Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142107 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2220 on: October 11, 2019, 05:44:16 PM »
That CGBP is awesome dude!  8)
Thanks man, everything is about hypertrophy right now but it’s nice to move a bit of weight
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2221 on: October 11, 2019, 05:48:57 PM »
W17B1:
BW: 176.2

Dreadmill 10min
Hip circle

Deads:
135 x 4
225 x 4
315 x 4
365 x 4
405 x 4, 1 cluster

DB pullovers: 4:2:0
45 x 10
50 x 10
50 x 10 hold last one stretched

Lying reverse laterals:
20 x 12
25 x 12
30 x 12, 3, 3, 2 myoreps

Bb curl:
45 x 8
70 x 6
90 x 6
105 x 6, 3, 3 rest pause

Seated calf:
3 sets, standing BW burnout

BB shrugs: 3:2:0
3 sets

Good session, wasn’t too excited for RDL’s anymore after I hit my 405 goal so will be doing real Deads in cluster sets from here on
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2222 on: October 12, 2019, 06:35:55 PM »
W17A2
BW: 176

Seated OHP:
95 x 6
135 x 6
155 x 1
170 x 3, drop 135 x 3, 135 x 3

Front squats: 4:2:0
Bar 8 x 2
Bar x 10
95 x 10
115 x 10

1 arm DB OH tri ext. 4 sec ecc
20 x 10
25 x 10
30 x 10 hold last

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

Donkey Calf:
3 sets, BW burnout

Notes: 2 hours sleep after 3rd nightshift, had to bring twins to hockey. Honesty probably had 10 hours total sleep in the last 3 days 😡
Felt like ass, performance was ass, but don’t skip I guess lol.
Subbing tempo fronts in now for the BSS. Making some exercise tweaks to freshen things up.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2223 on: October 13, 2019, 02:21:17 PM »
W17B2
BW: 176

Dreadmill 10min

Lat pulldown:
70 x 10
120 x 6
155 x 6
185 x 6, 3,3 rest pause

Reverse grip cable row: 4:2:0
120 x 10
140 x 10
160 x 10 hold last one

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

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

Seated calf:
3 sets standing BW burnout

Tib Anterior
3 sets
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2224 on: October 14, 2019, 02:09:22 PM »
W17A3:
BW: 176.6

Dreadmill 10min
Bench:
135 x 4
185 x 4
225 x 4
245 x 1
260 x 5, 1,1,1 cluster set

Incline 1 arm side lateral: 4:1:0
15 x 10
20 x 10
20 x 10 hold last one

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,5,4 myoreps

Rope tri extension:
30 x 12
40 x 12
45 x 13, 3,3,3,3,2 myoreps

Donkeys BW x 100
BFR standing: 20, 10 sec, 10

Dun:

Turkey gainz today!
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2225 on: October 15, 2019, 10:43:51 AM »
W17A3:
BW: 176.6

Dreadmill 10min
Bench:
135 x 4
185 x 4
225 x 4
245 x 1
260 x 5, 1,1,1 cluster set

Incline 1 arm side lateral: 4:1:0
15 x 10
20 x 10
20 x 10 hold last one

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,5,4 myoreps

Rope tri extension:
30 x 12
40 x 12
45 x 13, 3,3,3,3,2 myoreps

Donkeys BW x 100
BFR standing: 20, 10 sec, 10

Dun:

Turkey gainz today!

TuRkeeeeI GaInzzzzz.

 Belated Turkey thanking bro!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2226 on: October 15, 2019, 01:58:53 PM »
W17A3:
BW: 176.6

Dreadmill 10min
Bench:
135 x 4
185 x 4
225 x 4
245 x 1
260 x 5, 1,1,1 cluster set

Incline 1 arm side lateral: 4:1:0
15 x 10
20 x 10
20 x 10 hold last one

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,5,4 myoreps

Rope tri extension:
30 x 12
40 x 12
45 x 13, 3,3,3,3,2 myoreps

Donkeys BW x 100
BFR standing: 20, 10 sec, 10

Dun:

Turkey gainz today!

TuRkeeeeI GaInzzzzz.

 Belated Turkey thanking bro!
You too mang! Hope the eats were plentiful
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2227 on: October 15, 2019, 02:06:04 PM »
W17B3:
BW: 175.8
Dreadmill 10min

Neutral grip TBar landmine:
25 x 6
50 x 6
75 x 6
100 x 6
125 x 6
150 x 6, 3, 3 rest pause (tough)

Goodmornings: 4:1:0
Bar x 10
75 x 10
95 x 10
115 x 10 hold last one stretched

Straight arm cable pulldown:
40 x 12
50 x 12
55 x 12, 3,3,3,3,2 myoreps

1 arms cable curls: plate weight
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Seated calf: long pauses up and down
3 sets, donkey burnout

BB shrug:
4 sets, last one triple drop set

Dun:

Good session, been phasing in new exercises this week to keep things fresh. Still loving the program and seem to be growing so will keep rocking 6 days a week
« Last Edit: October 15, 2019, 02:39:18 PM by ShawnJ »
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2228 on: October 16, 2019, 10:30:26 PM »
You too mang! Hope the eats were plentiful

 I was in Kingston for Thanksgiving. I ate thick the entire weekend!

It.was.grand.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2229 on: October 17, 2019, 01:11:00 PM »
You too mang! Hope the eats were plentiful

 I was in Kingston for Thanksgiving. I ate thick the entire weekend!

It.was.grand.
Oh Hellz ya!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2230 on: October 17, 2019, 01:17:21 PM »
W18B1:
BW: 174.8

Deads:
135 x 6
225 x 4
315 x 4
385 x 1
425 x 4 (tried a single for cluster sets after 20sec but no go)

DB pullovers: 4:2:0
45 x 10
50 x 10
50 x 10 hold last one

Single leg thrust ^ SS with pullovers:
45 x 8
50 x 8
50 x 8

Lying reverse fly:
20 x 12
25 x 12
25 x 12, 3,3,3,3,2 myoreps

Concentration curl:
20 x 6
25 x 6
30 x 6
35 x 6, 3,3 rest pause

Seated calf:
3 sets long pauses, BW burnout

Good session, bumped deads, felt heavy but ok, I programmed deads as cluster sets but after that set of 4 I tried a single after 20 seconds and just felt too gassed to safely pull.
Will scrap clusters on deads and just keep pushing up the weight for reps 2-4
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2231 on: October 18, 2019, 05:42:30 PM »
W18A2:
Bw: 175

10min dreadmill

Arnold press
20 x 6
30 x 6
40 x 6
50 x 6
65 x 6, 3, 3 rest pause

Front squats: 4:1:0
Bar x 10
95 x 10
135 x 10 hold last one in hole

1 arm OH tri extension: 4 sec ecc
25 x 10
30 x 10 hold last

Incline fly;
45 x 12
50 x 12, 3,3,3,2 myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2232 on: October 19, 2019, 12:08:55 PM »
W18B2:
BW: 175

Lat pulldowns:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3, 3 rest pause

Reverse grip seated cable row: 4:1:0
120 x 10
140 x 10
160 x 10 hold last one

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

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

Seated calf:
3 x 20, donkey BW burnout

BB shrug:
3 sets, 4:2:0

Dassit

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2233 on: October 19, 2019, 12:19:21 PM »
You too mang! Hope the eats were plentiful

 I was in Kingston for Thanksgiving. I ate thick the entire weekend!

It.was.grand.

Forgot this one:

W18a1

Dreadmill 10min

Lunges:
Bar x 10
95 x 6
135 x 6
175 x 6, 3, 3 rest pause

CGBP:
135 x 5
185 x 4
225 x 4
240 x 4, 1, 1, 1 cluster set

Incline DB: 4:2:0
45 x 10
50 x 10
50 x 10 hold last

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3, 3, 3 2 myoreps

Donkeys x 3

Tibialis Anterior x 3
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2234 on: Today at 12:20:23 PM »
W18A3
BW: 175.2

Bench:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 4, 1, 1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,4 myoreps

Rope pushdowns
30 x 12
40 x 12
45 x 12, 3,3,3,3,2 myoreps

1 leg calf raise:
4 sets

Tibialis Anterior
3 sets
☻/
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