Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 145509 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2115 on: July 17, 2019, 04:50:12 PM »
W5A2
Bw: 161.4

Front delt raises:
4 x 12

Single arm side laterals:
4 sets last one triple drop set

BSS with dip belt: 4:2:0
BW x 10
25 x 10
35 x 10
35 x 10

Single arm OH tri extension: 4 sec ecc.
15 x 12
20 x 12
25 x 12 hold last one

Incline fly: skipped due to rib

Donkey calf:
3 sets, bw burnout

Notes: good workout despite my fukked up rib. Skipped the chest movement as would die.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2116 on: July 18, 2019, 11:56:01 AM »
W5B2
BW: 160.6

Standing 1 arm rope cable rows: 4 sec eccentric
5 sets

1 arm DB rear delt fly:
4 sets

Seated ham curls: plate weight
50 x 12
60 x 12
70 x 12
80 x 12, 5, 5, 5, 4 myoreps

Standing conc. curl: 4 sec ecc.
15 x 10
20 x 10
25 x 10
30 x 10 hold stretched at end

Seated calf:
3 sets, BW burnout

Dun:

Notes: still modifying stuff to work around this rib. Wifey found a fridge online she wanted, so picked it up in my trailer and swapped out my old one. Popped my chest plate 2x fuk. Total of 8 times I have popped it in the last 3 days. Hope to make it 1 whole day today without it shifting so it can heal.
Skipping yardio today for tomorrow then off to the lake tomorrow night
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2117 on: July 19, 2019, 11:30:33 AM »
W5A3
BW: 160.4

1 arm DB side laterals:
4 sets last one triple drop set

2 arm DB front raises:
3 sets

Leg extensions: plate weight
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12, 5, 5, 5, 5, 5, 4 myoreps

1 arm rope pushdowns:
4 sets

Standing calf:
1 huge bw set of 120 reps

Dun:

Notes: did what I could again, chest is the one thing I absolutely canít do and pretty much all back work or my sternum will pop out.
Was doing great yesterday until I gently jumped in the pool with the boys, POP! Big breath to shift my ribs in place, POP POP, there I am clenching my chest like I had the Jammer in the pool 😂
I need to get a day under the belt where it doesnít move so it can start healing.
Lake later today, couple days off to get my fish on. Been taking a diet break for around a week and this weekend will be no exception. Will do one more push after this weekend for a few weeks then begin a surplus. No powerlifting plans in my future at the moment, gaining size will be my priority
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2118 on: July 19, 2019, 08:13:50 PM »
Man that really sucks about the rib. I popped a rib once and quit lifting till it got better. Just couldn't get comfortable with it. Good on you for soldiering through. Hope it doesn't last too long. Enjoy the lake.
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2119 on: July 20, 2019, 08:26:04 AM »
Dude, that rib thing is crazy. I cannot imagine, hope it get's better soon!

 Have fun on the lake.
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2120 on: July 22, 2019, 01:26:46 PM »
Man that really sucks about the rib. I popped a rib once and quit lifting till it got better. Just couldn't get comfortable with it. Good on you for soldiering through. Hope it doesn't last too long. Enjoy the lake.
Ya man, I popped it pretty much everyday up until yesterday. Seems a thick tensor bandage wrapped tight does pretty good to hold it in place. I definitely canít do any pressing band pretty much no pulling. Still managing everything else ok so gotta take what I can get.

Dude, that rib thing is crazy. I cannot imagine, hope it get's better soon!

 Have fun on the lake.
Thanks, lake was good but limited on what I could do. I still nailed the Walters so thatís good!!
Rib sucks, hurts like hell when it gets out of place, then a big breath of air in usually double pops it back in place and thatís when the pain sets in.
Just need to keep it still a few days so it can begin healing
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2121 on: July 22, 2019, 01:32:37 PM »
W6A1
BW: 159.7

Split squats with dip belt: slow tempo
BW x 20
25 x 12
35 x 12
45 x 14, short rest then 6

DB side laterals:
15 x 12
20 x 12
25 x 12, 10, 10 drop set (25/15/10)

DB front raises:
15 x 12
20 x 10, 6, 6 drop set (20/15/10)

OH 1 arm tri extensions: 4 sec ecc.
15 x 12
20 x 12
25 x 12 hold last one

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
2 sets with bands

Dun:

Survived with no rib movement, had a tight tensor wrapped around my chest. Dip belt is great so I can still train legs
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2122 on: July 23, 2019, 11:49:12 AM »
W6B1
BW: 159.0

Banded hip hinge:
4 sets

Leg curls: plate weight
60 x 12
70 x 12
80 x 12, 6, 4, 2 rest pause

Behind the neck pulldowns: very slow tempo
4 sets light of 12

1 arm standing cable row:
3 sets of 12

Banded rear delt:
3 sets

Preacher curl: 4 sec ecc.
15 x 12
20 x 12
25 x 12 hold last one in stretched posín

Seated calf:
3 sets
BW donkey x 55 reps

Dun

Decent, stretching my imagination with exercises right now but we gettin in dun. Been tweaking my rib in other places than the gym, frustrated a bit but Iíll keep working around until I donít have to
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2123 on: July 24, 2019, 04:46:56 PM »
W6A2
BW: 158.8

1 arm Arnold press:
Slow tempo 4 sets up to 30lbs with triple drop set last one

Dip belt BSS: 4 sec eccentric
BW x 10
25 x 10
35 x 10
45 x 10, fast rest then 7

1 arm OH tri extension: 4 sec eccentric
15 x 10
25 x 10
25 x 10 hold last one in stretched posín

Light single arm banded pec work, couple sets to get some blood in there

Donkey calf: 3 sec pause top/bottom
3 sets BW burnout

Tibialis anterior with bands
3 sets

Dun:

Good session, happy I could press light DB overhead, thatís progress. BSS with the dip belt and tempos are a killer. Single leg work just seems so much more effective for me, I dunno, maybe itís just sour grapes at this point lol
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2124 on: July 25, 2019, 12:08:18 PM »
W6B2:
BW: 158.6

Behind neck pulldowns slow tempo:
4 sets

1 arm cable row:
4 sets

DB shrugs:
3 sets

Seated ham curls: plate weight
50 x 12
65 x 12
75 x 12
85 x 12, 3, 3, 3, 3, 2 myoreps

Seated calf:
3 sets long pauses up/down

Dun:

Good session, slowly building into back work again. No rib movement day 3🙏

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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2125 on: July 25, 2019, 12:47:19 PM »
good news on the rib front Shawn. Still getting some work done. The year of hypertrophy work should yield some good results. Expect to see you on the olympia stage in 2020 ;D
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2126 on: July 25, 2019, 12:55:31 PM »
good news on the rib front Shawn. Still getting some work done. The year of hypertrophy work should yield some good results. Expect to see you on the olympia stage in 2020 ;D
Thanks brother, canít get over confident yet, Iím still scared to sneeze haha. But happy as hell the rib hasnít moved yet.
Ya think the year dedicated to hypertrophy fits well for me right now. My hip feel good, I feel I am seeing some growth in my weak areas even being this light. Most of all I am having a ton of fun, Iím excited to train each day and thatís probably the bigeest factor.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2127 on: July 26, 2019, 05:20:57 PM »
W6A3
BW: 158.0

Incline BB: very very slow and paused
Bar x 10
65 x 10
75 x 10
85 x 10

1 arm band pec fly
3 sets

Incline bench side DB laterals: 4 sec ecc
10 x 10
15 x 10
15 x 10 hold stretched long as tolerated

Leg extensions:
50 x 12
50 x 12
70 x 12
80 x 12
90 x 12, 5, 5, 5, 5, 4 myoreps

Rope pushdowns:
3 sets last one myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun:

Happy as hell to be able to do a tiny bit of chest work, scariest part was lying down and getting up off the bench. Progress on the rib!!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2128 on: July 27, 2019, 07:48:23 AM »
W6B3
BW: 160.6

Seated narrow cable row: plate weight
5 sets up to:
140 x 6, 3, 3 rest pause

Banded DB RDL: (donít ask lol)
4 sets up to 30lb DB x 10

1 arm cable pulldowns: 4 sec ecc.
3 sets last one hold stretched posín

Cable curls: plate weight
25 x 12
35 x 12
40 x 12, 3, 3, 3, 3, 3, 2 myoreps

Seated calf:
3 sets last set rest pause

Dun

6am workout before work. Decent, first time I could actually do a row with both arms and add a bit more weight. Ate a shit pile of food and my auntís 60th lastnight at the country club. Unscheduled cheat meal but damn it was good. Diet plan right now is to keep dieting until August 9th, that day we take the kids to Wisconsin Dells, good of time then any to start a surplus...cuz Murica 🤘


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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2129 on: July 27, 2019, 08:48:38 PM »
Glad to hear the rib was playing nice for you Shawn. More food to help the healing lol. Banded db rdl. I'd like to see that.
the only easy day was yesterday

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