Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142106 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1965 on: March 16, 2019, 06:40:09 PM »
Lower Hypertrophy
BW: 168.6

Front squats:
Bar 8 x 2
95 x 5
140 x 12
160 x 12
180 x 8
180 x 8 vid

BB lunges:
105 x 10
105 x 10
105 x 10
105 x 10

Seated leg curls: plate weight
50 x 15
55 x 15
55 x 15
55 x 15

Leg extensions:
55 x 15
60 x 15
60 x 15
60 x 15

Seated calf: 5 sets

Donkey calf: 5 sets

http://instagram.com/p/BvFgZ_SnOLB/

Dun:

Notes: actually felt pretty good today, keeping small weight bumps moving and body is feeling a bit better.
Scale going up finally now that things have slowed down in life. Legs were wrecked afte
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1966 on: March 16, 2019, 06:49:29 PM »
couple of good sessions there Shawn. Gonna get swole doing that along with eating. 270 will catch you fast at this rate LOL. :rofl:
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 #1967 on: March 18, 2019, 12:50:13 PM »
couple of good sessions there Shawn. Gonna get swole doing that along with eating. 270 will catch you fast at this rate LOL. :rofl:
Lol damn scale is moving slow, 270 may take a minute
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1968 on: March 18, 2019, 12:56:45 PM »
Upper: strength
BW: 167.8

Bench:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1 vid

245 x 4
245 x 4
245 x 4 vid

Incline DB:
80 x 10
80 x 10
80 x 10
80 x 10

Widegrip low cable row: plate weight
130 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Lat Pulldown: plate weight
130 x 10
130 x 10
130 x 10
130 x 8

Seated OHP (narrow grip)
135 x 7
135 x 7
135 x 7

Ez curls: 70lbs 4 x 10

EZ bar OH Tri extensions: 70lbs 4 x 10

http://instagram.com/p/BvKCyRun7u8/

Dun

Notes: good session, progression is good, adding weight and reps. Happy enough with the bench single too, Iím light, I am weaker this light so 275 is ok for me me right now.
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1969 on: March 18, 2019, 03:45:39 PM »
That 275 is pretty sweet at your current weight. I'd be happy with that right now at my 30 lbs more. Progress is what counts over the long haul. Lots of good accessories in there. Gonna look good for your week and a half of summer way up there on the north shore ;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 #1970 on: March 20, 2019, 02:52:01 PM »
That 275 is pretty sweet at your current weight. I'd be happy with that right now at my 30 lbs more. Progress is what counts over the long haul. Lots of good accessories in there. Gonna look good for your week and a half of summer way up there on the north shore ;D
Thanks Rich, itís not terrible anyway, always discouraging when u know what u did in the past, but I am very light and lean so no complaints. I know very well how to get it stronger lol.
Haha itís 2 weeks of summer thank you!!
I am hoping I can add some size for sure, I am having fun with the hypertrophy/strength mix right now and hope it will pay off on the platform next year.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1971 on: March 20, 2019, 03:00:24 PM »
Lower - strength
BW: 167.2

Highbar:
Bar 8x2
135 x 4
185 x 1
225 x 1
250 x 1
275 x 1
295 x 1
315 x 1 vid

260 x 4
260 x 4
260 x 4 vid

Deads:
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1 vid
405 x 3 vid (gassed)

Goblets:
70 x 15
90 x 15
100 x 15
100 x 15

Seated leg curls: plate weight
60 x 10
70 x 8
70 x 8
70 x 8

Donkey calf: 5 sets

http://instagram.com/p/BvPZPWWnYyO/

Dun:

Notes: good workout, highbar felt a bit better today, had 315 for a single in mind and happy enough with it.
Was pretty gased on deads but hit my 455 target, moved ok but really did feel like a near max.
Only one drop down of 405x3, the singles took a lot out of me. Iíll test them again in a few weeks and hope for some progress
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1972 on: March 22, 2019, 10:09:09 PM »
Upper Hypertrophy
BE: 168.6

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 10
185 x 8

Flat DB flies:
50 x 12
50 x 12
50 x 12
50 x 12

Low narrow cable row: plate weight
140 x 12
140 x 11
140 x 11
140 x 11

1 arm row:
90 x 8
90 x 8
90 x 8
90 x 8

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

Cable tri pushdown: plate weight
50 x 12
50 x 12
50 x 12
50 x 12

 Incline DB curl:
30 x 12
30 x 11
30 x 10
30 x 9

Dun:

Late one after work. Good session, added weight and reps. Continuing to progress along. Actually felt hyooge briefly after this one....then reality set in and I was a stick dood once again  ::)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1973 on: March 25, 2019, 08:06:11 PM »
Lower: hypertrophy
BW: 169

Front squats:
Bar 8 x 2
135 x 5
145 x 12
165 x 12
185 x 8
185 x 8 vid

BB lunges:
115 x 9
115 x 9
115 x 9
115 x 10 vid

Leg extensions: plate weight
60 x 15
60 x 15
60 x 15
60 x 15

Seated leg curl: plate weight
60 x 15
60 x 15
60 x 15
60 x 15

Seated calf:
4 sets

Donkey calf:
5 sets

http://instagram.com/p/Bvc1XT2HnFR/
Dun:

Notes: finally got back in the gym, busy weekend working nights and our boys had their final hockey tournament all weekend.
Good workout, added weight to fronts and lunges. Legs were wrecked!
« Last Edit: March 26, 2019, 12:18:11 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1974 on: March 26, 2019, 02:43:51 PM »
Upper-strength
BW: 168.6

Bench:
225 x 4
250 x 4
250 x 3
240 x 3

Incline DB:
85 x 10
85 x 8
85 x 8
85 x 8

Widegrip low cable row:plate weight
140 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Lat pulldowns: plate weight
140 x 8
140 x 8
140 x 8
140 x 8

Seated Narrowgrip OHP:
135 x 8
135 x 8
135 x 8

Conc. Curls: 3 sets

2 arm OH tri extension: 3 sets

Dun

Notes: I guess it was a good workout, bench felt really shitty and I died out fast. I did manage to add weight and reps all around everywhere else  so canít complain really
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1975 on: March 28, 2019, 12:18:26 PM »
Been away from the 'puter so I'm just catching up. Looks like some good progress in general. High bar is coming around. Glad you made  your goal. Bench looked tough but some decent weight pushed at your current BW. The scale doesn't seem to be moving much. Gotta get some foodz in ya.
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 #1976 on: March 28, 2019, 01:58:28 PM »
Been away from the 'puter so I'm just catching up. Looks like some good progress in general. High bar is coming around. Glad you made  your goal. Bench looked tough but some decent weight pushed at your current BW. The scale doesn't seem to be moving much. Gotta get some foodz in ya.
Thanks Rich, highbar is slowly feeling better, think I have most of the kinks worked out. Pretty sure Iím much stronger than I think on them but Iím in no hurry anyway
Scale has been slow as fuk! Kinda frustrating me, I have been eating pretty hard too lol. I have gained some but not a ton. Iíll keep working it buddy!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1977 on: March 28, 2019, 02:09:50 PM »
Lower-strength
BW: 169.8

Highbar:
Bar 8 x 2
135 x 5
185 x 3
225 x 3
255 x 3
285 x 3 vid
295 x 3 vid

Deads:
135 x 3
225 x 3
315 x 1
365 x 1
405 x 3
415 x 3
415 x 3 vid

Goblets:
85 x 15
105 x 15
105 x 15
105 x 15

Seated leg curls: plate weight
70 x 10
70 x 10
70 x 10
70 x 10

Donkey calf: 5 sets

http://instagram.com/p/Bvj6GpTHHPi/

Dun:

Notes: pretty solid, no complaints
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1978 on: March 31, 2019, 12:21:45 PM »
Upper-hypertrophy
BW: 171

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 11 (+1)
185 x 10 (+2)

Flat DB flies:
50 x 12
50 x 12
50 x 11
50 x 11

Narrow low cable rows: plate weight
140 x 12
140 x 12
140 x 12
140 x 12

1 arm DB row:
90 x 9 (+1)
90 x 9
90 x 9
90 x 9

Seated side laterals:
25 x 10
25 x 10
25 x 10
25 x 10

Tri cable pushdowns: plate weight
50 x 12
50 x 12
50 x 12
50 x 12

Conc curl:
25 x 12
30 x 8
30 x 8
25 x 12

Dun:

Notes:
Good bruh session. Added reps except went down on flies for some reason.
Finally got the BW into the 170ís the last couple days. Ice cream was the key!
Going to continue surplus and same program until May, then a 4 week cut while doing the same structure workouts but with some new exercises mixed in.
« Last Edit: April 09, 2019, 04:17:16 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1979 on: April 01, 2019, 05:40:03 PM »
Lower Hypertrophy:
BW: 172

Front squats:
Bar 8 x 2
135 x 6
145 x 12
165 x 12
185 x 9 (+1)
185 x 9 (+1) vid

BB lunges: (+10lbs)
125 x 8
125 x 8
125 x 8
125 x 8 (all sets hard)

Leg extensions: (+5lbs) plate weight
65 x 15
65 x 15
65 x 15
65 x 15

Seated leg curl (+5lbs) plate weight
65 x 15
65 x 15
65 x 15
65 x 15

Seated calf: 4 sets

1 leg donkey calf: 5 sets

https://instagram.com/p/BvulKLmn5U9/

Dun:

Notes: only 3 hours sleep after nights but went well. Added a couple reps on fronts, added weight to lunges/ext/curls
BW finally climbing. Alls good in the hood
Nights tonight, offday tomorrow
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