Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 208521 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2535 on: September 09, 2020, 07:09:30 PM »
W5Legs2:
BW: 175.5

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

Heel elevated pause fronts:
Bar x 15
95 x 15
135 x 15
175 x 15 @9.5

Split squats:
20 x 15
30 x 15
35 x 16

Tibialis Anterior:
30/35/35/35

Single pause leg extensions:
25 x 15
35 x 15,3,3,3 myoreps partials

Donkeys:
5 sets BW burnout

Dun
Early again before work
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2536 on: September 10, 2020, 04:34:53 PM »
W5Push2:
BW: 174.4

Incline pause BBB
95 x 12
135 x 12
180 x 12, 4

DB upright row SS extra ROM laterals:
3 sets 35/10 to failure

Head supported rear delt fly:
20/25/25 to failure plus partials

Seated DB shrug:
50lbs x 3 sets

Flat fly:
45 x 12
50 x 12

Incline skullz:
Bar/40/60 x 10 SS press to failure

Pushdowns:
20 x 12
30 x 12
40 x 12, 3,5,3 myoreps

1 arm laterals:
25/20/15/10 back forth continuous

Dun:
7am before work
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2537 on: September 11, 2020, 03:09:45 PM »
W5Pull2:
BW: 175.5

Bar hump:
135 x 12
185 x 12
225 x 12
285 x 13 PR

Wide pause seated row:
70 x 12
120 x 12
130 x 12

Straight arm pulldown:
40 x 12
50 x 12
60 x 12, 3,3,3 myoreps

Cable 1 arm rear delt:
7.5 x 10
7.5 x 8
5 x 10

Rear delt row:
20/25/30

BB reverse shrug:
135 x 3 sets

1 arm incline lateral:
15/15 to failure

Spider curls:
20/24/30 x 9

Reverse curl:
Olybar x 2 sets
Hammer curl to failure

Dun:
End of week 5, day off maybe 2, gone fishing
« Last Edit: September 11, 2020, 03:11:55 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2538 on: September 13, 2020, 03:36:19 PM »
W6Legs1:
BW: 175.1

Single seated leg curls paused:
25 x 20
40 x 12
50 x 12
60 x 12 with partials to 20

Highbars:
Bar x 12
135 x 12
185 x 12
225 x 12
275 x 1
285 x 12 PR

DB BSS:
20 x 12
35 x 12
45 x 12

Tibialis Anterior:
30/30/30/30

Single leg extensions continuous tension:
25 x 20
35 x 20

Donkeys:
5 sets low rest

Seated calf:
4 sets last 3 SS standing BW burnout

Dun:

Good session, definitely a highbar rep PR. Baby weights but I was terrible at highbar, getting better
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2539 on: September 14, 2020, 12:15:58 PM »
W6Push1:
BW: 174.1

Bench:
135 x 12
185 x 12
205 x 1
225 x 10 stay

Overload partial laterals:
25/30/30 to failure

Incline facing laterals:
10/10/10 to failure

Head supported rear delt:
20/20/20 to failure with partials

Arnold’s:
25 x 12
35 x 12
45 x 12

CGBP:
135 x 12
165 x 14 bump

1 arm OH tri extension:
20/25/20 4 sec ecc, hold last one stretched

BB shrug:
165 x 3 sets to failure

Dun.
Bench felt crap today, form went from ok to terrible by end of last set. Made progress on everything else
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2540 on: September 15, 2020, 05:35:30 PM »
W6Pull1:
BW: 176

Toe elevated tempo RDL:
135 x 12
185 x 12
225 x 12
255 x 12

1 leg glute thrust:
BW x 12
25 x 12
35 x 12

Chest supported dB row paused:
25 x 12
35 x 12
45 x 12
50 x 10-12 with partials

Reversegrip pause pulldown:
70 x 12
120 x 12
130 x 10

Lying rear delt fly SS rear delt row:
20/20 for 3 sets to failure

Deadstop laterals:
15/15/15 dropset to 10

Incline DB curl:
20 x 10
25 x 10
30 x 10 drop to 15 to failure

Hammers:
25/20/15 all to failure

Dun:
Sore from legday but it was a gooder.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3477
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2541 on: September 17, 2020, 08:58:32 AM »
W6Legs2:
BW: 175.4

1 leg pause seated curl:
25 x 20
35 x 12
45 x 12
55 x 12,3,3,2 bunch of partials

Heel elevated pause fronts:
Bar x 15
95 x 15
135 x 15
185 x 12 (stay till 15)

Goblet split squats:
25 x 15
35 x 15
45 x 15

Tibialis Anterior:
30/30/30/30lbs

Pause leg extensions (single leg)
25 x 15
35 x 15

Donkeys:
4 sets

Seated calf:
3 sets low rest, BW standing burnout

Dun

5:45am before work, stay at 185 fronts until 15 reps
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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