Brian Shaw Workout Routine

Brian Shaw is an American professional strongman competitor and winner of the 2011 World’s Strongest Man, 2013 World’s Strongest Man and 2015 World’s Strongest Man competitions. Shaw is the only American athlete to win World’s Strongest Man, America’s Strongest Man, and the Arnold Strongman. 
Brian was born, and continues to live in Fort Lupton, Colorado, and he began his athletic career there as a basketball player in high school.   He also played basketball at Black Hills State University at a bodyweight of about 240 pounds (110 kilos)  during most of his college career. 
Shaw began his career as a strongman with a win when he entered the Denver Strongest Man contest in October 2005. He had entered with no formal training.



BIO-DATA 

  • Born —February 26, 1982 
  • Born Place — Fort Lupton, Colorado, United States
  • Residence — Fort Lupton, Colorado, United States
  • Occupation — Strongman
  • Competitions — World’s Strongest Man – 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015
  • Achievements — World’s Strongest Man – 2011, 2013, 2015
  • Family — Jay and Bonnie Shaw (parents)
  • Coach — Justin Willis

Personal records

  • Squat — 900 lb (410 kg)
  • Bench press — 640 lb (290 kg)
  • Deadlift — 925 lb (420 kg) without straps, 1001 lbs (454 kg) with straps
  • Strongman Deadlift (with straps) — 985 lb (448 kg)
  • Hummer Tire Strongman Deadlift (with straps) — 1,140 lb (517 kg)
  • Log Lift — 441 lb (200 kg)

Official Strongman competition


  • Strongman Deadlift (with straps) — 1022.9 lb (464 kg) (Arnold Strongman Classic 2016)
  • Hummer Tire Strongman Deadlift (with straps) — 1,122 lb (509 kg) (Arnold Strongman Classic 2013)
  • Hummer Tire Strongman Deadlift (with straps) — 1,128 lb (511 kg) (Arnold Strongman Classic 2014)

BODY MEASUREMENT 


  • Height — 203 cm (6 ft 8 in)
  • Weight — 200 kg (440 lb)
  • Chest — 152.4 cm (60 inches)
  • Biceps — 58.4 cm (23 inches)
  • Thigh — 83 cm (32.7 inches)
  • Calf — 55 cm (21.7 inches)
  • Neck — 53 cm (20.9 inches)

Diet and Supplements 



Early Morning 
  • MYO-X
  • Releve Joint Formula 
  • A-Bomb
  • T-Bomb II
Meal 1
  • Up Your MASS shake with peanut butter (6 scoops) 
  • 1-2 Bananas
  • 1 cup cooked oatmeal 
  • Active Multivitamin 
Meal 2
  • 10 oz tuna or salmon 
  • Baked potato 
Meal 3
  • 14 oz lean beef
  • 2 cups cooked rice 
  • Power Pack Pudding 
Meal 4
  • 12 oz chicken breast 
  • 2 cups cooked pasta
  • Active Multivitamin 
Meal 5
  • 10 oz tilapia 
  • 1 cup cooked rice 
Pre-workout 
  • Dark Rage or X-FIT
  • TRAINER
  • NO-Bomb
Post-workout 
  • Dark Matter 
  • Glutamine-SR
  • Power Pak Pudding 
Snack
  • Up Your MASS shake with peanut butter (6 scoops) 
  • A-Bomb
  • T-Bomb II 
  • Releve Joint Formula 
Meal 6
  • 14 oz lean beef 
  • Backed potato 
Bed time
  • Probolic-SR protein shake 
  • Cyclin-GF


ROUTINE 


Brian trains 4 days in a week. He performs strength training. Here is his 12 weeks Strongman workout routine:-

Day 1 – Legs 
Day 2 – Chest / Abs 
Day 3 – Back 
Day 4 – Shoulders / Arms 
Day 5, 6 and 7 – Rest 



EXERCISES 


NOTE:- Warm up with some basic stretches and light cardio before  doing these exercises to help prevent muscle strain.

DAY 1 (Legs) 

  1. Barbell Squat (5 sets of 5 reps)

  2. Atlas Stones (3 sets of 5 reps)

  3. Split Squats (3 sets of 8 reps)

  4. Stiff-Legged Barbell Deadlift (3 sets of 8 reps)

  5. Standing Barbell Calf Raise (3 sets of 8 reps)


DAY 2 (Chest / Abs) 

  1. Barbell Bench Press – Medium Grip (5 sets of 5 reps)

  2. Incline Dumbbell Press (3 sets of 8 reps)

  3. Bench Dips (3 sets of 8 reps)

  4. Hanging Leg Raise (3 sets of 8 reps)

  5. Tire Flip (3 sets of 8 reps)


DAY 3 (Back) 

  1. Barbell Deadlift (5 sets of 5 reps)

  2. Chin-Up (3 sets of 8 reps)

  3. One-Arm Dumbbell Row (3 sets of 8 reps)

  4. Sandbag Load (3 sets of 75)


DAY 4 (Shoulders)/ Arms) 

  1. Log Lift (5 sets of 5 reps)

  2. Upright Barbell Row (3 sets of 8 reps)

  3. Lying Rear Delt Raise (3 sets of 8 reps)

  4. Close-Grip EZ Bar Curl (3 sets of 8 reps)

  5. Lying Triceps Press (3 sets of 8 reps)





Quote 
The weak can never forgive. Forgiveness is the attribute of the strong.
– Mahatma Gandhi

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