Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 268845 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2775 on: June 28, 2021, 11:37:12 PM »
W10LegsB
BW: 164.5

1 leg curl
35/45/55 x 12/8/6/10 partials

Landmine hacks
bar/45/70/95 x 15

Foot elevated split squats
70/105 x 15

1 leg extension
35/45 x 12/8/5/3

Toe elevated dB RDL
60/70 x 12

Tibialis Anterior
35/35/35

Seated calf
3 sets heavy RP, standing 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 #2776 on: June 29, 2021, 11:37:10 AM »
W10pushB
BW: 163.5

Incline DB
35/50/60/70 x 11

Lying rear delt with partials
20/25/30

1 arm incline laterals
10/14/20-15-10-5

Seated shrug SS dB upright
135/25 x 3 sets

CG incline
135/155 x 10

DB skullz
20/25/25 SS press

Donkeys
25
2 sets DT
☻/
/▌ 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 #2777 on: January 07, 2022, 06:38:26 PM »
Apparently 6 months of my journal disappeared lol, ah well carry on

W5legsA:

Seated leg curl: 35/60/85 x 13/6/5/3

Wide tempo/pause highbar
Bar/135/185/225 x 6
275 x 6/205 x 6/135 x 6 dropset

Banded landmine RDL:
70/115/150 x 12

1 leg extension:
35 x 16/50 x 16/9/7/5/4/3

Foot elevated splits:
30/50 x 15-BW x 10 dropset

3 toe position donkeys
10//9/8
☻/
/▌ 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 #2778 on: January 08, 2022, 07:55:51 AM »
W5pushA:
BW: 168

Arnold’s SS seated laterals:
30/15
45/20
50 x 8/20

Incline fly SS press
35/45

1 arm incline laterals
10/10-5 dropset

CGBP
135/170 x 10

1 arm OH tri
20/20-10 dropset

Preacher
25/30-20 dropset

Tibialis Anterior
45/45/45

Seated calf
3 sets

Abs weighted 3 sets

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

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  • Posts: 3720
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2779 on: January 09, 2022, 10:37:16 AM »
W5pullA
BW: 168.2

Wide pulldown
70/120/165 x 10/5

1 arm midcable row
50/60 x 10

Chest supported rear delt SS rear delt row
20/25

Incline curls
25/30/30

Olybar reverse curl
2 sets RP

Tri pushdown
50/50

Double pump hump
135/295 x 10

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

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  • Posts: 3720
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2780 on: January 11, 2022, 05:53:27 PM »
W5legsB
BW: 169.8

Standing 1 leg curl
25/30/35 x 13/6/3/3

Landmine hacks
20/65/125 x 12

Alternate DB lunges
25/35 x 20

1 leg extension
27.5/37.5 x 15/4/4/4/3 myoreps

RDL
135/225 x 16

Donkeys
20/20/25

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

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  • Posts: 3720
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2781 on: January 12, 2022, 06:01:56 PM »
W5pushB
BW: 169.7

Incline DB SS fly
30/20
50/30
60/35

Db upright row
25/35

Deadstop laterals
20/25-10 dropset

Weighted dips
BW x 10
45 x 10/3

DB skullz
20/25 SS press

Spider curls
25/30-20 dropset

Tibialis Anterior
30/30/30

Seated calf SS weighted donkeys
3 sets

Abs: 3 sets bench leg raises, 3 sets weighted cable crunch

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

  • Senior Member
  • ****
  • Posts: 3720
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2782 on: January 13, 2022, 12:02:23 PM »
W5pullB:
BW: 168.3

Neutral mid cable row
80/120/160 x 10/5

Narrow pulldown
120/140 x 10 HLOS

Straight arm pulldown
50/70 x 12/6/4

Head supported rear delt
25/30-20-10 dropset

Incline curls
25/35-20-10 dropset

Preacher hammers
20/20

Reversegrip pushdown
50/50 x 12/7/4

1 leg glute thrust
35/50-BW x 10 dropset
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3720
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2783 on: January 17, 2022, 08:11:33 AM »
W1legsA:
BW: 171

Lowbar:
Bar/135/185/225/275 x 3
300 x 3
245 x 6

Landmine hacks
55/65 x 20

1 leg extension
35/45 x 15/7/5/3

Landmine banded RDL
105/140 x 14

3 toe position donkeys
10/9/8

6am

New block push SBD this mesocycle a bit
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3720
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2784 on: January 18, 2022, 01:31:48 PM »
W1pushA
BW. 169.9

Bench:
135/185/225 x 3
245 x 2
205 x 6

Db upright
25/30/35

6 point laterals
5/10/10-5

CGBP
135/155 x 10

1 arm OH tri:
20/20-10

Incline curls
30/35-20-10

Tibialis Anterior
30/35/35

Seated calf
3 sets last one donkey burnout

Abs: leg raise x 2
Weighted by 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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