Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 298357 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2880 on: November 29, 2021, 09:48:31 PM »
W6pushA:
BW: 170.5

Heavy partial laterals SS DB press
25/35
30/45
35/50 x 8?

Incline fly
45 x 12
50 x 12/6/3

Incline facing laterals
10/15-5 dropset

Head supported rear delt SS shrug
20/135
20/135

Diamond push-ups
20/7

Ez OH tri
40/50

Tibialis Anterior
45/45/45

Seated calf
3 sets, donkeys burnout

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2881 on: November 30, 2021, 09:12:34 AM »
W6pullB:
BW: 171.4

Pause neutral pulldown
70/120/165 x 10/5

Chest supported DB row
50/60 x 10/5

Pullovers:
60/70

Head supported rear delt SS rear delt row
20/25

Seated laterals
20/25-15-5 dropset

Ez spider curls
50/60

Preacher hammers
25/25 dropset to standing 20lb cross body

Heavy donkeys
3 sets, BW burnout

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2882 on: December 03, 2021, 10:01:22 AM »
Yesterday

W6legsB
BW: 171

1 leg standing curl:
25/30/35 x 12/7/5/3/2

Landmine hacks
10/55/80/120 x 12

Walking DB lunges
30/35 x 15

1 leg extension
25/35 x 20/10/5/4/3-/2

DB toe elevated RDL
60/60 x 16

3 toe position donkeys
10/9/8 rep
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2883 on: December 03, 2021, 10:05:59 AM »
W6pushB
BW: 171

Incline pause DB
35/50/60/70 x 10

Head supported rear delt
25/30 with partials

1 arm incline laterals
10/15-10-5-0 dropset

Reversegrip shrug SS DB upright
135/20
135/20

CGBP
135 x 12
180 x 8

DB skullz
20/25 drop 2 arm 35

Tibialis Anterior
35/35/435

Seated calf:
3 sets heavy (rest pause)
Donkey burnout

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2884 on: December 04, 2021, 02:29:12 PM »
W6pullB
BW: 171

Wide pause pull-up
17/6/3

Meadows row:
10/30/45 x 10/5

Hammer pull-ups x 16

Deadstop rear delt myoreps
20/25 x 12/3/3/3/2

6 point laterals
10/10-5 dropset

Incline curl
25/30/35

Incline hammers
30-24-20 RP

Heavy donkeys
3 sets last one RP and loaded stretch
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2885 on: December 06, 2021, 03:44:25 PM »
—————

W1legsA:
BW: 171

2 leg curls:
30/55/80 x 14/7/5/3 rest pause

Wide pause/tempo highbar:
Bar/135/185 x 6
225 x 6/175 x 6/135 x 6 dropset

Banded landmine RDL
35/70/105 x 12

1 leg extension:
30 x 16/45 x 16/8/6/5/4/3/2 back/forth continuously

Foot elevated splits
BW x 10
30 x 15/BW x 10

Donkeys
DT’s 2 sets

New training block, less shoulders and calf, more arms and glutes
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2886 on: December 07, 2021, 08:55:14 PM »
W1pushA
BW 172

Arnold’s SS seated laterals
25/15
35/20
45/20

Incline fly SS press
35/45

1 arm incline laterals
10/10-5 dropset

CGBP
135/165 x 8/3 RP

1 arm DB OH tri
20/25

Preacher DB
25/30-20 dropset

Tibialis Anterior
30/30/30

Seated calf SS donkeys (weighted)
3 sets

6:30am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Posts: 3825
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2887 on: December 08, 2021, 10:10:07 AM »
W1pullA:
BW: 171

Wide pause pulldown
70/120/160 x 8/4/3 RP

1 arm mid cable row:
40/50 x 10 HLOS

Lying rear delt SS rear delt row
20/25

Incline DB curl 4:2:0
25/30/30

EZ reverse curl
Bar/40 AMRAP

Pushdown
40/50 x 13/4/4/4/3 myoreps

Double pump humps
155/235 x 10

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \