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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on Today at 03:57:27 PM »

W49A3: push
BW: 163.8

Bench:
135 x 6
185 x 6
225 x 6
240 x 5, 3,2 rest pause

Incline side lateral:
10 x 12
15 x 12
20 x 12, drop to 10 x 7

1 leg extension:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Sissy squat to failure

1 arm reverse pushdown:
10 x 12
15 x 12
20 x 12,3,3,3,2 myoreps

Donkeys:
3 sets, BW burnout

Tibialis Anterior:
35lb x 3 sets to failure

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 31, 2020, 11:05:03 AM »

W49B2: pull
BW: 163

Narrowgrip pause pulldown:
90 x 10
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause (stay)

Reversegrip row:
120 x 10
130 x 10
135 x 10 hold last one stretched

Seated BB shrug:
135 x 3 sets to failure

1 leg seated curl:
35 x 20
55 x 12
65 x 12
75 x 12,3,3,2 myoreps

1 leg glute thrust:
BW x 10
25 x 12
35 x 12, BW x 6

Conc. Curl:
25 x 10
30 x 10 hold last one stretched

Seated calf:
3 sets, last set rest pause (heavy), BW donkey burnout

Reverse curl EZ bar:
2 sets

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 30, 2020, 08:06:30 PM »

W49A2: push
BW: 163.7

Seated pause OHP:
Bar x 12
95 x 6
135 x 6
155 x 6, 1,1 rest pause

Heel elevated tempo/pause highbar:
BW x 10
Bar x 10
95 x 10
135 x 10
185 x 10
215 x 10

1 arm OH tri:
20 x 10
25 x 10
30 x 10 hold last one stretched

Incline fly:
40 x 12
50 x 12,3,3,3,2 myoreps

1 leg donkeys:
3 sets, last set continuous back/forth till failure, 2 leg burnout

Tibialis Anterior:
3 sets BW

Long walk with wifey and dingos

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 29, 2020, 02:54:42 PM »

W49B1: pull
BW: 164

Sumo:
135 x 5
185 x 2
225 x 2
275 x 2
315 x 2, 2, 2, 1
135 x 12

Pullovers EZ bar:
50 x 10
75 x 10

Glute thrust:
135 x 10
185 x 10
220 x 10

Bb shrug:
135 x 3 sets reversegrip

Lying rear delt fly:
25 x 12
30 x 12
35 x 12, 3,3,3,2 myoreps

Incline DB curl:
30 x 10
40 x 10

Conc curl:
1 set to failure

Seated calf:
20/20/40 reps BW burnout

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 29, 2020, 08:40:15 AM »

Yesterday:
W49A1: push
BW: 164

Fronts:
BW x 10
Bar x 6
95 x 6
135 x 6
185 x 6
220 x 6,3,1 rest pause

CG floor press:
135 x 6
185 x 6
225 x 3, 1 cluster

Incline DB: 5:2:0
50 x 10
50 x 10 hold last one stretched

6 point laterals:
5 x 10
10 x 10
10 x 10, 10/5 dropset side lateral

Donkeys:
3 sets BW burnout

Tibialis Anterior:
3 sets 30lb

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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams

« Last post by Bando on May 26, 2020, 05:21:28 PM »

Haven't been hitting the weights as my gym partner hurt his wrist and I hate lifting alone, cardio almost every day though

Chest

Flat BB

95, 95, 135, 135 x 10
175 x 10
185 x 10

Incline

95, 135 x 8
175 x 6

6 sets triceps

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Journals / Re: Not Dead Yet, still rebuilding.

« Last post by AlexanderOmand on May 26, 2020, 08:22:47 AM »

three weeks later, and I had the chance to go squat with a few monsters. 
We worked up heavy, and I was able to go full Kit again. 

Took 550 on the bar, 250lbs of Band Tensions, and 50lbs of chains.  so, 850lbs at the top, roughly 700 at the bottom.

THen, the owner of the gym took his heavy attempt.  650 on the bar, 250lbs of Bands and 100lbs of chains for an even 1000lbs.  He turns 58 this month....  Works out to rougly 800 at the bottom, 1000 at the top.

Here's a link to the IG video.

https://www.instagram.com/p/CAlJYqCA_KK/

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 25, 2020, 02:02:27 PM »

W48B3: pull
BW: 163.8

BOR:
Bar x 12
95 x 6
115 x 6
135 x 6
175 x 6,3,3 rest pause

Toe elevated tempo RDL:
135 x 10
185 x 10
245 x 10

BB shrug:
135
185
225/185/135 dropset

1 arm cable preacher:
10 x 12
12.5 x 12,3,3,3,2 myoreps

Hammer curls:
2 sets of 25lb DB tempo

Seated calf:
3 sets, last set rest pause heavy

Cardio: walk with all my ladies

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 25, 2020, 01:57:48 PM »

Yesterday:
W48A3: push
BW: 163

Bench:
135 x 5
185 x 3
225 x 2
250 x 1
275 x fail 😡
235 x 6,3,3 rest pause

Incline 1arm side lateral:
10 x 10
15 x 10
20 x 10, drop 10 x 10

1 leg extension:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

1 arm reverse pushdown:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Donkeys:
3 x 20, BW burnout

Tibialis Anterior:
BW x 3 sets

Cardio: yardio and walk with my ladies

10

Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on May 23, 2020, 03:13:20 PM »

W48B2: pull
BW: 163

Narrow paused pulldown:
90 x 6
120 x 6
150 x 6
170 x 6
185 x 6,3,3 rest pause

Reverse paused row:
120 x 10
125 x 10
135 x 10 hold last one stretched

1 leg seated curl:
25 x 20
50 x 12
60 x 12
75 x 12, 3,3,2 myoreps

Incline DB curl:
25 x 10
30 x 10
35 x 10 hold last one stretched

1 leg glute thrust:
BW x 10
25 x 10
30 x 10 drop to BW

Preacher hammers:
2 sets

Seated calf:
20/20/20 reps standing BW burnout

Cardio: walk with wifey and dawgs