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sharkall2003
08-01-2006, 07:46 AM
Finally decided I would start my own online journal. I have been keeping one in a notebook, but I have came to the conclusion that I could probably have some nice opinions, suggestions and comments if I allowed others to see what I do. So here it goes:

Yesterday was chest day with minor emphasis on biceps. The chest workout was incredible and I had an awesome burn during and after the workout.


Flat BP:
1x12 155
1x8 175
1x7 175
1x5 185
2x2 205
RTF(15) 135

All sets were given a 30 second to 1 minute break.

Flat DBBP:
1x4 60
1x7 60
1x9 60
1x8 65
1x5 65

I know the reps are a little off, but I most likely wasn't hydrated well enough because I forgot my water bottle so trips to the water fountain across the YMCA was not happening ever 25 seconds.

Incline DB Press:
1x10 55
1x8 60
1x8 65

Flys:
1x8 25
1x8 30
1x7 30

Dips:
2x5 bw+30
1x8 bw

After the dips I was crushed. I could hardly move my arms and I couldn't touch my elbows together. I could also hardly move my arms over my head.


EZ Bar Curls:
2x8 60

Bicep Curls:
1x15 40

Overall the workout was good for how my health is doing at the moment. I have came down with a cold that has been lasting much longer than expected. I also have laryngitis, an ear infection, and I strained my back and gastrock in the last two weeks.


I took measurements and I came up with:

Chest: 41.5"
Arms: 17"
Forearms: 14"
Quads: 26"
Calves: 16"
Waist: 35"
Neck: 16"

KingWilder
08-01-2006, 07:48 AM
glad to see you're starting a journal...I'd say starting one has kept me motivated if nothing else. It's also just great when you reach a goal and people are there to congratulate you.

workout looks good, esp. for only giving yourself 30-60sec rest.

WBBIRL
08-01-2006, 07:54 AM
Why the rep schemes brotha??? Not questioning your knowledge, but im just curious as to why you would do it like that??

Also, starting a journal is a good idea... even though I have not got the "help" I thought I would. I figured that with a few peoples help I could tweak out my routine to maximize my training efficency and be blowing up like a house by now. Dont get me wrong, and people who have helped me please dont take that the wrong way. The reason I wasnt able to get that perfect solution I wanted is because you have to find what works best for you.

I mainly do it as a way to keep track of past workouts, and I put my entrys into a text file every day incase WBB would be down when I wanted that info or incase some of the database was lost.

One other thing about your training methods, are you doing a split or routine of any kind?? I suggest baby got back if your not, its kicking the crap out of me.

sharkall2003
08-01-2006, 08:04 AM
Why the rep schemes brotha??? Not questioning your knowledge, but im just curious as to why you would do it like that??

Also, starting a journal is a good idea... even though I have not got the "help" I thought I would. I figured that with a few peoples help I could tweak out my routine to maximize my training efficency and be blowing up like a house by now. Dont get me wrong, and people who have helped me please dont take that the wrong way. The reason I wasnt able to get that perfect solution I wanted is because you have to find what works best for you.

I mainly do it as a way to keep track of past workouts, and I put my entrys into a text file every day incase WBB would be down when I wanted that info or incase some of the database was lost.

One other thing about your training methods, are you doing a split or routine of any kind?? I suggest baby got back if your not, its kicking the crap out of me.


I do a four day split:
Monday: chest and biceps
Tuesday: Legs
Wednesday: off
Thursday: Back and calves
Friday: Shoulders, triceps and abs
Saturday: I consider a day off but I pound my calves into the ground on this day.


Also, the reps were bad because I just started new exercises and I was unsure as where to starts. I was doing WBB Routine one for a while (six months or so) along with strenght training at school. Also, right now I only "pyramid" my bench press because it's weak and then I try and do high rep high intensity on other exercises to build stabilizers and hopefully build a muscle foundation. Also, my reps were off in the beginning because I was taking no breaks and I supersetted right after my benchpress by going right into flat dbbp.

WBBIRL
08-01-2006, 08:05 AM
Nice efforts either way, keep it up.

Stumprrp
08-01-2006, 08:42 AM
dude i hate you! your arms are f-ing huge dude!! im sitting at like 12-15. nice workout

sharkall2003
08-01-2006, 11:05 AM
All legs today. Happens to be my favorite workout day, but I am usually so tired by the middle of the workout that I think other things suffer. That's okay.

Squats (all performed ATF with legs narrower than shoulders):
1x12 135
1x8 185
3x6 205
1x5 225
1x4 225
1x1 245

All performed with approximately 1 minutes rest.

Leg Press:
1x10 270
2x8 360

Leg Extensions:
1x15 80
3x8 110

Calf Raises:
2x15 90

I know it looks as if I have no volume, but I just recently started training my legs maybe a month or two ago. I used to do like two sets of squats and just run to get my leg routine in for the week.

KingWilder
08-01-2006, 11:15 AM
I know it looks as if I have no volume, but I just recently started training my legs maybe a month or two ago. I used to do like two sets of squats and just run to get my leg routine in for the week.


I think your leg workout looks good (esp for only seriously training them for a month or so) and I have to admit, leg day has turned into my favorite as well.

Stumprrp
08-01-2006, 11:16 AM
good leg session

briancurran01
08-01-2006, 12:07 PM
Nice leg work bud...keep it up bro. Will be checking out this journal alot

sharkall2003
08-01-2006, 12:22 PM
Thanks, Brian. I will be checking yours out too. Everytime I am in the gym I think of the guys like you that put in your time and sweat even though you are aching and hurting all over. It's all the motivation I need. I have been told numerous times that when I strained my muscles, got sick, could breath and the works taht I shouldn't go to the gym. But becuase of the crap some have to go through just to stay walking and healthy I use that to make myself better and better. If you guys can come back from reconstructive surgery, car accidents, flu's ect. and still get back to where you started then some small injury isn't going to deter me from pushing out that extra rep.

Natetaco
08-01-2006, 12:30 PM
nice lifting bro, and good to see you have a journal up:clap:

sharkall2003
08-03-2006, 11:18 AM
Went lifting again, although the doctor told me I should probably take a break. Guess what happened!? I broke deadlift records damn near all the way across the board. Booyah! So, here it goes, my journey to be a s.b.

Deadlifts: perfect form and was pounded through. I made sure that I did the sets with an explosion everytime.
1x20 135
1x12 185
1x10 225 PR
1x10 275 PR
1x6 295 PR
cool down 1x6 135

Lat Pulldown:
1x12 50
1x10 100
2x8 110

T-bar row:
1x20 45 this set crushed me. I was already feeling tired after the pulldowns and then I went right into the t-bar rows for a superset.
1x10 90

Shrugs:
1x14 60 lb db's
1x10 75 lb db's

Calf raises:
2x15 50


I still have the virus where I can't talk, hear and my recovery times are about three days long, but I am determined to continue. All this virus is is a boulder blocking my path, and I am going to plow through it.

All in all, my workout was approximately 40 minutes long.

briancurran01
08-03-2006, 08:34 PM
nice work bro...You are already strong just keep pushing and you will reach your goals

sharkall2003
08-04-2006, 01:23 PM
Today I had a crappy workout. It's most likely because I was at the girls house until four o'clock, went and bowled 6 games and so my arms were really suffering. Today was shoulders and triceps and abs, but I neglected my abs a lot today.

CGBP:
1x12 135
1x10 175
1x8 175
1x4 185
1x2 205 assisted last rep

Military Press:
1x12 105
1x8 135
1x6 145
1x4 145

Dips:
1x8 25 lb
1x6 40
1x4 40
1x2 50

Tricep Pushdown:
1x12 100
1x10 120

Cable Crossover:
1x10 90
1x10 100


Yeah, today's workout was by far the weakest workout I have had in a very long time. I was very disappointed and I contribute it to bowling way too much last night, having maybe four hours of sleep and not letting my food settle before I went to the gym. Either way, it was a crappy workout and it won't happen again.

briancurran01
08-04-2006, 01:50 PM
yo bro, gotta take the good with the bad man. Occassionally bad workouts happen. Just go with the flow.

WBBIRL
08-05-2006, 08:06 PM
Well I think your doing to much volume, and you need to round out your routine more.

It might be a bit early to say that, but in general you just have to hit the weights hard and eat.

Arnolds do wonders for the shoulders, as do upright rows.

Like IMO in your first chest workout up there you do WAY too many chest reps. With the proper routine as well, you can eliminate most if not all direct bicep work. I wouldnt go ATF on squats, parallel is fine and will allow you to move more weight which is the key on compound movements.

Just some constructive criticism

sharkall2003
08-05-2006, 08:25 PM
I appreciate the reply, WBBIRL. As of now, I am trying to gain about twenty pounds of lbm and then see where I can go from there.

POWERLIFTER87
08-05-2006, 10:11 PM
Workouts look good to me. I do not think that is too much volume. I've done long periods of high volume, and same with low volume, both have worked well, and there are many ways of training. You have to try out different things to see what works and what doesn't for you. Change things up from time to time. Remember to always listen to suggestions, but if things are working good for you keep doing what you are doing until you get to the point where you have to change your training to get further strength and size gains.

sharkall2003
08-07-2006, 10:37 AM
Chest and Biceps today! Workout was pretty good. I liked the "pump" I got and I haven't taken creatine in two days; ran out of money and creatine, what a bummer. Anyways here's the workout for today:

Chest

Flat BP:
1x12 155
1x8 175
1x6 185
1x4 195
1x2 205
1x4 205 (don't know how I did this when I could hardly get the set before but I was determined to do it)

Flat DBBP:
1x8 60
1x8 65
2x6 70

Incline DBBP:
3x6 65
1x4 65

Dips:
1x10 bw
1x6 bw+25

Barbell Curl: Absolutely no rest inbetween sets
1x15 50
1x10 40
1x8 30


Health: My virus is gradually going away. As of now I have a cough and I spit blood up a few times this morning. I had a lot of phlegm build up in my throat but other than that I am doing great.

sharkall2003
08-11-2006, 10:37 AM
Shoulders, Triceps


Bench Press:
1x12 155
1x8 175
1x6 185
1x4 195
1x3 205

Military Press:
1x12 95
1x8 115
1x6 125
1x4 125

Dumbbell Press:
1x15 30
1x10 45
1x8 35 cool down

Tricep Push Down:
1x12 80
1x8 100

Dips: one large superset
1x8 bw+35
1x7 bw


Sorry I haven't posted my other two workouts this week. They were terrible because I could only finish approximately half of them and they were very weak.

sharkall2003
08-12-2006, 12:07 PM
Had lots of energy today, and because I neglected this weeks leg day due to sickness I did a light squatting routine.

Squats (narrow stance, feet approximately 7-9 inches apart)
1x20 135
2x10 155
2x10 165
2x8 175
2x8 185

All sets were performed with a break long enough to catch breath.

Stumprrp
08-12-2006, 12:34 PM
nice past few workouts man

sharkall2003
08-15-2006, 01:32 PM
Monday was chest and bi's, again.

Flat BP:
1x12 160
1x8 180
1x6 190
1x4 200
1x3 210
1x1 215

Flat DBBP:
1x8 65
1x8 70
1x8 75
1x2 80

Incline DBBP:
2x8 65
2x8 70

Dips:
1x6 bw+30
1x6 bw

Barbell curl:
2x15 50

mikej
08-15-2006, 01:59 PM
Monday was chest and bi's, again.
...snip...
Dips:
1x6 bw+30
1x6 bw


Good job today, man. What are you using to weigh yourself down on dips?

sharkall2003
08-15-2006, 02:05 PM
I use a dip belt with a 30 lb dumbbell attached to it. I usually can do a lot more for weighted dips but after starting a pyramid routine I have been getting worn down by the time I want to get to dips.

sharkall2003
08-17-2006, 08:50 PM
I finally did legs today and I am going to do every workout two days behind schedule.

Squats: (narrow stance, atf)
1x12 135
1x10 155
1x10 175
1x10 185
2x10 205
1x8 215
1x4 225

cooldown squat was 1x10 135

Standing Calf Raises:
1x12 235
2x10 235

sharkall2003
08-19-2006, 09:33 AM
Whoa! I think I had a nice back day yesterday. I didn't record it, because I did my workout at about eight at night. Today I did my back, traps and a little bit of ab work.


Lat Pulldown:
1x10 80
1x10 100
1x10 120
1x8 120

Low Pull:
1x10 120
1x10 140
1x8 160

T-Bar Row:
1x10 45
2x10 70
1x12 80 (have no clue how I got twelve reps, but did it)

DB Row:
2x8 50
1x8 55
2x10 60

Shrugs:
2x10 70

Abs (crunches):
3x12



Most of the reps might be different because I am starting to not do deadlifts. They wear me out and I am unable to put a lot of effort in building other parts of my back.

sharkall2003
08-19-2006, 09:59 AM
Yesterday I was pretty pumped. Lately I have been going later in the day and there are many guys that are bigger than I am. Before, when I was going in the morning, there were a lot of women and they would only do cardio but now I am seeing a lot of big bodybuilder guys there; it's awesome. My diet is going very very well, too. Here's yesterday's food list:

Yogurt, banana, three protein shakes (2 cups milk, one scoop whey), six eggs, two gatorades, one peach, two muffins, two pieces of beef jerkey. Currently you could say I am cutting and gaining strenght becuase I have reorganized my routine and it's really shredding the weight off of me. I am doing pyramids and high reps, high amount of sets.

Stumprrp
08-19-2006, 10:02 AM
nice workouts man and glad to hear that you are progressing. i hate when there are bigger guys then me in the gym, but when there is i can out lift them double usually, cept a few on bench, but then again thats all they do is bench lol. keep up the progess man go hard or go home! :D

sharkall2003
08-19-2006, 10:21 AM
Thanks, Rob. I'm working on getting a nice developed everywhere. I'm nowhere near the strongest guy at the gym, but I am one of the youngest lifters there and as time passes I will catch up to everyone and I will be one of the stronger guys........I hope.

sharkall2003
08-21-2006, 10:54 AM
Today was chest and abs. I am not going to train my biceps directly anymore; don't feel I need to.

Flat BB:
1x10 185
1x8 195
1x6 205
3x3 215

DBBP:
1x8 70
2x8 75
1x4 80

Decline DBBP: Have never done these before and I swear I thought I was going to rip my shoulders apart.
2x10 50

Incline DBBP: (way too steep, gym rid of the old adjustable incline)
1x8 65

Abs: (incline situp 65 degrees)
1x25
1x10

I felt way more powerful today than I did when I weighed 230 pounds. My lifts are nearly the same as when I wasou 25 lbs heavier.

KingWilder
08-21-2006, 11:56 AM
Nice benching man

I wish I could not have to worry about directly training my biceps...but after my last bulk (of not doing any direct work) and them not growing, I'm not taking any chances this time.

sharkall2003
08-21-2006, 12:12 PM
Nice benching man

I wish I could not have to worry about directly training my biceps...but after my last bulk (of not doing any direct work) and them not growing, I'm not taking any chances this time.

After doing low pulls, and rows, chinups and pullups I could hardly even flex the next day becaues my forearms and biceps were so tight and sore.

mikej
08-21-2006, 12:12 PM
Decline DBBP: Have never done these before and I swear I thought I was going to rip my shoulders apart.
2x10 50


Do you have shoulder problems in general anyway? Are you talking pain? Which part of the shoulder?

sharkall2003
08-21-2006, 12:16 PM
Do you have shoulder problems in general anyway? Are you talking pain? Which part of the shoulder?

Popped my shoulder out in a baseball game, tore the rotator cuff when I was younger, so I have a history of shoulder problems. There was a little bit of pain at the bottom of the rep in the back of my shoulder.

TwiloMike
08-21-2006, 12:44 PM
Nice chest workout! Good to see you journaling.

sharkall2003
08-21-2006, 01:07 PM
TwiloMike- Thanks. I was keeping a personal journal forever, but I figured making a journal on here would be much more beneficial. I could be given advice, suggestions, critiques ect. while I am on here.

sharkall2003
08-24-2006, 09:46 AM
Tuesday's Workout: Legs. It was very low volume because I have a feeling I injured my ankle. At the end of every squat there is an unwanted pain that comes out of nowhere.

Squats:
1x12 155
1x10 175
1x10 185
1x5 185

Leg Press:
3pps 2x10
4pps 2x10




Thursday's Workout: Back, Traps, Abs. Workout went really well. Ate three chicken breasts last night at about midnight along with a pound of potatoes, peppers, and onions in olive oil.

Lat Pulldown:
1x10 90
1x10 110
2x10 125

Low Pull:
1x10 120
1x10 140
1x10 160

T-bar Row:
1x10 55
1x10 80
1x10 90

DB Row:
2x10 60
2x8 65

Shrugs (smith machine, behind back):
1x10 125
1x10 175
1x10 185

Abs (incline):
2x10

mikej
08-24-2006, 09:54 AM
Tuesday's Workout: Legs. It was very low volume because I have a feeling I injured my ankle. At the end of every squat there is an unwanted pain that comes out of nowhere.

Do you know how you injured it, or did it just start hurting out of the blue? When you say at the end of every squat, do you mean at the bottom, or at the top?

sharkall2003
08-24-2006, 09:59 AM
Do you know how you injured it, or did it just start hurting out of the blue? When you say at the end of every squat, do you mean at the bottom, or at the top?

It hurts at the end of every squat, and I have no clue how I hurt it. I figure just going light would give it some rest and by next week i'll be back to regular volume.

sharkall2003
08-25-2006, 11:16 PM
Awesome workout today. I had a 24 oz steak, one sweet potato, a lot of mushrooms and a half gallon of gatorade a few hours before workout.

Today was shoulders, triceps, and I guess you could say chest.

Bench Press:
1x10 180
1x8 190
2x6 200
2x4 205
2x3 215

Shoulder Press:
1x12 95
2x5 115

Dumbbell Press:
1x12 35
1x8 40
1x8 45
2x8 50

Upright Row:
1x12 40
1x8 60
1x8 70

Shrugs:
2x10 135
1x8 155

sharkall2003
08-31-2006, 09:59 AM
Monday: Chest, Abs

Bench Press:
1x10 180
1x8 190
1x4 200
1x4 205

Iso Bench Press:
1x12 90
1x8 110
1x8 120
2x6 140

DBBP:
1x6 50 (dead tired)

Incline Bench:
1x10 95
1x8 115
1x8 135

Pec Fly Machine:
1x10 100
1x8 160
1x8 165
1x8 170

Abs:
1x10

sharkall2003
08-31-2006, 10:00 AM
Tuesday: Squats. These are all I did. Not many and just didn't have any energy.
Squats:
1x12 135
1x10 185
1x10 205
1x8 215
1x12 155

sharkall2003
08-31-2006, 10:02 AM
Wednesday: Calves, Traps, ABS

Calf Raises (SM): I didn't take off for support
1x15 225
1x15 275
1x15 315
1x12 225

Shrugs Behind Back (SM): Not taking in consideration of support
1x12 135
1x12 225
1x10 275
2x12 225

Abs: Inline situp
1x12
1x10

Stumprrp
08-31-2006, 10:19 AM
nice past few workouts big man

sharkall2003
08-31-2006, 10:49 AM
Hey, Stump, when you gonna start that bulk. We'll have a race to 250.

Stumprrp
08-31-2006, 10:59 AM
250 LOL iono man just gonna eat alot and lift heavy

sharkall2003
09-03-2006, 01:18 PM
This is Friday's workout. I only made four workouts this week because of stress related issues and I'll be on track starting today, Sunday.

Back:
Lat Pulldown:
1x12 100
1x10 120
1x10 130
1x8 140

Low Pull:
1x10 120
1x10 140
1x10 160

T-Bar Row:
1x10 80
1x10 90
1x10 110

DB Rows:
2x10 60
1x10 65
1x6 70

I know I probably do too many reps but I like high reps. I just like the workouts better and I was always taught to keep rep range between eight and twelve reps, so I rarely go below that.

sharkall2003
09-19-2006, 10:00 AM
Last night I started a five by five benchign routine: not a lot of volume, but damn was I worn out by the end.

Bench Press:
3x5 205
2x5 210

Incline Dumbbell Press:
3x6 65

Isometric Bench press:
1x12 90
1x8 140
1x8 150
1x8 90

sharkall2003
09-19-2006, 10:02 AM
I also started the smolov squatting routine last week so I am on week two of that. Last week, becuase I had my wisdome teeth pulled out the previous Friday, I cut out everything else and focused only on legs.

For now on my schedule will be:

Monday: Chest
Tuesday: Legs
Wednesday: miscellaneous
Thursday: Back
Friday: Shoulders
Saturday: Legs
Sunday: Off

sharkall2003
09-20-2006, 09:20 AM
Tuesday's workout: Legs

Squats
7x5 200

Leg Extensions:
1x8 100
1x6 120
1x6 130

Calf Raises: Tried somethign new. It's called a set of 75 and you do it every couple montsh for somethign different. All you do is put some weight on the calf machine and do it 75 times. You can stop at 20 and then take a couple second break to let cramping go down and then you have to just keep doign them until you hit 75 reps.

75 reps at 90

sharkall2003
09-23-2006, 08:29 AM
Thursday's workout: Back

Lat Pulldown:
1x6 140
3x8 120

Deadlift:
1x10 135
1x8 155
1x6 185
1x6 205

T-bar row:
1x6 90
2x6 115
1x6 135

Low Pull:
1x10 100
1x8 120
1x6 120

sharkall2003
09-23-2006, 09:40 AM
Saturday's workout:

Squats:
10x3 215

Leg Extensions:
1x8 125
3x8 145

Calf Raises:
4x10 90

Coke
09-25-2006, 05:03 AM
That is some nice stuff focusing on the legs a little more, you are bound to make headway with this plan Allen.

McIrish
09-25-2006, 09:06 AM
hey shark, any reason youre doing well below your own personal best on deadlifts? youre a good solid 80-90 lbs below where you were at before, no?

sharkall2003
09-25-2006, 09:50 PM
Cocoa-- Thanks, i'm working my legs off.

McIrish-- I haven't attempted a deadlift in over a few weeks and just want to work on perfect form before going any heavier.

sharkall2003
09-25-2006, 09:53 PM
Monday's workout: Chest, arms since they are worked in every benching exercise.

Bench Press:
3x5 205
1x5 210
1x4 210

Incline Bench Press:
1x5 135
1x5 155
2x5 165
1x4 170

Flat DB Bench Press:
1x6 65
2x6 70

Pectoral Fly (machine):
1x12 135
1x12 145
1x8 150

Coke
09-26-2006, 05:38 AM
Fine benching sets, good chest work.

sharkall2003
09-26-2006, 07:07 AM
Fine benching sets, good chest work.


Thanks. I hardly ever do incline benching, so I am incorporating it into my exercise for the mass building rationale behind it.

sharkall2003
09-26-2006, 08:36 PM
Tuesday's workout: Legs

Squats:
4x9 185

Leg Extensions:
1x12 120
3x8 140

Calf Raises:
2x12 90
2x12 100

Coke
09-27-2006, 06:31 AM
Ace leg session with the high reps and all bro...you appear to go for high reps every effort and that is great.

Stumprrp
09-27-2006, 12:43 PM
nice job big man

sharkall2003
09-27-2006, 12:54 PM
Thanks, i'm working on getting big. I know I am, because I have about four new stretch marks. It's some pretty cool stuff. I'm tired of all these really small ones though. I'm waiting for a gigantic one to rip across my chest. Hahahah.

Stumprrp
09-27-2006, 01:07 PM
haha, the weightlifting ones arent as bad as fat ones mine are finally fading 1 year later

sharkall2003
09-27-2006, 01:41 PM
haha, the weightlifting ones arent as bad as fat ones mine are finally fading 1 year later

Yeah, I got mine from a 45 pound bulk. Hurt the confidence for awhile then I took off my shirt one day and a few women said that I looked really good and after that I said "who gives a **** about stretch marks" Now I am on a permanent bulk until I reach the strength I want to be at.

sharkall2003
09-28-2006, 08:55 PM
Thursday's workout: Back

Lat Pulldown:
1x8 120
1x8 140
1x6 150
1x8 150 PR

Deadlifts:
2x8 225
1x6 275

T-Bar Rows:
1x10 90
1x8 135
1x6 135
1x6 145

Shrugs (barbell):
1x14 135
2x10 205
1x8 275

DB Rows:
3x8 60

Farmer's Walk:
Walked until db's fell out of hands. 75 lb dumbbells.

Stumprrp
09-28-2006, 09:31 PM
nice workout man! yeah it seems alot of girls like the bulky look which is a plus for a power lifter / sheer mass guy like me, i like the cut look but not as much as the bulk / power.

hows your diet looking?

sharkall2003
09-28-2006, 09:37 PM
nice workout man! yeah it seems alot of girls like the bulky look which is a plus for a power lifter / sheer mass guy like me, i like the cut look but not as much as the bulk / power.

hows your diet looking?

I just eat a lot of meat, eggs, cheese, fruit and peanut butter. Drink lots of vitamin d milk. I'm consuming 3k or more a day.

Yeah, it seems that girls do like the bulky look, which is good for us. Hehehe.

McIrish
09-29-2006, 03:04 AM
I just eat a lot of meat, eggs, cheese, fruit and peanut butter. Drink lots of vitamin d milk. I'm consuming 3k or more a day.

Yeah, it seems that girls do like the bulky look, which is good for us. Hehehe.

You're bulking on only 3k a day, Shark? No wayyyy man, I weigh about 50 lbs less than you and I bulk on somewhere just around that (3200 or so, I think, but I can't count at present). I say throw another 2-3 tbsp of natty PB on daily and you're set. :thumbup:

sharkall2003
09-29-2006, 06:08 AM
You're bulking on only 3k a day, Shark? No wayyyy man, I weigh about 50 lbs less than you and I bulk on somewhere just around that (3200 or so, I think, but I can't count at present). I say throw another 2-3 tbsp of natty PB on daily and you're set. :thumbup:

I'll get to it. I'm still trying to adjust to the newfound lifestyle.

sharkall2003
09-30-2006, 09:05 AM
Friday's workout: Shoulders.

Shoulder Press:
1x8 115
2x6 135
1x6 140 PR

DB Shoulder Press:
2x8 50
2x8 55

Upright row:
1x8 70
1x8 80
1x8 90

Next weeks shoulders will be much more difficult. I haven't performed a shoulder workout in a month or more. I have been so terribly busy and I had a lot of undwanted circumstances arise on these few previous weekends.

sharkall2003
10-03-2006, 01:01 PM
Monday's Workout: Chest

Bench Press:
2x3 205
4x3 210
2x3 215
1x3 220
1x2 220

Incline BP:
1x3 155
1x3 175
1x3 180

rookiebldr
10-08-2006, 06:46 PM
After the thanksgiving feast ;) you must be doing some workout... time for a bump. :p

sharkall2003
10-29-2006, 06:03 AM
Friday Morning workout (6:00am):
Bench:
1x8 205
1x8 215
2x6 215

Farmers walk with 75's.

Powerclean:
Did 15 altogether at 155 lbs.

sharkall2003
10-30-2006, 09:06 PM
Back in the game.

Monday's workout: Chest, shoulders

Bench:
1x12 135
2x8 205
1x6 210
1x7 205
1x12 135

Cleans:
a lot with 135 lbs

DB Bench:
1x12 50
2x12 56

Shoulder Press:
2x8 50
1x6 50

sharkall2003
11-01-2006, 10:39 AM
Just had 16oz of Vitamin D milk, glass of OJ, 4 bagels, half a container of cream cheese, chunk of cheese and going to deadlift. HOpefully I hae some energy.

sharkall2003
11-01-2006, 12:02 PM
Today's workout: Back

Deadlifts:
1x3 135
1x8 225
1x8 245
1x8 264
1x6 295
1x4 315
1x8 225

Lat Pulldown:
1x8 90
1x6 120

Lat Pulldown: Different grip then the first
2x12 120

Stumprrp
11-01-2006, 12:24 PM
nice workout and sweet pre workout meal

sharkall2003
11-01-2006, 12:29 PM
Thanks. I'm just going to eat, eat, eat and eat some more. I"m tired of being weak. I changed up my grips, worked on my form for the last few weeks and have been cutting down from six days a week of workouts to 3-4. Now I am making progress again.

Stumprrp
11-01-2006, 12:30 PM
cool dude, i wish i could eat and eat, i would get really big and stronger but, id be over 20% BF, lol.

Coke
11-02-2006, 05:51 AM
Gonna be on a roll this month bulking up and all...in full effect with the back work.

sharkall2003
11-16-2006, 09:18 PM
Thanks, guys. Been really busy, so I accidentally forgot to update. Here's todays leg workout:

Squats and more squats:
1x12 135
3x8 190
3x6 210
2x4 230

Leg Press:
1x8 3 pps
1x8 4 pps
1x8 5 pps

sharkall2003
11-16-2006, 09:19 PM
Gonna be on a roll this month bulking up and all...in full effect with the back work.

oh yeah, this bulk is going until I hit atleast 235. Right now I am 226, so I will be going up and up and up. I actually like it. I have a little guy now, but that's okay. I can always do a cut again.

sharkall2003
11-16-2006, 09:20 PM
cool dude, i wish i could eat and eat, i would get really big and stronger but, id be over 20% BF, lol.

I'll be at over 18% for sure. I'm probably sitting at 16-18% right now, at least.

mickyjune26
11-16-2006, 10:51 PM
good work on the squats and deads. That's a lot of volume.

Coke
11-17-2006, 05:29 AM
Need to change your sig Sharkey, you're way past 210lbs now that you're sitting at 226...take it up bro, good plan.

Nice leg session with the squats and leg presses.

sharkall2003
11-17-2006, 05:56 AM
Yeah, I'm just going with the big exercises and lots of volume. No reason to short change myself. I'll probably actually get more volume in there as I continue bulking.

Stumprrp
11-17-2006, 06:18 AM
damn owning me im at 214, lol, but im 5'8 :D

sharkall2003
11-17-2006, 06:19 AM
damn owning me im at 214, lol, but im 5'8 :D

Ha, well, I have a way to catch up to your strength. I just need to find a routine that I like.

Stumprrp
11-17-2006, 06:36 AM
search Westside for bodybuilders, its a fabulous routine, i made minor changes to mine but the one he posts is great

sharkall2003
11-17-2006, 07:29 AM
Breakfast: 6 eggs, two slices of cheese, some butter and a glass of milk. 1000 cals.

Lunch: 2 cans of tuna, four slices of bread, 20 oz orange juice: 820 cals

Dinner: Grandma's spaghetti with two slices of garlic bread. Who know's how many calories, but I had two heaping bowls of it. So, it had to be atleast 700. Plust bread: 300 so Another thousand. Had lemonade, too. Probably a 1200 calorie meal. 1200

3k for calories today.

sharkall2003
11-17-2006, 11:24 AM
Chest and a little bit of traps and back

Bench Press:
1x10 135
1x10 185
1x8 195
1x8 195

5x5 205

1x12 135 cool down and barely made this set I was so drained

Shrugs: on machine
1x10 225
1x10 315
2x10 405

Lat Pulldown:
2x10 120
1x8 120

Stumprrp
11-17-2006, 12:19 PM
5x5 @ 205 is excellent and quality calories, iono why people have a hard time eating 4000 clean, a 1lb steak is like 1000 lol.

sharkall2003
11-17-2006, 12:23 PM
5x5 @ 205 is excellent and quality calories, iono why people have a hard time eating 4000 clean, a 1lb steak is like 1000 lol.

Thanks, big guy.

Coke
11-18-2006, 04:45 PM
Nice job on the chest, back & traps dude.

sharkall2003
11-20-2006, 10:36 PM
Chest, and chest only.

Bench Press:
1x12 135
1x10 185
1x10 205

5x5 215

1x12 135

DBBP:
1x8 55
1x8 35

The last four sets of my entire benching workout today had no breaks at all in between.

I weighted myself: 230. Wooohooo. I don't know how much longer I will keep bulking. All I know is my numbers keep going up and I like it!

Coke
11-21-2006, 04:41 AM
Hang on to get more pounds on the bulk as planned, it will serve you well no doubt...good concentrated chest work.

Stumprrp
11-21-2006, 04:50 AM
wow owning me in weight still dude haha nice

WBBIRL
11-21-2006, 05:58 AM
Bulks seem like more fun then a midget running track, and your doing good in here man. I know personally that my strength takes off like a rocket when I put on weight, keep bulking!

sharkall2003
11-21-2006, 09:29 AM
Yeah, bulking is awesome. I like looking bigger and bigger everyday. I was going to stop at 230, but I'll probably just eat big, lift big and see where that takes me in the next year or so.

sharkall2003
11-28-2006, 01:08 PM
Sorry I haven't updated. I just got food poisoning and haven't been able to eat for the last few days, let alone lift.

WBBIRL
11-28-2006, 01:11 PM
Sucks, I only had it once but it felt like I wanted to barf up my entire midsection for 2 days on end.

Get well soon, that **** sucks for damn sure

sharkall2003
11-28-2006, 01:32 PM
Thanks. I can drink Gatorade and that's about it. I had a pork sandwich yesterday and that feels like it's still digesting. I had a protein shake but I have been burping for the last six hours since I drank it. I feel like I am going to throw it up too.

sharkall2003
12-02-2006, 08:38 AM
Okay, since I had food poisoning and lost some weight I am officially starting my cut. All that means is I will be lifting with higher reps, more sets, eating less food and bringing in some cardio. Hope to be about 200 lbs or so. Starting today, right now. I had two bowls of stirfry and I am going to work then hitting the weights since I haven't been there in a week. Going to do a few sets of squats, few sets of bench, few sets of deads, leg presses, and then walk/jog for 30-60 minutes.

Stumprrp
12-02-2006, 08:44 AM
glad you feel better but doing high reps and more sets is bad for cutting, you will lose strength, life heavy and short, heavy as possible to preserve your muscle and strength

sharkall2003
12-02-2006, 08:47 AM
glad you feel better but doing high reps and more sets is bad for cutting, you will lose strength, life heavy and short, heavy as possible to preserve your muscle and strength

Higher reps means not going past 8 except on warm up sets. :)

Stumprrp
12-02-2006, 08:51 AM
oh ok haha 8 is ok, thats even cardio to me sometimes lol. what were the final bulk gains? strength measurments weight?

sharkall2003
12-02-2006, 09:05 AM
oh ok haha 8 is ok, thats even cardio to me sometimes lol. what were the final bulk gains? strength measurments weight?

I gained over 20 lbs on my 5x5's on bench, and my squats went up quite a lot. I don't have all the numbers, but I know i gained over 30 lbs. But I want to be lean again. I miss being "stronger" and lean.

Stumprrp
12-02-2006, 09:27 AM
haha UH OH here comes the ratio bullcrap!

sorry i cant stand when people use ratios, if your stronger your stronger, but i can feel you, im started to get a little heavy also but my strength is just so much higher.

if i ever want to compete strongman one day im gonna have to weight at least 250 lol.

sharkall2003
12-02-2006, 03:04 PM
haha UH OH here comes the ratio bullcrap!

sorry i cant stand when people use ratios, if your stronger your stronger, but i can feel you, im started to get a little heavy also but my strength is just so much higher.

if i ever want to compete strongman one day im gonna have to weight at least 250 lol.

Don't worry, Rob, I'm not about the ratios. I just want to have an ideal physique, and right now I am far from mine. Of course, strength will suffer, but that happens during any cut. I want to look like a Greek God, but with a little more "god" in there and not so much Greek. I don't use the ratio thing because it's ridiculous. When you get down to the nitty gritty almost always larger guys are more powerful. That's just how it is.

And how did I use a ratio? I said my stats went up 25 lbs on a 5x5. I have no clue how much my max went up. I've done 240 for a set of three and that's about all I know. I'm not going to use any calculator or anything to figure out how much I could *possibly* do.

Stumprrp
12-02-2006, 10:28 PM
nah you didnt you said i miss being stronger and lean, lol.

sharkall2003
12-02-2006, 11:29 PM
Yeah, I meant than the average person and still being lean. It might have came out wrong, that's all.

Stumprrp
12-03-2006, 06:32 AM
and dont let it happen again silly

=D

sharkall2003
12-13-2006, 09:19 PM
Back again, guys. I have been super busy with the two schools i'm trying to juggle at the same right now along with work, Christmas shopping, some family issues and crap like that. So I have missed a few workouts, but I got in again. I feel like crap for always missing. I didn't miss for over seven months straight, and now I have missed a lot lately.

I did a simple dumbbell workout.

DBBP:
1x8 60
1x8 65
1x10 75
1x8 80
1x8 85
2x6 80

Incline DBBP:
1x5 60
1x6 60
1x8 60
2x10 60

Shoulder Press Dumbbells:
1x6 45
1x8 45

I couldn't get anything else in because the gym closed.

Coke
12-14-2006, 05:41 AM
Shiat, after persistent sessions over 6 months, it'd be time for a break away from the gym...nice pressing.

sharkall2003
12-14-2006, 06:30 AM
There's no excuse for missing, though. I should be there no matter what. I just haven't had the time and my gym closes early. Plus I was doing workouts I didnt' really like. I've always been a dumbbell kind of guy.

Stumprrp
12-14-2006, 07:01 AM
nice to see you back in the gym shark

sharkall2003
12-14-2006, 07:16 AM
Thanks. I don't have a routine again, but it will probably be something high rep, lots of sets. I'm a lot better at building muscle than strength. Unless I have something backwards, but I've always seemed to grow in that 6-10 rep range with moderate weight.

sharkall2003
12-18-2006, 09:14 PM
I had two workouts today. One was "heavier" and one was light. I also incorporated in some cardio too.

Chest and Arms: Workout #1

DBBP:
1x8 65
1x10 75
1x6 85

1x5 80
1x5 85
1x5 80
1x5 80
1x5 80

1x8 55

Incline BP:
1x8 135
1x6 155
1x5 165
1x5 165
1x5 165
1x5 170

Barbell Powercurl:
1x10 50
1x10 70
1x10 70
1x10 80


Workout #2: same thing but lighter, kinda.

DBBP:
1x20 40
1x12 45
1x12 45

BP:
1x12 135
1x12 135
1x10 155

Powercurl:
1x12 65
1x12 65
1x12 65

Abs:
3x12 incline situps

I also walked for 30 minutes for about 1.6 miles.

Today I had two protein shakes, four slices of digiorno pizza and some potato wedges. Also known as **** food.

sharkall2003
12-19-2006, 11:25 AM
Today was leg day and some traps, yay!

Squats:

1x9 175
1x9 175
1x9 175
1x9 175
1x8 135

Leg Press
1x15 3pps
1x15 3pps
1x15 3pps

Shrugs (machine):
1x10 315
1x10 315
1x10 315

Farmer's Walk:
85's one entire time around gym then a drop set to 55's one entire time around the gym. Then I took a 30 second break and did the 55's one more time.

Cardio:
45 minutes on the elliptical. I only did cardio this long because there was this really nice looking chick that I was talking to and I figured it would be worth the extra fifteen minutes of chatting with another gym member.

sharkall2003
12-19-2006, 11:49 AM
I was tired of making stupid ****ing excuses for not getting to the gym. I've let myself get fat and I look like ****. I gained a lot of mass (quality mass at that), but I am carrying way too much fat in the midsection. I'd guess I am at 18% bodyfat or so. Today's diet is clean. I had: protein shake (75 grams of protein), tuna sandwich, six hardboiled eggs, and a bowl of oatmeal with peanut butter.

KevinStarke
12-19-2006, 11:50 AM
Workout lokos solid and that diet sounds great man, real clean. Get back to it boy!

sharkall2003
12-19-2006, 11:58 AM
Thanks, ya big lad. I was pretty pumped with cardio today. That black chick that I was talking to was smokin' hot. She asked me how old I was. She was 25, but she's an area model. She thought I was 23! Wooot wooot.

KevinStarke
12-19-2006, 11:59 AM
Booyah, then let her keep thinking your 23 and ask her out. Chocolate looooooove.

sharkall2003
12-19-2006, 12:01 PM
Booyah, then let her keep thinking your 23 and ask her out. Chocolate looooooove.

Yeah, right. I told her I was 18 and she told me I was a big ass 18 year old. Plus I already have myself a cheerleader. Why would I need a model too? This ivory sure ain't good at pimpin'.

KevinStarke
12-19-2006, 12:03 PM
Haha well at least you have a semi-backup plan should the cheerleader bail on you.

sharkall2003
12-20-2006, 05:26 AM
Thankfully I have today off. I have DOMS like crazy. I can hardly move any one part of my body.

Meal so far today is: 1 cup oat meal, 2 cups milk, 3 tbsp peanut butter for breakfast. I'll make a protein shake by 7:00 so I can head off to my Western Civilization exam. I also have had a chicken breast sandwich. I've also had a grapefruit, too.

sharkall2003
12-21-2006, 02:35 PM
Back day today.

Deadlifts:
1x8 225
1x6 245
1x5 255
1x5 275
1x5 275
1x5 275
1x5 275

Lat Pulldown:
1x10 100
1x10 140
1x10 140

DB Rows:
1x5 55
1x5 60
1x5 60
1x5 65
1x5 65

Farmers Walk:
90's all around the gym and then I did 80's immediately after.

Coke
12-21-2006, 04:33 PM
Great workout Sharkey.

KevinStarke
12-21-2006, 04:52 PM
Awesome volume on those deads man, volume and deads dont mix well with me.

Stumprrp
12-21-2006, 04:55 PM
fresh workout shark

sharkall2003
12-22-2006, 11:03 AM
Shoulders and a little arms:

Shoulder Press (barbell):
1x8 115
1x5 135
1x5 140
1x5 145
1x5 145

Shoulder Press Dumbbells:
1x5 50
1x5 60
1x5 60
1x10 65
1x8 65

Front Raise (barbell):
1x5 50
1x5 50
1x5 50
1x5 50
1x5 50

Barbell Curl:
1x12 60
1x8 70
1x8 70

Upright Row:
1x10 70
1x5 80
1x5 80
1x5 80
1x5 80
1x5 80


This was a good workout. Numbers are low and awkward for some reps and sets because I haven't worked my shoulders in who knows how long. I'll make sure they are higher next week.

Stumprrp
12-22-2006, 11:09 AM
lots of volume there dude

sharkall2003
12-22-2006, 11:12 AM
Thanks. It's just a lot of five by fives. I like them for some reason. Give me a little more strength and I gain some mass too if I'm eating like a horse.

KevinStarke
12-22-2006, 01:07 PM
Lotta shoulder work, strong stuff man.

sharkall2003
12-22-2006, 09:33 PM
Thanks, guys. I'm hitting the body hard.

Coke
12-24-2006, 03:20 PM
Nice numbers on the shoulders, especially after not working them for a while.

sharkall2003
12-26-2006, 12:24 PM
Squats: I suck at squats, but I like the exercise. It always feels like I am going to die.

Squats:
1x12 135
1x5 205
1x5 225
1x5 225
1x5 205
1x7 205

Farmers Walk:
95's
100's
2x 95's

Stumprrp
12-26-2006, 02:17 PM
squats look good to me man

Coke
12-27-2006, 05:53 AM
squats look good to me man

same here, farmers walks not bad either.

sharkall2003
12-28-2006, 09:57 AM
Deadlifts:
1x5 135
1x5 225
1x5 275
1x5 285
1x5 295
2x8 225

Lat Pulldown:
3x10 100

DB Rows:
1x8 65
1x8 70

Farmers Walk:
90's around the gym. I was estimate it's about a 200 foot walk.

sharkall2003
12-28-2006, 09:58 AM
squats look good to me man

Thanks. I don't like putting much more than 225 on my back. I just want to start with that weight and then gradually just do more and more reps.


same here, farmers walks not bad either.

Thanks. I like this particular exercise. I just do it because it's fun, and because I feel like I am going to die every time I am finished.

Stumprrp
12-28-2006, 11:50 AM
uh oh, man up and put more son! nice deads

sharkall2003
12-29-2006, 11:34 AM
Shoulders, ABS, and Arms.

Barbell Shoulder Press:
1x5 135
1x5 140
1x5 145
2x5 150

Front Shoulder Raise (barbell):
1x5 50
1x5 60
1x5 70
2x5 60

Lateral Raises:
5x5 25

Bicep Curl (barbell standing):
1x8 60
4x5 70

Decline Situps:
1x5
1x5 5 lb plate
2x5 10 lb plate

Stumprrp
12-29-2006, 01:23 PM
nice pressing

Coke
12-31-2006, 04:14 AM
Good work man.

McIrish
12-31-2006, 02:34 PM
The deads are looking solid in here, Sharkey! Merry belated Christmas, bro!

sharkall2003
01-02-2007, 09:34 AM
The deads are looking solid in here, Sharkey! Merry belated Christmas, bro!


Good work man.


nice pressing

Thanks guys. I've been kind of busy lately, and my gym was closed so I wasn't able to do all my workouts, but I do have today's legs and a little of everything, I guess. I only missed workouts because my gym wasn't open. Not because I was busy.

Squats:
1x10 bar
1x12 135
1x6 225
1x6 225
1x5 225
1x5 225
1x5 225

Leg Extensions:
1x10 100
1x8 120
1x8 120

DB Bench:
1x5 80
1x5 85

Farmers Walk:
90's two times.

Decline Sit-ups:
1x8 25
1x8 25
1x8 25

When I was doing squats I must have hurt something bad in my neck. When I went out of the box the bar wasn't exactly even on my neck and it went and put a lot of pressure on one side and now I can hardly move my neck. It's all good though. I finished my sets and reps. I'll be increasing by one rep on one set every week at 225 until I can do sets of 12, or by as many reps I think I can do in that set. Then I'll probably raise the weight because Rob was giving me **** before about it. Anyways, it wasn't a great workout, but I'm getting there. Thanks for posting in here, too.

WBBIRL
01-02-2007, 02:40 PM
I've found the easiest way to get used to having big weight on your back, is ironically enough, to have big weight on your back. I do my work sets for squats and then throw another 45 on each side and walk it out, hold for 10 seconds then walk it back in.

Through this I can easily hold 200 pounds more on my back the I can even think about squatting.

Sessions looking good in here man, once you hit 225x12 you should be close to 3 wheels.

Stumprrp
01-02-2007, 03:39 PM
great squats shark

sharkall2003
01-02-2007, 09:40 PM
Thanks. I really like squatting. I think it's an awesome exercise. I like that and deadlifting.

sharkall2003
01-04-2007, 02:37 PM
Just a very short workout today.

Deadlifts:
1x8 135
1x8 225
1x8 245 easy
1x8 265 easy
1x6 285 easy

Farmers Walk:
95's


That's all I did. I keep working on my form and I think I have it down. I pointed my ass towards the floor, bent my knees, and put a u in my back so it was arched inward and I exploded up. These lifts came easier than any before.

Coke
01-05-2007, 03:41 AM
Nice deal on getting your deads perfected, no doubt you'll be setting pr's on that movement...fine farmer's.

sharkall2003
01-05-2007, 10:38 AM
Shoulders, some arms, and some abdominals.

Shoulder Press (barbell):
1x5 140
1x5 145
1x5 150
1x5 152.5
1x5 155

Shoulder Press (dumbbells):
1x5 50
1x5 60
1x5 60
1x5 60
1x5 60

Front Shoulder Raise (barbell):
1x5 50
1x5 60
1x5 60
1x5 60
1x5 60

Barbell Curl:
1x8 70
1x8 70
1x8 70

Decline Situp:
1x8 10
1x8 10

Stumprrp
01-05-2007, 10:41 AM
nice workout shark, just be careful because you just slaughterd you front delts, im usually spent after 3 sets of HEAVY arse standing press, but more power to ya, your arms own mine.

how big them suckas these days?

sharkall2003
01-05-2007, 10:44 AM
I'm not sure, I haven't measured. Let me check real quick.

Edit: 17.75 flexed.

sharkall2003
01-05-2007, 10:47 AM
I haven't done a flat barbell bench press though in a long time. I'm going to hit them pretty hard next week on Monday.

Coke
01-06-2007, 07:26 AM
Arms are huge, pushing close to 18 inches...did plenty of presses to make those delts explode.

sharkall2003
01-08-2007, 05:07 PM
Chest and some Arms today.

Bench Press:
1x5 205
1x5 205
1x5 205
1x8 205
1x5 205
1x5 205

Farmers Walk:
2x1 105

Incline DBBP:
1x12 60
1x10 60
1x10 60

Pec Dec:
1x12 175
1x6 205
1x6 205
1x6 205

Tricep Pushdown:
1x12 60
1x5 100
1x5 100
1x5 100

Bicep Curl (barbell):
1x8 60
1x8 70
1x8 70
1x6 80
All of these were strict.

Coke
01-09-2007, 05:49 AM
Session is looking real nice Sharkey.

sharkall2003
01-09-2007, 08:09 AM
Thanks big guy. I try to do about 15-20 working sets per session except on leg days. I usually get in about 10-15. If I'm not exhausted from lifting I don't feel I actually accomplished much and I think I gain more when I lift like this.

Stumprrp
01-09-2007, 08:30 AM
getting strong on bench Allen? that was your name right? anyways great workout man

sharkall2003
01-09-2007, 08:40 AM
getting strong on bench Allen? that was your name right? anyways great workout man

Yeah, it's Allen.

Thanks, I'm just working harder and harder and I hope to improve weights every week. Right now my diet is pretty good too. I eat mostly eggs and protein shakes with a multivitamin, and one regular meal a day. I'm hovering at around 235 lbs and I'm trying to lose some weight but I hate losing my size. Oh well, have to sacrifice one for the other.

Stumprrp
01-09-2007, 08:45 AM
wow dude massive @ 235 no wonder u have 18 inch arms lol, im trying to lose weight too, im small enough as it is lol.

its ok, after i finally aquire leanness im bulking up to 240+

sharkall2003
01-09-2007, 08:59 AM
wow dude massive @ 235 no wonder u have 18 inch arms lol, im trying to lose weight too, im small enough as it is lol.

its ok, after i finally aquire leanness im bulking up to 240+

I'm not over 18% bodyfat though. I freak out if I am and I diet down pretty quickly. I don't mind staying at this bodyfat though. The only problem is with all the acquired mass it's hard a mother to actually do cardio. I feel like I am going to die, so I usually dont' do it even if I want to.

Stumprrp
01-09-2007, 09:10 AM
screw you man haha so your bigger AND leaner then me, stupid strong tendons... but then again all i use is 1-3 reps lol

sharkall2003
01-09-2007, 10:36 AM
Today I did a okay leg workout, I guess.

Squats:
1x12 135
1x6 225
1x6 225
1x6 225
1x6 225
1x6 225

Leg Press:
1x12 3pps
1x10 4pps
1x10 4pps
1x10 4pps

Leg Extensions:
1x8 100
1x8 100
1x8 100

Seated Calf Raise:
1x12 90
1x18 90

Stumprrp
01-09-2007, 10:37 AM
looks solid to me dude

sharkall2003
01-09-2007, 11:22 AM
Thanks. I need to work on my calves more. They hurt like a sum'bitch right now and I barely even worked them today.

sharkall2003
01-09-2007, 11:26 AM
My diet for today so far is: 6 eggs (scrambled with some milk), protein shake, two grilled cheese sandwhiches (that's my one normal meal I get for the day) and the rest will be protein shakes, water, gatorade or eggs.

Coke
01-09-2007, 12:19 PM
...I need to work on my calves more. They hurt like a sum'bitch right now and I barely even worked them today.

I think damn near everyone I know at my gym neglects calf work and abs too for that matter...solid effort.

sharkall2003
01-09-2007, 12:26 PM
I think damn near everyone I know at my gym neglects calf work and abs too for that matter...solid effort.

I love my leg workouts I just hate calves. I don't mind doing ab work. It's just my calves cramp up like crazy everytime I work them out. I'll get back into it though.

Stumprrp
01-09-2007, 12:51 PM
i hate calves to dude, and good looks on 6 egg , you gotta have at least 6 or its nothing

sharkall2003
01-09-2007, 12:58 PM
i hate calves to dude, and good looks on 6 egg , you gotta have at least 6 or its nothing

Why eat three when you can eat six? Milk, eggs, protein shakes, tuna and chicken are my friends.

Stumprrp
01-09-2007, 01:09 PM
exactly, when i bulk again my mom is gonna have to start buying 4 dozen instead of 2, i eat enough just cutting.

no red meat? just red meat PB and milk will build a monster!

sharkall2003
01-09-2007, 01:25 PM
exactly, when i bulk again my mom is gonna have to start buying 4 dozen instead of 2, i eat enough just cutting.

no red meat? just red meat PB and milk will build a monster!

I eat anything high protein low in carbs.

sharkall2003
01-09-2007, 01:26 PM
I try and buy most of it myself becuase my family won't so I usually don't buy expensive stuff unless I have some excess cash and even then I try and save it all.

Stumprrp
01-09-2007, 01:49 PM
ah my household is italian so we insist on the best foods lol, groundbeef is a great cheap option.

sharkall2003
01-10-2007, 06:43 AM
Damn, I'm so sore right now. Are there any remedies that will rid of this soreness? I can hardly reach my arm across my body, and I can hardly do a bodyweight squat.

mickyjune26
01-10-2007, 08:58 AM
keep at it, man. In a way, isn't being sore fun?

sharkall2003
01-10-2007, 09:38 AM
keep at it, man. In a way, isn't being sore fun?

I love it. I know I worked out yesterday and I worked out hard.

sharkall2003
01-11-2007, 10:37 PM
Back:
Deadlifts:
1x5 225
1x5 245
1x5 265
1x5 285
1x5 295
1x8 225

Bent Over Rows: (my first time)
1x10 135
1x5 135
1x5 135

Then I pressed a bar over my head and walked all the way around the gym:
1x 60
1x 80
1x 100
1x 110

Coke
01-12-2007, 05:39 AM
BB rows can't be beat, good deal on adding them into the mix.

sharkall2003
01-12-2007, 09:23 AM
My back is finally sore. It's the first time ever. I guess the BB Rows really do work. I can hardly sit up. Ha. Great feeling. I think I am finally starting to get down a really good routine. I'm making my own, so I have to add things and subtract things as I go.

sharkall2003
01-12-2007, 03:31 PM
Shoulders and Bi's:
Shoulder Press:
1x5 145
1x5 150
1x5 155
1x5 160

Dumbbell Press:
1x5 60
1x5 60
1x5 60
1x5 60
1x5 60

Front Shoulder Raise:
1x5 60
1x5 60
1x5 60
1x5 60
1x8 60

Barbell Curl:
1x5 70
1x5 70
1x5 70
1x5 70
1x6 80

Decline Situp:
1x10 25
1x10 25

KevinStarke
01-12-2007, 03:58 PM
damn man you have really good shoulder strength. My past shoulder injury just doesnt want me overhead pressing and its pissing me off. Keep it up.

sharkall2003
01-12-2007, 09:05 PM
Thanks a lot, Kevin. My weak point is surely my bench press. My squat increases weekly, but my bench always seems to stick and when I look in the mirror my chest is very tiny compared to my arms, my back, and my legs.

sharkall2003
01-15-2007, 02:57 PM
Hey, I could barely do any benching today. My shoulders are shot! It literally feels like someone took a saw to them and cut them apart.

Bench Press:
1x12 135
1x10 185
1x10 185
1x6 185

DBBP:
1x8 75
1x12 50 on big swiss ball.


Note: Today the girlfriend and I were talking about starting to workout together. She's not quite sure how to weightlift so I am going to sign her up on my gym membership and we'll start taking power classes together. Power classes are one hour classes with a barbell of a weight of your choice that you do squats, and I guess a lot of other exercises with. I'm going to do them on Monday, Wednesday and probably Saturday mornings. I'll do Squats on Tuesday, and Deadlifts on Thursday. I want to start trimming down and getting into better shape overall. This is definitely a good thing. I've been trying to get her to go lifting with me for awhile now and it's a relief that she'll be going.

Stumprrp
01-15-2007, 03:12 PM
good work shark and nice gettin the wife involved

KevinStarke
01-15-2007, 03:13 PM
Good volume on bench man. Congrats on getting the girly to lift with you.

sharkall2003
01-15-2007, 03:52 PM
Thanks guys. My benching was horrible today, but I'm just going to lay off of that and work on my deads and squats. I like those better anyways.

I want to cut down to probably 220 and not lose a lot of strength. Right now I am sitting at 238 or so. I figure if I can lose 15 lbs of fat and keep my strength I will be really, really well off. I want my deadlifts to stay at 300 for reps and I want my squat numbers to just keep going up for the 225 for reps and sets of five.

It took me telling her that she'll look better than she does now and she'll have less back problems (she doesnt have any but it's true), she'll have a good cardiovascular workout, and we'll be able to spend time together. I'm really doing this because I care about her and I want her to look, feel and be in the best shape of her life. She was a cheerleader for a number of years so she should be able to do a lot of this.

KevinStarke
01-15-2007, 03:57 PM
It took me telling her that she'll look better than she does now

You've found a keeper if she didn't castrate for you that.

Stumprrp
01-15-2007, 03:58 PM
dont worry man ive cut 10 lbs in 3 weeks and havent lost a bit of strength

sharkall2003
01-15-2007, 09:08 PM
You've found a keeper if she didn't castrate for you that.

Hahahahaha. She looks terrific already. I was just trying to tell her that if she wants to lose something somewhere she should start by taking some of these classes.

Sidior
01-15-2007, 09:10 PM
Really cool you are going to get the gf to train with you. Solid past few sessions bro, I like your emphasis on the big 3.

sharkall2003
01-15-2007, 09:18 PM
Thanks.

I really want the big three big becuase it's more a sign of strength. I'll do these power classes so I can start working some of the other muscles and just getting in better physical fitness all around.

sharkall2003
01-16-2007, 09:07 PM
Leg Day:

Squats:
1x10 135
1x7 225
1x7 225
1x7 225
1x7 225
1x7 225
1x12 135

Leg Press:
1x10 3pps
1x10 4pps
1x10 4pps

Leg Extension:
1x10 100
1x10 100
1x10 100

Stumprrp
01-16-2007, 09:09 PM
solid work allen

KevinStarke
01-16-2007, 09:09 PM
Nice leg volume man, gonna be hurtin tomorrow.

sharkall2003
01-16-2007, 09:13 PM
solid work allen

Thanks, I just didn't have the energy today to do more volume on the leg press and do some work on my calves.


Nice leg volume man, gonna be hurtin tomorrow.

Yeah, I'm thinking I will.



Something has been up. Mentally I feel like **** and have absolutely no motivation to go to work, weightlifting, to school etc. Probably getting some of the winter blues. Too bad I can't toke up just a few more times again.

Detard
01-16-2007, 10:08 PM
lookin good allen! i havent been in here until now but everything looks strong!

sharkall2003
01-16-2007, 10:49 PM
lookin good allen! i havent been in here until now but everything looks strong!

Thanks a lot, Detard. Right now I am trying to increase every set by one rep until I reach 12 reps then I will had 10 lbs or so. I hope to continue on, but I know quickly the returns will diminish.

Coke
01-17-2007, 05:48 AM
Solid squats and leg work in general bro.

sharkall2003
01-17-2007, 09:15 AM
Thanks, Coke. I'm working a lot harder then I was before and right now I am trying to drop weight so I'm pretty proud that my lifts are improving.

sharkall2003
01-17-2007, 01:45 PM
Today's diet was pretty crappy so far:

A few Oreo Cookies
Bowl of Cream of Wheat
4 Whole Eggs
2 pieces of string cheese
2 glasses of milk

Later I will be having as much potroast as I can possibly eat after it's finished cooking.

KevinStarke
01-17-2007, 01:52 PM
Pot roast is the ****, and oreos are damn good man I dont blame you.

sharkall2003
01-17-2007, 01:53 PM
Pot roast is the ****, and oreos are damn good man I dont blame you.

Hell yeah. The Oreo's were Double Stuff and my dad is making 2 potroasts with rutabaga, carrots, potatoes, and celery. It ought to be a good damn meal.

KevinStarke
01-17-2007, 01:55 PM
See man i'm not a fan of double stuff, too much cream. I like classic oreos but ya gotta dip em in milk. That pot roast setup sounds delicious, luckyyyy.

sharkall2003
01-17-2007, 02:11 PM
See man i'm not a fan of double stuff, too much cream. I like classic oreos but ya gotta dip em in milk. That pot roast setup sounds delicious, luckyyyy.

I"m not a fan of them either, but when that's all ya have for a sweet you gotta eat 'em.

Yeah, my step-dad and I just cut up 22 potatoes, whole bag of carrots, two stalks of celery, rutabaga and about 6 lbs in potroast for tonights dinner.

Edit: Where do you think the glasses of milk came from? I downed them in some glasses of milk and ate 'em with a spoon.

BigCorey75
01-17-2007, 02:17 PM
hmm the potroast sounds nice... and double stuffed is the way togo, i like all the cream its just so good i like to let it all slide down my throat and lick it off my..... wait that sounds extremyl homo erotic, ahh yeah man good numbers lift those weights and go bury your face in some nice big ole tittes!!!


ok got my manhood back....lol

yeah man, its weird i think i want to get down to about ur size but just strip away all my bodyfat, im 260 now if i can stripp off 35 pounds of flab i think id be happy and feel and look great at 225, then eventually bulk my way cleanly back up to 250 and under 10% with a 6 pack and do it naturally...lol

keep plugging away at it man, spend lots of time in the cage squatting and deadlifing, thats where you build the musce

sharkall2003
01-17-2007, 02:52 PM
Yeah, squats and deadlifts are my main two exercises. I try to increase on them in weights or reps every week.

BigC I should update my weight in my sig. I am 235-238 right now and I am no higher than 18%. I can feel my abs and my legs are pretty defined.

sharkall2003
01-18-2007, 03:35 PM
Back and a little bit of chest:

Deadlifts:
1x8 135
1x8 225
1x5 275
1x5 295
1x5 295
1x5 295
1x5 295

BB Row:
1x5 135
1x5 135
1x5 155
1x5 175

Bench Press:
1x10 135
1x10 135
1x10 135
1x10 185

All bench reps slow with a pause

KevinStarke
01-18-2007, 03:37 PM
Big volume wihit deads man im sure your backs a' hurtin.

sharkall2003
01-18-2007, 03:42 PM
Big volume wihit deads man im sure your backs a' hurtin.

I could hardly bend over when I was at the gym. Every rep felt like I was grinding them out. When I looked down there was blood coming out of my shin. I think I'm doing them right!

KevinStarke
01-18-2007, 03:48 PM
Yah man I wreck my shins when I pull conv.

Detard
01-18-2007, 03:52 PM
strong deads man!

sharkall2003
01-18-2007, 04:06 PM
I finally figured out what my diet will consist of. I'm going on a cut and I'm not too concerned about calories rather portions of food. As of now I am going to eat two bowls of oatmeal (whole grain Quacker) and two protein shakes a day with a couple eggs. That's all I will have and the cut will last into April atleast. Once April comes I will see where my stats are at and how I look. Sometimes the Quacker Oatmeal may be replaced by Cream of wheat. I don't know how many calories it will be. I'm just going to make a bowl of oatmeal and add some peanut butter if there is any in the house.

WBBIRL
01-18-2007, 07:08 PM
I practiced keeping the bar close on my shins today whilst deadlifting and I have these huge red lines going up them lmao. Sounds like a good time.

Nice work in here lately.

About the diet. I highly suggest you do something like finding your maintenance calories and then subtracting 500-700 or so and eating at that. Keep your ratios in balance too, that diet doesn't sound all the bad protein wise but you can't dip too far below maintenance. After all, you've only got about 20ish pounds at most to drop before your considerably lean.

Have you considered cycling carbs?

sharkall2003
01-18-2007, 11:13 PM
I practiced keeping the bar close on my shins today whilst deadlifting and I have these huge red lines going up them lmao. Sounds like a good time.

Nice work in here lately.

About the diet. I highly suggest you do something like finding your maintenance calories and then subtracting 500-700 or so and eating at that. Keep your ratios in balance too, that diet doesn't sound all the bad protein wise but you can't dip too far below maintenance. After all, you've only got about 20ish pounds at most to drop before your considerably lean.

Have you considered cycling carbs?

Don't know a lot about cycling carbs. I've always just went on a oatmeal, protein shake, and peanut butter diet with some chicken and meat occassionally and I usually lose fat fast. I don't want to be any lighter than 220.

My maintenance for 200 lbs is 2200 calories. When I am at 220 it's about 2700 calories. I don't know what it is now. I'll probably have not more than 2700 calories. I usually don't worry about carbs that much. I just have a few dashes of canola or olive oil in a protein shake, have some oatmeal, a couple eggs and some peanut butter and everything is taken care of. I used to watch all of it on a spreadsheet, but it's too time consuming and working the night shift and oging to school fulltime is just too much to do right now.

Coke
01-19-2007, 05:43 AM
Great effort on your deads Sharkey, nice bb rows and bench work as well.

Stumprrp
01-19-2007, 06:10 AM
great workout allen, next time you have creme of wheat make it like this...

use milk
little bit of half and half
2tbps butter
cinnamon
sugar

MMMMMMMMMMMMM

sharkall2003
01-19-2007, 07:04 AM
Great effort on your deads Sharkey, nice bb rows and bench work as well.

I appreciate the kind words from a beast like you. My deads are coming along nicely and I would probably be pullin' more weight, but I am a reps kind of guy. I've always been like that. I'm slowly working on the BB Rows.


great workout allen, next time you have creme of wheat make it like this...

use milk
little bit of half and half
2tbps butter
cinnamon
sugar

MMMMMMMMMMMMM

That sounds really good, but now that I am on a cut I am only eating whole foods and that's not on the damned list! :drooling:

Roark
01-19-2007, 09:09 AM
nice workouts allen

i like the volume man

good luck on the cutting

i cut about 35 lbs off about 2-1.5 years ago w/ not too much strength loss

i found maintenance, then backed off about 100 cals each week until i got to 2000 and stayed there

sharkall2003
01-19-2007, 01:11 PM
Okay today I had:

1 cup oatmeal: 300 calories 10gp
Italian night club at JJ's: 960 calories 50 gp
String Cheese: 90 calories 7gp
Protein shake: 230 calories 33gp
Protein Shake: 500 calories 65gp

So far: 1850 c 165 gp

sharkall2003
01-19-2007, 04:02 PM
Shoulders and whatever else was involved:

Shoulder Press (barbell):
1x5 145
1x5 155
1x5 155
1x5 155
1x5 160

Barbell Curl:
1x8 70
1x8 70
1x8 70

Dips:
1x5 BW
1x5 BW
1x5 BW
1x5 BW+10
1x5 BW+15

Front Shoulder Raise:
1x5 50
1x5 50
1x5 50
1x5 50
1x5 50

Coke
01-20-2007, 08:40 AM
Bet them delts were fit to be tied after that one, fine stuff overall.

sharkall2003
01-20-2007, 08:52 AM
Bet them delts were fit to be tied after that one, fine stuff overall.

Arms, chest, upperback, and my tri's are just shot right now. I slept like a baby for eight straight hours last night.

Stumprrp
01-20-2007, 12:37 PM
excellent work allen

sharkall2003
01-20-2007, 04:08 PM
Thanks stump. Right now the diet is in check, but I added a few things to the list so I don't kill myself with the diet. I had some beef jerkey, milk, eggs, string cheese, protein shake and oatmeal. 1500 calories and 150 grams protein so far.

Stumprrp
01-20-2007, 04:27 PM
sounds good dude

sharkall2003
01-21-2007, 11:26 PM
Something is all f'ed up in my knee. I was sledding and fell off and now I have this continuous pop in my knee. Everytime I move it it pops and if I even try and od a bodyweight squat it hurts like a son of a bitch. I'm not sure if I should go to the doctors or not.

tomv
01-22-2007, 02:17 AM
Go to the doctors dude. Pain doing a bodyweight squat? That sounds pretty serious to me, considering you can squat 230lb for 4. Don't be one of those guys that was too tough to go and is now too sore to work out :P

Coke
01-22-2007, 05:30 AM
Too bad about the mishap dude, I hope the doc will not be necessary.

sharkall2003
01-22-2007, 10:19 AM
Hey, thanks guys. I woke up this morning and it was a little better but still popping. I'm going to still do my aggressive workout tomorrow and I'm doing a lot of stretchign and bodyweight squats today just around the hosue to loosen it up.

Diet today so far was 1 protein shake and 6 eggs.

sharkall2003
01-22-2007, 10:21 AM
I'm also taking a multivitamin, creatine, and fish oil now that I am on a cut again. I stray away from the supplements on a bulk because I eat many different kinds of foods and am getting (or atleast I think I am) enough nutrients. This cut will be lasting along time. I want to look good when I go to the bodybuilding show in Appleton (only as a spectator) in April.

sharkall2003
01-22-2007, 12:52 PM
Chest, arms, and some abs.

Bench Press: (good day for me)
1x12 135
1x5 205
1x8 205
1x8 205
1x8 205
1x12 135

Incline Bench Press:
1x8 135
1x8 135
1x8 135

Pec Dec:
1x15 160
1x12 160
1x12 160

Tricep Pushdown:
1x12 80
1x12 80

Abs: (decline)
1x10 10
1x10 10

Sidior
01-22-2007, 01:59 PM
Go to the doc man, you dont want to end up causing it to be serious because you didnt stay off it for long enough. Real nice benching btw!

sharkall2003
01-22-2007, 02:42 PM
Thanks for the advice, Sid. I can't afford to go to the doctor's right now so I am going to power through my workout tomorrow. I've been working really hard at getting my squat up and I think I can get over it in two days. If not, then I atleast tried. I want to make sure that I don't use some lame ass excuse like I have before.

Coke
01-23-2007, 04:02 AM
Hanging pretty well on your bench work man.

sharkall2003
01-23-2007, 10:45 AM
Thanks, Coke. I finally am doing them for sets of eight again. I think my form was a little off.

Today's session was legs:

Squats:
1x12 bar
1x8 135 (there ya go detard, I did a couple warmups today)
1x8 225
1x8 225
1x8 225
1x8 225
1x8 225

Leg Press:
1x12 3pps
1x12 3pps + 20
1x12 3pps + 20

Leg Extensions:
1x8 120
1x8 120
1x8 120
1x8 120

sharkall2003
01-23-2007, 11:26 AM
My diet for today has been the following:
1 cup oatmeal
2 cups milk
6 eggs (large)
one 6oz piece of steak

sharkall2003
01-23-2007, 11:39 AM
I also took some measurements today:

Quads: 28"
Arms: 17.75"
Forearms: 15"
Chest: 47.5"
Neck: 17"
Calves: 16" :(
Waist: 39"

I'm not sure how my waist is that damn big. I fit in size 38" pants no problem. Anyways, my weight is 233.

I would like to have about a 36" waist, have the chest come up to 50" and make them calves and neck bigger. I'm pleased with my arms, forearms and quads for the most part. I would just like to put some muscle right on them. I'm working on a recomposition kind of thing right now. I'm dieting down a little bit, but eating relatively healthy and awaiting some very positive returns.

sharkall2003
01-24-2007, 03:09 PM
Today's diet:
4 packets of oatmeal
two cups of milk
6 eggs
and one bowl of spaghetti with 2 pieces of garlic toast.

Coke
01-24-2007, 03:25 PM
Huge dude, very respectable stats...I agree you could easily bring your arms, calves and neck up 18".

sharkall2003
01-24-2007, 03:35 PM
Thanks, a lot, Coke. I'm really hoping deads, squats, and benching will deal with that problem. I know I can diet down to 200 lbs and my arms will still be 17.5" and my calve will be the same. I tend to store all my weight in my chest, gut, sides, and upper legs. No mass really grows anywhere else.

Detard
01-24-2007, 04:19 PM
great stats man! nice lifts aswell.

sharkall2003
01-24-2007, 04:30 PM
Hey, thanks. Well, your lifts are pretty good too. Keep working hard, detard. ****, I better be a rapper cause I just made a rhyme.

My statistics for measurements are pretty good, but I have a lot i need to work on. I want my calves, arms and neck to all be 18 inches, my chest to be 50, my waist to be 36, and my legs to maybe hit 30 one day. While all stayign well under 240 lbs. I want to be lean and mean.

sharkall2003
01-25-2007, 02:13 PM
Back day today:
Deadlifts:
1x8 225
1x8 275
1x8 285
1x6 295
1x6 295
1x6 295

BB Rows:
1x10 135
1x10 135
1x10 135
1x5 135

Lat Pulldown:
1x10 80
1x10 80
1x10 80

Rear Deltoid/Trap Machine:
1x10 100
1x10 100
1x10 100

Detard
01-25-2007, 02:21 PM
great back day. nice deadlifting