Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142095 times)

Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2145 on: August 04, 2019, 12:05:20 PM »
Thumbs up on the rib progress! I look forward to see how you progress with your upcoming gaining phase.
“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 #2146 on: August 05, 2019, 08:08:26 AM »
Thumbs up on the rib progress! I look forward to see how you progress with your upcoming gaining phase.
Thanks buddy, happy things are moving along.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2147 on: August 05, 2019, 08:12:21 AM »
W8B1
BW: 160.0

RDL:
Bar x 10
95 x 6
135 x 6
165 x 6
185 x 6
235 x 6, 3, 3 rest pause

DB pullovers: 4 sec ecc.
30 x 10
35 x 10
40 x 10

Lying rear delt fly:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 3, 2 myoreps

BB curl:
Bar x 6
65 x 6
85 x 6, 3, 3 rest pause

Seated calf:
3 sets with BW burnout

Dun:
6am workout before work. Things moving good, adding weight and able to perform all the proper exercises
☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2148 on: August 05, 2019, 10:16:49 AM »
DOOD!

 I seen the pics on IG. Looking great man!!!!
“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 #2149 on: August 06, 2019, 03:00:29 PM »
DOOD!

 I seen the pics on IG. Looking great man!!!!
Ha thanks man, looking forward to getting back into a gaining phase though.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2150 on: August 06, 2019, 03:06:21 PM »
W8A2
BW: 161.4

OHP (seated)
Bar x 6
65 x 6
95 x 6
115 x 6
135 x 6, 3, 2, 1 rest pause

Bulgarian split squats: (holding 1 DB) 4 sec eccentric with pause:
BW x 10
30 x 10
40 x 10
50 x 10

1 arm OH tri extension: 4 sec. ecc
20 x 10
25 x 10
25 x 10 hold last in stretched pos’n

Incline fly:
30 x 12
40 x 12, 3, 3, 3, 3, 2 myoreps

BB shrug, hold 2ct with slow eccentric:
135 x 12
185 x 12
205 x 12, 7, 4, 2 rest pause

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun:

Good session, OHP went good on the rib, weak but happy enough to be pressing.
☻/
/▌ 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 #2151 on: August 07, 2019, 05:04:56 PM »
W8B2
BW: 162.8

Reverse grip pulldowns: plate weight
70 x 12
120 x 10
130 x 6, 3, 2, 1 rest pause

Seated narrow cable row: plate weight, 4 sec eccentric
90 x 10
120 x 10
125 x 10 hold last in stretched pos’n

Seated ham curls: plate weight
50 x 12
70 x 12
90 x 12, 3, 3, 3, 3, 2 myoreps

Incline DB curls: 4 sec ecc
20 x 10
25 x 10
30 x 10 hold last in stretched pos’n

Seated calf:
3 sets, bw standing burnout

Fast one at 7am, worked an 8 hour day doing some teaching
☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2152 on: August 07, 2019, 09:02:30 PM »
 :bigthumb: :bigthumb: :bigthumb:
“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 #2153 on: August 08, 2019, 11:20:08 AM »
W8A3
BW: 160

Bench
Bar x 12
95 x 6
135 x 6
165 x 6
185 x 5, 3, 2, 1 rest pause

Incline 1 arm side lateral: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold for long as possible last one

Leg extensions:
50 x 20
70 x 12
95 x 12, 5, 5, 5, 5, 4 myoreps

Rope pushdowns:
20 x 12
30 x 12
40 x 12, 3, 3, 3, 2 myoreps

Shrugs: pause with slow ecc
135 x 12
185 x 10
225 x 7, 4, 3, 2 rest pause

Donkey calf:
3 sets, BW burnout

Tib Anterior
2 sets

First time bench since injury, being cautious but felt ok
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2154 on: August 09, 2019, 09:09:25 AM »
W8B3
BW: 159.8

Wide Tbar landmine row:
Bar x 10
25 x 6
50 x 6
75 x 6
90 x 6, 3, 3, 2 rest pause

DB RDL 4 sec ecc with pause:
30 x 10
50 x 10
80 x 10 hold as long as tolerated last one

Cable lat straight arm pulldowns:
30 x 13
35 x 12
40 x 12, 3, 3, 3, 3, 6, 5, 3 too light myoreps

Cable curls:
30 x 12
40 x 12
45 x 12, 3, 3, 3, 3, 3, 3 myoreps

Seated calf SS with donkeys
3 sets

Dun:

Week 8 dun, 4-5 days off now as we go on our trip. Bulk starts today, hope to never see the 150’s again, meaning next summer I hope to be heavier with some added muscle
Will continue current programming when I return, this time providing some actual fuel for growth
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2155 on: August 14, 2019, 11:42:05 AM »
W9A1:
BW: 161.0

Dreadmill 10 min

Walking DB lunges:
BW x 20
30 x 10
50 x 8
65 x 6, 3, 3

CGBP:
Bar x 20
95 x 6
115 x 6
135 x 6
155 x 6, 3, 3 rest pause

Incline DB press: 4:2:0
40 x 10
45 x 10
50 x 10 hold last one in stretched pos’n

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

Bb shrugs: 3:2:0
135 x 12
205 x 8
245 x 6, 3, 3 rest pause

Donkey calf:
3 sets, BW burnout

Tib. Anterior
3 sets

Dun:

Notes: back from our mini vacation to Wisconsin Dells. Great time, back to training after 4 days off. Awesome session, heaviest I have gone on walking lunges, but Fuk I was winded lol.
Increasing cals now, I’ll continue on the same program for a while still and see what happens adding in some fuel for growth finally.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2156 on: August 15, 2019, 11:24:36 AM »
W9B1:
BW: 161.2

10 min dreadmill

RDL
Bar x 20
135 x 6
170 x 3
185 x 6
225 x 6
275 x 6, 3, 3 rest pause

DB pullovers: 4 sec ecc
40 x 10
45 x 10
50 x 10 hold last one in stretched

Lying rear delt fly:
20 x 12
25 x 12
25 x 12, 3, 3, 3, 3, 3, 2 myoreps

Bb curl:
Bar x 10
55 x 6
75 x 6
90 x 6, 3, 3 rest pause (stay)

Seated calf:
3 sets last set rest pause,
BW standing burnout

Dun

Decent session, creeping the weights back up.
☻/
/▌ 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 #2157 on: August 16, 2019, 11:24:11 AM »
W9A2
BW: 161.6

10 min dreadmill

Seated OHP
Bar x 20
95 x 6
115 x 6
135 x 6
145 x 6, 2, 2, 2 rest pause (longer rests needed today)

BSS: 4:2:0
BW x 10
30 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 one in stretched

Incline fly:
30 x 12
40 x 12
45 x 12, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun

Notes: good session, feeling the extra cals, strength is up, good pump
☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2158 on: August 16, 2019, 09:34:49 PM »
Awesome workouts! Great job on the 145 for seated OHP.  8)
“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 #2159 on: August 18, 2019, 05:11:01 PM »
Awesome workouts! Great job on the 145 for seated OHP.  8)
Thanks buddy, wasn’t a bad session. Surplus training is always 10x as fun
☻/
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