Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 296531 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2805 on: August 10, 2021, 07:47:51 AM »
W5pull1
BW: 166

Sumo:
135/225/315/375 x 6

Pullovers
60/70 x 10

Head supported rear delt
20/25 myoreps

Tibialis Anterior
35/35/35

Spider curls
25/25-15 drop

Preacher hammers 1 1/2 rep
20/15

Seated calf
3 sets 1 1/2 rep
Donkeys burnout

6am
Fast and rushed
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2806 on: August 11, 2021, 12:39:33 PM »
W5push2:
BW: 165

Partial laterals SS BB press
15/bar
25/95
30/120 x 7/15lb laterals

Landmine hacks
Bar/45/80/110 x 16

EZ skullz
Bar/40/60 SS press

Incline fly
35/50-35 drop

Donkeys
3 x 30

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2807 on: August 18, 2021, 10:42:58 AM »
W5pull2: couple days ago

Neutral pulldown
To0 set 175 x 6,3,3 RP

Midcable narrow row:
120/125 x 10 slow ecc

2 leg curl:
Top set 85 6,3,3,3, myoreps/partials

Incline curls:
35/20 drop top set

Incline hammers
25/25-15 drop

Tibialis Anterior
50/50/50

Seated calf
3 sets heavy RP
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2808 on: August 18, 2021, 10:45:13 AM »
Yesterday
W5push 3

Incline BB
135-185/200 x 6,3,2,1 RP

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

1 leg extension
25 x 20
40/50 x 12,3,3,3,2 myoreps

BB shrug
135/185/185

Rope pushdown
30/35 x 12,3,3,3,2 myoreps

Donkeys
2 sets DT

6:45 am

☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2809 on: August 18, 2021, 06:17:46 PM »
W5pull3

Landmine row paused:
25/50/75/100/135 x 6,4,2 RP

Banded landmine RDL
35/70/105/140 x 12

Deadstop rear delt
20/25,3,3,3,2 myoreps

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

Tibialis Anterior
30-30-30 x 20

EZ reverse curl SS curl
Bar/40/50 rest  pause last set curls

Seated calf SS weighted donkeys
12/14/16 reps

Dun



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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2810 on: August 20, 2021, 04:35:01 PM »
Yesterday
W6push1:

Heel elevated pause highbar
135/185/225 x 6
255 x 4, 185 x 4, 135 x 4 dropset

CGBP
135/185 x 6
220 x 3,1,2

Incline DB 4:2:0
45/50 x 10

Incline facing laterals
10/15-5 dropset

1 leg donkeys
Back/forth to failure

5:45am shitty weak
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2811 on: August 20, 2021, 04:39:08 PM »
W6pull1:
BW: 166

Sumo
135/225/315/385 x 6

Pullovers
60/70

Head supported rear delt SS rear delt row
20/25

Tibialis Anterior
35/35/35

Spider curls
20/25/30-20 dropset

Preacher hammers 1 1/2 rep
25/25-15

Seated calf 1 1/2 rep
3 sets
Donkeys burnout

Dun

Decent for 5:45
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2812 on: August 30, 2021, 08:38:39 AM »
Last week:
W6push2

Partial laterals SS press
20/bar
25/95
30/120 x 7 SS laterals 15lb

Landmine hacks
Bar/45/70/115 x 16

EX skullz
40/50/60 SS press

Incline fly:
35
50-35 dropset

Donkeys
3 x 30

☻/
/▌ 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 #2813 on: August 30, 2021, 08:42:00 AM »
Yesterday

W6pull2
Neutral pause pulldown:
75/120/150/180 x 6,3,3 RP

Narrow mid cable slow ecc row:
120/130 x 10 HLOS

Seated leg curl
35/60/90 x 12,3,3,3,2 myoreps-partials

Lying rear delt
20/30-15 dropset

Incline curls
20/35-20 dropset

Incline hammers
25/25-15

Tibialis Anterior
50/50/50

Seated calf
3 sets-RP
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 #2814 on: August 30, 2021, 11:07:28 AM »
W6push3:
BW: 160.3

Incline BB
135/185/205 x 3,1,1,1

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

1 leg extension
25 x 20
40 x 12
50 x 12/7/5/3/2 - 2 leg continuously

BB shrug:
135/185/185-135 dropset

Rope pushdown myoreps
30/40 x 12,3,3,2

DT donkeys
2 sets
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2815 on: August 31, 2021, 11:19:50 AM »
W6pull3:
BW: 161.8

Landmine row:
25/50/75/100/125/150 x 6,3,3 RP

Banded landmine RDL:
35/70/105/150 x 12

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

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

EZ reverse curl SS curl
40/50 then RP

Tibialis Anterior
30/30/30

Seated calf SS donkeys
12/14/16 rep
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2816 on: September 02, 2021, 08:00:46 AM »
W7push1:
BW: 162.8

Highbar pause heel elevated
135/185/225 x 6
255 x 4-185 x 5-135 x 5 dropset

CGBP:
135 x 6
185 x 6
220 x 3,1,1,1 cluster set

Incline DB 4:2:0
45/50 x 10 HLOS

Incline facing laterals
10/15-5-0 dropset

1 leg donkeys
Back/forth, 2 leg burnout

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

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  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2817 on: September 03, 2021, 01:42:56 PM »
W7pull1:
BW: 163.7

Sumo:
135/225/315 x 6
365 x 1
405 x 4

Pullovers
60/70 x 10 HLOS

Head Supported rear delt SS rear delt row
20/25

Spider curls
25/30-20 dropset

1 1/2 rep preacher hammers
20/20

Tibialis Anterior
35/35/35

Seated calf
3 sets 1 1/2 reps, donkey 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 #2818 on: September 05, 2021, 05:54:22 PM »
W7push2

Arnolds SS laterals:
25/5
35/15
50 x 7/ 15-5-0 dropset

Front foot elevated splits:
BW/bar/75 x 16

EZ OH tri:
Bar/40/50 x 10-4-2

Flat flies:
50 x 10
50/35 dropset

Donkeys:
3 x 30

Spent morning chainsawing waterfront on my property, tired but no pussies
« Last Edit: September 06, 2021, 08:07:45 AM by ShawnJ »
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Online ShawnJ

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  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2819 on: September 06, 2021, 08:10:29 AM »
W7pull2:
BW: 163.7

Reversegrip pause pulldown:
75/120/160 x 6,3,3 RP

Neutral wide slow ecc row:
120/120 x 10 HLOS

1 leg pause curl:
35/45/50 x 12 partials to 20

Lying rear delt
20/30-15 drop

Tibialis Anterior
50/50/50

Incline curls
25/35-20 dropset

Incline hammers
25/25-15 dropset

Seated calf
3 sets last one RP
Donkeys burnout

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