Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 136740 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2130 on: July 29, 2019, 11:46:41 AM »
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.
Yup itís improving almost daily now, only time Iím wrapping my chest now is during training, still need that stability there for sure, part of it is mental, but still feel like things may pop in certain positions. Ya food is a long time coming,
I have honestly never cheated as much as I have this summer before, but think itís just because Iím so lean anyway Iím not terribly concerned.
Banded RDLís were a band around the waist tied to my rack behind me, holding light DBís so I can try to get some sort of hip extension work
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2131 on: July 29, 2019, 11:54:20 AM »
W7A1
BW: 158.0

Walking DB lunges:
BW x 20
25 x 10
35 x 10
50 x 6, 3, 3 rest pause

Tried CG floor press but too much pressure mid chest

Incline DB skull crushers:
15 x 10
20 x 10
25 x 6, 3, 3 rest pause

Light incline fly:
15 x 14
25 x 12
30 x 12, 3, 3, 3, 3 myoreps

Seated SB laterals:
15 x 12
20 x 12
20 x 12, 3, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets, bw burnout

Tibialis Anterior:
3 sets

BB shrugs: slow and paused
3 sets

Dun:

Good session, walking lunges are just awesome. Able to do some light flys for chest today was a bonus!


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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2132 on: July 29, 2019, 01:10:14 PM »
158 lbs?! Doooooooood! That's awesome! Pics?

 Glad to hear the rib is getting better!
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 #2133 on: July 29, 2019, 01:22:21 PM »
158 lbs?! Doooooooood! That's awesome! Pics?

 Glad to hear the rib is getting better!
Lol ya Iím pretty shredded. Sad I am so light but actually look pretty good to myself 😂
Iíll post pics early August before I begin to finally put some BW back on and at the end of this cut.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2134 on: July 29, 2019, 07:00:11 PM »
Getting better is a good thing. You'll be back to your lean, mean self in no time. Them lunges are killer for sure. I like using the barbell. I feel like I cheat less and it keeps me more upright. Nice work.
the only easy day was yesterday

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2135 on: July 29, 2019, 10:20:24 PM »
Getting better is a good thing. You'll be back to your lean, mean self in no time. Them lunges are killer for sure. I like using the barbell. I feel like I cheat less and it keeps me more upright. Nice work.
Ya I like Barbell as well, but for walking lunges I do them in my recroom beside my gym which is in a bedroom off of that room. I can do them alternating in my room with the rack but really loving the walking the variation
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2136 on: July 30, 2019, 07:42:35 AM »
Getting better is a good thing. You'll be back to your lean, mean self in no time. Them lunges are killer for sure. I like using the barbell. I feel like I cheat less and it keeps me more upright. Nice work.
Ya I like Barbell as well, but for walking lunges I do them in my recroom beside my gym which is in a bedroom off of that room. I can do them alternating in my room with the rack but really loving the walking the variation

 Agreed! I love doing the walking version!! I'm not a huge fan of the stationary type.
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 #2137 on: July 30, 2019, 05:33:40 PM »
W7B1
BW: 158.0

RDLís:
Bunch of light ones up to 165 x 12, slow up and down

1 arm pulldowns: 4 sec ecc. Plate weight
25 x 12
40 x 12
55 x 12 hold last in stretched

Shrugs:
145 x 12 x 2 slow and paused

Lying bent over DB laterals:
15 x 12
20 x 12
20 x 12, 3, 3, 3, 3, 2 myoreps

BB curls:
Bar x 6
65 x 6
75 x 6, 3, 3 rest pause

Seated calf SS with Bw standing:
3 sets

Dun:

Good session, first time bringing back RDLís, very cautious but got some ok sets in.
Figure a couple weeks I will be back in full swing
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2138 on: July 31, 2019, 05:27:45 PM »
W7A2
BW: 158.0

Seated DB press:
15 x 18
25 x 12
30 x 12
40 x 10
40 x 10, 25 x 10, 15 x 10 drop

Dip belt BSS: 4 sec ecc.
BW x 10
25 x 10
40 x 10
50 x 10

1 arm OH tri ext. 4 sec ecc.
20 x 10
25 x 10
25 x 10 hold last in stretched

Steep incline fly, then press: slow tempo
25 x 12, 12
30 x 12, 12

Tibialis Anterior:
3 sets

Standing calf: toe in/out/donkey (10/10/10)
120 reps straight with up/down pauses

Dun

Good session, able to 2 arm DB press which is progress. Didnít dare go any heavier than the 40ís but Iíll take it
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2139 on: August 01, 2019, 12:02:50 PM »
W7B2
BW: 156.2

Last pulldowns: plate weight
70 x 12
90 x 12
120x 10
130 x 6, 3, 3 rest pause

Seated cable row, 4 sec ecc:plate weight
90 x 10
110 x 10
120 x 10 hold last in stretched

BB shrug: pause 3ct up, slow ecc
135 x 12
135 x 12
135 x 12

Seated leg curl: plate weaight
50 x 12
65 x 12
80 x 12
90 x 12, 3, 3, 3, 2 myoreps

Incline DB curl: 4 sec ecc
20 x 10
25 x 10
30 x 10 hold last in stretched

Seated calf:
3 sets, last one push to 20 reps

Dun

Things still improving, should almost be back to normal next week
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2140 on: August 01, 2019, 08:13:14 PM »
Workout looks awesome, glad things are improving!
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 #2141 on: August 02, 2019, 11:59:03 AM »
W7A3
BW: 158

Steep incline BBB
Bar x 12
75 x 12
95 x 10
115 x 10
135 x 7, 115 x 5, 95 x 6, 75 x 6 (drop)

Incline side laterals: 4 sec ecc
10 x 10
15 x 10
15 x 10 hold stretched posín last rep

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

Rope pushdowns: plate weight
20 x 12
30 x 12
40 x 12, 3, 3, 3, 2, drop to 20 x 8

Donkey calf:
3 sets slow and heavy

Tib. Anterior:
3 sets

Able to push inclines bit further, felt a bit of pressure on last rep of 135 so made it a drop set
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2142 on: August 02, 2019, 12:02:07 PM »
Workout looks awesome, glad things are improving!
Thanks man, in 7 days Iíll be in a surplus so we will see how this planes out. All I care about right now is size and have never trained for 100% hypertrophy. Lots to learn Iím sure but think Iím sorta in the right track
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2143 on: August 03, 2019, 11:36:29 AM »
W7B3
BW: 160.0

Wide Landmine row, Tbar attachment:
Bar x 10
25 x 6
50 x 6
65 x 6
75 x 6, 3, 3 rest pause

DB toe elevated RDLís: 4 sec ecc
30 x 10
50 x 10
70 x 10 hold last one in stretched

Cable lat pushdowns: pl. weight
25 x 12
30 x 12
35 x 12, 5, 5, 5, 5, 4 myoreps

Cable curls:
25 x 12
40 x 12, 3, 3, 3, 3, 3, 2 myoreps

BB shrug: pause up/down 2ct
135 x 12
185 x 8
185 x 6, 3, 3, 2

Donkey calf:
3 sets
Seated calf:
2 sets
BW burnout

Dun:

First session I did not wrap my chest, this is good, getting more more confident for sure. Not going to front squat for a while yet, stick with walking lunges that day, IMO they are a much more effective exercise for me anyway.
Guess I will try flat bench next week too.
Think Iíll skip my offday tomorrow, going to Murica on the 9th so try to get full week 8 done before the food slaughter begins


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2144 on: August 04, 2019, 11:05:14 AM »
W8A1
BW: 161.4

10 min dreadmill

Walking DB lunges:
BW x 20
25 x 10
40 x 10
50 x 6, 3, 3 then BW x 12

CGBP: wrapped ribs
Bar x 10
65 x 6
95 x 6
115 x 6
135 x 6, 115 x 5, 95 x 8 drop

Incline DB press: 4 sec ecc
30 x 10
40 x 10
45 x 10

Seated DB laterals:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 3, 3, 2 myoreps

Blood flow restriction standing calf:
BW x 50 warmup
BFR:
20
10
6 10 sec rest

Dun

Good session, able to CGBP with wrapped ribs. Progress on the injury everyday! Wifeyís GPA passed away a few days back so lots of family dinners and eating happening. Scale is jumping but whatever, Friday Iím done with this diet anyway when we go to Wisconsin Dells. From there I will begin a slow gain capped at about 180 later in the winter. No plans for powerlifting in the near future. I will definitely hit a Strength program in January though, that will give me an idea what I want to do
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