Start of a New Chapter

[the_big_freak_shaw]

I've recently started back on the path of my new journey. I started a journey in August but due to a severe lower back injury I had to take a seat for about 3 months. Now i'm just itching to get back into things. Im now trying to cut some weight and get back into a good physical condition. After my back injury I was weighing in around 217lb and now after two weeks im around 208lb. I have a goal of getting down to about 185. Im 6 foot 2, so I feel If I can slowly get to that weight I can keep a great deal of muscle and be really lean.

This is my journey and story of getting to where I wanna be.

[the_big_freak_shaw]

Did legs yesterday:

5min bike to warm up

leg extensions 3x15
squats 4x10-15
hack squats 3x10
leg curls 4x12
walking lunges 3 down and back across weight room
standing calf raises 3xfailure

Weight still coming down. Weighed in at 203.5lbs lastnight. Gonna hit back later tonight.

[the_big_freak_shaw]

Back Lastnight:

wide chins 4xfailure
close reverse chins 3xfailure
one arm rows 3xfailure, drop set on the last set
vbar rows 4xfailure
pullovers 3xfailure
wide pulldowns 3xfailure
power cleans 2x10 1x3
-failure range 10-20 reps

[the_big_freak_shaw]

Shoulders today:

BB press 4x failure
Up right rows 3x failure
lateral raises 3x failure
front raises 3x failure
DB press 3x failure, triple drop set on last set
incline sit-ups 3x failure

20 minutes on the bike

[the_big_freak_shaw]

Chest was lastnight:

DB press 6x12
Barbell negatives 3x3
Dips 4xfailure (12-20 reps)
Crossovers 7xfailure with 15 sec rest between sets

Weighed in lastnight at 202.5lb. Thats a 15lb lost since starting back. Its getting hard. I seem to be going to bed more and more hungry everyday making it hard to sleep.

Bout to go hit some arms after I eat.

[ToSo]

Good shit brother. Looking forward to hearing about your progress. Are you doing any Animal Stack right now?

[the_big_freak_shaw]

Friday Arms:
BB curl 3x12
DB curls 3x10
One arm preacher curls 3x12
Cable Curls 4x15
Rope pulldowns 3x12
Close grips 3x15
Skull crushers 3x12
Pushdowns 4x15

20mim cardio on bike after

Sunday:
I decided to do chest again. I just didn't feel like I hit it good enough Thursday so I demolished it today.

Pec Deck 4x15
Incline press 3x10
Declined presse machine 3x12
Cable crossovers 4x12
Dips 3x failure
Pec deck 3x failure

Gonna blow up some legs tomorrow

[the_big_freak_shaw]

Good shit brother. Looking forward to hearing about your progress. Are you doing any Animal Stack right now?

Yeah man I do. I take animal pak in the am. I usually do with my second meal. I take fish oil and flaxseed oil also with it.

[the_big_freak_shaw]

Demolished legs today

7 minutes bike to get my legs warmed up

Leg Extensions 3x20
Leg Press 3x12
Hack Squats 3x12 drop sets. Did 12 reps with 3 plates on each side then dropped 2 plates then 1 plate and repeat.
Walking Lunges 3 down & back across the gym
lying leg curls 3x12 drop sets
single leg curl 3x15
seated calf raises superset with standing calf raises 4x25

Didnt have a great weekend eating wise. Weighed in today at 203.6

[the_big_freak_shaw]

Hit back and cardio today

Started off with a 4 minute job to warm up

wide pullups 4xfailure
close grip reverse pulldowns 3x12
one db row 3x12
bent rows 3x12
wide pulldowns 3x15
v-bar pulldowns 3x15
back hyps 4xfailure

Right after workout:
interval sprint, walked for 1 minute then sprint for 1 minute, did this for 10 minutes
after intervals rode the bike for 15 minutes

[the_big_freak_shaw]

knocked out shoulders yesterday:

5min warm up of cardio

BB press 4x12
upright rows 3x15
lateral raises 3x15 drop set
front raises 3x15
DB press 3x12
DB shrugs 3x15
reverse pecdeck 4x15

Gonna hit chest later on today.

[the_big_freak_shaw]

Yesterday chest:
5min jog
Pec deck 4x12
Incline press 3x12
Incline fly 3xfailure
Decline machine press 3x12
Dips 4xfailure
Db press 3x8
Crossovers 4x12
10min bike ride

Arms today:
10min jog
Rope pulldown 4x12
Single arm French curl 3x12
Nosebreakers 3x12
French curl 3x12
Bb curl 3x12
Db curl 3x10
Preacher curls 3x15
Wristcurls 3xfailure

[the_big_freak_shaw]

Monday chest:
Peck deck 4x12
Db press 3x12
Db incline press 3x15
Db incline fly 3x18
Dips 4xfailure
Decline press 4x12

Tuesday shoulders:
BB press 4x12
Upright rows 3x15
Leaning side lateral 3x12
Front raises 3x12
Db press 3x10
Shoulder shrugs 3x15

Not gonna do legs this week. Going on a 3 day hike this weekend and don't want them sore the whole trip. Gonna hit back later tonight. Diet has been slipping some.

[the_big_freak_shaw]

I went hiking friday morning to saturday night so no workout those days. But it was good cardio on little food. Took sunday to recover.

Monday:
Peck Deck 3x12
DB press 5x8 going up on weight each set
DB incline press 5x8 going up
DB flat fly 3x12
Dips 4xfailure

[the_big_freak_shaw]

Tuesday Arms:
BB Curl 3x12
Db curl 3x10
Cable Curl 4x12
One Arm Preachor Curl 3x12
Rope Pulldown 4x12
Close Grip 3x12
Pushdown superset with one arm french curl 2xfailure

Wednesday Legs:
Extensions 3x20
Leg Press 3x12
Hacks 3x12 all drop sets
Lunges 3 across the gym and backs
lying leg curl 3x15
single leg cur 3x12

have been slacking on cardio lately. hoping to run some tonight after shoulders. eating wise ive been doing pretty good. i havent been counting calories but small portions and watching my carb intake.

[the_big_freak_shaw]

Finally under 200. 199.5lb yesterday. Starting look real lean

Thursday shoulders:
Shoulder DB press 5x8
Smith press 2x8+4
Side lateral 2x8+4
BB shrug 2x8+4

Friday back
Wide pullups 4xfailure
close grip reverse pulldowns 3x12
one db row 3x12
bent rows 3x12
wide pulldowns 3x15
v-bar pulldowns 3x15
back hyps 4xfailure

[the_big_freak_shaw]

Monday Chest & Shoulders:
DB press 2x8+4
DB Fly 2x8+4
Peck deck 1x8+4
Smith press 2x8+4
Side lateral 2x8+4
BB shrug 2x8+4

[the_big_freak_shaw]

I tried the HRT training this week. I'm a big fan with some of it and some it not so much.

[the_big_freak_shaw]

Yesterday was chest day. Me and my partner took a different approach to training yesterday. They way we did it was we didnt structure it. We just went in and said lets just completely pound some weight and not worry so much about set reps or set sets just going in and doing business. And i have to say my chest today is hurting.

[the_big_freak_shaw]

Sorry I have not posted anything this week. Tried something a little new this week. The new thing i tried to do this week was instead of having everything really scripted out me and my partner went into the gym and went after it. We went in and just said what could we do to break down our body so we just went as heavy as possible for as long as possible. Monday was chest. Tuesday was back. Wednesday was Legs. Thursday was arms and shoulders. Friday was upper chest and deads. Played softball today for my cardio. I slacked this week a pretty good bit on my diet this week. Next week im gonna have my head more in the game. I have too. its eating me alive struggling with my diet recently.

[the_big_freak_shaw]

Today was none other than chest day. 12 minute inclined walk to warm up, followed by a little an work. Then the fun began.

Hammer press machine 3x12
Flat fly 3x10
Dips superset with pushups 4xfailure on each
Decline hammer 3x10
Peck deck fst-7 style 7x12 with 30 sec rest

[the_big_freak_shaw]

Back was lastnight.
wide chins 4xfailure
Inverted latpull 3x12
Smith rows 3x12
Front lat pull downs 3x10
Front lat pulls superseted with lat pulldowns 3x12
One hand cable rows 3x15

[the_big_freak_shaw]

Today was leg day
Leg extensions 3x12
Squats x21
Leg press x10
Squats and leg presses being superset for 3
Hack squats x15
Front squats x15
Hacks and fronts being superset for 3
Walking lunges across the gym x2

[the_big_freak_shaw]

Thursday was Arms & Shoulders:
DB press 4x10
upright rows 4x15
side laterals 3x12
BB curls 3x10
DB curls 3x10
Cable Curls 3x12
Rope pulldowns 3x12
French Curls 2x15

Friday was Upper Chest & Deads:
DB incline press 4x12
BB incline 2xfailure
Dips superset w/ pushups 4xfailure
Sumo Deads 3x21
Deads 2x12

[the_big_freak_shaw]

Have been away for a while. With work and finals ive just been busy. I have been able to lift and eat great. Just havent had the time to come and update. Im making progress and getting where I wanna be.