Recent Posts

1

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

« Last post by ShawnJ on August 11, 2020, 12:14:33 PM »

W1legs1:
BW: 168.9

Single leg curl:
25 x 20
35 x 15
45 x 12,6,3 partials

Highbar:
Bar x 12
95 x 12
135 x 12
185 x 12
225 x 12

BSS: DB
BW x 12
25 x 12
35 x 12

Single leg extensions:
25 x 20
30 x 20, 10

Sissy squat x 10

Donkeys x 4 sets

Tibialis Anterior x 3 sets 30lb

Seated calf x 4 sets donkey burnout

Switching to legs push pull, legs push pull 6x a week
No sets under 8 reps, wanna grow

2

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

« Last post by ShawnJ on August 10, 2020, 06:50:32 PM »

W3U2:
BW: 170.6

Incline BB paused:
95 x 12
135 x 12
165 x 12, 3

Wide pause cable row:
70 x 12
120 x 12
140 x 12
145 x 12

Pull-ups (hammer)
10/5/5 low rear

Flat fly:
45 x 12
50 x 10

Seated DB shrug:
3 sets to failure

6 point laterals:
5 x 10
10 x 10
10 x 10 SS side laterals

Rear delt:
15lb to failure 3 sets

1 arm OH tri SS conc curl:
20 x 10/20 x 10
25 x 10/25 x 10
30 x 10/30 x 10

Hammer curls:
1 dropset

3

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

« Last post by ShawnJ on August 08, 2020, 02:16:10 PM »

W3L2:
BW: 170.5

Single seated leg curl:(pause)
25 x 20
35 x 12
45 x 12,3,3,3,2 myoreps

Sumo:
135 x 4 paused
135 x 4
185 x 4
225 x 4
315 x 4
355 x 2
385 x 4

Pause heel elevated fronts:
Bar x 12
95 x 12
135 x 12
155 x 12

Glute thrust:
135 x 12
205 x 12
255 x 10

5 min DB lunges 15lb
54 each leg

Donkeys:
4 sets

Tibialis Anterior:
4 sets

Seated calf:
4 sets

Dun

4

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

« Last post by ShawnJ on August 07, 2020, 08:07:08 AM »

W3U1:
BW: 170.2

Bench paused
135 x 6
185 x 6
210 x 6
235 x 6, 2,2,2 tough

SS wide pause pulldowns:
70 x 12
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause

Standing DB pause OHP:
30 x 8
45 x 8
50 x 8, 4,4 rest pause

SS seated row paused:
120 x 10
125 x 10
130 x 10 hold last one stretched

EZ skullz SS EZ curls:
40 x 10/10
50 x 10/10
60 x 10/10

Reverse BB shrug:
135 x 3 sets

Deadstop laterals:
15lbs x 3 sets

SS reread delt fly:
15lbs x 2 sets

Dun:
5:30 am before work, decent actually, brought BW up to 170, try to hold around here for a while

5

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

« Last post by ShawnJ on August 04, 2020, 02:57:47 PM »

W3L1: lower
BW: 167.7

Single pause seated leg curl:
25 x 20
35 x 12
45 x 14, 3,3,2 plus partials myoreps

Highbar:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
260 x 6
285 x 6

DB toe elevated RDL:
30 x 12
50 x 12
70 x 13 hold last one stretched

BSS: tempo/pause
BW x 10
25 x 10
35 x 10 hold last one stretched

Single pause leg ext:
25 x 12
35 x 12, 3,3,2,partials myoreps

Tibialis Anterior:
35lbs x 3 sets

Donkeys:
4 sets

Seated calf:
4 sets short rest

Standing burnout with 20 sec stretch

Good session, 285 x 6 is a new hip highbar PR. Might get back to old squat strength yet 🤔

6

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

« Last post by ShawnJ on August 03, 2020, 06:05:14 PM »

W2U2:

Incline BB paused:
Bar x 12
95 x 12
135 x 12
160 x 12

Wide cable row paused:
70 x 12
120 x 10
140 x 10
145 x 10 hold last one stretched

Pause tempo hammer pull-ups
10
6
4
Low rest time

Flat fly:
45 x 12
50 x 11

6 point laterals:
5 x 10
10 x 10
10 x 9, SS side laterals

Seats BB shrug:
3 sets to failure

1 arm OH tri SS conc. curl:
20 x 10/20 x 10
25 x 10/25 x 10
30 x 10/30 x 10 hold last one stretched

DB Hammer curls:
25/20/10 dropset

Dun:

Couple days at the lake, back this afternoon and got to work. Start week 3 tomorrow

7

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

« Last post by ShawnJ on July 31, 2020, 01:09:36 PM »

W2L2:
BW: 169.4

Single pause leg curls:
25 x 12
35 x 12
45 x 12, 3,3,2 plus partials myoreps

1 arms incline side delt:
10 x 20
15 x 10
20 x 10, 10 x 8 drop

Paused sumo:
135 x 4
135 x 4
225 x 4
315 x 4
365 x 4

Pause heel elevated fronts:
Bar x 12
105 x 12
145 x 12

Bar humps:
135 x 12
205 x 10
255 x 10

5 min straight DB lunges:
15lb x 50 reps

Donkeys:
4 sets last one BW burnout

Tibialis Anterior:
30lbs x 4 sets

Seated calf:
3 sets, standing burnout

Dun:

Good session, bumped some weights, felt stronger

8

Journals / Re: Be positive, Appreciate, Elevate.

« Last post by Merkley on July 30, 2020, 08:16:45 AM »

I'm alive.

 Lots of running (avg 25 km a week), running PR's (5km in 28 min), and now biking has been added to the mix.

 Over the past month or so I have slowly built up what I like to call the torture chamber. I have a decent elite Chrono hydro mag "classic" bike trainer, speed and cadence sensors for the rear hub and crank arm of the bike, ANT+ adapter for my laptop, HDMI'd to a 50-inch tv, rubber flooring, fans, the road bike itself, and of course a very tolerant wife for letting me convert part of the living room into this. 

 I'm using the bike twice a day at this point to get my body (mainly my ass) adapted to biking as quickly as possible. The idea is to start bike commuting for the next few months, just to try something new. I'm looking at 26 km round trip, currently, I'm biking 10 km in the morning and most recently 13 km in the evening. So hopefully by next week I'll be doing 13 k in the morning and 13 k in the evening. With the long weekend coming up it seems like a good opportunity to do a test bike to work and back just to see how it feels. With these new lifestyle changes I may have to make some adjustments to my running schedule.

 Resistance training has fallen off. Perhaps with stage 3 getting the green light recently, I'll reactivate my gym pass and get back to hitting the weights.

We shall see...

 
 

9

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

« Last post by ShawnJ on July 28, 2020, 11:49:33 AM »

W2/weakness
BW: 168

Single leg ext.
25 x 20
25 x 25/22/18/15/12/10/8/6/4/3/3/3 continuous back/forth to failure

Sissy squats:
2 sets to failure

Donkeys SS BW Tibialis Anterior
4 sets

DB upright row:
25 x 3 sets

Seated laterals:
15 x 3 sets to failure

Rear delts:
15 x 3 sets to failure

Olybar reverse curl x 2 sets then 15lb hammer to failure

Bb shrug: 2 sets to failure

1 leg glute thrust:
BW x 10
30 x 8/6 BW to failure

Bruh day

10

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

« Last post by ShawnJ on July 27, 2020, 02:20:26 PM »

W2U1:
BW: 165

Bench:
135 x 6
185 x 6
205 x 1
230 x 6, 2,2,2 rest pause

SS wide pause pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
175 x 6, 3,3 rest pause

Standing pause DB OHP
30 x 8
45 x 8
50 x 7, 4, 3 rest pause

SS seated pause/tempo narrow row:
120 x 10
125 x 10
130 x 10 hold last one stretched

Ez skulls SS Ez curls:
40 x 10/40 x 10
50 x 10/50 x 10
60 x 10/60 x 10

Dead stop laterals SS reverse shrug:
2 sets to failure

Rear delts 1 set to failure

Dun:

Good session, chest sore going in but managed some progress from last week