Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 251922 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2685 on: March 01, 2021, 05:13:58 PM »
W1pullA
BW: 170.2

Bar humps
135/225/315 x 12

Neutral wide row:
70 x 12
120 x 12
140 x 9, 4

Hammer Pull-ups:
10,5,5

Pullovers:
60 x 10
60 x 10

Head supported rear delt SS rear delt row olybar
20/bar
25/bar
25/bar

Deadstop Laterals:
15/15/15

Spider curls:
25/30/25 RP

Olybar reverse curls:
3 set last set SS curl

Donkeys:
3 sets, last set RP x 3, BW burnout

Dun
6am

☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2686 on: March 02, 2021, 05:53:39 PM »
W1legsB
BW: 171.1

1 leg curl:
25 x 15
40 x 15
50 x 12, 8, 8 so the partials

Heel elevated fronts:
Bar x 12
95 x 12
135 x 12
165 x 12

Front foot elevated BB splits:
Bar x 15
75 x 15

1 leg pause extensions:
25 x 12
35 x 12,3,3,3,2 myoreps

Tibialis Anterior
30/30/30

RDL:
135 x 12 x 2

Seated calf:
3 sets heavy RP, donkey burnout

Dun
5:45
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2687 on: March 03, 2021, 10:59:18 AM »
W1pushB
BW: 170.0

Incline DS SS fly
35 x 12
50/30 x 10
60/30 x 10
70/35 - 8/8

Lying rear delt
25/30/30 with partials

1 arm incline laterals
15/20/20-10-5-empty

Seated BB shrug
135 x 3 sets

Flat DB press
60/60 (stay)

DB skulls:
20/25/25 SS press

Pushdown
30 x 12
45 x 12,5,5,2

Donkeys:
25
2 sets DT
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2688 on: March 04, 2021, 02:04:12 PM »
W1pullB
BW: 168.9

1 leg glute thrust
BW/30/50/70 x 10,5

Pull-up:
10/5/5

Narrow midcable row
70 x 12
120 x 12
130 x 8, 5,4

Facepulls
50/50 x 12,3,3,3,2 myoreps

Straight arm pulldown
50 x 12
65 x 10, 7, 5

Seated side lateral
15/20/20 drop to 10

Incline dB curl
25/35/30 x 13

Incline hammers
30/25/20

Tibialis Anterior
45/45/45

Seated calf
3 sets SS donkey

Dun

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2689 on: March 06, 2021, 12:40:18 PM »
W2legsA
BW: 168.9

1 leg pause curl:
25 x 12
40 x 12
55 x 12,3,3,2 myoreps

Highbar:
135 x 5
185/225/275/315/335 x 1
275 x 5/225 x 5/135 x 5 dropset

BSS:
30 x 12
50 x 12, BW x 8

1 leg extension
30 x 15
40 x 15/9/6/5/4 back/forth

Toe elevated dB tempo RDL
60 x 12 x 2

Donkeys:
25
2 sets DT
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2690 on: March 07, 2021, 10:29:43 AM »
W2pushA
BW: 168.3

DB press SS partial laterals
30/20
50/25
60 x 6, 30

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

Incline facing laterals
10/15/15 drop 5

BB shrug SS Deadstop rear delt
135/15
185/15
185/15

CGBP
135 x 10
155 x 10
165 x 9

EZ OH tri
40 x 10
50 x 10
50 x 10, 35 x 10

Tibialis Anterior
35/35/35

Seated calf
3 sets, donkey burnout

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2691 on: March 08, 2021, 01:27:02 PM »
W2pullB
BW: 169.1

Neutral row:
70 x 12
120 x 12
130 x 10, 7, 5, 3

Hammer pull up
11/6/4

Pullovers
60/60 x 10

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

Deadstop laterals
15/20/20 drop to 10

Spider curl
20/25/30 drop to 15

Olybar reverse curls
3 sets, DB dropset

Donkeys
3 sets BW burnout

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Posts: 3665
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2692 on: March 09, 2021, 01:27:20 PM »
W2legB
BW: 168.3

1 leg seated curl:
25 x 15
40 x 15
50 x 12,8,10 (partials) back/forth

++heel elevated fronts:
Bar x 12
95 x 12
135 x 12
175 x 12

Front foot elevated split squats
65 x 15
85 x 15

1 leg pause extensions
25 x 12
35 x 12,3,3,2 myoreps

Tibialis Anterior
35/35/35

SLDL
135 x 11
135 x 12

Seated calf:
3 sets, last one RP, donkey burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Posts: 3665
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2693 on: March 10, 2021, 09:51:33 AM »
W2pushB
BW: 167.5

Incline DB SS fly
35 x 12
50/30 x 10
60/30 x 10
70 x 9/35 x 9

Lying rear delt
25-30/30 partials

1 arm incline laterals
10/15/20-10-5-empty drop

Seated DB shrug:
60/60/60

DB flat press:
60/60

DB skulls
20/25/25 SS press

Pushdowns:
40 x 12
45 x 12,3,3,3,2 myoreps

Donkeys
2 sets DT
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Posts: 3665
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2694 on: March 12, 2021, 10:30:10 AM »
W2pullB
BW: 169

1 leg glute thrust
BW x 10
35 x 10
50 x 10
60 x 10

Pull-ups
12/5/4

Narrow mid cable row
70 x 12
120 x 12
130 x 9/5/4

Facepull
50/50 x 12,3,3,3,2 myoreps

Seated side lateral
15/20/20-10 dropset

Tibialis Anterior
45/45/45

Incline curl
25/35/30x12, drop to 15

Incline hammers
20/20/10

Seated calf SS donkeys
3 sets

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Posts: 3665
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2695 on: March 12, 2021, 01:26:37 PM »
W3LegsA:
BW: 169.1

1 leg curls:
25 x 12
40 x 12
55 x 12,4,3,3,3,2 myoreps

Highbar:
Bar x 10
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
285 x 4, 235 x 4, 135 x 6 dropset

BSS:
30 x 12
60 x 12, BW x 8

1 leg extension:
30 x 15
40 x 15/9/7/5/4 back/forth

Toe elevated dB tempo RDL
60 x 12 x 2

Donkeys
25
2 sets DT standing burnout

Dun

Gooder, legs were puddles
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Posts: 3665
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2696 on: March 13, 2021, 05:15:32 PM »
W3PushA:
BW: 168.7

DB press SS partial laterals
30/20
50/25
60 x 8, 30

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

Incline facing laterals
10/15/15 drop 5

Deadstop rear delt SS DB shrug
15/70
20/70
20/70

CGBP
135 x 10
155 x 10
170 x 9

Ez OH Tri
40/50/50 drop 35

Tibialis Anterior
50/50/30

Seated calf:
3 sets, BW donkeys x 100

Dun
In between nights



☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3665
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2697 on: March 15, 2021, 09:20:23 AM »
Yesterday
W3pullA
BW: 168.8

Neural cable row
70 x 12
120 x 12
135 x 10,6,4

Hammer pull-ups
10, 6,4

Pullovers;
60/60

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

Deadstop laterals
15/20/20 drop 10

Spider curls:
20/25/30 drop 15

Olybar reverse curl
3 sets

Donkeys:
3 sets last set RP

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3665
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2698 on: March 15, 2021, 12:04:21 PM »
W3LegsB
BW: 168.6

1 leg curl:
25 x 15
40 x 15
55 x 12, 7, 5

++heel elevated fronts
Bar x 12
95 x 12
135 x 12
185 x 12

Front foot elevated split squats
65 x 15
95 x 15

1 leg extensions
25 x 14
35 x 14, 4,3,3 myoreps

Tibialis Anterior
35/35/35

SLDL
135 x 12
175 x 12

Seated calf
3 x 20, donkey burnout

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3665
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2699 on: March 16, 2021, 01:29:57 PM »
W3pushB
BW: 169.3

Incline DB SS fly
35 x 12
50/30 x 10
60/35 x 10
70/35 x 10

Lying rear delt fly
25/30/30 plus partials

1 arm incline laterals
10/15/20-10-5-0 drop

BB shrug:
155/155/155

Flat DB press:
60/60

Incline SB skullz:
20/25/25 SS press

Pushdowns
40/40 x 12, 8,6,4 rest pause

Donkeys
2 sets DT
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \