Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 145504 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2160 on: August 18, 2019, 05:22:02 PM »
W9B2
No weigh in

10min dreadmill

Reverse grip pulldown:
70 x 10
100 x 6
120 x 6
140 x 6
155 x 6, 3, 2, 1 rest pause

Narrow seated cable row: 4 second ecc.
100 x 10
120 x 10
130 x 10 hold last one in stretched

Seated ham curl:
50 x 12
70 x 12
80 x 12
90 x 12, 3, 3, 3, 3, 2 myoreps

Incline DB curl: 4 sec ecc.
25 x 10
30 x 10
30 x 10 hold last one in stretched pos’n

Seated calf:
3 sets, BW standing burnout

Dun:

Spent weekend at the lake, lots of fun and lots of good eating. Felt good!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2161 on: August 18, 2019, 05:46:49 PM »
Awesome workout!
“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 #2162 on: August 19, 2019, 11:06:13 AM »
Awesome workout!
Thanks man, things are beginning to feel real good!
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2163 on: August 19, 2019, 11:14:59 AM »
W9A3:
BW: 163.8

Dreadmill 10min

Bench:
95 x 6
135 x 6
185 x 6
205 x 6
225 x 6, 3, 2, 1 rest pause vid

Incline bench 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 drop to 10 x 10

Leg extensions:
50 x 20
75 x 12
85 x 12
100 x 12, 5, 5, 5, 5, 4 myoreps

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

Farmers:
90lbs on handles, 3 laps (back and forth) vid

Donkey calf:
3 sets BW burnout

https://instagram.com/p/B1WZP3fB91y/

Dun:

Notes: good session, honestly happy with the poverty bench, Good starting point and rib feels excellent!
Finally cracked out my farmer handles, really wobbly on these, I have never tried them despite all my big plans to do them the last 2 years lol. Will do them a couple times a week from here forward.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2164 on: August 20, 2019, 07:40:08 AM »
W9B3
BW: 163.9

Tbar wide landmine row:
Bar x 10
25 x 6
50 x 6
75 x 6
95 x 6, 3, 3 rest pause

DB RDL: 4 sec ecc
30 x 10
50 x 10
85 x 10 hold last one

Cable straight arm lat pulldown:
30 x 12
40 x 12
50 x 12, 3, 3, 3, 3, 2 myoreps

Cable curls:
30 x 12
40 x 12
45 x 12, 3, 3. 3, 3, 2 myoreps

Seated calf:
3 sets with BW burnout

Dun:

Notes: ok session, 6am before work, in and out fast
Day off tomorrow and begin week 10 the next day
☻/
/▌ 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 #2165 on: August 22, 2019, 12:07:49 PM »
W10A1
BW:165.0

Dreadmill 10 min

Walking DB lunges:
BW x 20
30 x 10
50 x 10
75 x 6, 3, 3 rest pause

CGBP:
Bar x 10
95 x 6
135 x 6
165 x 6
185 x 6, 3, 2, 1 rest pause

Incline DB press: 4:1:0
40 x 10
45 x 10
50 x 10 hold last one in stretched pos’n

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

Donkey calf raise:
4 sets bw burnout

Tibialis Anterior: 3 sets

Dun:

Good session, bumping weights and bumping the scale
☻/
/▌ 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 #2166 on: August 24, 2019, 09:14:11 PM »
W10A2
No weigh in

Seated OHP:
Bar x 20
95 x 6
135 x 6
150 x 6, 2, 2, 2 rest pause

Bulgarian Split Squat: 4:2:0 holding 1 DB
BW x 10
30 x 10
50 x 10
65 x 10 hold last one in stretched

Sissy squat till failure

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

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

Donkey Calf:
3 sets long pauses, BW burnout

Tibialis Anterior:
2 sets

Dun:

This went surprisingly well, I worked nights, never slept and spent a good chunk of the day moving a friend of mine into his new home. Came home, did a dump run and finally layed down for 1 1/2 hours before supper. Loaded up on caffeine and got in the gym. I was actually stronger which was great and felt pretty good once I got going
☻/
/▌ 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 #2167 on: August 25, 2019, 12:04:48 PM »
W10B2
BW: 166.6

Reverse grip pulldowns: plate weight
90 x 10
130 x 6
145 x 6
165 x 6, 3, 3 rest pause

Seated narrow cable row: 4:2:0
120 x 10
130 x 10
140 x 10 hold last one stretched

Seated ham curl:
50 x 12
70 x 12
80 x 12
95 x 12, 3,3,3,3,2 myoreps

Incline DB curl: 4:2:0
25 x 10
30 x 10
30 x 10 hold last one in stretched pos’n

Farmers:
111lbs/hand x 1basement there/backs
131lbs:hand x “ “
135 x “ “

Seated calf:
3 sets heavy paused, last set rest pause

http://instagram.com/p/B1l73BBBgN3/
Dun

Good session, everything is moving according to plan
☻/
/▌ 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 #2168 on: August 26, 2019, 11:55:02 AM »
W10A3
BW: 167.4

10 min dreadmill

Bench:
135 x 6
185 x 6
225 x 6
235 x 5, 2, 2, 1 rest pause (stay next week)

Lying incline side laterals: 4 sec ecc
15 x 10
20 x 10 (touch too much)
15 x 10 hold last one

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

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

Donkey calf:
3 x 20 paused, BW burnout

Tibialis Anterior x 3 sets

Dun:

Good session, overshot bench a bit, I’ll repeat that next week to try for my 6 reps

 
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2169 on: August 27, 2019, 07:55:20 AM »
W10B3
BW: 167.1

Wide Tbar landmine row:
Bar x 20
25 x 6
50 x 6
75 x 6
105 x 6, 3, 3

DB RDL: 4 sec eccentric
30 x 10
50 x 10
90 x 10 hold last one

Straight arm cable pulldowns:
30 x 12
40 x 12
50 x 12, 3,3,3,3,2 myoreps

Cable curls:
30 x 12
40 x 12
50 x 12, 3,3,3,3,3,2

Seated calf: paused up/down
3 x 20 reps, BW burnout

Dun:

6am before work, in and out in 35min
☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2170 on: August 27, 2019, 09:21:39 AM »
Solid workouts dude!
“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 #2171 on: August 29, 2019, 08:03:09 AM »
Solid workouts dude!
Thanks dood, short and effective I’m finding
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2172 on: August 29, 2019, 08:08:27 AM »
W11A1:
BW: 168.0

Walking DB lunges:
BW x 20
30 x 10
50 x 10
75 x 6, 3, 3 rest pause

CGBP:
135 x 6
185 x 6
200 x 6, 3, 3 rest pause

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

Seated DB side laterals:
20 x 12
25 x 12, 3,3,3,3,3,2

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun off to work. Good workout getting stronger
☻/
/▌ 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 #2173 on: August 30, 2019, 04:49:08 PM »
W11B1
BW: 169.4

RDL: from floor
135 x 6
225 x 6
275 x 6
335 x 6, 3, 3 rest pause

DB pullovers: 4:2:0
45 x 10
50 x 10
50 x 10 hold last one

Lying rear DB laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,3,3,2 myoreps

BB curls:
Bar x 6
65 x 6
80 x 6
95 x 6, 3, 3 rest pause

BB shrug: 3:2:0
95 x 10
185 x 10
275 x 6, 3, 3 rest pause

Seated calf:
3 sets BW standing burnout

Dun:

Good session, RDL’s were heavy at 335
☻/
/▌ 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 #2174 on: August 31, 2019, 06:27:01 PM »
W11A2
BW: 168.3

Seated OHP:
95 x 6
135 x 6
155 x 6, 3, 2, 1 rest pause

Single DB BSS: 4 sec ecc
BW x 10
30 x 10
50 x 10
70 x 10

Sissy squats x 2 to failure

1 arm OH tri extension: 4 sec ecc
20 x 10
25 x 10
30 x 10 hold last one in stretched

Incline DB fly:
40 x 12
45 x 12
50 x 12, 3,3,3,3 myoreps

Donkey calf:
3 sets heavy, BW burnout

Tibialis Anterior x 3 sets

Dun:

2 1/2 hours sleep after nights, got it done, pretty strong regardless. At the lake till Monday, summer is closing 😡😡😡😡😡😡😡😘
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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