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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on Today at 05:06:08 PM »
W1legsA
BW: 173.3

Seated leg curl paused
25 x 12
50 x 12
70 x 12/9/6/3 RP

Heel elevated tempo/pause HB
Bar/134/185 x 10
205 x 7

Sumo:
135/235/315 x 6

1 leg extension
25 x 12
35 x 14,4,4,4,3 myoreps

Heel elevated goblets
35/50 x 20

DT’s 2 sets donkey

Dun
New training block
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 16, 2021, 05:58:18 PM »
W12push3:
BW: 172.3

Incline pause tempo DB
30/45/60/70 x 9 HLOS

6 point laterals
5/10/10-5 SS laterals

1 leg extension
25 x 21
37.5 x 21/13/9/7/5/3/3

Reversegrip pushdown SS pushdown
40 x 13
50 then rest pause

3 point standing calf
3 sets 10/9/8 reps x 3

Dun
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 15, 2021, 06:33:41 PM »
W12pull2:
BW: 170.3

Reversegrip pulldown
75/120/160/190 x 6,4,2 RP

Seated neutral row:
120/140 x 10 HLOS

1 leg pause seated curl
35/45/55 x 12 partials to 20

Lying rear delt
25/30-15 dropset

Tibialis Anterior
45/45/45

Incline curls
25/30/35-20 dropset

Incline hammers
25/25-15 dropset

Seated calf
3 x 30, donkeys burnout

Dun
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 15, 2021, 06:02:02 PM »
went to squat and jackass kids were messing around in the rack

did 15 sets core stuff
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 14, 2021, 08:50:27 PM »
9 sets back
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 14, 2021, 02:41:20 PM »
W12pull2:
BW: 169.3

Arnold’s SS seated laterals
25/5
45/15
60 x 8/15-5-0 dropset

Front foot elevated splits
Bar/75/105 x 16

EZ OH tri
40/50 x 12/6/4 RP

Flat fly
45/50-30 dropset

Donkeys
3 x 30

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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 13, 2021, 06:06:55 PM »
9 sets chest
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 13, 2021, 11:34:21 AM »
W12pull1:
BW: 170.4

Deads
135 x 3,3
225 x 3
315 x 3
365 x 1
405 x 8 PR

Pullovers
60/70

Head supported rear delt SS rear delt row
20/25

Tibialis Anterior
35/35/35

EZ spider curls 1 1/2 rep
40/50 SS full curl

Seated hammers
25/25-15 dropset

Seated calf 1 1/2 rep
3 sets donkeys burnout

5:45am
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 12, 2021, 08:16:22 AM »
W12push1:
BW: 170.9

BSS:
BW/30/50/70 x 11,BW x 11 dropset

CGBP:
135 x 6
185 x 3
205 x 3
225 x 5,2,2,1 rest pause

Incline fly:
35 x 20
45 x 17

Deadstop laterals SS shrug
15/135
20/135
25-15-5/135 dropset

1 leg donkeys
20
Back/forth to failure

5:45am
4 days off, was sick a bit and then busy weekend
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 08, 2021, 05:53:45 PM »
arms, 18 sets, good pump
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