Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142305 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2190 on: September 15, 2019, 05:40:12 PM »
W13A2

Dreadmill 10min

Seated OHP:
95 x 6
135 x 6
150 x 6
165 x 4, 2, 1 rest pause

BSS: hold 1 DB, 4 sec ecc
BW x 20
30 x 10
50 x 10
80 x 10

Sissy squats x 2 sets

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

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

Donkey calf:
3 sets BW burnout

Tibialis Anterior x 3 sets

Dun

Met my maker with the 165 OHP bump, felt crazy heavy and no way 6 was there. Stay here next week and hope for better
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2191 on: September 16, 2019, 11:28:10 AM »
W13B2
BW: 172.0

Reverse grip pulldown: plate weight
90 x 10
120 x 6
150 x 6
170 x 6
190 x 6, 3, 2, 1 rest pause

Narrow cable row: 4:1:0
120 x 10
140 x 10
155 x 10 hold last

Seated leg curl:
50 x 12
75 x 12
95 x 12
110 x 12,3,3,3,2 myoreps

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

Bb shrug: 3:3:0
135 x 12
225 x 12
225 x 12
225 x 12

Seated calf:
3 set BW burnout

Dun:

Good session, bumped 3/4 exercises
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2192 on: September 17, 2019, 06:29:07 PM »
W13A3
BW: 172.2

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

1 arm incline side lateral: 4 sec ecc
15 x 10
20 x 10
15 x 10 hold last one

Leg extensions:
50 x 20
75 x 12
100 x 12
120 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

Standing 1 leg calf:
3 sets, BW 2 leg burnout

Tibialis Ant.
3 sets

Worked nights lastnight and really felt shitty when I woke but ended up good. Added a rep to bench, will bump to 245 next week, added weight to leg extensions
Last workout of week 13 tomorrow

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2193 on: September 18, 2019, 10:13:04 AM »
W13B3
BW: 172.4

Tbar Landmine roe:
25 x 10
50 x 6
75 x 6
100 x 6
130 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

Straight arm 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 sets, BW standing burnout

Done

Good session
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2194 on: September 19, 2019, 04:50:44 PM »
W14A1
BW: 172.8

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
220 x 6, 3, 3 rest pause

Incline DB Press: 4:2:1
45 x 10
50 x 10
50 x 10 last one held in stretched

Seated DB side laterals:
20 x 12
20 x 12
25 x 13, 3,3,3,3,2 myoreps

Donkey Calf:
3 sets, BW burnout

Tibialis Anterior:
2 sets

Dun
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2195 on: September 20, 2019, 04:17:03 PM »
W14B1
BW: 172.8

RDL
135 x 6
225 x 6
315 x 6
365 x 6, 3, 3 rest pause

DB pullovers: 4:2:1
45 x 10
50 x 10
50 x 10 hold last rep in stretched

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

Bb curl:
45 x 6
70 x 6
90 x 6
110 x 6, 3, 3 rest pause

Farmer handle shrugs/holds
111lbs per hand x 3 sets

Seated calf:
3 sets BW donkey burnout

Dun:

Good session, PR on RDL and curls 😂
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2196 on: September 21, 2019, 09:24:36 AM »
GOOD STUFF! LOVE THE RDL NUMBERS :)
“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 #2197 on: September 22, 2019, 07:54:37 AM »
GOOD STUFF! LOVE THE RDL NUMBERS :)
Thanks buddy, gonna get me up to 405 on these hopefully, 10lbs a week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2198 on: September 22, 2019, 07:59:33 AM »
W14A2:
BW: 173

6am before work

Seated OHP:
95 x 6
135 x 6
155 x 1
165 x 6, 1, 2, 2 rest pause (stay next week until 6 reps rest pause)

BSS holding 1 DB: 4:2:0
BW x 10
30 x 10
50 x 10
85 x 10 hold last one in stretched

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

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

Calf: 2 quick sets

Good session, pressed for time but got most of what I needed to in.
165 x 6 OHP was up 2 reps from last week but couldn’t get all 6 reps on the rest pause
5lbs heavier on BSS so pretty good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2199 on: September 23, 2019, 02:02:54 PM »
W14B2
BW: 173.4

Dreadmill 10min

Reverse Grip pulldown:
90 x 10
120 x 6
150 x 6
170 x 6
205 x 6, 3, 2, 1

Narrow cable row: 4:2:0
120 x 10
140 x 10
160 x 10 hold last stretched

Seated leg curl:
50 x 20
75 x 12
95 x 12
110 x 12, 3, 3, 3, 2 myoreps

Incline DB curl: 4:2:0
25 x 10
30 x 10
30 x 10 hold in stretched

Bb shrug: 3:2:1
135 x 12
225 x 12 x 3 sets

Seated calf:
3 sets

Donkey calf:
2 sets bw burnout

Tibialis Anterior
3 sets

Dun:

Good workout, added weight to back work
« Last Edit: September 23, 2019, 03:10:51 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2200 on: September 24, 2019, 09:32:11 PM »
W14A3:
BW: 172.4

Bench:
135 x 6
185 x 6
225 x 6
245 x 6, 3, 3 rest pause

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

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

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

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Good session, bumped bench to 245

☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2201 on: September 25, 2019, 07:19:26 AM »
245x6, nice!
“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 #2202 on: September 25, 2019, 05:24:29 PM »
245x6, nice!
Thanks buddy, was very happy with that. See what I can do with 250 next week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2203 on: September 25, 2019, 05:28:02 PM »
W14B3
BW: 172

Tbar landmine:
25 x 6
50 x 6
75 x 6
100 x 6
135 x 6, 3, 3 rest pause

DB RDL with toes elevated: 4:1:0
30 x 10
50 x 10
75 x 10
100 x 10

Straight arm cable pulldowns:
30 x 12
40 x 12
50 x 12, 3,3,3,3,3,3 myoreps (bump it)

Cable curls:
40 x 12
50 x 12
55 x 12, 3,3,3,3,2 myoreps

Seated calf
3 sets bw donkey burnout

Done

Good session after short nightshift sleep, scale a bit light, need to eat up tonight
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2204 on: September 26, 2019, 12:11:09 PM »
W15A1:
BW: 172.4

Dreadmill 10min

Walking DB lunges:
BW x 20
30 x 10
50 x 6
70 x 6
90 x 6, 3, 3 rest pause (wobbly as fuk)

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

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

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

Donkey calf:
3 sets
BFR BW: 20/10/6

Tibialis Anterior:
2 sets

Good day, 90lb DB lunges was a PR but shit was wobbly as fuk. Stay here until it gets smoother
Bumped CGBP for a strong 225x6 rest pause
« Last Edit: September 27, 2019, 08:46:42 AM by ShawnJ »
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