Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 136733 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2175 on: September 02, 2019, 05:28:01 PM »
W11B2
No weigh in

10 min dreadmill

Reverse grip pulldown: plate weight
90 x 10
130 x 6
150 x 6
175 x 6, 3, 3 rest pause

Narrow seated cable row: 4:1:0
120 x 10
135 x 10
145 x 10 hold last one

Seated leg curl:
50 x 12
75 x 12
90 x 12
100 x 12 3,3,3,3,2 myoreps

Incline DB curls: 4 sec ecc
25 x 10
30 x 10
30 x 10 hold last one

Wide BB shrugs: paused
135 x 12
185 x 12
185 x 12 drop to 40lb DB’s AMRAP

Seated calf:
3 sets, standing bw burnout

Dun:

Tired going in from the lake, but went good, bumping weights
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2176 on: September 03, 2019, 05:18:22 PM »
W12A3
BW: 169.4

Bench:
135 x 6
185 x 6
225 x 6
235 x 6, 3, 2, 1 rest pause

Lying 1 arm incline side laterals: 4 sec ecc
10 x 10
15 x 10
15 x 10 hold last one

Leg extensions:
50 x 12
75 x 12
90 x 12
110 x 12, 5,5,5,5,3 myoreps

Rope pushdowns:
30 x 12
40 x 12
45 x 13, 3,3,3,3,2

1 leg calf raise:
3 sets

Tibialis Anterior:
2 sets

Dun, early one before work, added a rep on bench so ok I guess
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2177 on: September 04, 2019, 11:16:52 AM »
W11B3
BW: 167.4

Tbar landmine row:
25 x 10
50 x 6
85 x 6
115 x 6, 3, 3 rest pause

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

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

Cable curl:
30 x 12
40 x 12
50 x 12, 3,3,3,3,3,2 myoreps

Seated calf:
3 sets BW burnout

Dun

Another early one before work, good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2178 on: September 05, 2019, 12:39:04 PM »
W12A1
BW: 167.8

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

CGBP
135 x 6
185 x 6
205 x 6, 3, 3

Incline DB press: 4:2:0
45 x 10
50 x 10
50 x 10

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

Donkey Calf:
3 sets BW burnout

Dun

Early morning again, good session, bumped lunges and CGBP
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2179 on: September 07, 2019, 11:59:05 AM »
W12B1:
BW: 171.4

10min dreadmill

RDL:
135 x 6
225 x 6
275 x 6
315 x 6
345 x 6, 3, 3 rest pause

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

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

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

2 sets high rep BB shrugs

Seated calf
3 sets BW burnout

Dun:

Notes: getting stronger and heavier and a bit fluffier. Feeling pretty good overall, might be an RDL PR of sorts, not too sure. I really don’t like RDL’s much but I do find them extremely effective for hitting glutes/hams and upper back. Try to get these up to 4plates would be cool
« Last Edit: September 07, 2019, 04:37:14 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2180 on: September 08, 2019, 05:09:45 PM »
W12A2:
Bw: 169.8 after nights

Dreadmill 10 min

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

BSS holding 1 DB: 4 sec ecc
BW x 10
30 x 10
50 x 10
75 x 10, drop BW x 7

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, 3,3,3,3,2 myoreps

Donkey calf:
3 sets BW x 30 burnout

Tibialis Anterior;
3 sets

Dun

Good session, adding weight and reps
« Last Edit: September 08, 2019, 05:26:35 PM by ShawnJ »
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2181 on: September 08, 2019, 07:25:28 PM »
dude, that'ts some good OHP!
“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 #2182 on: September 09, 2019, 05:39:44 PM »
dude, that'ts some good OHP!
Thanks buddy, not like it’s standing but happy with the progression
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2183 on: September 09, 2019, 05:46:23 PM »
W12B2
BW: 171.4

Reversegrip pulldown:
90 x 10
120 x 6
140 x 6
170 x 6
185 x 6, 3, 3

Seated narrow cable row: 4sec ecc
120 x 10
140 x 10
150 x 10 hold last one

Seated leg curls:
50 x 12
75 x 12
90 x 12
105 x 12, 3,3,3,3,2

Incline DB curls: 4sec ecc.
25 x 10
30 x 10
30 x 10 hold last one

Shrugs: slow and paused
135 x 12
225 x 12
225 x 10 drop to 50lbs DB

Seated calf:
3 sets, standing BW burnout

Dun:
 Good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2184 on: September 10, 2019, 01:22:22 PM »
W12A3
BW: 170.6

Bench:
135 x 6
185 x 6
225 x 6
240 x 5, 3, 2 rest pause

1 arm lying incline laterals: 4 sec ecc
10 x 10
15 x 10
15 x 10 hold last one as tolerated

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

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

Donkey calf:
3 sets with BW burnout

Tibialis Anterior;
2 sets with bands

Good session, pissed I just missed rep 6 on the 240 bench. Next week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2185 on: September 11, 2019, 12:06:09 PM »
W12B3:
BW: 171

Wide Tbar/landmine row:
Bar x 20
25 x 6
50 x 6
75 x 6
100 x 6
125 x 6, 3, 3 rest pause

DB RDL: 4 sec ecc
30 x 10
50 x 10
75 x 10
100 x 10 hold last one as tolerated

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

Cable curl:
30 x 12
40 x 12
50 x 12, 3,3,3,3,3,2 myoreps

Seated calf:
3 x 20 with standing BW burnout

Dun:

Good session, more weight, more reps

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2186 on: September 12, 2019, 02:41:06 PM »
W13A1
BW: 171.4

Dreadmill 10min

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

CGBP:
135 x 6
185 x 6
215 x 6, 3, 2, 1 rest pause

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

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

Tibialis Anterior:
3 sets with bands

Donkey Calf:
3 sets, BW burnout

Dun:

Felt like ass this morning, feel like I’m fighting a bug. Almost skipped, but it turned out good. PR on lunges and easy 10lb bump on CGBP. Half hour after feel like ass again. Ah well, got it dun.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2187 on: September 13, 2019, 11:43:48 AM »
W13B1:
BW: 172.2

10min dreadmill

RDL:
135 x 6
225 x 6
315 x 6
355 x 6, 4, 2 rest pause

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

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

BB curl:
Bar x 6
65 x 6
85 x 6
105 x 6, 3, 2, 1 rest pause

Seated calf:
3 sets 10-14 reps, BW donkey burnout

Farmers: there/back basement
111/hand
131/hand
141/hand

Dun:

Good session, bumped RDL/curls/farmers
want to get to 405 on RDL’s for the rest pause set but will take it 10lbs at a time
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2188 on: September 13, 2019, 12:01:34 PM »
355 RDL, nice!

 I forgot what heavier weights are like.


 Kinda missing moving dem tings.
“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 #2189 on: September 15, 2019, 03:41:35 PM »
355 RDL, nice!

 I forgot what heavier weights are like.


 Kinda missing moving dem tings.
Thanks man, it was pretty heavy and has to be the heaviest I have ever done in a RDL. I don’t go any more than heavy 6’s lately, and honestly those sets feel just about right.
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