Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 251527 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2715 on: April 04, 2021, 07:53:46 AM »
W6PullA
BW: 169.0

Neutral cable row
70 x 10
130 x 10
140 x 9/6/4

Hammer pull-ups: 10/5/4

Pullovers
50 x 10
60 x 10

Head supported rear delt SS rear delt row olybar
25/bar
25/65
25/65

Deadstop laterals
15/20/25-15-5-0 dropset

Spider curls
25/30/35 drop 20

Hammer curls:
30/25 to failure

Donkeys:
3 sets heavy, RP, BW burnout

5:45am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2716 on: April 05, 2021, 02:33:44 PM »
W6legsB

1 leg curl
35/45/55 x 15/8/5

Heel elevated tempo pause fronts
BW/bar/95/135 x 10

Foot elevated split
65/110 x 15

Single leg extension
35 x 15
45 x 14,3,3,3,2 myoreps

Tibialis Anterior
35/35/35

Deficit SLDL
155/205 x 12

Seared calf
3 x 20, donkey x 30
« Last Edit: April 05, 2021, 02:36:50 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2717 on: April 06, 2021, 06:37:29 PM »
W6pushB
BW: 167.5

Incline DB SS fly
35 x 10
50/30
60/30
70 x 11/35 x 10

Lying rear delt
25/25/25 plus partials

1 arm incline laterals
10/15/20-10-5-0 drop

Flat DB press
60/60

Hangclean/press SS upright
Bar/65/65

Incline DB skullz:
20/25/25 SS press

Pushdown:
40/40 x 11,3,3,3,2 myoreps

Donkeys:
20
2 sets DT
« Last Edit: April 07, 2021, 09:21:20 AM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2718 on: April 07, 2021, 12:27:47 PM »
W6pullB
BW: 166.7

1 leg glute thrust
BW/35/50/75 x 12

Neutral pulldown
70/120/140 x 10
160 x 9/4

1 arm cable row
40/50 x 10/5/4

Facepull
50/50 x 12,4,3,2 myoreps

Seated laterals
15/20/25 drop 15

Incline dB
25/30/35 drop 20

Incline hammers
35/30/25

Seated calf SS donkeys SS BW Tibialis Anterior
3 sets
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2719 on: April 10, 2021, 01:02:08 PM »
W1legsA
BW: 168.6

2 leg curls:
35 x 12
50 x 12
70 x 12,9,7 RP

Lowbar:
135 x 5
185 x 1
225 x 2
275 x 1
315 x 1
340 x 1
275 x 5, 225 x 5, 135 x 6

1 leg extension:
35 x 15
45 x 15,9,7 back/forth

Heel elevated goblets
45 x 20
60 x 20

Toe elevated dB tempo RDL:
60 x 12 x 2

Donkeys
25, 2 sets of DT’s

New training block, Lowbar first time in 2 years. Felt strange but good start

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2720 on: April 11, 2021, 10:57:11 AM »
W1pushA
BW: 168.0

Arnolr press SS seated laterals
35/15
45 x 10/15
50 x 7/15

Incline DB 4:2:0
50 x 10
60 x 8 HLOS

6 point lateral
5/5 SS side lateral

DB shrug SS head supported rear delt
60/20 x 3 sets

Dips:
16/8/6

Ez skullz
40 x 10
50 x 10 SS press

Tibialis Anterior
35/35/35

Seated calf:
3 sets, donkey burnout

5:45am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2721 on: April 12, 2021, 01:17:33 PM »
W1pullA
BW: 168.8

Neutral row:
70 x 10
120 x 10
140 x 10/6/4

Narrow pulldown: 4:2:0
120/125 x 10 HLOS

Straight arm pulldown:
50/60 x 12,3,3,2 myoreps

Head supported rear delt row SS fly
Bar/15
65/20
75/20

Deadstop laterals
15/20/25-15-5-0 dropset

Spider curls: 4:2:0
25/30/30 hold last one stretched

EZ reverse curl
40/50/50

Donkeys
3 x 20

6am


« Last Edit: April 12, 2021, 01:19:55 PM by ShawnJ »
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Online ShawnJ

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  • Posts: 3662
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2722 on: April 13, 2021, 01:13:20 PM »
W1legsB
BW: 168.6

1 leg curl paused:
35/45 x 12
55 x 12/8/10 with partials

++heel elevated tempo pause fronts
Bar x 10
95 x 10
135 x 10
155 x 10

Walking DB lunges:
25 x 15
30 x 15

1 leg extension
35 x 12
45 x 12,3,3,2 myoreps

Tibialis Anterior
45/45/45

Deficit SLDL
135 x 12
225 x 12

Seated calf SS donkeys
3 sets

Dun
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Online ShawnJ

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  • Posts: 3662
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2723 on: April 14, 2021, 05:02:49 PM »
W1pushB
BW: 168.6

Incline fly:
35/45/50 drop 35 10/10

Lying rear delt:
20/25/30 plus partials

1 arm incline laterals
10/15/20-10-5-0 drop

BB shrug:
135/135/135

Hangclean/press/upright
Bar/65/65

CGBP
135/155/175 x 8

1 arm OH DB Tri 4:2:0
15/20/25 x 12 HLOS

Donkeys
25
2 sets DT
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Online ShawnJ

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  • ****
  • Posts: 3662
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2724 on: April 15, 2021, 06:56:20 PM »
W1pushB
BW: 168.6

Double pause glute thrust:
135 x 10
225 x 10
275 x 10

Neutral pulldown
79/120/140 x 10/5/4

1 arm cable row 4:2:0
40/50 x 10 HLOS

Facepull
50/50 x 12,3,3,2 myoreps

Seated side lateral
20/25/25-15-5 dropset

Tibialis Anterior
35/35/35

Incline DB curl:
25/35/45 x 5,2-25 drop

Concentration hammer:
25/25/25

Seated calf
3 sets donkey burnout
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2725 on: April 18, 2021, 12:30:33 PM »
W2LegsA:
BW: 168.8

Leg curls
35 x 16
50 x 12
70 x 14,9,7

Lowbar:
135 x 4
185 x 1
225 x 2
275 x 1
315 x 1 felt so heavy, but fast
335 x 1
355 x 1 @9
295 x 5, 225 x 5, 135 x 6 drop

1 leg extension
35 x 15
45 x 17,9,7 back/forth

Heel elevated goblets:
50 x 20
60 x 20

Toe elevated dB tempo RDL
60 x 12 x 2

Donkeys:
25
2 sets DT

Odd squats, 315 felt like max but watched video and it flew. 355 was actually surprising
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Online ShawnJ

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  • Posts: 3662
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2726 on: April 19, 2021, 11:50:28 AM »
W2pushA
BW: 167.8

Arnold’s SS seated laterals
35/15
45/15
50 x 9/15

Incline DB 4:2:0
50 x 10
60 x 7

DB shrug SS head supported rear delt
60/20 x 3 sets

6 point lateral
5/5 SS side lateral

Dips:
10/8/5

Tibialis Anterior
35/35/35

EZ skullz
40/50 x 10 SS press

Seated Calf:
3 sets last set RP, SS donkeys

6am
« Last Edit: April 19, 2021, 03:58:25 PM by ShawnJ »
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