∫(1/shawn) w/respect to shawn= LOG (of) SHAWN('s) (workout routine and diet) + (mis)C

[Shawn.]

a little about me:

engineering brah
tall brah

stats: 6'6 - 190 lbs. living in the dorms this past year -> lost a lot of weight... just can't standy chitty food.


workout program (adapted fst-7):

Day 1 (Legs)

Hamstrings
• Seated leg curls 7 x 10-15
• Stiff-leg deadlift 3-4 x 10-12

Quads
• Leg extensions 3-4 x 8-15
• Lunges 4 x 8-12
• Dead lift 4 x 8-12
• Leg extension or leg press 7 x 8-15

Calves
• Standing calf raise 4 x 10-12
• Leg press or calf sled raise 7 x 10-12

Day 2 (Chest & Triceps)

Chest
• Incline dumbbell press 3-4 x 8-12
• Incline dumbbell flye 3 x 8-12
• Flat Hammer or dumbbell press 3 x 8-12
• Pec deck or cable crossover 7 x 8-12

Triceps
• Weighted or machine dip 3 x 8-12
• Overhead cable extension 7 x 8-12
• Skull crushers 7 x 8-12

Day 3 (Back & Biceps)

Biceps
• Alternate dumbbell curls 3-4 x 8-12
• Machine preacher curl 3 x 8-12
• EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)

Back
• Neutral-grip chin-ups 3 x failure
• Wide-grip pulldowns 3 x 8-12
• Barbell row 3 x 8-12
• Hammer Strength row 3 x 8-12
• Machine or cable pullover 7 x 8-15

Day 4 (Shoulders)

Shoulders
• Seated dumbbell press 4 x 8-12
• Barbell or dumbbell front raise 3 x 8-12
• Dumbbell lateral raise 3 x 8-12
• Lateral raise machine 7 x 8-12

Traps
• Dumbbell shrugs* 3-4 x 8-12
• Machine shrugs 7 x 8-12

Rear delts
• Dumbbell rear lateral raise 3-4 x 12-15
• Reverse pec flye or cable 7 x 12-15

Day 5 (Cardio and Heavy Abs)

REPEAT. Every two intervals, I will take two rest days:



DIET: 3000 cal, less than 45g carbs per day (carbs will be taken pre and post workout)





I NEED SUPPORT BRAHS. KEEP GETTING LAZY AND NOT WORKING OUT. I GOT TO STICK WITH IT.

[Shawn.]

Hate leg day.... that's why I put it first in the workout rotation.

CARDIO: Decided to do cardio because some bish was hogging the seated leg curls machine. Ran a mile on incline in 9:32. 6.7 mph pace or so.

Also, decided to go light on legs... it's been awhile and I want to be able to walk this weekend.

Hamstrings

• Seated leg curls 3 x 10 (80 lbs)
• Stiff-leg deadlift 3 x 10 (135 lbs)

Quads

• Lunges 3 x 10 (holding 25 lb dumbbells)
• Dead lift 1 x 10 (135 lbs)
• Leg extensions 3 x 10 (80 lbs)

Calves

• Calf sled raise 3 x 10 (160 lbs)



Probably the lightest leg day I have ever done in my life. Aww well, it will be easy to up the numbers next week.

[wahesh]

really cheesy maths reference lol

[Shawn.]

Chest

• Incline dumbbell press
3 x 10- 45 lbs

• Incline dumbbell flye
3 x 10 - 25 lbs

• Dumbbell press
2 x 8- 50 lbs
1 x 5- 50 lbs

• Pec deck or cable crossover
3 x 12 - 80 lbs

Triceps

• Weighted or machine dip
2 x 7 - body weight
1 x 5 - body weight

• Overhead cable extension
4 x 10- 70 lbs
3 x 10- 60 lbs

• Skull crushers 7 x 8-12
7 x 10 - 65 lbs

[Shawn.]

Biceps

• Alternate dumbbell curls (seated)
2 x 10 - 30 lbs
1 x 8- 30 lbs

• Machine preacher curl
3 x 10 - 65 lbs

• EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)

4 x 10- 65 lbs
3 x 10- 55 or 60 lbs


Back

• Neutral-grip chin-ups 3 x failure
1 x 10 - body-weight
2 x 50 body-weight

• Wide-grip pulldowns 3 x 8-12
3 x 10- 120 lbs

• Seated cable row
3 x 10 - 100 lbs

• Machine or cable pullover
3 x 10- 70 lbs

[Shawn.]

Shoulders

• Seated dumbbell press
1 x 10 - 45 lbs
1 x 8 - 45 lbs
1 x 2 - 45 lbs
1 x 5- 40 lbs

• Barbell or dumbbell front raise
3 x 10- 15 lbs

• Dumbbell lateral raise
3 x 10- 15 lbs

Traps

• Dumbbell shrugs
3 x 10- 55 lbs

Rear delts

• Dumbbell rear lateral raise
3 x 10- 10 lbs