is the following... drink water out of a metal bottle so people don't know what i am drinking. If asked to share I can simply say that I'm feeling sick and don't want to infect them. Then when we get to the bar I will drink only the beer that is in my flipcup cups which over the course of the evening probably amounts to about 2-3 beers. I haven't had anything else to drink this week and I will adjust my calories today to allow for 350ish cals of budlight to come in to the mix.

Shark
04-11-2010, 08:27 PM
Workouts and diet have been going pretty well this week. Did a little vanity lifting on Saturday night before I went out to the bars... chest, tris, bis, shoulders, etc.

Going to try and really buckle down on this week and see what kind of results i can get.

Shark
04-11-2010, 09:44 PM
Just hit a solid back session... WG Pull Downs, Bent over rows, t-bar rows, seated rows, other seated rows. Overall felt great. Now I get to rock out and take a practice gmat.... awesome!

Shark
04-12-2010, 11:13 PM
Big shoulder lift tonight!

Military machines, other military machines, front raises, etc. etc. etc. Also did some leg presses as I need to start easing back in to lifting legs know that my knee is getting better. Have to get these officially back into the rotation.

Probably ate a bit too much today but still under where I need to be. I am officially starting my major drinking/party cut back as i am starting my GMAT class this wednesday. I am taking two months off from mostly everything to buckle down and get my study on. Have to rock this hard!

Shark
04-13-2010, 10:58 PM
Did some cardio, some bis, tris, and overall had a really good workout again. Diet was pretty good today though I have had a sweet tooth and been snacking on peanut butter. Overall I think the lifting has been really consistent and food has been pretty good as well.

First GMAT class tomorrow... not thrilled about it!

Shark
05-04-2010, 12:54 PM
Things are progressing along nicely. I have switched over to a PSMF with Xian and am doing this for the next couple weeks. I find that its pretty easy to stick too and things are coming along well.

IN the gym everything that also been going well. Strength is up on most lifts other than flat bench (can't seem to budge here) but weight is holding steady so that's not great. This was the reasoning behind the PSMF, get some quick drop to start off. I think I have enough BF that I can afford to PSMF off and on for the next 2-6 weeks without really worrying to much about it.

I hit an upper body day on Sunday which was a machine rotation through Chest, Back, Shoulders, Bis and Tris. Overall everything felt good. I will do a lower body workout and some cardio today. Overall things are progressing along very nicely.

Shark
05-06-2010, 01:04 PM
Still PSMF'ing. I have been ordered not to step on the scale for a while so that should cause all sorts of manorexic drama. Keeping really strict with the diet and still hitting the gym 3-4 times a week. Using an upper/low split right now to make sure that I hit all the muscle groups but my intensity has dropped substantially.

Shark
05-10-2010, 11:53 PM
PSMF is still slamming! 10 days in and down about 10 pounds on the scale. Progress is moving along well. Workouts and diet are consistent and i'm making good headway of my goal of 200 pounds by Vegas.

Could this finally be the year that I get down to 200 and actually look lean?

BULK_BOY
05-11-2010, 07:15 PM
Maybe. If you keep at it.

Persistence. Ya gotta be a persistent bugger. :)

Shark
05-27-2010, 11:22 AM
Haha, you're totally right! I always get discouraged part of the way in but I think this is going to be my year.

I took a week off for work and travel last week and now i'm getting back into the swing of things this week. Current weight this am was 221.8 which is a good total loss from my start of 233.6. I'm really only about three-four weeks in at this point so things are progressing nicely.

Am working out about 4 times a week right now which is going well. Diet is fairly consistent psmf modified via LM. My strength is down on a few lifts right now which is sad but overall I look leaner and am making good progress. Next bench mark will be under 220, then 215 as those are both historical sticking points for me. I have not been under 207 since high school.

galileo
06-13-2010, 09:53 AM
It's been multiple weeks without update. Please share your failures with the world.

Shark
06-21-2010, 10:52 AM
No failures over here poon sauce! I took a couple weeks off for work travel and mental sanity. I am down about 10 pounds and working out really consistently.

Starting back onto the psmf today and hoping to push through about two solid weeks and somewhere around the 215 range. That will be my next benchmark and then i will probably take a little time off again.

galileo
06-21-2010, 06:17 PM
No failures over here poon sauce! I took a couple weeks off for work travel and mental sanity. I am down about 10 pounds and working out really consistently.

Starting back onto the psmf today and hoping to push through about two solid weeks and somewhere around the 215 range. That will be my next benchmark and then i will probably take a little time off again.

I don't believe you one bit.

galileo
08-05-2010, 08:45 PM
Still not believing you.