Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W5Legs2:
BW: 175.5

Single seated leg curl:
25 x 20
35 x 12
45 x 12
55 x 12,3,3,3 plus partials myoreps

Heel elevated pause fronts:
Bar x 15
95 x 15
135 x 15
175 x 15 @9.5

Split squats:
20 x 15
30 x 15
35 x 16

Tibialis Anterior:
30/35/35/35

Single pause leg extensions:
25 x 15
35 x 15,3,3,3 myoreps partials

Donkeys:
5 sets BW burnout

Dun
Early again before work

[ShawnJ]

W5Push2:
BW: 174.4

Incline pause BBB
95 x 12
135 x 12
180 x 12, 4

DB upright row SS extra ROM laterals:
3 sets 35/10 to failure

Head supported rear delt fly:
20/25/25 to failure plus partials

Seated DB shrug:
50lbs x 3 sets

Flat fly:
45 x 12
50 x 12

Incline skullz:
Bar/40/60 x 10 SS press to failure

Pushdowns:
20 x 12
30 x 12
40 x 12, 3,5,3 myoreps

1 arm laterals:
25/20/15/10 back forth continuous

Dun:
7am before work

[ShawnJ]

W5Pull2:
BW: 175.5

Bar hump:
135 x 12
185 x 12
225 x 12
285 x 13 PR

Wide pause seated row:
70 x 12
120 x 12
130 x 12

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

Cable 1 arm rear delt:
7.5 x 10
7.5 x 8
5 x 10

Rear delt row:
20/25/30

BB reverse shrug:
135 x 3 sets

1 arm incline lateral:
15/15 to failure

Spider curls:
20/24/30 x 9

Reverse curl:
Olybar x 2 sets
Hammer curl to failure

Dun:
End of week 5, day off maybe 2, gone fishing

[ShawnJ]

W6Legs1:
BW: 175.1

Single seated leg curls paused:
25 x 20
40 x 12
50 x 12
60 x 12 with partials to 20

Highbars:
Bar x 12
135 x 12
185 x 12
225 x 12
275 x 1
285 x 12 PR

DB BSS:
20 x 12
35 x 12
45 x 12

Tibialis Anterior:
30/30/30/30

Single leg extensions continuous tension:
25 x 20
35 x 20

Donkeys:
5 sets low rest

Seated calf:
4 sets last 3 SS standing BW burnout

Dun:

Good session, definitely a highbar rep PR. Baby weights but I was terrible at highbar, getting better

[ShawnJ]

W6Push1:
BW: 174.1

Bench:
135 x 12
185 x 12
205 x 1
225 x 10 stay

Overload partial laterals:
25/30/30 to failure

Incline facing laterals:
10/10/10 to failure

Head supported rear delt:
20/20/20 to failure with partials

Arnold’s:
25 x 12
35 x 12
45 x 12

CGBP:
135 x 12
165 x 14 bump

1 arm OH tri extension:
20/25/20 4 sec ecc, hold last one stretched

BB shrug:
165 x 3 sets to failure

Dun.
Bench felt crap today, form went from ok to terrible by end of last set. Made progress on everything else

[ShawnJ]

W6Pull1:
BW: 176

Toe elevated tempo RDL:
135 x 12
185 x 12
225 x 12
255 x 12

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

Chest supported dB row paused:
25 x 12
35 x 12
45 x 12
50 x 10-12 with partials

Reversegrip pause pulldown:
70 x 12
120 x 12
130 x 10

Lying rear delt fly SS rear delt row:
20/20 for 3 sets to failure

Deadstop laterals:
15/15/15 dropset to 10

Incline DB curl:
20 x 10
25 x 10
30 x 10 drop to 15 to failure

Hammers:
25/20/15 all to failure

Dun:
Sore from legday but it was a gooder.

[ShawnJ]

W6Legs2:
BW: 175.4

1 leg pause seated curl:
25 x 20
35 x 12
45 x 12
55 x 12,3,3,2 bunch of partials

Heel elevated pause fronts:
Bar x 15
95 x 15
135 x 15
185 x 12 (stay till 15)

Goblet split squats:
25 x 15
35 x 15
45 x 15

Tibialis Anterior:
30/30/30/30lbs

Pause leg extensions (single leg)
25 x 15
35 x 15

Donkeys:
4 sets

Seated calf:
3 sets low rest, BW standing burnout

Dun

5:45am before work, stay at 185 fronts until 15 reps

[ShawnJ]

W6push2:
BW: 176.6

Incline BB paused:
95 x 12
135 x 12
165 x 12
185 x 12

DB uprights SS extra ROM laterals:
35/10 x 3 sets

Head supported rear delt:
20/25/25 plus partials

Seated DB shrug:
50lbs x 3 sets

Flat flies:
45 x 12
50 x 12 slow tempo

Skullz:
Bar x 12
40 x 12
60 x 11 SS CG press

Pushdowns: (new lat bar)
50 x 12
50 x 8
50 x 7 low rest

1 arm incline side lateral:
25/20/15/10/5 continuous switching arms

[ShawnJ]

W6Pull2:
BW: 175.2

Bar humps: paused
135 x 12
185 x 12
225 x 12
275 x 12
305 x 12 PR

Seated neutral grip wide row: paused
70 x 12
120 x 12
130 x 12 hold last one stretched

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

1 arm cable rear delt:
5/7.5/7.5

Rear delt row:
25/30/30

BB reverse grip shrug:
135 x 3 sets

1 arm incline lateral:
15/15/15 drop to 10 slow ecc

Spider curl:
20/25/30 x 10

Reverse curl olybar:
3 sets last set drop to hammers

Dun

[ShawnJ]

W7Legs1:
BW: 174.7

1 leg seated curl: paused
25 x 20
40 x 12
50 x 12
60 x 24, paused to 12 then partials

Highbar:
Bar x 12
135 x 12
185 x 12
225 x 12
275 x 1
295 x 6 (shitty, stay till 12)

DB BSS:
20 x 12
35 x 12
45 x 12 (bump next)

Tibialis Anterior
35 x 4 sets

Continuous tension 1 leg extension:
25 x 20
35 x 20, 10

Seated calf:
4 sets

Donkeys:
4 sets
BE standing, 3 sets

Dun:
Feeling fatigue going in, probably should have taken today off. Ah well, so better on squats next week, 295 until all 12 reps are dun

[ShawnJ]

W7push1
BW: 176.0

Donkeys:
10/10s hold x 3

Bench:
135 x 12
185 x 12
205 x 1
225 x 12 bump next

Overload partial laterals
25/30/30

Incline facing laterals
10/10/10

Head supported rear delt
20/20/20 plus partials

Arnold’s:
25/35/45 x 11

CGBP:
135 x 12
170 x 13 bump

1 arm OH tri: 4 sec ecc
20/20/20 hold last one stretched

BB shrug:
170 x 3 sets

[ShawnJ]

W7Pull1:
BW: 174.7

Toe elevated RDL:
135 x 12
185 x 12
225 x 12
275 x 12

Chest supported dB row:
25 x 12
35 x 12
45 x 12
50 x 10 plus partials

Wide neutral pause pulldowns:
70 x 12
120 x 12
130 x 12 hold last one stretched

Lying rear delt fly SS row:
20 x sets

Deadstop laterals:
15/15/15 drop to 5

Incline DB curl:
20 x 10
25 x 10
30 x 12 drop to 15 (bump next)

Conc. Hammer curls:
25/25/20 to failure

Dun:
Gooder, love my new pulldown bar

[ShawnJ]

W7Legs2:
BW: 175.4

1 leg paused seated curls:
25 x 20
40 x 12
50 x 12
60 x 12,3,3,3 and partials myoreps

Heel elevated pause fronts:
Bar x 15
95 x 15
135 x 15
185 x 15 @10

Split squats:
35 x 15
45 x 15
50 x 15

Tibialis Anterior:
30/30/30/30

1 leg ext paused:
25 x 15
35 x 15, 10

Donkeys:
4-5 sets

Seated calf:
4 sets
BW standing burnout

Dun
Good session, added 3 reps on fronts to get my 15....but fuk last rep was tough lol

[ShawnJ]

W7push2:

Incline paused BB:
95 x 12
135 x 12
170 x 12
190 x 12

SB upright row SS extra ROM laterals
35/10 x 3 sets

Head supported rear delt:
20/25/25 plus partials

Seated DB shrugs:
50lb x 3 sets

Flat flies:
45 x 12
50 x 10

Skulls:
Bar x 10
40 x 10
60 x 12 SS CGBP

Pushdowns (new bar)
50 x 12
50 x 8
50 x 7

5:45am before work, felt weak on the incline bump. Stay at 190 until I get 12