Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 217739 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2550 on: September 27, 2020, 05:43:29 PM »
W8push1:
BW: 176.3

Bench:
135 x 12
185 x 12
210 x 1
230 x 9 (stay till 12)

Overload partial laterals:
25/30/30

Incline facing laterals:
10/10/10

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

Arnold’s:
25 x 12
35 x 12
45 x 13 bump next

CGBP:
135 x 12
175 x 13 bump next

DB shrug:
50 x 3 sets high reps

1 arm OH tri:
20/20/20 slow ecc hold last one stretched
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2551 on: September 28, 2020, 12:22:05 PM »
W8Pull1:
BW: 178.3

Toe elevated RDL:
135 x 12
225 x 12
275 x 12
295 x 12

Chest supported pause DB row:
25 x 12
35 x 12
45 x 12
50 x 12

Neutral wide pause pulldown:
70 x 12
120 x 12
135 x 12 hold last one stretched

Lying rear delt fly SS rear delt row:
20/25/25

Deadstop laterals:
15/15/15 drop to 10

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

Hammer DB conc. Curls:
25/25/20

Dun:
Good session, made some progress
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2552 on: September 29, 2020, 02:38:09 PM »
W8Legs2:
BW: 178.4

1 leg seated curl paused:
25 x 20
40 x 12
50 x 12
60 x 12,2,3,2 myoreps plus partials

Heel elevated paused fronts:
Bar x 15
115 x 15
155 x 15
190 x 13 (stay till 15)

Split squats:
35 x 15
45 x 15
50 x 15

Tibialis Anterior:
30/35/35/35

1 leg pause extensions:
30 x 15
40 x 15, 8

Donkeys:
5 sets

Seated calf:
4 sets standing burnout

Dun

Small bump on fronts but 13 reps was all I could get. Pauses are getting pathetic, I’ll work on that next week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2553 on: September 30, 2020, 11:42:46 AM »
W8Push2:

Pause Incline BB:
95 x 12
135 x 12
165 x 12
190 x 11 (+3 stay till 12)

DB upright SS extra ROM laterals
35/10 x 3 sets

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

Flat fly:
45 x 12
50 x 12 (+2)

Seated DB shrug:
3 sets 50lbs

Skullz:
Bar x 12
45 x 12
65 x 12 SS CGBP x 4

Pushdowns:  (new bar, wide)
50lbs- 10/10/8 reps hold last one stretched

1 arm incline lateral:
25/20/15/10 back&forth continuous

Dun:
Good session, added 3 reps on incline
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2554 on: October 01, 2020, 08:02:18 AM »
W8Pull2:
BW: 177.8

Bar Humps Paused:
135 x 12
225 x 12
285 x 12
335 x 12 PR

Wide Neutral pauses row:
70 x 12
120 x 12
140 x 12

Straight Arm pulldowns:
50 x 12
60 x 12
65 x 12, 3,3,3

Cable rear delt: 1 arm
5/5/5 to failure

Cable 1 arm side delt:
5/5/5

Rear delt DB row:
20/25/30

Reversegrip Wide shrugs:
135 x 3 sets

Spider Curls:
20/25/30 x 10 hold last one stretched

Reverse olybar curls:
3 sets to failure

Good session 5:30am before work. Thinking offday tomorrow before week 9
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2555 on: October 03, 2020, 02:34:38 PM »
W9Legs1:
BW: 176.3

Single leg curl
25 x 20
40 x 12
55 x 10
65 x 10 then partials to 20

Highbar:
Bar x 12
135 x 12
185 x 12
225 x 12
285 x 1
295 x 12 PR (305 next)

DB BSS:
30 x 12
45 x 12
50 x 12 tuff

Tibialis Anterior:
30/30/30/30

Single leg ext. continuous tension:
27.5 x 20
37.5 x 20 tuff

Sissy squats x 1 to failure

Seated calf:
5 sets low rest

1 leg donkeys:
Back/forth till complete failure
Then bunch of 2 leg big pauses at top

Dun:

‘‘Twas a gooder
« Last Edit: October 10, 2020, 10:04:52 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2556 on: October 04, 2020, 05:08:50 PM »
W9Push1:
BW: 178.6

Bench:
135 x 12
185 x 12
215 x 1
230 x 11 (stay)

Overload partial laterals:
25/30/30

Incline facing laterals:
10/10/10

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

Arnold’s:
30 x 12
45 x 12
50 x 11

SB shrugs
3 sets, last one triple drop

CGBP:
135 x 12
180 x 13 bump again

1 arm OH tri extension:
25/25/20 drop to 10

Bench CG push-up to failure tri finisher

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2557 on: October 05, 2020, 07:15:22 PM »
W9Pull1:
BW: 179

Toe elevated RDL:
135 x 12
225 x 12
275 x 12
315 x 12

Chest supported DB row:
30 x 12
45 x 12
50 x 12
50 x 13

Neutralgrip wide paused pulldown:
70 x 12
120 x 12
140 x 12 hold last one stretched

Lying rear delt fly SS rear delt row:
20/25/25

Deadstop laterals:
15/15/15,10,5, just arms dropset

Incline DB curls:
25
30
35 x 10
Standing DB burnout 20lbs

Concentration hammers:
25/25/25 drop to 15

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2558 on: October 06, 2020, 02:42:23 PM »
W9Legs2:
BW: 178.1

Single pause seated leg curls:
25 x 20
40 x 12
50 x 12
60 x 12,3,3,3 then partials myoreps

More heel elevated 3:1:0 fronts:
Bar x 15
95 x 15
135 x 15

Front foot elevated split squats:
30 x 15
45 x 15
50 x 15

Tibialis Anterior:
35/35/35/35

Pause 1 leg ext:
30 x 15
40 x 15,8,5

Donkeys:
5 sets low rest

Seated calf:
4 sets low rest, standing BW burnout

Dun:

Sore going into this one. Was getting sloppy on my fronts chasing numbers. Reset them, elevated the heels a bit more, slower tempo, better pauses
135 was a fine weight today for these
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2559 on: October 07, 2020, 12:38:10 PM »
W9Push2:
BW: 176.2

Pause Incline BB:
95 x 12
135 x 12
165 x 12
190 x 11 tie stay

DB upright SS +ROM laterals:
35/10 x 3 sets

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

Seated DB shrug SS plate front raise:
50/10 x 3 sets

Flat fly:
45 x 12
50 x 12

Skulls:
Bar x 12
45 x 12
65 x 12 SS press x 5

Pushdowns (new bar wide)
50 x 12, 10,7,4

1 arm lateral:
25/20/15/10 dropset

Dun

Ok day, same as last week
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Online Dave

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2560 on: October 07, 2020, 08:14:05 PM »
You just seem like a lonely, stubborn old man at this point  ;)
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Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2561 on: October 07, 2020, 10:47:21 PM »
You just seem like a lonely, stubborn old man at this point  ;)
😭😭😭
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2562 on: October 08, 2020, 03:23:00 PM »
W9Pull2:
BW: 176.5

Bar humps: paused
135 x 12
225 x 12
295 x 12
355 x 12 PR

Neutral wide row paused:
70 x 12
120 x 12
140 x 12 hold last one stretched

Straight arm pulldowns:
50 x 12
60 x 12
65 x 12, 3,3,3 myoreps

Cable rear delt:
5/7.5/10 drop to 5

Cable side delt:
5/7.5/10 drop to 5

Rear delt row SS deadstop laterals:
20/15
25/15
30/15

BB shrugs:
3 sets 135, 3x rest pause last one at wide to narrow

Spider curls:
20/25/30 x 11

Rope hammers:
30/30/30 to failure

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2563 on: October 11, 2020, 02:34:03 PM »
W10Legs1:

Seated 1 leg pause curl:
25 x 20
40 x 12
55 x 10
65 x 10 partials up to 18

Highbar:
Bar x 12
135 x 12
185 x 12
225 x 12
275 x 1
295 x 1
305 x 8 (stay till 12) PR

DB BSS:
30 x 12
45 x 12
50 x 12

Tibialis Anterior:
30 x 4 sets

Continuous 1 leg ext:
27.5 x 20
37.5 x 20 ouch

Sissy squats: 1 set to failure

Seated calf:
4 sets low rest

Donkeys:
4 sets, 30 sec loaded stretch end of each set

Good session, first time in 300’s for any type of squat since becoming robot hip
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2564 on: October 12, 2020, 05:21:47 PM »
W10push1:
BW: 178

Bench:
135 x 12
185 x 12
215 x 1
230 x 12

Overload partial laterals:
25/30/30

Incline facing laterals:
10/10/10

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

Arnold’s:
35 x 12
45 x 12
50 x 10

DB shrug:
50/50/50-45-35-30-25 dropset

CGBP:
135 x 12
165 x 12
185 x 11 stay

1 arm OH tri: slow ecc
25/25/25-15-10 dropset

Dun
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