Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 105442 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1935 on: February 16, 2019, 05:12:06 PM »
Lower-Hypertrophy
BW: 167.2

Front squats:
Bar 8 x 2
95 x 5
135 x 12
145 x 10
155 x 8
135 x 12

DB lunges (alternating):
40lb x 12
40 x 11
40 x 10
40 x 10

Sissy squats:
12
11
10
10

DB SLDLís:
50 x 15
50 x 15
50 x 15
50 x 15

Seated calf:
5 sets

Standing 1 leg calf raise
7-8 sets

Dun:

Notes: Wow! This was light but it was very tough. I havenít wrecked my legs like this in a long time, if ever. I loved every minute of it though, legs were crazy pumped and shaking coming up the stairs. Loving being a wanna be BBír so far!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1936 on: February 17, 2019, 07:51:37 PM »
I don't like having wobbly legs. The last time I had that I ended up in the hospital for a week so it's a no go for me. Lots of volume there for sure. Just water them a little and the twigs will grow ;D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1937 on: February 19, 2019, 11:34:12 AM »
I don't like having wobbly legs. The last time I had that I ended up in the hospital for a week so it's a no go for me. Lots of volume there for sure. Just water them a little and the twigs will grow ;D
Haha ya well I didnít go anywhere near that hard, Iím too old to survive Rhabdo!
I am eating better, more calories, more protein, I wonít be getting fat again though, just try to feed to grow
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1938 on: February 19, 2019, 11:40:37 AM »
Upper-Hypertrophy
BW: 169.2

Incline BB:
135 x 12
155 x 12
175 x 9 @9
165 x 8

Flat DB flies:
50 x 10
50 x 10
50 x 10
50 x 10

Narrow low cable row: (plate weight)
120 x 12
140 x 12
140 x 11
140 x 10

1 arm rows:
75 x 8
75 x 8
75 x 8
75 x 8

Seated DB side laterals:
20 x 12
20 x 12
20 x 12
20 x 12

Incline DB curls:
30 x 12
30 x 10
25 x 12
25 x 10

Cable pushdowns: (plate weight)
35 x 12
45 x 12
45 x 12
45 x 12

Dun

Notes: fun workout again, upper body was temporarily swolio
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1939 on: February 20, 2019, 10:00:39 PM »
Lower-strength
BW: 168.2

Highbar:
135 x 5
185 x 5
225 x 5
255 x 5
265 x 5 vid

Deads:
135 x 5
225 x 5
315 x 5
375 x 5 vid
425 x 1 vid

Goblet squats:
65 x 15
75 x 15
85 x 15
85 x 15

RDL-SLDL:
135 x 10
155 x 10
175 x 10
175 x 10

Donkey calf raise:
6 sets

http://instagram.com/p/BuHnR9jHix5/
Dun:

Decent session, bumped weights a bit, getting a bit better with highbar. Deads felt good again after squats, all the joints just so warm I guess.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1940 on: February 22, 2019, 02:31:24 PM »
Upper-strength
BW: 171

Bench:
225 x 4
235 x 4
235 x 4
235 x 4 @9

Incline DB press:
75 x 10
85 x 8
85 x 6
85 x 6

Wide low cable row: plate weight
120 x 5
160 x 5
160 x 5
160 x 5
160 x 5 @9

Widegrip pulldown: plate weight
120 x 10
120 x 10
120 x 10
120 x 10

Narrow OHP seated:
135 x 6
135 x 6
135 x 6

Ez narrow curls:
60 x 10
60 x 10
60 x 10 @10

EZ OH tri extensions:
70 x 10
70 x 8
70 x 7

Dun;

Notes: waaaay better session than I anticipated, put in 8 hours shoveling 3 feet of snow off my roof then off the ground yesterday after nightshift. Body pretty heat today but felt great once I got moving. Added weight and or reps on mostly everything today from last week. Das it mane!
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1941 on: Today at 02:25:08 PM »
Nice work Shawn. Deads looked  good the other day. Hell of a workout after shoveling all that snow. I think I would have skipped it myself. Lots of volume there. How you liking the program?
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485