Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W10pull1:
BW: 174.7

Deads:
135 x 2,2
225 x 2
315 x 2
405 x 1
475 x 1
525 x faillllll
405 x 4 paused

1 leg glute thrust:
25/35/45 x 10

Tempo pullovers
50 x 10
60 x 10 hold last one stretched

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

Preacher DB curl
25 x 8
30 x 6
35 x 6,3,3 rest pause

Olybar reverse curls
3 set to failure

Seated calf:
3 sets last one rest pause SS donkeys

Dun
Attempt at 3x BW pull, fail. Will get this though, just a matter of time

[ShawnJ]

W10push2:
BW: 174.7

Overload partial laterals SS DB press:
15/25
25/35
30/45 x 6,4.2 rest pause SS standing full ROM laterals with 15lbs

DB tempo BSS:
BW x 10
20 x 10
35 x 10
45 x 10, BW x 8

Skullz:
Bar x 10
40 x 10
60 x 10
70 x 10 SS press

Incline fly:
45 x 10
50 x 10 drop to 25 x 8

DB shrug:
60lbs x 2 sets

Donkeys:
3 x 10 reps, BW burnout

5:45am before dayshift

[ShawnJ]

W10pull2:

Pause OH pulldown
70 x 10
120 x 6
140 x 6
170 x 6
175 x 6,3,3 rest pause

Narrow mid cable pause row:
120 x 10
125 x 10
130 x 10 hold last one stretched

1 leg seated curl:
25/35/50 x 20, 14 partials

Facepulls:
50 x 12
55 x 12, 3,3,3,2 myoreps

Tibialis Anterior
35/35/35

Incline DB curl:
25 x 10
35 x 10
25 x 20

Seated calf:
3 x 20, BW burnout

5:45am

[ShawnJ]

W10push3
BW: 173.5

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

1 leg extension:
25/30/35 x 20

++heel elevated tempo/pause highbar:
Bar x 12
135 x 12
195 x 12, 4,4,3 myoreps

1 arm incline laterals:
10/15/15 drop to 10

Straight bar push downs:
50 x 12
60 x 12, 3,3,2 myoreps

1 leg donkey:
3 sets, last one back/forth continuously until failure

5:30am, pretty good

[ShawnJ]

W10pull3:
BW: 172.5

Reverse pause mid cable row:
70 x 12
120 x 6
140 x 6
160 x 6, 3,3 RP

DB row elevated tempo RDL:
30 x 12
60 x 12
100 x 12 hold last one stretched

Tibialis Anterior:
30/45/45 drop to BW

Paused bar humps:
225 x 10
315 x 10
425 x 10 PR

Straight arm pulldown:
50 x 12
70 x 12, 3,3,2 myoreps

EZ reverse curls SS curl:
Bar/40/60/65 x 6, 3,3 rest pause

Seated calf SS BW donkeys
3 sets

Light 1 arm DB posterior delts, 15x3 sets continuous

Dun

End of week 10, take Xmas eve off

[ShawnJ]

W11push1:
BW: 173.3

Heel elevated fronts:
BW x 6
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 3
255 x 4

CG inclines
Bar/95/135 x 6
185 x 2
200 x 6, 2,1,1,2 rest pause

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

Head supported rear delt SS BB shrugs:
20/135 x 3 sets

Donkeys:
3 sets, DT

Dun
Merry Christmas!

[ShawnJ]

W11pull1:
BW: 174.1

Deads:
135 x 2,2,2
225 x 2
315 x 2
405 x 1
455 x 1
495 x 1 @10
405 x 5 paused (+1)

1 leg glute thrust:
25 x 10
35 x 11
45 x 11 (bump to 50)

Pullovers 4:2:0
50 x 10
60 x 10 hold last one stretched

Tibialis anterior:
35 x 4 sets

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

Preacher curl (1 arm)
25 x 6
30 x 6
35 x 6, 20 x 6 dropset

Reverse curls:
Olybar x 3 sets, light hammer burnout

Seated calf:
3 sets, donkey burnout

Dun

[ShawnJ]

W11push2:
BW: 172.9

Heavy partial laterals SS DB press:
15/30
30/45
30/50 x 6,3,3 RP SS full ROM lateral 15lbs

Tempo dB BSS:
BW x 10
20 x 10
35 x 10
50 x 10, BW x 7

Skulls:
Bar/40/60/70 x 10 SS press

Incline Fly:
45 x 10
50 x 10, 25 x 10

Seated DB shrug:
60’s x 3 sets

Donkeys:
3 x 20, BW burnout

Dun

Good workout, insane pumps today

[ShawnJ]

W11pull2:
BW: 173.5

Paused wide pulldown
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6,3,3 RP

Narrow mid cable row:
120 x 10
125 x 10
130 x 10 hold last one stretched

Single leg curl:
25 x 20
35 x 20
50 x 20, 12 plus partials

Facepull:
50 x 12
55 x 12,3,3,2 myoreps

Tibialis Anterior:
BW 3 sets

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

Hammer curls:
30/20/10 dropset

Seated calf:
3 sets of 20, standing BW burnout

5:45am

[ShawnJ]

W11Push3:
BW: 174.3

Bench:
135 x 6
185 x 6
225 x 3
250 x 5, 2,1 RP (stay)

1 leg extensions:
25/30/35 x 20

++heel elevated tempo/pause highbar:
Bar x 12
135 x 12
200 x 12, 4,4,3 myoreps

1 arm incline laterals:
10/15/20 drop to 10

Push downs:
50 x 12
60 x 12, 8

1 leg donkeys:
3 sets, last set continuously back forth to failure, 2 leg burnout

Dun:
5:40am, stalled on bench, stay till I get all my reps

[ShawnJ]

W11Pull3:
BW: 173.5

Wide mid cable pause row:
70 x 12
120 x 6
140 x 6
155 x 6, 3,2,1 RP

DB toe elevated tempo RDL:
30/60/100 x 10

Tibialis Anterior:
3 sets 35lbs

Bar humps paused:
225 x 10
345 x 10
435 x 10 PR

Ez reverse curls SS curl
Bar x 10/10
40 x 10/10
55 x 10/10-6-4 RP

Seated calf:
3 x 15 last set donkey burnout

1 arm rear delt fly:
20/20/15/10 continuously

Dun
End of week 11

[ShawnJ]

W12push1:
BW: 172.3

Heel elevated fronts
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 3
255 x 5, 1 PR
Sissy squat burnout

Incline CGBP
Bar x 6
95 x 6
135 x 6
185 x 3
205 x 3,1,1,1 clusters

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

Incline facing laterals
10/15/15 drop 10 rest pause

Head supported rear delt SS BB shrug
20/135 x 3 sets

Donkeys
3 sets, last 2 DT

[ShawnJ]

W12pull1:
BW: 170.9

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1

1leg glute thrust:
25/35/45 x 12/14

Pullovers: 5:2:0
50/60 x 10

Tibialis Anterior:
35/35/35/35

Head supported rear delt SS rear delt row
25/25 x 3 sets

DB preacher:
25 x 8
30 x 7
35 x 6, 20 x 7 drop set

Hammers:
20/20/20 drop 10

Seated calf:
3 sets heavy, last one rest pause
Donkey burnout

Dun
Body is wrecked today, moved my buddy into a new house yesterday. Didn’t push deads, just did a few as a gatekeeper for next week

[ShawnJ]

W12push2:
BW: 173.3

Heavy partial laterals SS DB press
15/30
30/45
30/50 x 6,3,3 RP SS 15lb full ROM laterals

1 leg slow ecc extensions
25 x 20
35 x 12
45 x 12
55 x 12, 8,5,3 2 legs

Skullz:
30 x 10
50 x 10
70 x 10
SS press

Incline fly:
45 x 10
50 x 10, 30 x 10 drop

Seated DB shrugs:
60 x 3 sets

Donkeys:
3 x 20 reps BW burnout

5:45am

[ShawnJ]

W12pull2:
BW: 173.3

Wide pause pulldown:
70 x 10
120 x 6
150 x 6
180 x 6, 3,3 RP stay

Narrow pause mid cable row:
120/125/130 x 10 hold last one stretched

1 leg curl:
25 x 20
40 x 20
50 x 20, 16 with partials

Facepulls
50 x 12
50 x 12
50 x 12, 3,3,3 myoreps

Tibialis Anterior:
30/30/30

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

Seated calf:
3 x 20,standing BW burnout

Dun

5:45am