Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 163950 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2325 on: January 14, 2020, 04:51:16 PM »
Congratulations on the PR!
Thanks dood!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2326 on: January 14, 2020, 04:59:56 PM »
W31B1: pull
BW: 180

Rack pull:
135 x 5
225 x 3
315 x 3
405 x 3
485 x 1
515 x 3

DB pullover: 5:2:0
50 x 10
65 x 11 hold last one stretched

Lying delt fly:
25 x 12
30 x 12
35 x 12, 3,3,3,3,2 myoreps

1 arm cable curl:
20 x 6
25 x 6
32.5 x 6, 3,3 rest pause

BB shrug: 5:2:0
3 sets

Seated calf SS BW donkey:
3 sets
Then loaded 30sec stretch

Dun

Only a bit of sleep after nights today, but turned out ok. Versa grip let go at the top of rep 2 of 515 rack pulls, threw me off but ground out a 3rd rep
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2327 on: January 15, 2020, 02:18:41 PM »
W31A2: push
BW: 179.8

Seated OHP:
95 x 6
135 x 6
160 x 6
180 x 6, 2 rest pause PR

BSS
BW x 20
30 x 20
50 x 20 drop to BW x 12 🤮

1 arm OH rope ext.  4 sec ecc
10 x 10
15 x 10
20 x 10

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

At least 4 days off for out of town hockey tournament
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2328 on: January 20, 2020, 09:21:45 AM »
W31B2: pull
BW: 181.4

Lat pulldowns:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause

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

1 leg seated curl:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Guilotine curls:
40 x 10
45 x 10
50 x 10

Seated calf:
3 sets, donkey burnout

Dun

6am before work, good weekend of hockey with my boys. Back to the grind
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2329 on: January 21, 2020, 01:56:09 PM »
W31A3: push
BW: 178.6lb

Bench:
135 x 6
185 x 6
225 x 6
250 x 6
275 x 6, 1,1 cluster set (sloppy rep PR)

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

1 leg extensions:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Reverse 1 arm push downs:
10 x 12
15 x 12
20 x 12, 3,3,3, myoreps

1 leg donkey calf:
Back and forth until complete failure, 2 leg burnout

Tibialis Anterior:
3 sets

Dun:

Decent workout, one week till I go under da knife/saw/hammer
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2330 on: January 22, 2020, 06:13:56 PM »
W31B3: pull
BW: 178.6

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

Toe elevated rdl:
Bar x 10
135 x 10
225 x 10
305 x 10

Straight arm pulldowns:
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

1 arm cable curl: slow ecc
20 x 12
25 x 12, 3,3,2 myoreps

Seated calf:
3 x 20 sets, donkey BW burnout

BB shrug: 5:2:0
3 sets

Dun:
Good session, more weight added on first 2 exercises. My hip was lit right up but ground it out. Surgery 6 days!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2331 on: January 23, 2020, 06:41:09 PM »
W32A1: push
BW: 179

Heel elevated front squats:
BW lunges x 20
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6, 2 rest pause (same as last week)

CGBP:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 1, drop to 225 x 6

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

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,2 myoreps drop to 10 c 10

Donkey calf:
3 sets, BW burnout, loaded stretch

Tibialis Anterior:
3 sets

Dun:

After second night shift, not much sleep and underfed. Matched my last week PR on fronts but down a couple reps on 275 CGBP. That will be my last squats for a while now as surgery on Tuesday.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2332 on: January 24, 2020, 04:09:15 PM »
W31B1: pull
BW: 177

Rack pull:
135 x 5
225 x 3
315 x 3
405 x 3
315 x 10

Pullovers: 4:2:0
50 x 10
65 x 10 hold last one stretched

Lying rear felt fly:
25 x 12
30 x 12
35 x 12, 3,3,3,2 myoreps

1 arm cable curl:
20 x 6
30 x 6
35 x 6, 3, 3 rest pause

Seated calf:
3 sets, donkey BW burnout

Uninspired today, happy I even lifted
« Last Edit: January 24, 2020, 04:22:52 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2333 on: January 25, 2020, 12:50:42 PM »
W32A2:
BW: 177.5

Seated OHP:
95 x 6
135 x 6
160 x 6
180 x 2, drop to 135 x 6

BSS 4:2:0
BW x 12
30 x 12
50 x 12, BW x 12

1 arm OH rope tri ext. 4 sec ecc
10 x 10
15 x 10
20 x 10 hold last one stretched

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

Donkey calf:
3 x 20, BW burnout, 30 sec loaded stretch

Tibialis Anterior:
3 sets

Dun

Strength down again today, cals have been low the last week trying to shake a bit of bloat, good session though, feel like Iím treading water until surgery, which is fine.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2334 on: January 26, 2020, 01:54:54 PM »
W32B2: pull

Wide pulldown:
70 x 12
120 x 6
150 x 6
175 x 6
195 x 6, 3,3 rest pause

Seated narrow tempo row:
120 x 10
145 x 10
165 x 10 hold last one stretched

1 leg seated curl:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps

Guilotine curls:
40 x 10
45 x 10
50 x 12

Seated calf SS donkeys:
3 sets

BB shrug:
3 sets, last one triple drop set

Dun

Felt good today; one more workout tomorrow then next day I get new hip
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2335 on: January 27, 2020, 02:45:22 PM »
W32A3: push
BW: 178

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
290 x 3, 1,1 cluster set

Incline 1 arm laterals:
15 x 10
20 x 10
20 x 10, drop to 10 x 10

Single leg extension:
35 x 20
50 x 12
60 x 12
72.5 x 12, 3,3,2 myoreps

Reverse 1 arm push down:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Donkey calf:
3 sets, BW burnout, 30 sec loaded stretch

Tibialis Anterior:
3 sets

Dun

Good session, surgery in the morning so no clue when I can ease my way back into the gym. See how I recover
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2336 on: January 28, 2020, 06:21:01 PM »
New hip went good! Home now, some pain but different pain, the old hip pains I had have vanished!! So pumped, canít do squats/lunges etc for 12 weeks but I will do what I can in the gym. Probably start with some bro in a few days
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2337 on: January 30, 2020, 04:13:52 PM »
W32B3: pull

Hammer grip chins: slow
3 sets

Wide grip pull-ups: slow
3 sets

Incline DB curls: 4 sec ecc
3 sets

1 arm rear delt fly:
3 sets, last set drop set

Seated calf:
3 sets, standing burnout

Dun:

Back to it sort of. Today my surgical pain is the worst itís been, especially when I woke up. Once I got my pain meds in it was tolerable. Figured what the hell and did a bit in the gym, slow and steady. Think I will just do these small push/pull alternating days, should be able to at least maintain my upper body size while I heal. Legs...well thatís another story, maybe try out extensions and curls next week


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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2338 on: January 30, 2020, 11:26:28 PM »

Back to it sort of. Today my surgical pain is the worst itís been, especially when I woke up. Once I got my pain meds in it was tolerable. Figured what the hell and did a bit in the gym, slow and steady. Think I will just do these small push/pull alternating days, should be able to at least maintain my upper body size while I heal. Legs...well thatís another story, maybe try out extensions and curls next week

DUDE. Take a week off. Your status as an Iron Clad Gym Rat is secure. Takes a good 10 days to lose any size if you keep your protein intake up. I've had major surgery and went back in 4-5 days since I'm an addict, but this is way too soon.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2339 on: January 31, 2020, 07:54:29 AM »

Back to it sort of. Today my surgical pain is the worst itís been, especially when I woke up. Once I got my pain meds in it was tolerable. Figured what the hell and did a bit in the gym, slow and steady. Think I will just do these small push/pull alternating days, should be able to at least maintain my upper body size while I heal. Legs...well thatís another story, maybe try out extensions and curls next week

DUDE. Take a week off. Your status as an Iron Clad Gym Rat is secure. Takes a good 10 days to lose any size if you keep your protein intake up. I've had major surgery and went back in 4-5 days since I'm an addict, but this is way too soon.

Agreed.
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
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