Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 169935 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2370 on: February 19, 2020, 11:26:42 AM »
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.

Lol yes I am not supposed to squat with weight. Bodyweight squats are actually part of rehab for this, I am box squatting to my bench to limit my depth. Anterior approach I have no bending forward restrictions or run any risk of dislocation out the back since no muscles were touched back there.
Where my restrictions lie are Anterior, so picture hyperextending a deadlift lockout....no that would be the death of me 😳😂
I’m trying to contain myself honest 🙄

I just pictured the deadlift lockout thing and your hip dislocating, and exploding out the front, ewww.
Ya these thoughts plague me right now lol, going to take a while to get the mental game back
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2371 on: February 19, 2020, 11:31:30 AM »
Looks like your recovery is going well. Thats great to hear. Been following on insta. The fact that your in the gym at all after surgery is awesome. Nice work.
Weren't you supposed not squat for 3 months?  :o

 Be patient young grasshopper.

Lol yes I am not supposed to squat with weight. Bodyweight squats are actually part of rehab for this, I am box squatting to my bench to limit my depth. Anterior approach I have no bending forward restrictions or run any risk of dislocation out the back since no muscles were touched back there.
Where my restrictions lie are Anterior, so picture hyperextending a deadlift lockout....no that would be the death of me 😳😂
I’m trying to contain myself honest 🙄

I just pictured the deadlift lockout thing and your hip dislocating, and exploding out the front, ewww.

That's a scene from a horror movie
Thanks Rich, it is going well, I have some bad days still like today, I am sore in one of the hip muscles in there and it is making it tough to bear weight. Hoping the Advil and Tylenol I just took will help.
My plan all along was to keep training the things I can, so far all is good there. Ironically the things that actually mess me up is the actual post surgery rehab I supposed to do. Body weight high box squats for instance, both times I have done these I have been hurting for 2 days after
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2372 on: February 20, 2020, 12:01:21 PM »
W35B3: pull
BW: 169.6

Wide paused cable row:
70 x 13
120 x 6
130 x 6
135 x 6, 3,3 rest pause

Facepulls:
20 x 12
30 x 12
40 x 12, 3,3,3,2 myoreps

Heel elevated DB RDL: sloooow tempo
BW x 10
15 x 10
25 x 10
35 x 10

Guilotine curls:
30 x 10
40 x 10
50 x 10

Hammer rope curls:
40 x 10, 20 x 10 drop set

Seated calf:
3 x 20, last set 25

Tibialis Anterior:
3 sets with bands

Good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2373 on: February 21, 2020, 08:39:26 PM »
W36A1: push
BW: 169.0

Single leg extensions:
20 x 20
35 x 12
45 x 12
57.5 x 12, 3,3,3,2 myoreps

12 inch box step ups:
2 x 10 (hip rehab)

Feet up CGBP:
135 x 6
185 x 6
215 x 6, 2,1 rest pause

Incline DB press: 4:2:0
45 x 10
50 x 10 hold last one stretched

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

Donkey calf:
3 set BW burnout

Good session
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2374 on: February 22, 2020, 04:59:30 PM »
W36B1: pull
BW: 171

1 leg seated curls:
20 x 20
35 x 10
50 x 10
60 x 10

Straight arm pulldowns: 4:1:0
40 x 10
50 x 10
60 x 10

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

Seated BB shrug: 4:2:1
3 sets

1 arm preachers:
25 x 6
30 x 6
35 x 6,3,3 rest pause

Seated calf:
3 sets, BW standing burnout

Dun 30 min in/out
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2375 on: February 23, 2020, 05:31:36 PM »
W36A2: push

Seated OHP:
95 x 6
135 x 6
155 x 6, 3,3 rest pause

12 inch box BW stepup (hip)
3 x 10

Single leg extensions:
20 x 20
35 x 10
45 x 10
55 x 10
65 x 10, 2 leg burnout

1 arm OH tri ext:
20 x 10
25 x 10
30 x 10 hold last one stretched

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets bands

Good session, still weak on OHP but 10lbs less week than last one.
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2376 on: February 24, 2020, 08:34:48 AM »
Training looks awesome!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2377 on: February 24, 2020, 10:12:01 AM »
Training looks awesome!
Thanks buddy, pretty happy what I have been able to do post-op. I’ve lost strength sure but not much upper body size, held my calves, just thighs and glutes are tinier than my usual tiny.
Off to Arizona for some sunshine tomorrow with the fam jam!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2378 on: February 24, 2020, 12:53:07 PM »
W36B2: pull
BW: 170

Wide pull-up: (pause slow ecc)
9
9
9, 4,3,2 rest pause

Narrow cable row: (pause slow ecc)
70 x 10
120 x 10
130 x 10 hold last one stretched

Facepulls:
30 x 12
40 x 12
45 x 12

Seated 1 leg curl:
25 x 20
40 x 12
50 x 12
60 x 12, 3,3,2 myoreps

Seated BB shrug:
3 sets

Incline DB curl:
20 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf: heavy
3 sets BW standing burnout

Dun

Good session, off to Arizona tomorrow for some R&R!
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2379 on: February 24, 2020, 01:23:45 PM »
Training looks awesome!
Thanks buddy, pretty happy what I have been able to do post-op. I’ve lost strength sure but not much upper body size, held my calves, just thighs and glutes are tinier than my usual tiny.
Off to Arizona for some sunshine tomorrow with the fam jam!

 Sounds like fun! Have a great time.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2380 on: February 27, 2020, 04:04:34 PM »
W36A3: push

Fitness center in Tucson:

Incline chest press:
4 sets

Incline side laterals:
10 x 10
15 x 10
15 x 10, 5 x 10 drop set

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

Rope push downs:
3 sets, last one myoreps

1 leg extensions:
4 sheets last one rest pause

1 leg leg press:
3 sets
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2381 on: February 28, 2020, 07:19:22 PM »
W36B3:

Seated Vbar row:
4 sets, last one 6, 3,3 rest pause

Straight arm pulldowns:
3 sets, last one myoreps

Rope hammer curls:
3 sets, last one myoreps

Cable curls:
3 sets, last one rest pause

DB toe elevated RDL: slow tempo
4 sets x 10

1 leg donkeys:
1 set back forth till failure, 2 leg burnout

Tibialis Anterior:
3 sets

Second vaca workout, handy the gym is right beside the kids pool
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2382 on: March 01, 2020, 11:36:09 AM »
Yesterday:
W37A1

Narrow grip DB press:
30 x 12
40 x 12
50 x 6, 3,3 rest pause

Incline DB press: 6:2:0
40 x 12
50 x 8 hold last one stretched

Seated side laterals:
20 x 12
20 x 12
20 x 12, 10 x 8, 5 x 10 drop set

Goblet tempo box squat:
BW x 10
20 x 10
25 x 10
25 x 10

Hike in mountains 1 1/2 hours earlier at 9am

Quick one while kids were swimming, went for a great family hike this morning. The hip has been feeling excellent, no way I would have lasted 2 minutes on a hike pre surgery! Long day, drove into Phoenix yesterday afternoon for the Coyotes vs Sabres game, tons of fun
« Last Edit: March 01, 2020, 11:37:49 AM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2383 on: March 01, 2020, 06:18:12 PM »
W37B1: pull

Lat pull downs:
4 x 6, last set rest pause

1 leg seated leg curls:
4 sets, last set myoreps

Narrow cable row: paused tempo
3 sets x 10

Lying rear delt fly:
3 x 12

1 arm Preacher curl:
3 sets, last set drop set

Rope hammer curls:
3 sets, last set drop set

DB RDL:
3 x 10

Legpress calf raise:
3 sets, last set drop set

Dun:
Hour walk this morning

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2384 on: March 03, 2020, 05:51:20 PM »
W37A2: push
 
1 leg glute thrust: hip rehab
4 sets of 10

Standing DB press slow paused:
20 x 12
30 x 10
40 x 6
50 x 6, 3,3 rest pause

Goblet box squat to bench: slow tempo, paused
BW x 10
20 x 10
30 x 10
40 x 10

1 leg extensions:
40 x 12
60 x 12, 3,3,3 myoreps

1 arm OH tri extension: 4 sec ecc
20 x 10
25 x 10
30 x 8 hold last one stretched

Incline bench machine: 4:2:0
3 x 10, last set drop set

Legpress calves:
50, 40, 30 reps then drop set

Tibialis Anterior:
3 sets

Dun:
Last workout in Tucson, flying back to Minneapolis tomorrow, spend the night then drive home next day
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