Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 188339 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2445 on: May 12, 2020, 03:21:21 PM »
W47A1: push
BW: 165

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

CG floor press:
135 x 6
185 x 6
215 x 4,1,1,1 cluster set

Incline DB: 5:2:0
50 x 10
50 x 10 hold last one stretched

6 point seated laterals:
5 x 10
10 x 10
10 x 10, myorep side lateral

1 leg donkeys:
3 sets
1 big continuous set back/forth to failure, the 2 leg burnout

Tibialis Anterior:
35lbs x 3sets

Cardio: walk with wifey and dingo
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2446 on: May 13, 2020, 06:40:32 PM »
W47B1: pull
BW: 164.3

Sumo:
135 x 2 x 4 sets
185 x 2
225 x 2
275 x 2
315 x 4
365 x 3 stay here next week

Pullovers:
50 x 10
75 x 10 hold last one stretched

BB hip thrust:
135 x 10
185 x 10
185 x 10

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

Conc. Curl:
25 x 6
35 x 6
40 x 6,3,3 rest pause

Reversegrip BB shrug:
135 x 3 sets 5:2:0

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

Rope hammers:
2 sets to failure

Iím between nights, deads too set felt way too heavy



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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2447 on: May 14, 2020, 06:20:28 PM »
W47A2: push

Seated paused OHP:
95 x 6
135 x 6
155 x 4, 1 cluster (stay)

Highbar (heel elevated/tempo/pause)
BW x 10
Bar x 10
95 x 10
135 x 10
170 x 10
195 x 10

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

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

Donkeys:
3 sets BW burnout

BW tibialis Anterior x 3 sets
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2448 on: May 17, 2020, 12:39:56 PM »
2 days ago: W47B2: push

Narrow pulldown:
70 x 12
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause

Reversegrip row:
120 x 10
125 x 10
130 x 10 hold last one stretched

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

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

1 leg glute thrust:
BW/25/25 x 12

Seated calf:
3 sets, donkey BW burnout

Ez reverse curl:
2 sets

Seated BB shrug:
135 x 3 sets
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2449 on: May 17, 2020, 12:46:15 PM »
W47A3: push
BW: 166

Bench:
135 x 6
185 x 3
225 x 1
245 x 1
265 x 1 @10
230 x 6, 3,3 rest pause

1 arm incline lateral:
10 x 10
15 x 10
20 x 10, 10 x 10 drop

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

Sissy squat burnout

1 arm reverse pushdown:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Donkeys: 3:3:3:3
3 sets, BW burnout

Tibialis Anterior:
25/30/30

Cardio: walk with wifey and dingos

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2450 on: May 18, 2020, 09:23:27 AM »
W47B3: pull
BW: 165

BOR:
95 x 6
135 x 6
165 x 6, 3,3 rest pause

Toe elevated Tempo RDl:
135 x 10
185 x 10
225 x 10 hold last one stretched

BB shrug:
135/185/185 drop to 135

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

Cable curl: (lat bar)
40 x 12
50 x 12, 3,3,2 myoreps

Conc. Curls:
2 sets

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

Early one before work
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2451 on: May 20, 2020, 01:42:11 PM »
W48A1: push
BW: 163

Front squats:
Bar x 6
95 x 6
135 x 6
185 x 6
215 x 6, 2,2 rest pause

CG floor press:
135 x 6
185 x 6
225 x 2,1 cluster then drop to 135 x 8

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

6 point laterals:
5 x 10
10 x 10
10 x 10, myorep side laterals to triple drop side laterals

1 leg donkeys:
3 sets, last one continuous back/forth to failure then 2 leg burnout

Tibialis Anterior:
3 sets 30lbs
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2452 on: May 21, 2020, 10:20:21 PM »
W48B1: pull
BW: 164

Sumo:
135 3 x 2
185 x 2
225 x 2
275 x 2
315 x 2
365 x 3

Pullovers:
50 x 10
75 x 10 hold last one stretched

Glute thrusts:
135 x 10
185 x 10
205 x 10

BB shrug:
3 sets
 
Conc curl:
30 x 6
35 x 6
40 x 6,3,3

Lying reverse lateral:
25 x 12
30 x 12
35 x 12,3,3,3,2 myoreps

Reverse curls:
2 sets

Seated calf:
3 sets last one rest pause, donkey BW burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2453 on: May 22, 2020, 05:32:16 PM »
W48A2: push
BW: 163

Seated pause OHP:
Bar x 12
95 x 6
115 x 6
135 x 6
155 x 5,1,1 cluster set

Heel elevated tempo/pause highbar:
BW x 10
Bar x 10
95 x 10
135 x 10
185 x 10
205 x 10

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

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

Donkeys:
20/20/20 adding weight each set, BW burnout

Tibialis Anterior:
35lbs x 3 sets
 
After second nightshift, wasnít feeling great but pushed a bit more progress. Crazy long top squat set trying to catch my breath
« Last Edit: May 22, 2020, 11:44:07 PM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2454 on: May 23, 2020, 03:13:20 PM »
W48B2: pull
BW: 163

Narrow paused pulldown:
90 x 6
120 x 6
150 x 6
170 x 6
185 x 6,3,3 rest pause

Reverse paused row:
120 x 10
125 x 10
135 x 10 hold last one stretched

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

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

1 leg glute thrust:
BW x 10
25 x 10
30 x 10 drop to BW

Preacher hammers:
2 sets

Seated calf:
20/20/20 reps standing BW burnout

Cardio: walk with wifey and dawgs

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

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2455 on: May 25, 2020, 01:57:48 PM »
Yesterday:
W48A3: push
BW: 163

Bench:
135 x 5
185 x 3
225 x 2
250 x 1
275 x fail 😡
235 x 6,3,3 rest pause

Incline 1arm side lateral:
10 x 10
15 x 10
20 x 10, drop 10 x 10

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

1 arm reverse pushdown:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Donkeys:
3 x 20, BW burnout

Tibialis Anterior:
BW x 3 sets

Cardio: yardio and walk with my ladies
« Last Edit: May 31, 2020, 08:36:51 AM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2456 on: May 25, 2020, 02:02:27 PM »
W48B3: pull
BW: 163.8

BOR:
Bar x 12
95 x 6
115 x 6
135 x 6
175 x 6,3,3 rest pause

Toe elevated tempo RDL:
135 x 10
185 x 10
245 x 10

BB shrug:
135
185
225/185/135 dropset

1 arm cable preacher:
10 x 12
12.5 x 12,3,3,3,2 myoreps

Hammer curls:
2 sets of 25lb DB tempo

Seated calf:
3 sets, last set rest pause heavy

Cardio: walk with all my ladies
« Last Edit: May 31, 2020, 08:37:12 AM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2457 on: May 29, 2020, 08:40:15 AM »
Yesterday:
W49A1: push
BW: 164

Fronts:
BW x 10
Bar x 6
95 x 6
135 x 6
185 x 6
220 x 6,3,1 rest pause

CG floor press:
135 x 6
185 x 6
225 x 3, 1 cluster

Incline DB: 5:2:0
50 x 10
50 x 10 hold last one stretched

6 point laterals:
5 x 10
10 x 10
10 x 10, 10/5 dropset side lateral

Donkeys:
3 sets BW burnout

Tibialis Anterior:
3 sets 30lb
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2458 on: May 29, 2020, 02:54:42 PM »
W49B1: pull
BW: 164

Sumo:
135 x 5
185 x 2
225 x 2
275 x 2
315 x 2, 2, 2, 1
135 x 12

Pullovers EZ bar:
50 x 10
75 x 10

Glute thrust:
135 x 10
185 x 10
220 x 10

Bb shrug:
135 x 3 sets reversegrip

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

Incline DB curl:
30 x 10
40 x 10

Conc curl:
1 set to failure

Seated calf:
20/20/40 reps BW burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3418
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2459 on: May 30, 2020, 08:06:30 PM »
W49A2: push
BW: 163.7

Seated pause OHP:
Bar x 12
95 x 6
135 x 6
155 x 6, 1,1 rest pause

Heel elevated tempo/pause highbar:
BW x 10
Bar x 10
95 x 10
135 x 10
185 x 10
215 x 10

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

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

1 leg donkeys:
3 sets, last set continuous back/forth till failure, 2 leg burnout

Tibialis Anterior:
3 sets BW

Long walk with wifey and dingos
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \