Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 132762 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2160 on: August 18, 2019, 05:22:02 PM »
W9B2
No weigh in

10min dreadmill

Reverse grip pulldown:
70 x 10
100 x 6
120 x 6
140 x 6
155 x 6, 3, 2, 1 rest pause

Narrow seated cable row: 4 second ecc.
100 x 10
120 x 10
130 x 10 hold last one in stretched

Seated ham curl:
50 x 12
70 x 12
80 x 12
90 x 12, 3, 3, 3, 3, 2 myoreps

Incline DB curl: 4 sec ecc.
25 x 10
30 x 10
30 x 10 hold last one in stretched pos’n

Seated calf:
3 sets, BW standing burnout

Dun:

Spent weekend at the lake, lots of fun and lots of good eating. Felt good!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2161 on: August 18, 2019, 05:46:49 PM »
Awesome workout!
“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 #2162 on: August 19, 2019, 11:06:13 AM »
Awesome workout!
Thanks man, things are beginning to feel real good!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2163 on: August 19, 2019, 11:14:59 AM »
W9A3:
BW: 163.8

Dreadmill 10min

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

Incline bench 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 drop to 10 x 10

Leg extensions:
50 x 20
75 x 12
85 x 12
100 x 12, 5, 5, 5, 5, 4 myoreps

Rope pushdowns:
20 x 12
40 x 12
45 x 12, 3, 3, 3, 3, 2 myoreps

Farmers:
90lbs on handles, 3 laps (back and forth) vid

Donkey calf:
3 sets BW burnout

https://instagram.com/p/B1WZP3fB91y/

Dun:

Notes: good session, honestly happy with the poverty bench, Good starting point and rib feels excellent!
Finally cracked out my farmer handles, really wobbly on these, I have never tried them despite all my big plans to do them the last 2 years lol. Will do them a couple times a week from here forward.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2164 on: August 20, 2019, 07:40:08 AM »
W9B3
BW: 163.9

Tbar wide landmine row:
Bar x 10
25 x 6
50 x 6
75 x 6
95 x 6, 3, 3 rest pause

DB RDL: 4 sec ecc
30 x 10
50 x 10
85 x 10 hold last one

Cable straight arm lat pulldown:
30 x 12
40 x 12
50 x 12, 3, 3, 3, 3, 2 myoreps

Cable curls:
30 x 12
40 x 12
45 x 12, 3, 3. 3, 3, 2 myoreps

Seated calf:
3 sets with BW burnout

Dun:

Notes: ok session, 6am before work, in and out fast
Day off tomorrow and begin week 10 the next day
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2165 on: Today at 12:07:49 PM »
W10A1
BW:165.0

Dreadmill 10 min

Walking DB lunges:
BW x 20
30 x 10
50 x 10
75 x 6, 3, 3 rest pause

CGBP:
Bar x 10
95 x 6
135 x 6
165 x 6
185 x 6, 3, 2, 1 rest pause

Incline DB press: 4:1:0
40 x 10
45 x 10
50 x 10 hold last one in stretched pos’n

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

Donkey calf raise:
4 sets bw burnout

Tibialis Anterior: 3 sets

Dun:

Good session, bumping weights and bumping the scale
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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