Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 142109 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2100 on: July 05, 2019, 12:30:23 PM »
Early morning gym seesions are not for me. Good on you getting those done. Looks like there are some interesting variations in your plan. I have to google stuff just to see what it is. Looking ripped as hell too. Nice work.
Well I quit doing morning sessions a long time ago too. Iím sposed to train 6 days in a row on this program and figured the only way to make this work was to suck it up my 2 day shifts each week. If I was heavy squatting and pulling that would be a big nope
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2101 on: July 05, 2019, 12:43:06 PM »
W3A3
BW: 158.6 PR
 
Bench:
135 x 6
185 x 6
225 x 1
230 x 6, 2, 3, 1 rest pause

Incline DB side laterals: 4ct eccentric
10 x 12
15 x 12
15 x 12 hold last one long as tol.

Leg extensions: plate weight
50 x 12
70 x 12
80 x 12
95 x 12, 5, 5, 5, 5, 5, 4 myoreps

Rope pushdown: plate weight
25 x 12
35 x 12
45 x 12, 3, 3, 3, 3, 3, 2 myoreps

1 leg donkey calf x 2 sets

Tibialis anterior 35lbs x 2 sets

Donkey calf blood flow restriction, 20 sec between each set:
25
12
4 fuk that hurt

Done: good session, bench about the same as last week which is fine, body fat is at an all-time low. The rest was fun, BFR calves being put in 1-2x a week for variety, 😳this hurts like hell. Feeling ok this lean so far, training this style is helping a ton, body isnít beat up and energy has been relatively good despite being so scrawny
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2102 on: July 05, 2019, 07:05:00 PM »
Another nice session Shawn. Never tried bfr training but I can imagine it hurts like hell. I bet it is nice to not feel so wrecked all the time. keep up the good work.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2103 on: July 06, 2019, 06:03:30 PM »
Another nice session Shawn. Never tried bfr training but I can imagine it hurts like hell. I bet it is nice to not feel so wrecked all the time. keep up the good work.
Thanks Rich, finding this program perfect for my current level of nutrition and energy levels. BFR for calves is goddam painful, itís crazy though, in literally 2 min the muscle grows at least and inch and is so pumped up they feel like exploding
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2104 on: July 06, 2019, 06:15:40 PM »
W3B3
BW: 159.2

Pendlays:
Bar x 20
135 x 6
175 x 6
195 x 6, 3, 2, 1 rest pause (+10lbs)

DB RDL, 4:1:0
45 x 10
65 x 10
85 x 10 plus hold in stretched posín long as tolerated

Straight arm pulldowns: plate weight
35 x 12
45 x 12
55 x 12, 3, 3, 3, 3, 2 myoreps (+5lbs)

Cable curls: plate weight
35 x 12
45 x 12
55 x 12, 3, 3, 3, 2 myoreps (+5lbs)

Donkey calf:
3 sets
Tibialis Anterior:
2 sets

Dun:

Notes: end of week 3, feeling good, added some weight to my sets. Day off tomorrow and start week 4 Monday
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2105 on: July 08, 2019, 02:01:36 PM »
W4A1:
BW: 160.0

Front squats:
Bar 8 x 3
95 x 6
135 x 6
185 x 6
225 x 6, 2, 2, 2 vid /tough stay here

CGBP:
135 x 6
185 x 6
215 x 5, 2, 2, 1 same, stay again

Incline DB: 4:1:0
40 x 10
45 x 10
50 x 10 hold last one as long as tolerated

Seated side laterals:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 3, 2 myoreps

Donkey calf;
3 sets

http://instagram.com/p/BzqjAHZhDQv/

Dun:

Notes:
Decent session, 225 fronts was the goal, got them but tough, and a bit longer rest between rest pauses, repeat next week
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2106 on: July 08, 2019, 04:31:40 PM »
Nice work on the pr Shawn. Didn't look too bad. Maybe lacking a little tension but not bad.
the only easy day was yesterday

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2107 on: July 09, 2019, 11:58:39 AM »
Nice work on the pr Shawn. Didn't look too bad. Maybe lacking a little tension but not bad.
Thanks Rich, ya definitely lost tension on rep 4. The rest pause reps were all tough as hell so Iíll hit that weight again next week and try to improve.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2108 on: July 09, 2019, 05:30:12 PM »
W4B1:
Bw: 159.6

RDLís
135 x 6
225 x 6
285 x 6
335 x 6, 3, 3 rest pause vid (+20lbs)

DB pullovers: 4 sec eccentric
40 x 10
45 x 10
50 x 10 hold stretched posín as tolerated

Lying rear delt fly:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 2 myoreps

BB curls:
Bar x 6
65 x 6
95 x 6, 3, 2, 1 rest pause

Seated calf:
3 sets BW standing burnout

http://instagram.com/p/Bzs6VB0hVAg/

Dun:

Notes: good session, trained my 12 year old today too. Back was a bit cranky today 🤷🏿‍♂️
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2109 on: July 10, 2019, 03:03:36 PM »
W4A2:
BW: 159.4

OHP:
95 x 6
135 x 6
145 x 6, 2, 2, 2 rest pause (same)

Lumberjack squats: 4:2:0
Bar x 10
25 x 10
50 x 10
75 x 10 hold in hole long as tolerated (+5lbs)

1 arm OH tri ext: 4 sec eccentric
15 x 10
20 x 10
25 x 10 hold last one as long as tol.

Incline fly:
40 x 12
45 x 12
50 x 12, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets, explosive, BW burnout

Notes: good session, OHP is just hanging out, added weight to lumberjacks.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2110 on: July 11, 2019, 08:25:58 AM »
W4B2
BW: 159.0

Reverse grip pulldown:
90 x 6
120 x 6
150 x 6
175 x 6, 3, 3 rest pause (stay)

Narrow seated cable row: 4 sec ecc.
120 x 10
130 x 10
140 x 10 (hold the last one) stay

Seated ham curls:
50 x 12
70 x 12
90 x 12, 3, 3, 3, 2 myoreps

Incline DB curl: 4 sec ecc.
15 x 10
20 x 10
25 x 10 hold last one

Seated calf:
3 sets, standing burnout

Dun:

Notes: 6am workout, ok, not feeling all that energetic
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2111 on: July 12, 2019, 07:51:00 AM »
W4A3:
BW: 160.3

Bench:
135 x 6
185 x 6
230 x 5, 2, 2, 1 rest pause

Incline side lateral: 4 sec eccentric
10 x 10
15 x 10
15 x 10 hold last one

Leg extensions:
50 x 12
65 x 12
80 x 12
95 x 12, 5, 5, 5, 5, 4 myoreps

Rope pushdowns:
25 x 12
35 x 12
45 x 12, 3, 3, 3, 3, 2

Donkey calf blood flow restriction:
27
12
5 10 sec rest between

Dun:

6am workout again, felt good, Bench was weak but all pressing is a struggle at this BW 🤷🏿‍♂️
 
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2112 on: July 13, 2019, 04:33:46 PM »
W4B3
BW: 159.8

Pendlay row:
135 x 6
185 x 6
205 x 6, 3, 3 rest pause vid (+10lbs)

Toe elevated DB RDLís: 4 sec eccentric
50 x 10
75 x 10
85 x 10 hold last one as tolerated vid

Straight arm pull downs: plate weight
35 x 12
45 x 12
55 x 12, 3, 3, 3, 3, 2 myoreps

Cable curl: plate weight
35 x 12
45 x 12
55 x 12, 3, 3, 3, 2 myoreps

Seated calf:
3 sets, BW burnout

Tibialis Ant.
2 sets

http://instagram.com/p/Bz3viSmB9Yp/
Dun:

Notes: good session, end of week 4. Day off tomorrow
« Last Edit: July 13, 2019, 04:53:27 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2113 on: July 15, 2019, 05:39:55 PM »
W5A1:
BW: 159.0

Front squats:
Bar 8 x 2
95 x 6
135 x 6
185 x 6
235 x 3 stopped, popped a rib in sternum coming up rep 3 😡😡

Walking DB lunges: slow tempo
35 x 10
35 x 10

CGBP:
135 x 6
185 x 6 (rib tender)
185 x 6 rib popped again last rep 😡

Steep incline DB press: 4:2:0
40 x 10
45 x 10
50 x 9 rib popped again 😡

Standing Side lateral:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets BW burnout

Notes: fuk that scared me, ribs popped in my way up on third rep right over my heart lol. Popped again next 2 exercises each time a bit more painful. Ah well still alive, doesnít feel terrible now.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2114 on: July 16, 2019, 03:11:38 PM »
W5B1
BW: 160.3

Modified due to rib injury

Single leg glute bridge.
3 x 10 popped my rib getting off the bench, fuk that hurt

Leg curls
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12, 5, 5, 5, 4

4 sets light 1 arm rows, popped rib again last set, hurt 2x as bad

Light single arm posterior delt fly
X 4 sets

Light 1 arm preacher curls
4 sets

Seated calf:
3 sets, BW burnout

Well, that really sucked. I popped out the rib a total of 3x yesterday. Today the pain was magnified x 10
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