Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W10Pull1:
BW: 176.7

Toe elevated RDL:
135 x 12
225 x 12
285 x 12
330 x 12

1 leg glooot thrust: paused
BW/25/35 x 12

Chest supported DB row paused:
30 x 12
45 x 12
50 x 12
50 x 12 hold last one stretched

Neutral wide pulldown paused:
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 drop to 10

Incline DB curl: slow ecc
25/30/35 x 10 SS 20lb DB curl last set

Concentration hammers:
25/25/25 drop to 15

Dun:

Low energy workout after nights but we gotter dun

[ShawnJ]

W10Legs2:
BW: 176.7

Pause 1 leg seated curls:
20 x 20
40 x 12
50 x 12
60 x 12, 3,3,2 myoreps then partials

++heel elevated pause/tempo fronts:
Bar x 15
95 x 15
135 x 15
155 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:
4 sets low rest BW burnout

Seated calf:
4 sets low rest BW standing burnout

Dun

Bumped fronts to 155 x 15, last rep was an RPE 10 without a doubt. Might repeat this next week

[ShawnJ]

W10push2:
BW: 176.8

Incline pause BB:
95 x 12
135 x 12
165 x 12
190 x 12 SS incline fly 30lbs

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

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

Seated DB shrug:
50bs x 3 sets last one hold stretched

Flat fly:
45 x 12
50 x 12

Skullz: slow ecc
Bar x 12
45 x 12
65 x 12 SS CG press x 6

Wide pushdowns: (new bar)
50 x 12, 8, 5 hold last one stretched

Dun

Finally got 12 with 190 on inclines

[ShawnJ]

W10Pull2:
BW: 175.7

Bar hump paused:
135 x 12
225 x 12
315 x 12
365 x 12 PR

Wide neutral row paused:
70 x 12
120 x 12
145 x 12 hold last one stretched

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

Rear cable row:
5/7.5/10 drop 5

Cable side lateral:
5/7.5/10 drop 5

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

BB shrug:
135/185/185 rest pause wide/narrow then drop 135 rest pause wide/narrow

Spider curls:
20/25/30 x 11 hold last one stretched

Ez reverse curls:
Bar/40/40 SS curl

Dun

Good session, end of week 10. Probably take day off tomorrow. Might switch back to push/pull next week or run one more week of this then switch. Decide tomorrow

[ShawnJ]

W1push1:
BW: 177

Heel elevated HB:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
275 x 6, 4,2 rest pause

CGBP:
135 x 6
185 x 6
205 x 6, 3,3 rest pause

Donkeys:
3 sets BW burnout

Incline DB press: 5:1:0
35 x 10
45 x 10
50 x 10 hold last one stretched

Seated side laterals SS BB shrug:
15/135 x 3 sets, last set laterals are myoreps

Dun

5:45am before work, switched to push pull. I’ll feel out starting weights this week

[ShawnJ]

W1Pull1:
BW: 177.2

Deads:
135 x 5
185 x 1
225 x 3
315 x 3
365 x 1
405 x 3, 1,1 cluster set

1 leg glute thrust:
BW/25/35

DB pullovers: 5:1:0
35 x 12
45 x 12
50 x 10 hold last one stretched

Head supported rear delt:
25/25/25 x 12,3,3,2 myoreps/partials

Rear delt row: 20 till failure

Spider curls:
25 x 8
30 x 8
35 x 6,3,3 rest pause

Tibialis Anterior:
35/35/35

Seated calf:
3 sets x 20, donkey burnout

Hammers:
20/20/20

Dun:
It’s been a long time since I have pulled a straight conventional dead. Good start

[ShawnJ]

W1push2:

Deadstop laterals SS Arnold’s
10/25
15/35
20/45 x 6,4,2 rest pause back to deastops at 10

Front foot elevated tempo split squat:
BW x 12
30 x 10
45 x 10
50 x 10 drop 25 x 5

Skulls slow ecc
Bar/40/60 x 10 sets press

Incline fly tempo:
45 x 12
50 x 10

Rear delt row SS dB shrug:
25/50 x 2 sets

Donkeys:
3 sets heavy, BW burnout

[ShawnJ]

W1pull2:
BW: 175.5

Wide neutral pause pull down:
70 x 8
120 x 8
140 x 6
160 x 6, 3,3 rest pause

1 arm cable row: slow ecc pause
40 x 12
50 x 12
55 x 12

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

Lying rear delt:
20/20/20

Side laterals:
15/15 plus partials

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

Reverse curls:
Olybar x 3 sets

Seated calf:
3 sets, last one drop then standing burnout

Tibialis Anterior standing BW:
3 sets

[Bando]

1 arm cable row: slow ecc pause
40 x 12
50 x 12
55 x 12

I do these also, big Dorian Yates move.

[ShawnJ]

1 arm cable row: slow ecc pause
40 x 12
50 x 12
55 x 12

I do these also, big Dorian Yates move.

First time, felt pretty great!

[ShawnJ]

Yesterday
W1Push3:

Incline pause BB:
95 x 8
135 x 6
165 x 6
190 x 6, 3,2,1 rest pause

1 arm incline lateral 4sex ecc:
10 x 12
15 x 12
15 x 10 hold last one stretched

++heel elevated tempo pause fronts:
Bar x 12
95 x 12
135 x 12, 4,4,3 myoreps

Rope push downs:
20/30/35 x 12,3,3,3 myoreps

Rear delt fly (standing) SS wide BB shrug:
20/135 x 3 sets

Donkeys:
3 sets BW burnout

[ShawnJ]

W1Pull3:
BW: 175.6

Wide neutral paused row:
70 x 12
120 x 6
140 x 6
160 x 6, 3,2,1 rest pause

Toe elevated rdl 4:1:0
135 x 10
185 x 10
225 x 10 hold last one stretched

Straight arm pull down:
50 x 12
60 x 12,3,3,3,2 myoreps

Bar hump:
225 x 10
295 x 10 tough

Seated rear delt SS side delt:
20/20/20-15

EZ reverse curls SS curls:
Bar/40/50 last set myoreps on curls

Tibialis Anterior:
30 x 3 sets

Seated calf SS standing BW:
3 sets 

Week 1 done

[ShawnJ]

Yesterday
W2push 1

Heel elevated HB
Bar x 6
135 x 6
185 x 6
225 x 6
275 x 6
295 x 6,4,2 rest pause

CGBP:
135 x 6
185 x 6
215 x 6, 3,2,1 rest pause

Incline facing laterals:
10/15/10 x 12, 3,3,2 myoreps

Head support rear delt SS BB shrug
25/155 x 3 sets

Donkeys:
3 sets, BW burnout

[ShawnJ]

W2pull1:
BW: 176

Deads:
135 x 2,2,2
185 x 1
225 x 3
315 x 3
385 x 1
425 x 3, 1 cluster

1 leg glute thrust:
25/35/45 x 8

Pullovers: 5:2:0
45 x 12
50 x 10 hold last one stretched

Head supported rear delt SS rear delt row:
25/30/25

Tibialis Anterior:
BW x 2

Seated calf:
3 sets standing burnout

Spider curls:
25/30/35 x 6,3,3 rest pause

Hammers:
20 till failure

5:45am before work, not bad

[ShawnJ]

W2Push2:
BW: 178.7 🐳

Deadstop laterals SS Arnold’s:
10/25
15/35
20/45x6,4,2 rest pause then 10lb deadstop SS

Foot elevated tempo splits:
BW x 10
30 x 10
45 x 10
50 x 10 drop 25 x 6

Skullz:
Bar/50/70 x 10 SS press x 5

Incline fly;
45 x 10
50 x 10

Rear delt row SS DB shrug:
30/50
30/50

Donkeys
3 sets heavy, last set rest pause, BW burnout

Dun:
5:45am before work again