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View Full Version : The journey to health by Allen Sharkey



sharkall2003
04-24-2009, 06:08 AM
Yeah, I had a bunch of stuff here. Well, I'm gonna eat health and lift big!

sharkall2003
08-12-2009, 11:29 AM
First time doing BGB sine back:

Squats:
1x5 135
1x5 225
1x5 235
1x5 230
1x5 225
1x5 225

Leg Press:
3x8 3pps

Leg Curl:
1x20 90
1x16 110
1x12 130

Hammer Curl: DB's
1x5 45
1x5 45
1x5 50
1x5 55
1x5 60

Cable Curl:
2x8 80
1x8 100

Sidior
08-12-2009, 12:28 PM
Welcome back and best of luck with your new goals.

Sidior
08-12-2009, 12:32 PM
Oh and congrats on the engagement!

Coke
08-12-2009, 02:51 PM
Wish you the best with everything man, props on the academic achievements and the new engagement.

sharkall2003
08-24-2009, 12:03 PM
Pulldown:
1x5 100
1x5 120
1x5 130
1x5 130
1x5 140
1x5 150

Hammer Pull:
1x8 45, 90, 70 per arm

Standing Arnold Press:
1x5 50, 55, 50, 50, 50

Side Laterals:
1x8 15, 20, 20

Standing Pullovers: Pulldowns?
1x10 80, 100, 120

Rear Delt Lateral?:
1x8 20, 20, 20

Abs: decline
3x12

Calves: Leg press
3x12 2pps + 25ps

sharkall2003
08-24-2009, 12:05 PM
Romanian Deadlift:
1x5 135, 185, 225, 225, 225, 275

Leg Press:
1x8 3pps, 3pps, 4pps

Leg Extensions:
1x8 150, 150, 150

CGBP:
1x5 135, 155, 185, 185, 185

Tricep Pushdown:
1x8 80, 100, 120

sharkall2003
08-24-2009, 12:07 PM
Deadlifts:
1x5 135, 225, 275, 315, 225
1x1 365

Bench Press:
1x5 135, 185, 195, 195, 185
1x5 reverse grip 135

Cable Row:
1x8 80, 100, 100

DB Incline Press:
1x8 45, 55, 55

Calves: Machine
3x8 50

sharkall2003
08-24-2009, 12:09 PM
squats:
1x5 135, 225, 225, 235, 225, 225

leg press:
1x8 3pps
2x8 4pps

Leg Curls:
1x8 130
2x8 150 entire stack

Hammer Curls:
1x5 50
1x5 55
1x5 60
1x5 55
1x5 55

sharkall2003
08-24-2009, 12:11 PM
Pulldowns:
1x5 100, 130, 130, 130, 100

arnold press standing:
1x5 45, 45, 55, 55, 55

Hammer pulldowns: per arm
1x8 45, 65, 65

side laterals:
3x8 20

abs:
3x8 crunches

calves: leg press
3x8 3pps 2 second pause at top

sharkall2003
08-24-2009, 12:12 PM
stiff leg deadlifts:
1x5 135, 185, 225, 225, 235, 275

cgbp:
1x5 135, 185, 195, 185, 185

leg press:
3x8 4pps

leg extensions:
1x8 160, 160, 170

tricep pushdown:
3x10 100

sharkall2003
08-24-2009, 12:14 PM
This is today's workout, I was behind so I posted a ton of workouts at once:

Bench Press:
1x5 135, 155, 175, 185, 195

Deadlifts:
1x5 135, 225, 225, 245, 245

DB Incline Press:
1x8 50 , 60, 60

Cable Row:
1x8 100, 120, 160

Decline Abs: 45 degrees
2x8

Calves Machine:
2x8 110

Coke
08-24-2009, 04:54 PM
Good deal on the updates, no doubt you weren't slacking.

sharkall2003
09-09-2009, 12:44 PM
Today's Workout:

Squats:
1x3 135
1x3 185
1x3 225
1x3 245
1x1 275 easy, should have went for 295.
1x3 225

Leg Press:
1x8 4pps
2x8 5pps

Leg Curl:
1x12 110
2x12 150 entire stack

Hammer Curl Standing:
1x5 45
1x5 55
1x5 65
1x5 75 after this set I had spaghetti arms
1x5 35

Cable Curl:
1x8 60
1x8 80
1x8 100

Unholy
09-09-2009, 12:52 PM
Hope to see some more consistent updates in here brah.

Nice to see you around here again btw. Big congrats on the engagement and hope everything is well.

sharkall2003
09-09-2009, 12:58 PM
Yeah, updates have been a little fuzzy, but I'm not missing any days. I'm starting to get those calories in check too. I realized how little I was eating.

Thanks for stopping in.

Coke
09-11-2009, 02:45 PM
Nice job for the legs specifically man.

sharkall2003
09-14-2009, 11:37 AM
Saturday's Workout:

sldl's:
1x3 135
1x3 225
1x3 225
2x5 185

Leg Press High Foot Placement:
1x8 3pps
1x8 5pps
1x8 6pps

Seated Leg Extension:
1x8 190
2x8 230 (entire stack)

CGBP:
1x3 135 wu
1x3 185
1x3 195
1x3 205
1x1 225 breeze
1x1 250 PR!

Overhead Tricep Extension:
1x8 65
1x8 75
1x8 85

Sidior
09-14-2009, 11:43 AM
Keep up with the tracking in here. Great training.

sharkall2003
09-14-2009, 11:43 AM
Awesome workout today:

BP:
1x3 135
1x3 185
1x3 205
1x3 225
1x3 230
1x3 225

Deadlifts: I went beast on this *****!
1x3 225 hook grip
1x3 315 hook grip
1x1 335 hook grip belted
1x1 365 belted switch grip, everything after this is belted and the switch grip
1x1 405
1x1 425 and I believe this is a PR

DB Incline Press:
1x8 65
1x8 80
1x8 65

Barbell Rows:
1x8 135
1x8 185
1x8 210

The 405 dead I was just pumped. I looked at the bar and was thinking "Damn, haven't done this much weight in more than a year." I got really nervous, and then I realized that I was nervous cause I might fail a set. So I just got pumped and grunted and blasted through it. When I was finished I yelled out a big "****, yeah!" hahahah. 425 and I just was tired so I did some other stuff. Jamming to some Korn, Limp Bizkit, and then I switched it to some Kid Rock.

Coke
09-15-2009, 10:59 AM
Awesome day in the gym bro.

sharkall2003
09-15-2009, 11:25 AM
Thanks coke. I'll update later today.

sharkall2003
09-15-2009, 12:35 PM
Today's workout: Good, close to a PR on squats.

Squats:
1x3 135
1x3 225
1x1 275
1x1 315
1x1 325

Leg Press:
1x8 4pps
1x8 5pps
1x8 6pps + 5lbs ps

Leg Curl:
1x12 150 entire stack
1x12 160 entire stack +10
1x10 160

Hammer Curls:
1x5 55
1x5 65
1x5 75
1x5 75
1x5 55

there was a little swing in the curls, but I'm going for strength.

standing cable curl:
1x8 80
1x8 80

Standing fat bar curl:
1x12

patrick3217
09-15-2009, 12:41 PM
The squatting is awesome in here man. I'm workin to get there, great work!!

sharkall2003
09-15-2009, 12:45 PM
Thanks, I'll be checking in on you, too.

Coke
09-16-2009, 08:01 AM
Impressive leg day dude.

Unholy
09-16-2009, 08:52 AM
Very strong lifts in here mang!

sharkall2003
09-16-2009, 09:09 PM
Thanks, guys.

Did some HIIT today. I did 30 seconds at 10mph on treadmill then rested for 30 seconds. Repeated this 10 times. Thought I was going to die.

sharkall2003
09-21-2009, 03:02 PM
Deadlifts:
1x3 135
1x3 225
1x3 315
1x1 365
1x1 385 belted
1x1 405 belted
1x0 455 belted I was about one half inch away from lockout
1x3 315

Bench press:
1x3 135
1x3 185
1x3 210
1x3 230
1x3 235
1x3 225

Barbell Row: non smith
1x8 135
1x8 155
1x8 175

Incline DBBP:
1x8 65
1x8 80
1x8 70

Cardio:
Ten rounds of 30 seconds 8.0-12.0 mph sprints on treadmill
Each sprint followed by a complete rest of 30 seconds. Absolutely no exercise during this period

sharkall2003
09-22-2009, 10:26 AM
Squats:
1x3 135
1x3 225
1x1 275
1x1 275
1x1 315 belted
1x1 335 belted
405 walked out
455 walked out
1x3 245

Leg Press:
1x8 4pps
1x8 5pps
1x8 6pps + 10lbs/side

Leg Curl:
2x12 150
1x8 150- gassed after this

Hammer Curls:
1x5 60
1x5 65
1x5 75
2x5 55

HIIT with sledgehammer for 5 rounds

The 455 walkout was BRUTAL. You guys that squat that kind of weight are badass.

Coke
09-22-2009, 01:32 PM
Good job back-to-back dude, keeping on track.

sharkall2003
09-24-2009, 11:22 AM
Push press/military press:
1x5 bar wu
1x5 95 wu
1x3 115
1x3 135
1x3 145
1x1 165
1x1 190

Lat Pulldown:
1x5 100 wu
1x5 120
1x5 140
1x5 140
1x5 120

Side Laterals:
1x8 15
1x8 17.5
1x8 20

Iso Lat Pulldown:
1x8 45
2x8 55

30 second planks (abs):
10lbs
25lbs

high cable pulls:
1x12 60 each arm
1x12 90 each arm

Cardio:
20 minutes elliptical-burned 270 calories level eight resistence, level 3 incline

Diet was pretty good today:
Calories 2442
Ratios 30/33/36
Fat 82g, Carbs 206, Protein 220

Food included: 1/2 tbspn coconut oil, 1/2 cup oatmeal, 3 eggs, 10 grams fish oil, 6 scoops whey, 1 lb broccoli, 4 tbspn peanut butter, 1 slice cheese, 3slices bread, 2 tbspn homemade jelly,

Unholy
09-24-2009, 11:47 AM
Diets lookin really solid man. A little on the low side calorie wise for your size no?

I'm very impressed by your strength. My lifts are so girly compared to just about everyone on this site.

sharkall2003
09-24-2009, 12:02 PM
I'm not sure if the calories are low. Right now i'm hovering at 249 and I'd like to drop down to 220 at least. I'm not trying to do it too fast either. Just seems like the weight isn't coming off. On non-lifting days its down to 2000.

I'm getting noticeably leaner, but my weight is staying close to the same. I've dropped a total of 11 lbs in 2 months. Trying to incorporate cardio into every workout now.

Thanks for teh strength comment. I'm not even looking to get a lot of strength. Just stay as strong as I am and get leaner and smaller. I'm too big for my liking.

Unholy
09-24-2009, 12:13 PM
Well just to give you some insight. I don't have what you would call a fast metabolism by any means. When I started prepping @24 weeks out I weighed around 208lbs and was 3500/3800 workout/non. My 92.5lb GF eats about 1850/day. Right now I'm starving on ~2050. I think you should try reving up the metabolism somehow.

sharkall2003
09-24-2009, 12:18 PM
Well just to give you some insight. I don't have what you would call a fast metabolism by any means. When I started prepping @24 weeks out I weighed around 208lbs and was 3500/3800 workout/non. My 92.5lb GF eats about 1850/day. Right now I'm starving on ~2050. I think you should try reving up the metabolism somehow.

That's the thing. I'm not hungry and I feel satiated all the time.

I would take caffeine, but with my acid reflux that just messes stuff up...:fart:

I'm not eating after seven because I can't have any food two hours before I go to bed.

You think I should try doing more cardio? up it to 30-40 minutes a day

Unholy
09-24-2009, 12:24 PM
Naw, I don't think more cardio is the answer. I would try to do some HIIT 1-2 x a week followed by 15 minutes of low intensity solid state to cool down. If your going to add more cardio to try to burn fat I would either add morning semi faster cardio. 15g CHO/ 5g BCAA's and then start 20 minutes later. Down some whey in water right after and have your first reg meal 60-90 minutes later. Or if you are set on doing it post workout I would do MISS/LISS Keeping a 125-135 BPM HR. I would also recommend downing some BCAA's or Whey beforehand though. Try messing with your macro nutrients. Drop the fats a bit and up the carbs maybe? Try a 3 day carb cycle? You could also try a low carb approach, ~120g a day and then a carb meal every 3rd or 4th night depending on how your feeling?

sharkall2003
09-24-2009, 12:29 PM
Damn, that's a lot to think about!

Right now when I do cardio my heart range is between 122-138.

What is a 3-day carb cycle?

Unholy
09-24-2009, 01:12 PM
You seem to be in the 2100-2500 range I would try something like this. Day 1 50g F, 300g CHO, 200g PRO
Day 2 70g F, 200g CHO, 225g PRO
Day 3 90g F, 100g CHO, 250g PRO

You can give it a go for a few weeks and see how you like it. See how your body responds etc.

sharkall2003
09-24-2009, 01:19 PM
Basically you ramp up your carbs and then drop them?

Unholy
09-24-2009, 01:35 PM
yessir, but since carbs are protein sparing. You drop your protein accordingly. Fat as well. When your carbs are low, fats are bumped to help with satiety.

sharkall2003
09-24-2009, 02:07 PM
What about carb timing? I'm not a huge carb guy. I feel like I ate a ton of carbs today. You think I could just eat some oatmeal before workout, eat a bagel with jelly afterwards and keep carbs at ~120, ramp up protein intake and keep fat at 90 grams?

Unholy
09-24-2009, 02:48 PM
I eat ~50% of my carbs for the day pre/post workout.

The thing about protein is that after you hit ~1g/lb BW you don't really use the rest for anything besides energy. I am a big fan of low carb approaches but ~120g/day is low enough to be in borderline ketosis. If you are against eating carbs I suppose you could take that approach you mentioned but I would drop fats/prot every 3rd or 4th day and bump carbs to the ~300g range. Keep your hormone levels up and your body burning fat efficiently.

Coke
09-24-2009, 04:21 PM
Good luck with dropping 20 or so pounds, would be a good idea to lose gradually - no doubt you'll find a way.

waverly07
09-25-2009, 05:10 AM
Eat healthy and stay fit and strong.

sharkall2003
09-28-2009, 12:34 PM
Alright, everything went very smoothly at the gym today. Before I went I picked up some chalk.

Deadlifts:
1x3 135
1x3 225
1x3 315
1x1 335
1x1 365
1x1 405

Bench Press: Used Mini bands: resistence goes from 5 lbs to 35 lbs
1x3 135
1x3 135+minis
1x3 185
1x3 185+minis
1x1 205+minis
1x3 225+minis

Barbell Rows:
1x8 135
1x8 185
1x8 205
1x8 235

DB Incline:
1x8 65
1x8 80
1x8 55

Front Dumbell Swing Squat:
This is where I take the db and it goes between my legs on teh way down and I swing it over my head as I go up on the squat
2x6 60
1x8 60

Diet:
1 cup oats, 7 scoops whey, 1 serving monster milk, 3 tbspn homemade jelly, 4 slices double fiber bread, 20 grams omega 3's fish oil (all of this is omega 3's), 3 jumbo eggs, 1 tbspn peanut butter

Macro breakdown:
FAT/CHO/PRO
74, 221, 258

Cals by breakdown:
666, 884, 1032

Total Cals: 2582

Percentage:
25/34/40

Workout was good. I left a little in the tank for deads because I've been hitting them hard. Want to get a little break. Plus I added those squats that work you core very well.

sharkall2003
09-28-2009, 12:36 PM
I know I eat a lot of starches, but most of the starches I eat are very slow burning whole grains with lots of fiber. My intake for fiber today was about 40 grams.

tomv
09-28-2009, 07:51 PM
Hey mate good to see you back posting again. I'm still workin to try and get the body you posted ages ago haha.

sharkall2003
09-29-2009, 06:05 AM
I appreciate you stopping in. In my last journal you stopped in frequently and always were a good motivator. Thank you for coming in again.

I'm not where I would like to be right now, but I think I slow and steady drop in weight will help a lot. Right now I'm losing a .5-1 lb a week with my current diet at MOST.

Just make sure you're eating clean, healthy foods. Also, lift hard and direct. Get plenty of sleep and find what works for you.

Coke
09-29-2009, 08:42 AM
Numbers are looking very nice throughout guy, make no mistake.

BigCorey75
09-29-2009, 09:20 AM
Squats:
1x3 135
1x3 225
1x1 275
1x1 275
1x1 315 belted
1x1 335 belted
405 walked out
455 walked out
1x3 245

Leg Press:
1x8 4pps
1x8 5pps
1x8 6pps + 10lbs/side

Leg Curl:
2x12 150
1x8 150- gassed after this

Hammer Curls:
1x5 60
1x5 65
1x5 75
2x5 55

HIIT with sledgehammer for 5 rounds

The 455 walkout was BRUTAL. You guys that squat that kind of weight are badass.


Why thank you good sir :D

Stumprrp
09-29-2009, 10:09 AM
wow 75's on hammer curls is nasty

sharkall2003
09-29-2009, 12:21 PM
Today's workout: GREATNESS

Squats:
1x3 no bar wu
1x3 bar wu
1x3 135 wu
1x3 225
1x3 275
1x1 315 belted
1x1 340 pr
1x1 350 pr

Zercher Squat: First time ever
1x8 135
1x8 185
1x8 135

Leg Curl:
1x10 130
1x12 150
1x10 160

Hammer Curls:
1x5 55
1x5 65
1x5 75
1x5 65
1x8 30

Cable Curls:
3x8 80

Miscellaneous ab work

Wow, Zerchers are incredibly hard. That's some brutal exercise.

I'm going to increase the volume during workouts and increase calories. Unholy recommended increasing because right now I'm at about 2500 per day. Will bring calories to 3000 per day.

Very happy with the squats. Guy that was judging my squats said I was at least 3" below parallel. So, I'm going to go bigger next week. Probably aim for 365 if I'm feeling good. Weight this morning was 248

Coke
09-29-2009, 04:11 PM
Dayum, squats are getting huge dude.

Virtron
09-30-2009, 12:16 PM
awesome lifting man.

sharkall2003
09-30-2009, 03:33 PM
Today's Diet was pretty clean. I think I need to work on more fibrous vegetables for calories instead of whole wheat bread and oatmeal. Any ideas? I don't have a scale so it's hard to measure


Here's the diet:

1 cup oats
4 scoops whey
5 slices double fiber bread
3 servings muscle milk
1 tbspn natural peanut butter
4 tbspn home made jelly
1 whole egg, 5 egg whites
10 fish oil

fat, cho, pro, calories
77, 282, 259, 2857

By percentage:
24, 39, 36

Morning weight: 247 lbs

tomv
09-30-2009, 05:14 PM
Snacks I have to try and get more fruit / veg in my diet

1 carrot + 3 slices of cheddar (low fat if you want)
or
1 apple + 50g of Natural PB.

Both are good fruit/veggies with plenty of fiber and the cheese + PB are both high in protein and usually have a decent amount of good fats.

sharkall2003
10-01-2009, 11:33 AM
Today's workout: hard

Pullups: assisted with minis
1x5
1x3
1x3
1x3
1x3
1x4
1x2
1x2

Military Press: standing no push
1x5 115
1x5 135
2x5 115
1x5 120

Iso Pulldown:
1x8 45
1x8 55
1x8 60

Side Laterals:
3x8 20

Calf Raises: Leg press
4x12 3pps

2 30 second planks for abs

40 minutes on elliptical burned 571 calories, heart rate range was 127-142

Extremely tired right now from the workout

Coke
10-01-2009, 11:44 AM
Great effort Sharkey.

sharkall2003
10-01-2009, 11:47 AM
Pullups really drained me bad.

tomv
10-01-2009, 08:22 PM
Good work buddy, crazy bugger on the elliptical. LongSlowDistance is not my friend.

sharkall2003
10-09-2009, 04:18 AM
Yesterday's all body workout:

done in this order as fast as I could. was very lightheaded twice.

19 pullups with mini band assistance
50 135 deadlifts
50 pushups
50 bodyweight squats
50 wipers
50 20 lb db clean and press (25 per arm)
25 80lb lat pulldowns

Bike: 10 minutes 100 cals burned

Diet: Well, waht can I say: lower cals (sub 2000), low fat (under 70), carbs high, protein moderate

Coke
10-09-2009, 08:57 AM
Killer stuff there man, I know it looks easier on paper than it was to pull off.

sharkall2003
10-10-2009, 05:41 AM
Killer stuff there man, I know it looks easier on paper than it was to pull off.

Yeah it sure wasn't as easy as I thought it was going to be. It's not a matter of strength for any exercise except the pullups. It's a matter of endurance. You run out of steam because my cardio is bad.

tomv
10-10-2009, 06:54 AM
Looks like a tough workout mate. Might have a crack at some CrossFit WOD's for a little variety every know and then, maybe modify them slightly (easier then programming them yourself haha).

sharkall2003
10-15-2009, 04:10 PM
Sorry about not updating. Started new job. Starts at 5:00am. School afterwards. And started some crossfit stuff.

So, here we go.......

Saturday's workout:
20 prisoner squats
20 pushups
20 jumps 18" box
20 pullups variety: some two minis, one mini, regular, and then two negatives
20 lunges per leg
20 80lb cg pulldowns knees on floor

20 prisoner squats
20 pushups
20 17" box jumps
9 pullups, 11 180 lb lat pulldowns
20 30 lb american swings with dumbell
6 lunges per leg
12 prisoner squats
20 dips between bench

sharkall2003
10-15-2009, 04:11 PM
Monday's workout:

25 pullups with 2 minis
50 135 lb deads
50 squats
50 knee raises
25 35lb db cleans per arm
25 160lb lat pulldowns
15 minutes cycling 108 cals burned

sharkall2003
10-15-2009, 04:13 PM
Tuesday:

21, 15, 9 crossfit workout:

21 Thrusters 45 lb db's
21 Burpies

15 thusters 45lb db's
15 burpies

9 thrusters 20lb db's
9 Burpies

sharkall2003
10-15-2009, 04:16 PM
Today's workout:

20 squats
20 pushups
20 18" box jumps
5 pullups, 20 db swings 35lbs
20 forward lunges
20 lat pulldowns 180lbs knees on floor

20 squats
20 jumps
20 pushups
20 db swings 35 lbs
20 forward lunges
20 lat pulldowns 200 lbs knees on floor

20 squats
20 jumps
20 pushups
20 db swings 35lb db
12 squats, 8 thrusters with 15 lbs db's
20 lat pulldowns 200lbs knees on floor

sharkall2003
10-15-2009, 04:16 PM
Diet has been consisting of protein shakes, couple eggs, oatmeal, grape nuts, bananas blueberries, walnuts and that's about it.
pretty bland but I like the food, it doesn't get boring and it's healthy

Coke
10-15-2009, 04:43 PM
Super update(s) dude, tons of rounds as of late.

tomv
10-15-2009, 05:25 PM
Good to see you're staying on track with the diet and enjoying your training mate.