Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 122745 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2070 on: June 11, 2019, 08:55:45 AM »
Looks like  you've been slaying in the gym Shawn. Getting some real good volume in. Them there walleye looked real nice too. I haven't been fishing in decades. Nice haul.
Thanks Rich! Ya still plugging away, at the point where weekly progress is 50/50 so gotta take the good with the bad. This always pays off well for me once I start a surplus again so just gotta keep trucking. Trying to squat and pull heavy is getting very mentally tough but need to retain that skill.
I love fishing, probably my absolute favourite thing to do. Last weekend was perfect, super hot out, fish were biting like crazy!
Heading out again Friday for the weekend but then canít make it out for a couple weeks.
☻/
/▌ 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 #2071 on: June 11, 2019, 12:53:31 PM »
Upper-strength
BW: 162.8

Paused bench:
135 x 5
185 x 3
225 x 1
245 x 1
260 x 1@8

235 x 3
235 x 3
235 x 3 @8

Incline CGBP:
135 x 10
175 x 10 (+1)
175 x 10 (+2)
175 x 9 (+1)

Landmine narrow row: plate weight
100 x 5
130 x 5
155 x 5 (+5lbs)
155 x 5
155 x 5
155 x 5 stay

Narrow pulldown: plate weight
140 x 10 (+5lbs across)
140 x 10
140 x 10
140 x 10 bump

Seated OHP:
125 x 10
125 x 10
125 x 10 (+2) stay at this weight until 3 x 12

BW calf raises: 200 reps total

1 arm preacher:
4 sets

1 arm OH tri extension:
4 sets

Dun:

Notes: decent session, bench is meh but put weight and reps on all my accessories so happy about that
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2072 on: June 12, 2019, 08:34:23 AM »
Dude, all things considered that was a solid workout.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2073 on: June 13, 2019, 06:52:23 PM »
Dude, all things considered that was a solid workout.
Ya was ok buddy, getting them in anyway. Iím at the point right now where I am the leanest I have ever been so performance is so unpredictable
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2074 on: June 13, 2019, 07:03:44 PM »
Lower-hypertrophy
BW: 161.0

Paused front squats:
135 x 12
145 x 12
155 x 12
155 x 12 (+2)

Walking DB lunges: per hand
40 x 11 (bump from 35ís)
40 x 11
40 x 10
40 x 10

Leg extensions: plate weight
80 x 15
80 x 15
80 x 15
80 x 15

Leg curls: plate weight
80 x 15
80 x 15
80 x 13
80 x 10

Donkey calf:
5 sets

Seated calf:
5 sets

Dun, legs faaaaaked!!

Notes: well scale weight was the lowest I have been and this has to be my leanest yet so things are good on that front. Actually made some progress adding a couple reps on paused fronts and heavier dB walking lunges.
I am doing one more upper hypertrophy tomorrow then totally changing my training.
Iím going to try a push +quads/pull +hams high frequency low volume program. Ideally it will be 6 days a week when I can pull it off, but only 1 exercise per body part. 3 sets with the last one being a rest pause/tempo or myoreps depending on the exercise
Workouts will take 30-40 min which will make this bearable I am thinking:
Example:
Push 1: quads-front squats 3 sets last set rest pause or cluster
Push 2: walking lunges tempo
Push 3: leg extensions, last set myo reps
In theory this will get my muscles hit 3 x a week and the low volume will hopefully keep me feeling good.
Start Sunday, see how she goes
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2075 on: June 14, 2019, 02:04:22 PM »
Upper Hypertrophy:
BW: 159.2 PR 😮

CGBP:
135 x 12
170 x 12
195 x 12 (+1)
195 x 9 (-1)

Incline DB fly:
50ís x 14
50 x 14
50 x 14
50 x 14

Wide low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Wide grip pulldowns: plate weight
125 x 12(+1)
125 x 11
125 x 11
125 x 10

DB uprights 40lbs SS seated side laterals 20lbs:
10/10
10/10
10/10
10/10

Rope tri pushdowns:
4 x 12

DB spider curls:
4 x 12

Dun:

Notes: welp have never been this light, pushed hard this week and damn Iím lean. Going to the lake tonight, hit a cheat day tomorrow then push the diet one more week. Iíll try to hang out here for a bit then a slow gain the rest rest of the summer
Workout was ok, surprisingly gained a rep on CGBP first set but lost one the second set. Ran out of gas pretty good near the end.
Last day of this upper/lower split. I really liked this setup and I actually made progress while getting skinny. Been doing it since February though and time to try something new.
New programming starts Sunday when I get home, looking forward to the fast workouts with 3x a week frequency. Lots of training days but workouts will be max 40min as opposed to these 2 hour workouts
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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