Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 197949 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2415 on: April 05, 2020, 02:43:02 PM »
W42B1: pull

Sumo deads:
Bar x 10
135 x 4
135 x 4
165 x 4
185 x 4
205 x 2
225 x 6
225 x 6

pullovers: 4:2:0
40 x 10
50 x 10
70 x 10

BB shrug: 5:2:0
3 sets

Bar humps:
135 x 10-12 x 3 sets

Lying rear delt:
25 x 12
30 x 12
30 x 12, 3,3,3,2 myoreps

1 arm preacher:
25 x 6
30 x 6
35 x 6,3,3 rest pause

Seated calf:
20/20/25 BW burnout

Rope hammers: 4:2:0
2 sets to failure

Dun:

Gonna take a run at sumos, first time doing any type of deads in a long while, lots of work to do, I see a lot of things to work on. Hip didnít snap, so happy with this start
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2416 on: April 06, 2020, 11:42:41 PM »
W42A2:push

Dreadmill 15min (4/2)

DB paused OHP:
20 x 12
30 x 12
40 x 12
50 x 12, 6,4,2 rest pause

Heel elevated paused tempo fronts:
BW x 10
Bar x 10
95 x 10
115 x 10
135 x 10

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

Pushups: 4:2:0
12
12,3,3,3,2 myoreps

Donkey calf:í
3 x 20, BW burnout

Tibialis Anterior:
3 sets of 40lbs

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2417 on: April 07, 2020, 04:48:05 PM »
W42B2: pull
BW: 166.6

Dreadmill 17min (4-5.5/2-3) bit of joggin

Lat pulldowns paused:
70 x 12
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause

Paused narrow cable row:
120 x 10
130 x 10
140 x 10 hold last one stretched

BB shrug: 4:2:0
135/185/185

Seated single leg curl:
25 x 40
40 x 12
55 x 12
70 x 12,3,3,3,2 myoreps

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

Single leg glute thrust:
3 sets BW

Concentration hammers:
2 sets

Seated calf:
3 sets, last one rest pause

Dun:
 
Good session upped some weights. Back to work tomorrow, going to take a couple days off the gym, long overdue, 22 days straight haha.
Switch my focus to the Corona virus for a couple days at the hospital
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2418 on: April 10, 2020, 04:45:22 PM »
W42A3: push
BW: 167

Dreadmill: 17min (4-4.3/2)

Incline BB:
135 x 6
185 x 6
215 x 6,2,2 rest pause

Incline 1 arm side laterals: 4sec ecc
10 x 10
15 x 10
20 x 10, 10 x 10 drop

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

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

Donkey:
3 sets, BW burnout

Tibialis Anterior:
3 sets bands

Dun:

Decent, added a couple reps in inclines. Off to fight Rona virus the next 2 nights 🦠
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2419 on: April 12, 2020, 07:57:38 PM »
Yesterday: W42B3: pull

Dreadmill 17min (4-4.5/2)

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

Toe elevated tempo RDL:
20 x 10
35 x 10
50 x 10
80 x 10 hold last one stretched

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

DB shrug: 4:2:0
80lbs x 3 sets to failure

Lying EZ curls:
Bar x 12
40 x 12
60 x 12, 3,3,2 myoreps

Seated calf:
3 sets, standing BW burnout

Dun
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2420 on: April 12, 2020, 08:12:51 PM »
W43A1: push

Tempo box fronts
BW x 10
Bar x 6
65 x 6
105 x 6
135 x 6
155 x 6, 6 rest pause

CGBP
135 x 6
185 x 6
205 x 6
235 x 3, 1,1 cluster set (-1)

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

6 point seated laterals:
5 x 10
10 x 10
10 x 10 SS side lateral x8, drop to 5x8

Donkeys:
3 sets BW burnout

Tibialis Anterior:
3 sets standing

Dun:

Slept in too late after nights, bucket of coffee and had to jam to get this in. Happy with the fronts, added 20lbs and to save time did a full 6 reps my 1st rest pause. Itís not necessarily me being strong enough, just loading this new hip is a learning experience and donít want to do this too fast. Feeling good regardless though and finding a much more symmetrical squat than I was capable of pre-op.
Weak in CGBP today so just did a cluster set. No food, low rest in between, school girl BW....many excuses there 😂😂
Strength isnít my primary goal, but constant progressive overload is 🤷🏿‍♂️
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2421 on: April 13, 2020, 02:07:18 PM »
W43B1: pull
BW: 164.8

Sumos
135 x 4
135 x 4
165 x 2
185 x 2
205 x 2
225 x 2
255 x 2
275 x 2
295 x 2
315 x 2
245 x 6 lol just a tad cautious here

Pullovers:4:2:0
40 x 10
50 x 10
70 x 10

Bar humps:
135 x 10
165 x 10
185 x 10

BB shrug:
135/185/185

1 arm preacher
25 x 10
30 x 6
35 x 6,3,3 rest pause

Seated calf:
20/20/22 BW donkey burnout

Rope hammers:
30lbs x 2 set to failure

Very cautiously worked up to a double at 315, deads feel light but heavy at the same time, it weird. Hip was in my brain the whole time but we got it dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2422 on: April 14, 2020, 01:11:51 PM »
W43A2: push
BW: 165.4

Dreadmill: 15min (4/2)

Seated paused OHP:
Bar x 10
95 x 6
115 x 6
135 x 6,3,3 rest pause

Heel elevated/pause/tempo high bar:
BW x 10
Bar x 10
95 x 10
115 x 10
135 x 10 hold 11th paused in hole

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

Pushups: 4:2:0
12
12, 3,3 myoreps

Donkeys:
3 sets x 20, hold 20 sec street/hold 20 second at top then 20 fast rep burnout

Tibialis Anterior:
3 sets 35lbs

Dun:

Good session, switched up to paused OHP and tried out highbar. Highbar felt good so will keep this day and do fronts on my first day of the week
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2423 on: April 15, 2020, 06:14:22 PM »
W43B2: pull
BW: 166

Dreadmill 17min (4-4.3/2)

Narrow paused pulldowns:
70 x 10
120 x 6
140 x 6
160 x 6, 3,3 rest pause

Reversegrip row: 4:2:0
120 x 10
125 x 10
130 x 10 hold last one stretched

Seated 1 leg curl:
25 x 20
40 x 12
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

BB shrug: 4:2:0
135/135/135 (reverse grip)

Single leg glute thrust:
3 sets

Incline DB curl: 4:2:0
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
3 sets last one rest pause

Concentration hammers:
25lbs x 2 sets to failure

Dun:

Good session, probably take tomorrow off, dayshift on the Covid fight ☠️
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2424 on: April 18, 2020, 02:20:59 PM »
W43A3: push
BW: 165.0

Incline BB:
135 x 6
185 x 6
205 x 1
225 x 3, 1,1 cluster set

Incline 1arm laterals:
10 x 10
15 x 10
20 x 10, 10 x 6

1 leg extensions:
25 x 40
40 x 12
50 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps
Sissy squat burnout

Rope push downs:
30 x 12
40 x 12
50 x 12,3,3,2 myoreps

Donkeys:
3 sets, last set rest pause

Tibialis Anterior:
3 sets 35lbs

Dun
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2425 on: April 20, 2020, 07:19:36 PM »
W44A1: push

Dreadmill 16min (4.2/2)

Box fronts:
BW x 10
Bar x 6
95 x 6
135 x 6
175 x 6, 3,3 rest pause

CG floor press:
135 x 6
175 x 6
205 x 4, 1 cluster set

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

6 point seated laterals:
5 x 10
10 x 10
10 x 10, 3,3,3,2 side lateral myoreps after

Donkeys:
3 sets heavy
BW x 100

Tibialis Anterior:
3 sets 35lbs

Dun:

Good workout, bumped fronts 20lbs, was tough actually. Switched to CG floor press, 205 wasnít too heavy I just felt a strange feeling in my left felt so figured I shouldnít push it too hard

☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2426 on: April 21, 2020, 01:40:04 PM »
W44B1: pull
BW: 165

Dreadmill 15min (4.2/2)

Sumo:
135 x 4
135 x 4
175 x 1
205 x 2
225 x 2
275 x 4

Pullovers: 4:2;0
40 x 10
50 x 10
75 x 10

Bar humps:
135 x 10
185 x 10
185 x 10

Lying rear delt fly SS with BB shrug 135lbs
25 x 12/10
30 x 12/10
30 x 12,3,3,3,2 myoreps/10

1 arm preacher:
25 x 6
30 x 6
35 x 6,3,3 rest pause

Seated calf:
3 sets, standing burnout

Concentration hammers:
25 x 10
20 x 12

Dun

Still working on sumos, got wider today but very tight and weak in this position. I am in no rush with these, it will be my new pulling style and it needs a ton of work.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2427 on: April 23, 2020, 09:25:04 AM »
Yesterday:

W44A2: push

Dreadmill 15min (4-4.3/2)

Seated paused OHP:
Bar x 12
95 x 6
120 x 6
140 x 6,3,3 rest pause

Heel elevated tempo pause highbar:
BW x 10
Bar x 10
95 x 10
135 x 10
155 x 10

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

Pushups: 4:2:0
12
12, 3,3,3,2 myoreps

1 leg calf raise:
BW back/forth to failure

Tibialis Anterior:
3 sets 30lbs

Dun
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2428 on: April 23, 2020, 12:42:42 PM »
W44B2: pull

Narrow paused pulldown:
70 x 12
120 x 6
140 x 6
160 x 6
170
X 6, 3,3 rest pause

Reverse paused seated row:
120 x 10
125 x 10
130 x 10 hold last one stretched

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

Reversegrip BB shrug:
135 x 3 sets 5:2:0

1 leg glute thrust:
3 sets

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

Seated calf:
3 sets, last one triple drop

Hammer curls:
30/20/10 drop set
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2429 on: April 25, 2020, 11:40:12 PM »
Yesterday
W44A3 push

Incline BB:
135 x 6
185 x 6
205 x 1
225 x 3, 1 cluster

Incline side 1 arm lateral:
10 x 10
15 x 20
20 x 10, 10 x 10 drop

1 leg extensions:
25 x 20
55 x 12
65 x 12
75 x 12, 3,3,2 myoreps

Rope pushdowns:
30 x 12
40 x 12
50 x 12, 3,3,2 myoreps

1 leg donkeys till failure

BW tibialis Anterior:
3 sets

5:50 am before work
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