Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W3Legs1:
BW: 172.3

Single leg curl:
25 x 20
35 x 12
45 x 12
55 x 16 with partials

Highbars:
BW x 12
Bar x 12
135 x 12
185 x 12
225 x 12
255 x 12

DB BSS:
25 x 12
30 x 12
35 x 12

Tibialis Anterior:
35lb x 4 sets

Single leg extension (continuous tension)
25 x 20
35 x 20, 6

Donkeys:
4 sets BW burnout

Seated calf:
4 sets, standing burnout

Dun:
Good session, 10lb bump on highbars, continue to add 10 till I can’t

[ShawnJ]

W3Push1:
BW: 173.4

Wide bench:
135 x 12
185 x 12
215 x 11, 4

Partial side lateral:
25/30/30 to failure

Incline facing side laterals:
5/10/10 to failure

Head supported rear delt:
20/20/20 to failure plus partials

Arnold’s:
25/30/35 x 14

CGBP:
135 x 12
155 x 12, 4,2

1 arm OH tri: 4 sec ecc
20/20/20 hold last one stretched

Seated BB shrug:
135/155/155

[ShawnJ]

W3Pull1:
BW:171.4

Toe elevated DB RDL:
25 x 12
35 x 12
50 x 12
70 x 12
85 x 15

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

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

Narrow pause pulldown:
70 x 12
120 x 12
120 x 10

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

Deadstop laterals:
15/15/15 drop to 5

Incline DB curl:
20/25/30 x 12

Hammers:
25/20/15 to failure

[ShawnJ]

W3Legs2:
BW: 171

Single leg seated leg curl paused:
25 x 20
35 x 12
45 x 12
55 x 12,3,3,3 partials myoreps

Heel elevated pause fronts:
BW x 15
Bar x 15
95 x 15
135 x 15
165 x 15

Split squats:
20 x 15
30 x 15
35 x 15

Tibialis Anterior:
35 x 4 sets

Pause single leg ext:
25 x 12
35 x 14,3,3,2 myoreps

Donkeys:
4 sets, last one BW burnout

Seated calf:
4 sets, standing burnout last one

Dun

Good session, hard but different hard than grinding heavy

[ShawnJ]

W3Push2:
BW: 172

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

Head supported rear delt:
20 x 3 sets plus partials

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

1 leg calf raise:
3 sets, last one back/forth to failure

Flat DB fly:
35 x 12
45 x 12, 4 presses

Seated DB shrug:
50lbs x 3 sets to failure

Incline skullz:
Bar x 12
40 x 12
50 x 10
55 x 10 SS press

Pushdowns:
20 x 14
30 x 14
35 x 12,3,3,3,3 myoreps

1 arm side lateral:
20/10/5 dropset x 1

[ShawnJ]

W3Pull3:
BW: 172.9

Bar humps:
135 x 12
185 x 12
225 x 12
260 x 12

Narrow pause row:
70 x 12
120 x 12
140 x 13

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

Rear delt cable:
5/7.5/7.5

Rear delt row:
20/25/30

Reverse Shrug:
135/135/135

Incline 1 arm lateral:
20/15/10 hold last one stretched

Spider curls:
20 x 12
25 x 10
25 x 10 hold last one stretched

Olybar reverse curl:
2 sets, hammer SS last one

Dun

[ShawnJ]

W4Legs1:
BW: 172.5

1 leg curl:
25 x 20
35 x 12
45 x 12
55 x 16 with partials

Highbars:
Bar x 12
135 x 12
185 x 12
225 x 12
265 x 12

DB BSS:
25 x 12
30 x 12
35 x 12

Tibialis Anterior:
35lb x 4 sets

Single leg extensions (continuous tension)
25 x 20
35 x 20

Donkeys:
5 sets BW burnout

Dun
5:30am before work, not a bad workout considering I hate early morning sessions

[ShawnJ]

W4push1:
BW: 172.5

Wide bench:
135 x 12
185 x 12
215 x 11, 4

Heavy partial side lateral:
25/30/30

Incline facing laterals:
10/15/15

Head supported rear delt:
20/20/20 plus partials

Arnold’s:
30 x 12
35 x 12
35 x 12

CGBP:
135 x 12
155 x 14

1 arm OH tri: 4 sec ecc
20/25/20 hold last one stretched

BB shrug:
155/205/205

1

[ShawnJ]

W4Pull1:
BW: 175.4

DB toe elevated RDL:
25 x 12
35 x 12
50 x 12
70 x 12
90 x 14

Single leg:
BW x 12
25 x 12
35 x 12

Chest supported DB row:
20 x 12
35 x 12
45 x 12
50 x 10

Narrow Paused pulldowns:
70 x 12
120 x 12
125 x 12

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

Deadstop Laterals:
15/15/15 drop to 10

Incline DB curl:
20 x 10
25 x 10
30 x 11 hold last one stretched

Hammer Curl:
25/10/15

[ShawnJ]

W4Legs2:
BW: 173.0

Seated 1leg pause curl:
25 x 20
35 x 12
45 x 12
55 x 12, 3,3,2 partials myoreps

Heel elevated pause fronts:
BW x 15
Bar x 15
95 x 15
135 x 15
175 x 15 RPE 10

Split Squats:
20 x 15
30 x 15
35 x 18

Tibialis Anterior:
30/35/35/30

1 leg pause extensions:
25 x 14
35 x 14,3,3,2 partials myoreps

Donkeys:
4 sets heavy

Seated calf:
4 sets BW burnout

[ShawnJ]

W4Push2:
BW: 173.5

Incline paused BB:
95 x 12
135 x 12
175 x 12

Head supported rear delt:
20/25/25 plus partials

DB upright SS extra ROM laterals:
30/15
30/15
35/10

DB seated shrug:
50lbs x 3 sets

Flat fly:
35/50 x 12

Skullz:
Bar/40/50/60 SS press

Pushdowns:
20/30/35 x 14, 3,3,2 myoreps

1 arm lateral:
20/15/10/5

[ShawnJ]

W4Pull2:
BW: 173.8

Bar humps: paused
135 x 12
185 x 12
225 x 12
275 x 13

Narrow paused row:
70 x 12
120 x 12
145 x 12,5

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

Cable 1 arm rear delt:
5 x 12
7.5 x 10
7.5 x 10

Rear delt DB row:
20/25/30

Reverse BB shrug:
135 x 3 sets

1 arm incline side laterals:
10/15/15/10

Spider curls:
20/25/30 x 8 hold last one stretched

Olybar reverse curl:
3 sets to failure

Good session, very happy with how my new hip is progressing. Working hard on making it stronger every week. Completely pain free these days too

[ShawnJ]

W5Legs1:
BW: 174.1

1 leg seated curl: pause
25 x 20
35 x 12
45 x 12
55 x 18 with partials

Highbar:
BW x 12
Bar x 12
95 x 5
135 x 12
185 x 12
225 x 12
265 x 1
275 x 12

DB BSS:
25 x 12
30 x 12
35 x 13

Tibialis Anterior:
30/35/35/35

Donkeys:
5 sets

Seated Calf:
4 sets, standing burnouts

Dun:
Good session, definitely a highbar rep PR

[ShawnJ]

W5Push1:
BW: 174.6

Wide bench
135 x 12
185 x 12
215 x 12 (bump next)

Heavy partial lateral
25/30/30

Incline facing laterals:
10/15/10

Head supported rear delt:
20/20/20 plus partials

Arnold’s:
25 x 12
35 x 12
45 x 10

CGBP:
135 x 12
160 x 13

1 arm OH tri:
20/25/20 hold last one stretched

BB shrug:
160 x 3 sets

Good 5:30am session before work

[ShawnJ]

W5Pull1:
BW: 176.5

Toe elevated RDL:
Bar x 12
135 x 12
185 x 12
225 x 12

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

Chest supported DB Row:
25 x 12
35 x 13
45 x 12
50 x 10-12

Narrow pause pulldowns:
70 x 12
120 x 12
130 x 12

Lying rear delt SS rear delt row:
20/20 x 3 sets

Deadstop Laterals:
15/15/15 drop to 10

Incline DB curl:
20/30/30 x 10

Hammers:
25/20/15

Dun, 5:45 am before work, not bad