Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 164909 times)

Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2355 on: February 12, 2020, 10:49:49 AM »
Get them foodies in, you need it for mending!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2356 on: February 12, 2020, 11:41:15 AM »
Get them foodies in, you need it for mending!
Agreed, think my brain defaults to diet mode spontaneously these days lol
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2357 on: February 12, 2020, 11:48:41 AM »
Pull:
BW: 171.6

Wide cable row:
70 x 12
120 x 6
140 x 6
160 x 6, 3,3 rest pause

Hammergrip pull-up: slow ecc
8
8
10 hold last one stretched

Facepulls:
30 x 12
40 x 12
50 x 12, 3,3,3,2 myoreps

Incline DB curl: 4:1:0
25 x 10
30 x 10
30 x 10 hold last one stretched

Seated hammer curl:
25 x 8 x 2

Seated plate raise (trap focus)
2 x 12

Single seated leg curl:
20 x 20
30 x 12
40 x 12
50 x 12

Seated calf:
3 sets, last set rest pause

Tibialis Anterior:
3 sets

Good session, odd muscle pain in hip today making walking painful.
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2358 on: February 13, 2020, 11:42:30 AM »
W34A3: push
BW: 172.4

Incline pause bench:
95 x 6
135 x 6
155 x 6
175 x 6, 2,3,1 rest pause

1 arm incline side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10

Single leg extensions:
20 x 20
30 x 12
40 x 12
45 x 12, 8 rest pause

1 arm OH rope tri ext. 4:2:1
10 x 12
15 x 10
15 x 10 hold last one stretched

Donkey calf:
BW x 100 2:2:2, rest 10sec, 30 sec loaded stretch

Dun:
Going to start roughly following my program again, picked the week and day as close as I could. Actually shorter workouts than what I’ve been doing
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2359 on: February 14, 2020, 02:52:58 PM »
W34B3: pull
BW: 171.0

1 arm row (slow, aiming for 45 sec TUT)
25 x 12
35 x 12
45 x 12

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

1 arm cable curls:
15 x 12
20 x 12, 3,3,1 myoreps

Seated shrug: 4:2:0
135 x 3 sets

1 leg seated curl:
20 x 20
30 x 12
40 x 12
50 x 12

Seated calf:
3 sets x 20, BW burnout

Tibialis Anterior:
3 sets with bands

Dun
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2360 on: February 14, 2020, 03:16:23 PM »
How's the hip?
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2361 on: February 14, 2020, 07:25:15 PM »
How's the hip?
Thanks for checking in Adam, hip is pretty good. Still taking Advil for pain here and there. If I push too hard it lets me know. Worst was last weekend with my twins hockey tournament, tons of standing and sitting on bleachers in the arena for 3 days straight. It hit me pretty hard for a couple days following.
I make small progress each day, like being able to put on my own sock lol.
Incision healed very well.
Still a long ways to go, but for the short period of time I am doing remarkably well!
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2362 on: February 15, 2020, 02:21:08 PM »
W35A1: push

Feet up CGBP:
135 x 6
185 x 6
205 x 6, 2,3,1 rest pause

Incline DB press 5:2:0
40 x 10
45 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 rest pause

Single leg step ups to stair (hip rehab)
3 x 10

Single leg extensions:
20 x 20
30 x 12
40 x 12
50 x 12, 10 rest pause

Donkey calf:
3 sets, BW burnout

Dun

Good session, feel pretty good all around today
« Last Edit: February 15, 2020, 02:44:02 PM by ShawnJ »
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2363 on: February 16, 2020, 12:12:17 PM »
W35B1: pull

Heel elevated DB RDL:
BW x 10
15 x 10
25 x 10
30 x 10, believe me I am happy with this, a big recovery milestone for me

Straight arm pulldowns: 4:1:0
40 x 10
50 x 10
60 x 10 hold last one stretched

Lying reverse fly:
20 x 12
30 x 12
35 x 12, 3,3,2 myoreps

1 arm preacher curl: 3:2:0
20 x 6
30 x 6
35 x 6, 3, 2, 1 rest pause

Seated calf:
3 sets, BW donkey burnout

Tibialis Anterior:
Bands x 3 sets

Dun

Good session, fist hip hinge I have done since surgery. Very cautious, very slow but woohoo! This was a big milestone for my recovery

Seated DB shrugs palms out at top: 5:2:0
3 sets


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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2364 on: February 17, 2020, 01:21:41 PM »
W35A2: push

Seated OHP: (first time since surgery)
Bar x 20
95 x 6
115 x 6
135 x 6
145 x 5, 2,2 rest pause 🤷🏿‍♂️

1 arm DB Oh tri ext: slow ecc
20 x 10
25 x 10
30 x 10 hold last one stretched

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

BW tempo box squat to bench: 5 x 5

Single leg extensions:
20 x 20
30 x 12
40 x 12
52.5 x 12, 8, 5 rest pause

Donkey calf:
3 sets BW burnout

Dun:

First time bringing back OHP, weak but happy to add back another exercise. Hip improving, still trying to hold myself back as I suck at that. Last week 2 x 10 box squat with BW put me in pain for 3 days. Hoping for a better turnout 🤨
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2365 on: February 18, 2020, 08:22:50 AM »
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.
“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

Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2366 on: February 18, 2020, 12:14:28 PM »
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.

Lol yes I am not supposed to squat with weight. Bodyweight squats are actually part of rehab for this, I am box squatting to my bench to limit my depth. Anterior approach I have no bending forward restrictions or run any risk of dislocation out the back since no muscles were touched back there.
Where my restrictions lie are Anterior, so picture hyperextending a deadlift lockout....no that would be the death of me 😳😂
I’m trying to contain myself honest 🙄
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Offline ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2367 on: February 18, 2020, 12:21:29 PM »
W35B2: pull
BW: 168.8

Wide slow ecc pull-ups:
8
8
8, 3,3,2 rest pause

Seated narrow row 4:2:0
70 x 10
120 x 10
120 x 10 hold last one stretched

Seated Single leg curl: 
20 x 20
35 x 12
45 x 12
55 x 12, 3,3,3,2 myoreps

Incline DB curl: 4:1:0
25 x 10
30 x 10
30 x 10 hold last one stretched

1 arm Hammer curl: 20 x 10

Seated BB shrug: 4:2:0
135 x 10 x 3

Seated calf:
3 sets, BW donkey burnout

Tibialis Anterior:
3 sets with bands

Dun: good session, leaning out more but whatever, going to Arizona on the 25th and will be eating Murica style for over a week
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2368 on: February 19, 2020, 08:53:18 AM »
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.

Lol yes I am not supposed to squat with weight. Bodyweight squats are actually part of rehab for this, I am box squatting to my bench to limit my depth. Anterior approach I have no bending forward restrictions or run any risk of dislocation out the back since no muscles were touched back there.
Where my restrictions lie are Anterior, so picture hyperextending a deadlift lockout....no that would be the death of me 😳😂
I’m trying to contain myself honest 🙄

I just pictured the deadlift lockout thing and your hip dislocating, and exploding out the front, ewww.
“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

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2369 on: February 19, 2020, 10:52:47 AM »
Looks like your recovery is going well. Thats great to hear. Been following on insta. The fact that your in the gym at all after surgery is awesome. Nice work.
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.

Lol yes I am not supposed to squat with weight. Bodyweight squats are actually part of rehab for this, I am box squatting to my bench to limit my depth. Anterior approach I have no bending forward restrictions or run any risk of dislocation out the back since no muscles were touched back there.
Where my restrictions lie are Anterior, so picture hyperextending a deadlift lockout....no that would be the death of me 😳😂
I’m trying to contain myself honest 🙄

I just pictured the deadlift lockout thing and your hip dislocating, and exploding out the front, ewww.

That's a scene from a horror movie
the only easy day was yesterday

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