Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W3U1:
BW: 170.2

Bench paused
135 x 6
185 x 6
210 x 6
235 x 6, 2,2,2 tough

SS wide pause pulldowns:
70 x 12
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause

Standing DB pause OHP:
30 x 8
45 x 8
50 x 8, 4,4 rest pause

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

EZ skullz SS EZ curls:
40 x 10/10
50 x 10/10
60 x 10/10

Reverse BB shrug:
135 x 3 sets

Deadstop laterals:
15lbs x 3 sets

SS reread delt fly:
15lbs x 2 sets

Dun:
5:30 am before work, decent actually, brought BW up to 170, try to hold around here for a while

[ShawnJ]

W3L2:
BW: 170.5

Single seated leg curl:(pause)
25 x 20
35 x 12
45 x 12,3,3,3,2 myoreps

Sumo:
135 x 4 paused
135 x 4
185 x 4
225 x 4
315 x 4
355 x 2
385 x 4

Pause heel elevated fronts:
Bar x 12
95 x 12
135 x 12
155 x 12

Glute thrust:
135 x 12
205 x 12
255 x 10

5 min DB lunges 15lb
54 each leg

Donkeys:
4 sets

Tibialis Anterior:
4 sets

Seated calf:
4 sets

Dun

[ShawnJ]

W3U2:
BW: 170.6

Incline BB paused:
95 x 12
135 x 12
165 x 12, 3

Wide pause cable row:
70 x 12
120 x 12
140 x 12
145 x 12

Pull-ups (hammer)
10/5/5 low rear

Flat fly:
45 x 12
50 x 10

Seated DB shrug:
3 sets to failure

6 point laterals:
5 x 10
10 x 10
10 x 10 SS side laterals

Rear delt:
15lb to failure 3 sets

1 arm OH tri SS conc curl:
20 x 10/20 x 10
25 x 10/25 x 10
30 x 10/30 x 10

Hammer curls:
1 dropset

[ShawnJ]

W1legs1:
BW: 168.9

Single leg curl:
25 x 20
35 x 15
45 x 12,6,3 partials

Highbar:
Bar x 12
95 x 12
135 x 12
185 x 12
225 x 12

BSS: DB
BW x 12
25 x 12
35 x 12

Single leg extensions:
25 x 20
30 x 20, 10

Sissy squat x 10

Donkeys x 4 sets

Tibialis Anterior x 3 sets 30lb

Seated calf x 4 sets donkey burnout

Switching to legs push pull, legs push pull 6x a week
No sets under 8 reps, wanna grow

[ShawnJ]

W1Push1:
BW: 168.9

Wide Bench:
135 x 12
165 x 12
185 x 12
205 x 9, 3

Seated Arnold’s:
30 x 13
45 x 11
45 x 9, 25 x 8 drop

Partial side lateral:
25 x 3 sets

Chest to incline laterals:
10 x 3 sets

Rear delts fly:
30 x 3 sets to failure plus partials

BB shrug:
135 x 3 sets

CGBP:
135 x 12, 8, 6 (20-30 sec rest)

1 arm OH tri:
30/20/20 hold last one stretched

Dun

Good session, keeping chest volume lower just to maintain and shoulder volume up to try to make em grow
Fun workout, pull 1 tomorrow

[ShawnJ]

W1Pull1:
BW: 172

Toe elevated DB RDL:
15 x 12
35 x 12
50 x 12
70 x 14
70 x 12

Single leg glute thrust:
BW x 12
25 x 12
35 x 10

Chest supported dB row:
25 x 12
35 x 12
50 x 6 and partials
50 x 6 and partials

Narrow pause pulldown:
70 x 12
120 x 12
120 x 12

Lying rear delt SS rear delt row:
20lbs 3 sets to failure

Incline curls:
20/25/30 x 10 hold last one stretched

DB hammers:
20lbs 3 sets to failure

Dun:
Good workout

[ShawnJ]

W1Legs2:
BW: 171.8

1 leg seated curl:
25 x 20
35 x 15
45 x 12, 3,3,2 partials

Heel elevated paused fronts:
BW x 15
Bar x 15
95 x 15
115 x 15
135 x 15

Walking DB lunges:
BW x 15
20 x 15
25 x 15

Tibialis Anterior:
3 sets 35lbs

Leg Extension:
25 x 15
35 x 15, 3,3,2 plus partials myoreps

Donkeys:
4 sets x 15

Seated Calf:
4 sets

5:45 am before work, high rep legs definitely got the heart rate up

[ShawnJ]

Saturday the 15th:
W1Push2:
BW: 170.0

Incline BB:
95 x 12
135 x 12
145 x 12

Head supported rear delt:
15 x 12
20 x 12
20 x 12, 10 x 10 drop

DB upright row SS extra ROM side laterals:
30lbs SS 15lbs for 3 sets

Seated DB shrugs:
50lbs x 3 sets

EZ incline skulls:
Bar x 12
40 x 12
50 x 12 then press till failure

Pushdowns:
3 sets to failure

Flat fly:
35lbs x 2 sets to failure

Incline 1 arm side lateral
2 sets

[ShawnJ]

W1Pull2:

Glute thrust:
BW x 20
135 x 12
225 x 12
225 x 10

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

Straight arm pulldowns:
40 x 16
50 x 12
60 x 12, 3,3,2 myoreps

1 arm rear delt cable:
5lbs x 3 sets

Rear delt DB row:
25 x 3 sets

1 arm incline side laterals: 4 sec ecc
10 x 12
15 x 10
15 x 10

BB shrug:
135/185/185 drop to 135

Ez spider curls:
Bar x 12
40 x 12
50 x 12

Olybar reverse curls:
3 sets, last set SS straight curl

[ShawnJ]

W2Legs1:
BW: 169.4

Single seated leg curl:
25 x 20
35 x 20
45 x 15, 7, 3 rest pause

Highbar:
Bar x 12
95 x 12
135 x 12
185 x 12
225 x 12
245 x 12

BSS DB:
BW x 12
25 x 12
35 x 12

Tibialis Anterior:
30/35/35

Single leg extensions:
25 x 20
35 x 20, 6 rest pause

Sissy squat:
2 sets to failure

Donkeys:
4 sets BW burnout on last

Seated:
3 sets SS standing burnout each set

Dun

Good session, added extra set and 20lbs on top squat set

[ShawnJ]

W2Push1:
BW: 168

Wide bench:
135 x 12
185 x 12
205 x 12, 4, 3 rest pause (bump next)

Heavy side lateral partials:
25 to failure
30 “
30 “”

Incline facing laterals:
5/10/10 to failure

Head supported rear delt:
15/20/20 to failure

Arnold’s no back support:
30 x 12
45 x 6
35 x 12

CGBP:
135 x 14, 7, 4 rest pause (bump next)

1 arm OH tri:
25 x 6
20 x 9
20 x 9 hold last one stretched

Seated BB shrug:
4 sets to failure (wide to narrow)

Good session

[ShawnJ]

W2Pull1:
BW: 169.9

Toe elevated DB rdl
25 x 12
35 x 12
50 x 12
70 x 12
85 x 13

1 leg glute thrust:
BW x 12
25 x 12
35 x 11

Chest supported DB row:
25 x 10
35 x 10
45 x 12
45 x 12

Narrow pull down paused:
70 x 12
120 x 12
120 x 12

Lying rear delt fly SS rear delt row:
20lbs x 3 sets

Dead stop laterals:
15/15/15 drop to 5

Incline DB curl:
20 x 10
30 x 10
30 x 10 hold last one stretched

DB Hammers:
25/20/15 all to failure

[ShawnJ]

W2Legs2:
BW: 170.8

Seated single paused leg curl:
25 x 20
35 x 12
45 x 12
55 x 12, 3,3,3 myoreps plus partials

Heel elevated paused fronts:
BW x 15
Bar x 15
95 x 15
135 x 15
155 x 15

Split squats:
BW x 15
20 x 15
30 x 15

Leg extensions (1 leg pause)
25 x 15
35 x 15, 3,3,3 myoreps plus partials

Donkeys:
4 sets

Seated calf:
4 sets BW burnout

Tibialis Anterior:
35lb x 3 sets

Dun:
Good session, added 20 on fronts and switched walking lunges to split squats. Figure more consistent TUT with less cardio burnout

[ShawnJ]

W2push2:
BW: 170.3

Incline BB paused:
95 x 12
135 x 12
155 x 14

Head supported rear delt:
20 x 12
25 x 12
25 x 12 drop 15 to failure

DB upright SS extra ROM laterals
30/15 x 3 sets to failure

DB seated shrug:
50 x 3 sets

Skullz: 4 sec ecc
Bar
40 x 12
50 x 12 SS press

Flat fly:
35 x 12
45 x 10

Pushdowns:
20 x 12
30 x 12
40 to failure

1 arm incline lateral:
10lbs to failure x 2 sets, 4 sec ecc

[ShawnJ]

W2Pull2:

Glute thrust:
BW x 20
135 x 12
185 x 12
225 x 12
245 x 10

Narrow paused row:
70 x 12
120 x 12
140 x 12

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

1 arm cable rear delt:
5 x 14
7.5 x 12
7.5 x 10

Rear delt row:
20lb x 3 sets low rear

1 arm incline lateral:
3 sets slow eccentric, no rest back/forth

Spider DB curl:
20 x 10
25 x 10
25 x 9

Olybar reverse curl:
3 sets to failure

BB reverse shrug:
135 x 2 sets to failure