Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W7pull2:
BW: 176.4

Neutral wide pause pull down:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6,3,3 rest pause

1 arm mid cable row:
40 x 10
50 x 10
60 x 10 hold last one stretched

1 leg seated pause curl:
25 x 20
40 x 12
50 x 12
60 x 12, 3,3,2 plus partials to 10

Facepulls:
20/25/35/45 x 15

Tibialis Anterior:
35/45/45

Incline DB curl:
25/30/35

Seated calf:
3 x 20, donkeys x 100

Preacher hammers:
25/20/20 to failure

Dun

[ShawnJ]

W7push3:
BW: 176.6

Bench:
135 x 6
185 x 6
205 x 2
225 x 6,3,3 rest pause

Leg extensions:
25/35 x 20

++heel elevated tempo/pause Highbar:
Bar x 12
135 x 12
175 x 12,4,4,3 myoreps

1 arm incline side lateral:
10/15/20-15-10 dropset

BB shrug:
175/175/135

Straight bar pushdowns:
30 x 12
40 x 12
55 x 12,3,3,3,2 myoreps

1 leg donkeys:
3 sets, last set continuously back/forth to complete failure. 2 leg burnout

Dun
Switching up some exercises, stalling on a lot right now, so will ride out the new ones

[ShawnJ]

W8push1:

Heel elevated front squat:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6,3,3 rest pause

CG incline BB:
95 x 6
135 x 6
175 x 6
185 x 6,2,3,1 rest pause

Incline DB: 5:2:0
45 x 10
50 x 8 hold last one stretched

Incline facing laterals:
10/15/15 rest pause

Head supported rear delt SS BB shrug:
25/135 x 3 sets

Donkeys:
3 x 20 reps

Dun: 5:45am

[ShawnJ]

W8pull1:
BW: 175.4

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1
445 x 1
485 x 1 @10
315 x 6 paused 1inch off floor

1 leg glute thrust:
24/35/45 x 12

Pullover 5:2:0:
45 x 10
50 x 10

Tibialis Anterior:
35/35/35

Head supported rear delt SS rear delt row:
25/25/25

Spider curls:
25/30/30 rest pause

Olybar reverse curl x 2 sets

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

Dun:
Can’t say deads felt good at 5:45am, but I did revenge the 485 pull I missed last week. Wasn’t pretty

[ShawnJ]

W8push2:
BW: 175.4

Partial lateral SS DB press:
15/25
30/35
30/45 x 6,3,3 rest pause SS standing laterals 15lb

Tempo DB BSS:
BW x 10
15 x 10
30 x 10
35 x 10, BW x 6

Skulls
Bar/40/60/70 x 10 SS press

Incline fly:
45 x 10
50 x 10 drop 25 x 8

Donkeys:
3 sets heavy rest pause
BW burnout

5:45 am again

[ShawnJ]

W8pull2:
BW: 175.3

Neutral pause pulldown:
70 x 12
120 x 6
150 x 6
175 x 6
195 x 6,3,3 rest pause

1 arm pause mid cable row:
50x 10
60 x 10
65 x 10 hold last one stretched

1 leg pause curl:
30 x 20
45 x 12
55 x 12,3,3,3 myoreps plus 10 partials

Facepulls:
40 x 12
50 x 12
55 x 12,3,3 myoreps

Tibialis Anterior:
35/45/45

Incline DB curl:
25 x 10
30 x 10
35 x 11 hold last one stretched

Hammer curls:
25/25/20

Seated calf:
3 sets x 20, donkey burn out

[ShawnJ]

W8push3:
BW: 174.6

Bench:
135 x 6
185 x 6
205 x 1
225 x 1
235 x 6, 2,3,1 rest pause

1 leg pause leg ext:
25/30/35 x 20

++heel elevated tempo/pause highbar: (no sleeves)
Bar x 12
135 x 12
185 x 12,4,3 myoreps gassed

1 arm incline side laterals:
10/15/20 to 15 to 10 drop set

Seated DB shrug:
60lbs x 3 sets

Push downs:
40/50/55 x 12,3,3,2 myoreps

1 leg donkeys:
2 sets, 3rd set continuously back/forth to failure then 2 leg burnout

[ShawnJ]

W8pull3:
BW: 173.6

Neutral row paused:
125 x 6
145 x 6
165 x 6, 3,3 rest pause

DB toe elevated tempo RDL
30 x 12
60 x 12
95 x 12 hold last one stretched

Tibialis Anterior
35/35/35

Straight arm pulldowns:
50 x 12
65 x 12, 3,3,2 myoreps

Bar hump paused:
135 x 10
225 x 10
315 x 10
395 x 10 PR

Ez reverse curl SS narrow curl:
Bar x 8
50 x 6
70 x 6, 3,3 rest pause (on curl)

Cable rear delt: 1 set

Seated calf:
3 sets heavy rest pause

Dun
6am

[ShawnJ]

W9push1:
BW: 172.9

Heel elevated fronts:
95 x 6
135 x 6
195 x 6
235 x 6, 3,3 rest pause

CG incline BB:
95 x 6
135 x 6
175 x 1
190 x 6, 3,2,1 rest pause

Incline DB tempo/pause:
50 x 10
60 x 10 hold last one stretched

Incline facing laterals:
10/15/15 myoreps last one

Head supported rear delt SS BB shrug:
20/135 x 3 sets

Donkeys:
3 sets (2 DT’s sets)

Dun
Pretty good, my abs actually felt fatigued today on fronts maybe from bar humps yesterday, not sure. Fronts felt heavy regardless

[ShawnJ]

W9pull1:
BW: 173.6

Deads:
135 x 2,2,2
225 x 3
315 x 2
405 x 1
455 x 1
500 x 1
365 x 6 paused 1 inch

1 leg glute trust:
25 x 12
35 x 12
50 x 12

Pullovers:
50 x 10
60 x 10

Tibialis Anterior
35 x 3 sets

Head supported rear delt SS rear delt row:
25/25/25

Spider curls:
25/30/35 x 6,3,3 rest pause

Olybar reverse curls: 1 set rest pause

Seated Calf:
3 sets heavy rest pause last one, donkey burnout

Dun:
5:45am, what can I say, 500 on a my new hip, 173 BW and 5:45am. Not unhappy

[ShawnJ]

W9push2
BW: 175.2

Heavy partial laterals SS DB press:
20/30
30/35
30, 45x6,3,3 rest pause SS 15lb standing full ROM lateral

DB tempo BSS:
BW x 10
20 x 10
30 x 10
45 x 10 drop BW x 8

Skulls:
Bar x 10
50 x 10
70 x 10 SS press

Incline fly:
45 x 10
50 x 10, drop 25 x 8

Donkeys:
3 sets, last one heavy rest pause

Dun
5:45 am

[ShawnJ]

W9pull2:
BW: 174.6

Pause neutral pulldown:
70 x 10
120 x 6
150 x 6
180 x 6
200 x 6, 3,2,1 rest pause (stay, heavy)

1 arm slow ecc cable row:
50/60/65 x 10 hold last one stretched

1 leg seated curl:
25 x 20
35 x 20
45 x 20, 14 with partials

Facepulls:
40/50/60 x 12,3,3,2 myoreps

Tibialis Anterior:
30/30/30

Incline DB curls:
25 x 10
35 x 10
25 x 20 hold last one stretched

Hammer curls:
20 x 3 sets

Seated calf:
20/20/20, donkey burnout

Dun

[ShawnJ]

W9push3:
BW: 173.2

Bench:
135 x 6
185 x 6
225 x 2
240 x 6,3,2,1 rest pause

1 leg paused ext:
25/30/35 x 20

++heel elevated tempo/pause highbar:
Bar x 12
135 x 12
190 x 12, 4,4,3 myoreps

1 arm incline laterals
10/15/20-10-5 drop set

Push downs:
50 x 12
60 x 12,2,3,2 myoreps

DB shrug
60 x 3 sets

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

[ShawnJ]

W9pull3:
BW: 172.9

Neutral pause row (mid cable)
70 x 20
130 x 6
150 x 6
170 x 6,3,3 RP

Toe elevated DB tempo RDL:
30 x 12
60 x 12
100 x 12

Tibialis Anterior:
35/35/35 BW burnout

Bar hump paused:
135 x 10
225 x 10
315 x 10
405 x 10 PR

Ez reverse curls SS narrow curl:
Bar x 8/8
40 x 8/8
60 x 6/6
70 x 6/6,3,3 RP
Olybar to failure

1 arm DB rear delt:
15/15/15

Seated calf SS BW donkeys:
3 sets

Dun

[ShawnJ]

W10push1:
BW: 172.5

Heel elevated fronts:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 2
245 x 6,3,2,1 RP

Incline CGBP
95 x 6
135 x 6
175 x 2
195 x 6,3,2,1 RP

Incline tempo/pause DB
50 x 10
60 x 8 hold last one stretched

Incline facing laterals:
10/15-/15 myoreps

Head supported rear delt SS Bb shrug
20/135 x 3 sets

Donkeys:
1 set, 2 sets DT

Dun
5:45 am