Shawn's Gonna Get on Dat Platform!!

[Merkley]

Thumbs up on the rib progress! I look forward to see how you progress with your upcoming gaining phase.

[ShawnJ]

Thumbs up on the rib progress! I look forward to see how you progress with your upcoming gaining phase.

Thanks buddy, happy things are moving along.

[ShawnJ]

W8B1
BW: 160.0

RDL:
Bar x 10
95 x 6
135 x 6
165 x 6
185 x 6
235 x 6, 3, 3 rest pause

DB pullovers: 4 sec ecc.
30 x 10
35 x 10
40 x 10

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

BB curl:
Bar x 6
65 x 6
85 x 6, 3, 3 rest pause

Seated calf:
3 sets with BW burnout

Dun:
6am workout before work. Things moving good, adding weight and able to perform all the proper exercises

[Merkley]

DOOD!

 I seen the pics on IG. Looking great man!!!!

[ShawnJ]

DOOD!

 I seen the pics on IG. Looking great man!!!!

Ha thanks man, looking forward to getting back into a gaining phase though.

[ShawnJ]

W8A2
BW: 161.4

OHP (seated)
Bar x 6
65 x 6
95 x 6
115 x 6
135 x 6, 3, 2, 1 rest pause

Bulgarian split squats: (holding 1 DB) 4 sec eccentric with pause:
BW x 10
30 x 10
40 x 10
50 x 10

1 arm OH tri extension: 4 sec. ecc
20 x 10
25 x 10
25 x 10 hold last in stretched pos’n

Incline fly:
30 x 12
40 x 12, 3, 3, 3, 3, 2 myoreps

BB shrug, hold 2ct with slow eccentric:
135 x 12
185 x 12
205 x 12, 7, 4, 2 rest pause

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun:

Good session, OHP went good on the rib, weak but happy enough to be pressing.

[ShawnJ]

W8B2
BW: 162.8

Reverse grip pulldowns: plate weight
70 x 12
120 x 10
130 x 6, 3, 2, 1 rest pause

Seated narrow cable row: plate weight, 4 sec eccentric
90 x 10
120 x 10
125 x 10 hold last in stretched pos’n

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

Incline DB curls: 4 sec ecc
20 x 10
25 x 10
30 x 10 hold last in stretched pos’n

Seated calf:
3 sets, bw standing burnout

Fast one at 7am, worked an 8 hour day doing some teaching

[Merkley]

 

[ShawnJ]

W8A3
BW: 160

Bench
Bar x 12
95 x 6
135 x 6
165 x 6
185 x 5, 3, 2, 1 rest pause

Incline 1 arm side lateral: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold for long as possible last one

Leg extensions:
50 x 20
70 x 12
95 x 12, 5, 5, 5, 5, 4 myoreps

Rope pushdowns:
20 x 12
30 x 12
40 x 12, 3, 3, 3, 2 myoreps

Shrugs: pause with slow ecc
135 x 12
185 x 10
225 x 7, 4, 3, 2 rest pause

Donkey calf:
3 sets, BW burnout

Tib Anterior
2 sets

First time bench since injury, being cautious but felt ok

[ShawnJ]

W8B3
BW: 159.8

Wide Tbar landmine row:
Bar x 10
25 x 6
50 x 6
75 x 6
90 x 6, 3, 3, 2 rest pause

DB RDL 4 sec ecc with pause:
30 x 10
50 x 10
80 x 10 hold as long as tolerated last one

Cable lat straight arm pulldowns:
30 x 13
35 x 12
40 x 12, 3, 3, 3, 3, 6, 5, 3 too light myoreps

Cable curls:
30 x 12
40 x 12
45 x 12, 3, 3, 3, 3, 3, 3 myoreps

Seated calf SS with donkeys
3 sets

Dun:

Week 8 dun, 4-5 days off now as we go on our trip. Bulk starts today, hope to never see the 150’s again, meaning next summer I hope to be heavier with some added muscle
Will continue current programming when I return, this time providing some actual fuel for growth

[ShawnJ]

W9A1:
BW: 161.0

Dreadmill 10 min

Walking DB lunges:
BW x 20
30 x 10
50 x 8
65 x 6, 3, 3

CGBP:
Bar x 20
95 x 6
115 x 6
135 x 6
155 x 6, 3, 3 rest pause

Incline DB press: 4:2:0
40 x 10
45 x 10
50 x 10 hold last one in stretched pos’n

Seated Side laterals:
15 x 12
20 x 12
20 x 12, 3,3,3,3,3,2 myoreps

Bb shrugs: 3:2:0
135 x 12
205 x 8
245 x 6, 3, 3 rest pause

Donkey calf:
3 sets, BW burnout

Tib. Anterior
3 sets

Dun:

Notes: back from our mini vacation to Wisconsin Dells. Great time, back to training after 4 days off. Awesome session, heaviest I have gone on walking lunges, but Fuk I was winded lol.
Increasing cals now, I’ll continue on the same program for a while still and see what happens adding in some fuel for growth finally.

[ShawnJ]

W9B1:
BW: 161.2

10 min dreadmill

RDL
Bar x 20
135 x 6
170 x 3
185 x 6
225 x 6
275 x 6, 3, 3 rest pause

DB pullovers: 4 sec ecc
40 x 10
45 x 10
50 x 10 hold last one in stretched

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

Bb curl:
Bar x 10
55 x 6
75 x 6
90 x 6, 3, 3 rest pause (stay)

Seated calf:
3 sets last set rest pause,
BW standing burnout

Dun

Decent session, creeping the weights back up.

[ShawnJ]

W9A2
BW: 161.6

10 min dreadmill

Seated OHP
Bar x 20
95 x 6
115 x 6
135 x 6
145 x 6, 2, 2, 2 rest pause (longer rests needed today)

BSS: 4:2:0
BW x 10
30 x 10
40 x 10
50 x 10

1 arm OH tri ext. 4 sec. ecc.
20 x 10
25 x 10
25 x 10 hold last one in stretched

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

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun

Notes: good session, feeling the extra cals, strength is up, good pump

[Merkley]

Awesome workouts! Great job on the 145 for seated OHP. 

[ShawnJ]

Awesome workouts! Great job on the 145 for seated OHP. 

Thanks buddy, wasn’t a bad session. Surplus training is always 10x as fun