Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 146299 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2250 on: November 06, 2019, 02:41:12 PM »
W21A1:
BW: 174.0

BB lunges:
Walking BW x 20
Bar x 6
95 x 6
135 x 6
190 x 6, 3, 3 PR

CGBP:
135 x 5
185 x 3
225 x 3
250 x 3, 1 cluster set

Incline DB press: 5:2:1
45 x 10
50 x 10 hold last one stretched

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

Good session, early this morning. PR on lunges, still not super stable on my right hip but nothing new
☻/
/▌ 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 #2251 on: November 07, 2019, 11:25:46 AM »
W21B1:
BW: 175

Dreadmill 10min

Deads:
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
315 x 5

DB pullovers 4:2:0 SS single leg hip thrust
45 x 10/10
50 x 10/7
50 x 10/7

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

Concentration curls:
25 x 6
30 x 6
35 x 6, 3, 3 rest pause

Seated calf
3 sets

Deads were trash again, just not mentally there at all, had a tug at 445 after 405 and just quit after it came up 5 inches.
Gotta change up this day
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2252 on: November 08, 2019, 01:11:11 PM »
W21A2: push
BW: 175

Dreadmill 10min

Arnold press:
15 x 13
30 x 6
50 x 6
65 x 6
75 x 6, 2 rest pause

Tempo Paused Front squats:(heel elevated)
Bar x 10
95 x 10
135 x 10
165 x 10

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

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

Donkey calf:
3 x 20, BW burnout

Tibialis Anterior:
3 sets

Good session, hip hurting on dreadmill but ok on front squats 🤷🏿‍♂️
☻/
/▌ 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 #2253 on: November 09, 2019, 05:00:25 PM »
W21B2: pull

Dreadmill 10min

Lat pulldown:
70 x 12
125 x 6
155 x 6
175 x 6
195 x 6, 3, 3 rest pause

Seated reverse cable row: 4 sec ecc
125 x 10
145 x 10
165 x 10 hold last one stretched

1 leg seated leg curl:
30 x 20
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

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

BB shrug:
3 sets

Seated calf:
3 sets BW burnout
☻/
/▌ 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 #2254 on: November 10, 2019, 01:13:21 PM »
W21A3:
BW: 175.6

Dreadmill 10min

Bench:
135 x 5
185 x 4
225 x 4
250 x 4, 1,1,1 cluster

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

1 leg extensions:
30 x 20
45 x 12
55 x 12
65 x 12, 5, 5, 4, 3 myoreps

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

Standing 1 leg calf raise:
2 sets, 2 leg burnout

Tibialis Anterior;
3 sets

Feeling blah and unmotivated, got it done
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2255 on: November 11, 2019, 06:05:26 PM »
W21B3: pull
BW: 175

Landmine row:
25/50/75/100/125/150 x 6
185 x 6, 3,3 rest pause

Goodmornings:
45 x 10
95 x 10
135 x 10
145 x 10 hold 11 stretched

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

1 arm cable curl:
15 x 12
20 x 12, 3,3,3,2 myoreps

Seated calf:
3 sets, standing bw burnout

BB shrug x 3 sets

Dun:

End of week 21, still progressing and having fun so will keep on keeping on
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2256 on: November 13, 2019, 03:29:12 PM »
W22A1: push
BW: 174

Dreadmill 10min

Lunges:
Walking lunges x 20
Bar x 6
95 x 6
135 x 6
165 x 6
195 x 6, 4, 2 rest pause

CGBP:
135 x 5
185 x 3
225 x 3
250 x 3, 1, 1 cluster set

Incline DB press: 5:2:0
45 x 10
50 x 10 hold last one stretched

Seated side laterals:
20 x 13
25 x 12, 3,3,3,3,2 myoreps, drop set after to 10 x 12

Donkey calf:
3 sets, BW burnout

Tibialis Anterior
3 sets

Dun

Decent session, lunges were a PR but wobbly on my right as usual. CG same as last week
Actually finally made a doc appointment for Monday to get some imaging done on this hip. Have a feeling itís arthritis from a bad mountain bike fall 15 years ago. Be nice if they could do something to fix it up, not limping would be refreshing 😂
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2257 on: November 14, 2019, 02:09:24 PM »
W22B1: pull
BW: 173.4

Dreadmill 10min

Rack pull:
135 x 5
225 x 4
315 x 4
365 x 4
405 x 4, 1, 1 cluster set

Pullovers: slow ecc
50 x 10
65 x 10
SS with 2 sets of glute thrusts

Lying reverse fly:
25 x 12
30 x 12, 3,3,3,3,2

1 arm cable curl:
15 x 6
20 x 6
25 x 6
30 x 6, 3, 2, 1 rest pause

Seated calf:
3 x 20, BW standing x 30 burnout

Dun:

Dogass tired today, went better than expected. Switching to rack pulls instead of deads for a while. I can use a narrower stance on these while still keeping my back flat. Mainly switching to beat up my hip less 😡
« Last Edit: November 15, 2019, 03:36:31 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2258 on: November 15, 2019, 03:14:00 PM »
W22A2: push
BW: 171.6

Dreadmill 10min

Arnold Press:
15 x 10
30 x 6
50 x 6
65 x 6
75 x 6, 3, 2

Tempo pause fronts (heel elevated)
BW x 10
Bar x 10
95 x 10
135 x 10
170 x 10

2 arm OH cable tri extension: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last stretched

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

Donkey calf:
3 sets x 12, 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 #2259 on: November 16, 2019, 07:42:50 AM »
W22B2:
BW: 173.4

Lat pulldown:
70 x 10
140 x 6
155 x 6
175 x 6
195 x 6, 3, 3 rest pause

Reverse grip seated row: 4 sec ecc
120 x 10
145 x 10
165 x 10 hold last in stretched

1 leg seated curl:
35 x 20
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

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

BB shrug: 3 sets 4:2:0

Seated calf:
3 x 12, BW donkey burnout

Duns: early one 550am before work
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2260 on: November 17, 2019, 08:18:39 AM »
W22A3:
BW: 175.3

Bench:
135 x 5
185 x 4
225 x 4
250 x 5, 1,1,1 cluster set

Incline DB side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10

1 leg extension:
35 x 20
45 x 12
55 x 12
65 x 12, 5,5,4 myoreps

Single arm tri pushdowns:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

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

Tibialis Anterior: 2 sets

6am again, shitty sleep but got it dun
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2261 on: November 18, 2019, 01:32:38 PM »
W22B3
BW: 175

Landmine rows:
25/50/75/100/125/150/170 x 6
190 x 6, 3, 3 rest pause

Goodmornings:
Bar x 10
95 x 10
135 x 10
155 x 10 hold 11

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

1 arm cable curl:
15 x 12
20 x 12, 3,3,3,2 myoreps

BB shrug:
3 sets

Seated calf:
3 sets, standing burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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