Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 251927 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2700 on: March 20, 2021, 09:59:11 AM »
March 17; w3pullB

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

Wide pull-ups
12/6/4

Narrow row:
70 x 12
120 x 12
130 x 10/6/4

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

Seated laterals:
15/20/20-10 drop

Incline curl:
25/30/35 drop 20

Incline hammers:
20/25/25

Tibialis Anterior
35/35/35

Seated calf SS donkeys
3 sets


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2701 on: March 20, 2021, 01:58:15 PM »
W4LegsA
BW: 168.4

Highbar:
135 x 5
185/225/285/315/340/355 x 1 PR
285 x 5, 235 x 6, 135 x 8 dropset

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

1 leg extension
30 x 15
40 x 15,8,5 back/forth

2 leg seated curls SS toe elevated DB RDL
40 x 20/60 x 12
60 x 12/5/4 - 60 x 12

2 sets DT

Dun


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2702 on: March 21, 2021, 07:06:45 PM »
W4pushA
BW: 168.3

DB press SS heavy partial laterals
30/20
50/25
60 x 9/30

Incline fly:
45 x 10
50 x 10/30 x 10

Incline facing laterals
10/15/15 drop to 5

Deadstop rear delt SS seated DB shrug:
15/70
15/70
15/70 drop 35

CGBP:
135/155 x 10
175 x 9

EZ OH Tri:
40/50/50 x 8 drop 35

Tibialis Anterior
50/50/35

Seated calf:
3 sets last one rest pause heavy
Donkeys x 100



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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2703 on: March 22, 2021, 02:53:00 PM »
W4pullA
BW: 167.3

Neutral cable row
70 x 12
120 x 12
140 x 9/6/4

Hammer pull-ups
11/6/4

Pullovers
50/60

Head supported rear delt SS rear delt row
25/olybar
25/55 olybar x 2

Deadstop laterals
15/20/20-10 drop

Spider curl
20/25/30-15 drop

Ez reverse curl
40 x 3 sets

Donkeys
3 sets, RP and dropset last one
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2704 on: March 23, 2021, 03:05:38 PM »
W4legsB
BW: 168.8

1 leg seated curl:
25 x 15
40 x 15
55 x 12,8,5

Heel elevated fronts
Bar x 12
95 x 12
135 x 12
190 x 12

Foot elevated splits
65 x 15
95 x 15

1 leg extension:
25 x 15
35 x 15,3,3,3 myoreps

Tibialis Anterior
35-35-35

Deficit SLDL
135 x 12
185 x 12

Seated calf
3 x 20, donkey burnout

7am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2705 on: March 25, 2021, 12:08:19 PM »
Yesterday 
W4pushB

Incline DB SS fly:
35
50/30
60/30
70 x 11/35 x 10

Lying rear delt
25/30/30 partials

Incline 1 arm laterals
10/15/20-10-5-0

Powerclean press
Bar/55/55 SS DB shrug

Flat dB press
60/60

DB Skulls
20/25/25 SS press

Pushdown
40/40 x 12,3,3,3,3,2 myoreps

Donkeys
25-2 sets DT

« Last Edit: March 25, 2021, 12:32:37 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2706 on: March 25, 2021, 12:36:01 PM »
W4pullB
BW:167.3

1 leg glute thrust
BW/35/50/70 x 12

Pull-ups: 12/6/4

Narrow row:
70/120 x 10
135 x 9/5/3

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

Seated laterals
15/20/25-15 drop

Incline DB curl:
25/30/35 drop 20

Incline hammers
30/30/25

Seated calf SS donkeys
3 sets


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2707 on: March 27, 2021, 09:35:26 AM »
W5legsA
BW: 169.2

2 leg curls:
35 x 20
60 x 15
70 x 10/7/5

Highbar
135-185/225/275/315/345 x 1
290 x 4, 235 x 5, 145 x 6 dropset

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

1 leg extension:
35 x 15
40 x 14, 10, 7, 5

Toe elevated dB RDL
60 x 12 x 2 sets

Donkeys:
3 x 20

5:30am
Wasnít feeling good at all on squats, but got it dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2708 on: March 28, 2021, 02:11:28 PM »
W5pushA
BW: 169.4

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

Incline fly:
45 x 10
50 x 10/30 x 10

Incline facing laterals
10/15/15 drop 5

Deadstop rear delt SS shrug
15/135
20/135
20/135

CGBP:
135 x 10
160 x 10
180 x 8

EZ OH Tri:
40 x 10
50 x 10
55 x 10, 35 dropset

Tibialis Anterior
50/50/35

Seated calf:
3 sets heavy: RP last
Donkeys: BW x 100

Dun

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2709 on: March 29, 2021, 05:22:45 PM »
W5pullA:
BW/ 169.0

Neutral pause row
70 x 12
120 x 12
140 x 10,6,4

Hammer pull-ups
13/6/4

Pullovers
50/60

Head supported rear delt SS rear delt row
25/bar
25/65
25/65

Deadstop laterals
15/20/25-15-5-0 drop

Spider curls
20/15/30-15 dropset

Ez reverse curl:
50/50/50-20lb dB dropset

Donkeys:
3 sets heavy, RP
BW burnout

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2710 on: March 30, 2021, 10:56:30 AM »
W5legsB
BW: 168.1

1 leg curl:
25 x 15
40 x 15
55 x 15,9,6,5

++heel elevated fronts
Bar x 12
115 x 12
155 x 12
195 x 12 @10 stay

Foot elevated splits
65 x 15
105 x 15

1 leg extension
30 x 15
40 x 14,3,3,2 more

Tibialis Anterior
35/35/35

Deficit SLDL
155 x 12
195 x 12

Seated calf:
3 x 20, donkey x 30 burnout

Dun
Pretty killer today, wrecked the legs
« Last Edit: April 02, 2021, 11:32:41 AM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2711 on: March 31, 2021, 01:31:19 PM »
W5pushB:
BW: 166.8

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

Lying rear fly:
25/25/25 plus partials

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

Flat dB press:
60/60

Hangclean
Bar/65/65 SS upright row

DB skullz
20/25/25 SS press

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

Donkeys:
25
2 sets DT

5:45am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2712 on: April 01, 2021, 12:10:47 PM »
W5pullB:
BW 169.1

1 leg glute thrust:
BW/35/50/70 x 12

Neutral pulldown:
70 x 10
120 x 10
140 x 10
160 x 8/4/3 RP

1 arm cable row:
40 x 10
50 x 10/6/4

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

Seated laterals:
15/20/25 drop 15

Incline DB curl:
25/30/35 drop 20

Tibialis Anterior
35/35/35

Hammer DB curls:
25/25 drop 15

Seated calf SS donkeys
3 sets

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2713 on: April 02, 2021, 02:10:47 PM »
W6legsA:
BW: 167.7

2 leg curl
35/55/75 x 12/8/6 plus partials

Highbar:
Bar/135/185/225/275/315/345 x 1
295x5/245x5/155x6 dropset

BSS
35 x 12
60 x 12, BW x 10 dropset

1 leg extension
35 x 15
45 x 12/8/6/4

Toe elevated dB RDL
60 x 12 x 2 sets

Donkeys
25
2 sets of DTís

Good workout, top end on squat singles sucks but Iím pretty lean so to be expected
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2714 on: April 03, 2021, 03:04:06 PM »
W6pushA
BW: 167.5

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

Incline fly:
45 x 10
50/30 x 10

Incline facing laterals
10/15/15 drop 5

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

CGBP
135 x 10
165 x 10
185 x 7

OH EZ skullz
40/50/55 drop 35

Tibialis Anterior
50/50/35

Seated calf:
3 sets last RP heavy
BW donkeys x 70

5:45am
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