Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 196342 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2430 on: April 26, 2020, 03:40:08 PM »
W44B3: pull
BW: 166

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

Toe elevated tempo DB RDL:
25 x 10
35 x 10
50 x 10
85 x 10 hold last one stretched

DB shrug:
85lbs x 3 sets

Lying EZ curl:
30 x 12
45 x 12
60 x 12, 3,3,2 myoreps

Seated calf:
3 sets 20/20/25 donkey Burnout

Rope hammers:
2 sets

45 min walk with wifey and dawgs

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2431 on: April 27, 2020, 06:35:02 PM »
W45A1: push
BW: 165

Dreadmill: 17min (4-4.5/2)

Fronts:
Bar x 6
95 x 6
135 x 6
165 x 6
185 x 6, 3,3 rest pause

CG floor press:
135 x 6
185 x 6
205 x 6, 3,3 rest pause

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

6 point seated laterals:
5lbs x 10
10 x 10
10 x 10, myorep side lateral SS

Donkeys:
3 sets, last set rest pause

Tibialis Anterior:
35lb x 3 sets

Dun:

Took the box out on fronts, feeling ok but still in my head a bit
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2432 on: April 28, 2020, 07:07:12 PM »
W45B1: pull
BW: 164.7

Dreadmill: 13min (4.2-4.5/2)

Sumo:
Bar x 6
135 x 4
185 x 4
225 x 4
275 x 4
315 x 4, 1 cluster

Pullovers: 4:2:0
45 x 10
50 x 10
75 x 10

Bar humps:
135 x 3 sets 10-13 reps

Lying rear delt SS reversegrip BB shrug @135 4:2:0:
25 x 12/12
30 x 12/10
30 x 12,3,3,3,2 myoreps/10

Conc. Curl:
30 x 6
35 x 6
40 x 6,3,3 rest pause

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

DB Hammer curl:
1 set 30/25/20/15 dropset

Good workout, sumo felt better today, still tons of work to do but everything felt much better than last week.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2433 on: April 29, 2020, 02:07:01 PM »
W45A2: push
BW: 164

Dreadmill 17 min (4.2-4.5/2)

Seated paused OHP:
Bar x 12
95 x 6
115 x 6
145 x 6, 3,3 rest pause

Heel elevated pause slow highbar:
Bar x 10
95 x 10
135 x 10
175 x 10

1 arm OH tri ext:
20 x 10
25 x 10
30 x 10

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

1 leg BW donkeys:
Back/forth continuous until complete failure, the 2 leg burnout

Tibialis Anterior:
BW standing x 3

Dun:

Good session, bumped OHP and squats, keep on trucking each week
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2434 on: April 30, 2020, 04:02:04 PM »
W45B2: pull
BW: 165

Narrow paused pulldowns:
70 x 12
120 x 6
140 x 6
160 x 6,3,2,1 rest pause

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

Seated 1 leg curl:
25 x 20
45 x 12
55 x 12
65 x 12
75 x 12,3,3,2

BB shrug:
3 sets 135/225/225

1 leg glute thrust:
10/10/20

Incline curls:
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
3 sets x 15 reps, standing BW burnout

Concentration hammers:
25 x 8
25 x 6, 15 x 6 drop

Cardio:
Walk with faddy dawgs and the boys
« Last Edit: April 30, 2020, 04:08:16 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2435 on: May 01, 2020, 02:21:37 PM »
W45A3: push
BW: 166

Inclines:
135 x 6
185 x 6
205 x 2
225 x 3, 1

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

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

Sissy squat burnout

1 arm reversegrip tri:
10 x 12
15 x 12
20 x 12, 3,3,2 myoreps

Donkeys:
3 x 15, BW burnout

Tibialis Anterior:
35lbs x 3 sets

Cardio walk with faddies 🐶
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2436 on: May 02, 2020, 09:06:32 AM »
W45B3: pull
BW-166.8

Strict BB bent over row:
Bar x 12
95 x 6
115 x 6
135 x 6,3,3 rest pause

Toe elevated tempo RDL:
Bar x 12
135 x 10
185 x 10

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

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

BB shrug:
3 sets

Hammer curls:
2 sets, last one drop set

Seated calf:
3 sets, standing BW burnout

Dun:

5:50am before work, shitty sleep but week 45 is done. Offday tomorrow
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2437 on: May 04, 2020, 02:11:58 PM »
W46A1: push
BW: 166

Fronts:
Bar x 10
95 x 6
135 x 6
165 x 6
195 x 6, 3,3 rest pause

CG floor press:
135 x 6
185 x 6
215 x 4, 1,1 cluster

Incline DB 5:2:0:
50 x 10
50 x 12 hold last one stretched

6 point laterals:
5 x 10
10 x 10
10 x 10, 3,3,3,5 myorep side lateral

Donkeys:
3 sets 3:3:3:3, BW burnout

Tibialis Anterior:
30lbs x 3 sets to failure

Cardio:
Walk with faddies
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2438 on: May 05, 2020, 06:50:41 PM »
W46B1: pull
BW: 164.6

Sumo:
135 x 4
185 x 4
225 x 4
275 x 4
315 x 4
355 x 4, 1 cluster

Pullovers: 4:2:0
45 x 10
50 x 10
75 x 10

Bar humps:
135/175/175 x 10

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

Concentration curl:
25 x 6
35 x 6
40 x 6,3,3 rest pause

BB shrug:
135/185/185 drop to 135

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

Rope hammers:
3 sets

In between nights, rushed but good
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2439 on: May 06, 2020, 04:58:22 PM »
W46A2: push
BW: 164.4

Paused seated OHP:
Bar x 12
95 x 6
115 x 6
135 x 6
150 x 6, 3,2,1 rest pause

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

1 arm OH tri ext: 4:2:0
20 x 10
25 x 10
30 x 10 hold last one stretched

Pause dips:
12
12,3,3,3 myoreps

Donkeys:
3 sets, last set standing BW burnout

Tibialis Anterior:
35/35/25

Cardio: walk with wifey and dingos after supper
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2440 on: May 07, 2020, 11:27:49 AM »
W46B2: pull
BW: 163.7

Narrowgrip paused pulldown:
80 x 12
120 x 6
140 x 6
170 x 6, 3,3 rest pause

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

Seated DB shrug:
3 sets

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

1 leg glute thrust:
BW/20/25 x 12

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

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

Conc. Hammers:
2 sets

Dun

Good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2441 on: May 08, 2020, 12:49:01 PM »
W46A3: push

Bench:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
225 x 6,3,3 rest pause

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

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

1 arm reverse cable push downs:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Donkeys:
20/20/25 BW burnout

Tibialis Anterior:
35lbs x 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 #2442 on: May 09, 2020, 02:31:40 PM »
W46B3: pull
BW: 165

Strict BB row:
Bar x 12
95 x 6
115 x 6
135 x 6
155 x 6,3,3 rest pause

Toe elevated Tempo RDL:
135 x 10
185 x 10
205 x 10

Straight arm pulldown:
40 x 12
50 x 12
60 x 12,3,3,3 myoreps

BB shrug:
135/185/255-185-135 dropset

Cable curls:
50 x 12
55 x 12,3,3,3,w myoreps

DB hammers: (cross body)
20 x 15
30/20/10 dropset

Seated calf:
20/20/20 each set add weight, BW donkey burnout

Good session, on to week 47. Take tomorrow off, back to work

☻/
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2443 on: May 12, 2020, 03:05:00 PM »
Making great progress Shawn. How's the hip feeling? Does the hip shooting out your rear still mess with you?
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2444 on: May 12, 2020, 03:16:27 PM »
Making great progress Shawn. How's the hip feeling? Does the hip shooting out your rear still mess with you?
Thanks Rich, always hard to gauge progress these days, weaker than I have been, but stronger than I was after my surgery. Guess best thing to do is concentrate on being stronger than the week before.
My confidence is getting better each week, had an excellent front squat day today where the hip was barely on my mind. Sumos still sketch me out quite a bit but Iím not stopping.
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