Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142290 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2205 on: September 27, 2019, 12:43:01 PM »
W15B1:
BW 175.2

10min dreadmill

RDL:
Bar x 20
135 x 6
225 x 6
315 x 6
385 x 6, 3, 3 rest pause PR

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

Lying rear delt 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

Standing calf x 40
Seated calf: 3 sets
Standing BW burnout

Farmer handle shrugs then hold:
111/hand x 3 sets

Dun:

Good workout, 385 RDL was heavy but pretty confident I will hit 405 soon!
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2206 on: September 28, 2019, 01:29:12 PM »
W15A2:
BW: 176

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

BSS holding 1 DB:
BW x 12
30 x 10
50 x 10
90 x 10 hold last

Sissy squats x 2 sets

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

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

Donkey calf:
3 set bw burnout

Tib Anterior: 2 sets

Good session, 170 OHP was a grind and had nothing left for my rest pause reps. Bumped BSS 5lbs
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2207 on: September 30, 2019, 08:09:00 AM »
W15B2
BW: 174.4

Reverse grip pulldown:
90 x 10
120 x 6
150 x 6
180 x 6
205 x 5, 3, 2 rest pause

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

Seated ham curls:
50 x 20
75 x 12
90 x 12
110 x 12,3,3,3,2 myoreps

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

Seated calf:
3 sets BW standing burnout

555am before work, wasn’t the greatest but got it done
☻/
/▌ 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 #2208 on: October 01, 2019, 12:46:06 PM »
W15A3:
BW: 175.4

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

Incline side laterals: 4 sec ecc
15 x 10
20 x 10
15 x 10 hold last one

Single leg extensions:
25 x 20 (per leg)
35 x 12
45 x 12
55 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 BW burnout

Tibialis Anterior:
3 sets

Good workout, happy with the bench, try my luck at 255x6 next week
☻/
/▌ 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 #2209 on: October 02, 2019, 04:19:59 PM »
W15B3
BW: 174.8

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

DB RDL: 4:2:0
30 x 10
50 x 10
75 x 10
100 x 10 hold last one

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

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

Seated calf:
3 x 20, standing BW burnout

Farmer handle shrugs and holds: 111lbs
3 sets

Dun

Good session
☻/
/▌ 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 #2210 on: October 03, 2019, 08:22:28 PM »
W16A1
BW: 174.4

BB lunges:
BW x 30
Bar x 6
95 x 6
115 x 6
135 x 6
155 x 6, 3, 3 rest pause

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

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

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

1 leg donkey calf:
3 sets, 2 leg burnout

Tibialis Anterior:
3 sets

Good session, switched to BB lunges, the DB walking lunges are awesome but last week at 90lbs a hand shit was just too wobbly. Good start to week 16
☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2211 on: October 04, 2019, 07:26:01 AM »
Workouts are looking awesome bud!  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 #2212 on: October 04, 2019, 12:39:22 PM »
Workouts are looking awesome bud!  8)
Thanks man, been 6x a week for 16 weeks now, liking this program a lot and it’s giving me some ideas on where to go next.
Want to see if I can mimic this but in an upper lower format, 3x a week frequency low volume, 1 hard working set etc.
Definitely growing where I want to be, shoulders, quads and calves
☻/
/▌ 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 #2213 on: October 04, 2019, 12:46:40 PM »
W16B1:
BW: 174

10min dreadmill

RDL:
Bar x 20
135 x 6
225 x 6
315 x 6
365 x 1
405 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 reverse DB rear delt:
20 x 12
25 x 12
25 x 12, 3,3,3,3,2 myoreps

BB curl:
Bar x 6
70 x 6
90 x 6
100 x 6, 3, 3 rest pause, drop to light DB

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

Wide BB shrug:
3 sets

Good session, finally hit my 405 RDL goal, thinking when I go back to deads this should carry over well for me
☻/
/▌ 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 #2214 on: October 05, 2019, 02:35:18 PM »
W16A2:
BW: 176

10min dreadmill

Seated OHP:
95 x 6
135 x 6
155 x 1
170 x 6, 2 drop to 135 x 5 rest pause

BSS holding 1 DB:
BW x 10
30 x 10
50 x 10
75 x 10
95 x 10

1 arm OH tri extension: 4 sec eccentric
20 x 10
25 x 10
30 x 10 hold stretched

Incline Fly:
45 x 12
50 x 12, 3,3,3,2

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets
☻/
/▌ 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 #2215 on: October 06, 2019, 06:02:11 PM »
W16B2
BW: 176.2

Lat pulldowns: plate weight
70 x 10
120 x 6
150 x 6
180 x 6, 3, 3 rest pause

Reversegrip cable row: 4 sec ecc
120 x 10
140 x 10
150 x 10 hold last one stretched

1 leg seated leg curl:
25 x 20
35 x 12
45 x 12
55 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

Seated calf:
3 sets, BW burnout

☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2216 on: October 08, 2019, 07:54:32 AM »
W16A3
BW: 175.4

Bench;
135 x 6
185 x 6
225 x 6
255 x 4, 1 rest pause

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last

1 leg leg extensions
25 x 20
35 x 12
45 x 12
55 x 12, 5, 5, 5, 4 myoreps

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

Donkey calf:
3 sets

Tibialis x 2 sets

Dun:

Feeling tired at crusty at 6am, plowed through anyway
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2217 on: October 09, 2019, 05:01:58 PM »
W16B3:
BW: 175.3

Dreadmill 10min

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

DB RDL: 4:2:0
30 x 10
50 x 10
75 x 10
100 x 10 hold last

Straight arm pulldown:
40 x 12
50 x 12
55 x 12, 3,3,3,3,3,2 (bump) myoreps

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

BB shrug:
4 sets paused up and slow down

Seated calf:
3 sets
BW standing calf x 100

Dun

Good session
☻/
/▌ 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 #2218 on: October 10, 2019, 06:18:03 PM »
W17A1:
BW: 175.5

Dreadmill 10min

BB lunges:
BW x 20
Bar x 6
95 x 6
135 x 6
165 x 6, 3, 3 rest pause

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

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

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

Good session, bumped weights



☻/
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2219 on: October 10, 2019, 09:36:00 PM »
That CGBP is awesome dude!  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