Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 170152 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2400 on: March 21, 2020, 02:02:47 PM »
W39A3: push
BW: 166.7

Dreadmill: 15 min (3.8-4/2.0)

Incline bench:
136 x 6
165 x 6
195 x 6
210 x 6, 2,1 rest pause

1 arm incline side laterals:
10 x 12
15 x 12
15 x 14 hold last one stretched

Single leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps

Rope push downs:
30 x 12
40 x 12
45 x 12, 3,3,3,2 myoreps

Tibialis Anterior:
35lbs x 3 sets

Donkey calf:
3 x 20

Dun:

Good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Posts: 3344
  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2401 on: March 22, 2020, 01:57:49 PM »
W39B3: pull
BW: 168.2

Dreadmill 15min (3.8-4/2)

Wide row:
70 x 12
120 x 6
140 x 6
165 x 6, 3,3 rest pause

DB tempo toe elevated RDL:
BW x 10
20 x 10
35 x 10
50 x 10
65 x 12 hold last one stretched

Straight Arm pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,2 myoreps

BB shrug 4:2:0
135/185/185

Lying EZ curl:
Bar x 12
40 x 12
60 x 12,3,3,3,2 myoreps

Rope hammer: 4:2:0
2 x 12 (30)

Seated Calf:
12/10/10 heavy, standing BW burnout

Dun:

Good session

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Me vs Genetics
  • Height: 6 feet
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2402 on: March 23, 2020, 02:12:09 PM »
W40A1: push
BW: 167

Dreadmill 15min (4.0/2)

Tempo high box goblet:
BW x 10
20 x 10
45 x 10
50 x 10
70 x 12

CGBP:
135 x 6
185 x 6
205 x 6
230 x 5 (fail 6), 3,2 rest pause

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

6 point seated DB laterals:
5 x 10
10 x 10
10 x 10 to 3,3,3,3,3 side lateral myoreps

donkey calf:
3 x 20 BW burnout

Tibialis Anterior:
30lb DB, 3 sets AMRAP

Dun

Failed my 6th rep CGBP, take another crack at it next week
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2403 on: March 24, 2020, 03:08:30 PM »
W40B1: pull
BW: 168.2

Dreadmill 15min (4.0/2)

RDL ss shrug:
Bar x 10/10
95 x 6/6
135 x 6/6
165 x 6/6
195 x 6/6, 3/3, 3/3 rest pause

Pullover:
40 x 10
50 x 10
65 x 10 hold last one stretched

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

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

Hammer curls: 4:2:0
15 x 10
20 x 10
25 x 8, 15 x 8, 10 x 8 dropset

Seated calf: heavy
3 sets, last one rest pause

Dun:

Good session, bumped RDLís, using my belt just to get a solid even brace. I have been sore in weird places with the new hip, probably stressing muscles my body was avoiding for years with the old broken ass hip
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2404 on: March 25, 2020, 12:51:27 PM »
W40A2: push
BW: 168

Dreadmill 15min (4.0/2)

Standing paused OH DB press:
20 x 12
30 x 8
40 x 8
50 x 9, 5,4 rest pause

Heel elevated tempo/pause fronts:
BW x 10
Bar x 10
65 x 10
95 x 10, BW x 20

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

Pushups: 4:2:0
12
12, 3,3 myoreps

2 leg donkey:
1 big set back/forth until failure, 2 leg burnout

Tibialis Anterior:
3 sets 35lb DB

Dun:

Decided to dip into front squats today,
A bit scary, but overall went ok. I actually felt these despite how light it was lol
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2405 on: March 26, 2020, 01:38:09 PM »
W40B2: pull
BW: 168.2

Deadmill 15min (4.0/2)

Lat pulldown paused:
70 x 10
120 x 6
140 x 6
170 x 6, 3,3 rest pause

Narrow cable row: 4:2:0
120 x 10
125 x 10
130 x 20 hold last one stretched

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

DB shrug: 4:2:0
50 x 20 x 3 sets

Incline DB curl: 4:1:0
25 x 10
30 x 10
30 x 10 hold last one stretched

Hammer Curl: 4:2:0
20 x 12 x 2

1 leg glute thrust:
BW x 10
20 x 8
20 x 7

Seated calf:
3 sets of 20, BW standing burnout

Dun

Good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

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  • Posts: 3344
  • Me vs Genetics
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2406 on: March 27, 2020, 02:52:34 PM »
W40A3 push
BW: 168.0

Incline BB:
135 x 6
185 x 6
210 x 6 (+1), 2,2,1,1

1 arm incline side lateral:
10 x 12
15 x 12
15 x 12 hold last one stretched

1 leg extension:
25 x 20
40 x 12
50 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps

Rope push down:
30 x 12
40 x 12
45 x 12, 3,3,3,2 myoreps

Tibialis Anterior:
3 sets up to 40lbs

BFR donkeys:
30/15/6 with 10 sec rest

Dreadmill 15min (4-4.2/2-2.5)

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3344
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2407 on: March 28, 2020, 01:47:43 PM »
W40B3: pull
BW: 167

Dreadmill 15min (4.0/2)

Wide seated row: 4:2:0
70 x 10
120 x 6
140 x 6
160 x 6
170 x 7, 3,3 rest pause

DB RDL: 4:2:0
BW x 10
20 x 10
35 x 10
50 x 10
75 x 10 hold last one stretched

Straight arm pulldown:
40 x 12
50 x 12
60 x 12, 3,3,3,2 myoreps

Lying EZ curls:
Bar x 12
50 x 12
65 x 12, 3,2 myoreps

BB shrug: 4:2:0
135/225/225

Concentration Hammer curl: 4:2:0
15 x 12
25 x 8

Seated calf: blood flow restriction
20, 10sec rest, 10 faaak all I could handle, so painful

Dun

Good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3344
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2408 on: March 29, 2020, 03:18:35 PM »
W41A1: push
BW: 166

Tempo box fronts:
Bar x 10
65 x 6
95 x 6
115 x 6, 3,3 rest pause

CGBP:
135 x 6
185 x 6
205 x 6
230 x 6, 3,3 rest pause (+1, bump nest week)

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

6 point seated laterals:
10 x 10
15 x 6
15 x 6, 10 x 4, then 15 x 3,3,3,2 myoreps

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
40lbs x 3 sets

Dreadmill 15min  (4-4.3/2-3)

Dun:

Good session, bit stronger, pushed fronts up a bit. Kicked up Dreadmill a bit too
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3344
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2409 on: March 30, 2020, 06:06:07 PM »
W41B1: pull
BW: 167.2

RDL:
Bar x 6
95 x 6
135 x 6
185 x 6
205 x 6
225 x 6, 3,3 rest pause

BB shrug:
225 x 3 sets

DB pullover: 4:2:0
40 x 10
50 x 10
70 x 10 hold last one stretched

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

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

Hammer curls:
20 x 12
30/25/20/15 dropset

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

Walk with my 2 fat cockers -30-40min? Dunno, they are tired anyway 😂
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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