Morning weight: 144lb

  • Bench press: 1x10x135lb
  • Bench press: 5x4x185lb
  • Bench press: 1x3x185lb
  • Bench press: 1x1x155lb
  • Bench press: 1x4x135lb
  • Bench press: 5x8x115lb
  • Incline bench press: 1x10x95lb
  • Incline bench press: 5x5x115lb
  • Cable rope tricep pull-down: 5x10x105lb
  • Cable rope tricep pull-up: 1x10x60lb
  • Cable rope tricep pull-up: 4x10x55lb
  • Wide grip pull-up: 1x10

For some reasons once I failed the 7th set on 185lb bench, the rest of the workout went completely down the tube... Couldn't even move 135lb for reps... Had to drop down to 115lb do get the volume in. Maybe my food intake was not high enough throughout the day. Maybe it's because my back is still sore from accumulated fatigue... I think it's time for a deload.

Bench vol: 10,900lb
Bench INOL: 3.719611111
Incline bench vol: 3,825lb

More submissions by d. for Six Pack Shortcuts

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x3
  • 275x1x2
  • 225 back was killing me from yesterday's deadlift session...

#OHP

  • 65x10
  • 95x7x5

#Hip Abductor Machine

  • 120x15x3
  • 130x15x2

#Leg Extension

  • 115x10x5

#Hip Adductor machine

  • 190x10x5

#Leg Press

  • 180x20
  • 270x20
  • 360x20

#Ez-bar Curl

  • 40x15x3

#Bench

  • 135x5x2
  • 185x5x2
  • 205x2x2
  • 205x3x3
  • 205x2 day w/ compression cuffs
  • 135x5x2
  • 205x3x4
  • 205x2 night

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5 beltless
  • 315x5
  • 365x3x3
  • 335x5
  • 335x3 night

#Cable Rope Overhead Triceps Extension

  • 110x10x3 morning

#Wide Grip Pull-up

  • BWx10x2 morning

#Cable Cross Front Lateral Raises

  • 20x10x3 morning

#Ab Crunch Machine

  • 185x20x2 morning

#Cable Rope Triceps Extension

  • 100x12x3 night

#Cable Face Pull

  • 100x10
  • 110x10x2 night

#Pec Fly machine

  • 120x10x2
  • 120x15 night

#Bench

  • 135x10
  • 185x5x6

#Cable Low Row

  • 105x15
  • 120x15x2

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

  • 180x10x3

#Lat Pull-down

  • 105x10
  • 120x10x2

#Cable Rope Overhead Triceps Extension

  • 90x12
  • 100x10
  • 120x10

#Cable Rope Curl

  • 80x15
  • 90x12
  • 100x12

#Suspended Leg Raises

  • BWx20x2

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x5
  • 275x3
  • 295x1
  • 305x1 PR

#Pause Squat

  • 225x5x4

#OHP

  • 65x10
  • 95x7x4
  • 95x10

#Leg Press

  • 180x20
  • 270x20
  • 360x20
  • 450x10

#Ez-bar Curl

  • 40x15x2
  • 40x20

#Leg Curl

  • 64x10
  • 80x10
  • 95x10

#Rock Grip Pull-up

  • BWx10x2

#Bench

  • 135x10
  • 175x10x2
  • 175x8x2
  • 175x7x2
  • 175x3

#Bench w/ SlingShot

  • 175x3

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10
  • 315x8x3

#Cable Rope Overhead Triceps Extension

  • 80x15x2
  • 80x20x3

#Squat

  • 135 x 10
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 245 x 5
  • 275 x 3
  • 295
  • 245 x 5 x 2
  • 245 x 3 x 2

#Incline Bench

  • 95 x 10
  • 135 x 5 x 3

#Plate-loaded Seated Calf Raises (Cybex Machine)

  • 70 x 20
  • 80 x 20
  • 95 x 14
  • 95 x 15 x 2

#Ez-bar Curl

  • 50 x 10 x 2
  • 40 x 15 x 3

#Cable Face Pull

  • 60 x 15
  • 80 x 15
  • 90 x 15

#Bench

  • 135x5x2
  • 205x2x4
  • 205x4
  • 205x3

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5
  • 315x5
  • 365x5
  • 335x5x3

#Cable Low Row (Hoist Machine)

  • 115x10x4
  • 115x15

#Cable Curl Striaght Bar

  • 60x15x3

#Pec Fly machine

  • 120x10x3

#Bench

  • 135 x 5 x 2
  • 185 x 5 x 2
  • 205 x 2 x 4

#Bench w/ SlingShot

  • 205 x 3 x 3

#Cable Rope Overhead Triceps Extension

  • 110 x 12 x 3

#Cable Rope Triceps Extension

  • 110 x 12 x 3

#Cable Cross Front Lateral Raises

  • 20 x 30 x 3

#Ab Crunch Machine

  • 185 x 20 x 2

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x5
  • 275x5
  • 225x5x3

#OHP

  • 65x10
  • 95x5x4
  • 95x10

#Stiff-legged Deadlift

  • 135x15x3

#Ez-bar Curl

  • 40x10
  • 50x10x3

#Leg Press

  • 180x20
  • 270x20
  • 360x20

#Cable Face Pull

  • 120x10x3

#T-bar Row

  • 50x10
  • 75x10x3

#Bench

  • 135x5x2
  • 185x5x7

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10
  • 295x10x2
  • 295x5

#Cable Rope Overhead Triceps Extension

  • 100x15x3

#Cable Rope Curl

  • 100x15x3

#Cable Pull-over (Wide Grip)

  • 80x10
  • 100x10
  • 110x10x2

#Neutral Grip Hang Leg Raise

  • BWx10x2

#Squat

  • 135x10
  • 185x10
  • 205x8
  • 225x5
  • 245x3
  • 275x2
  • 205x8x4

#Wide Grip Pull-up

  • BWx10x3

#Plate-loaded Row

  • 90x20x3

#Cable Face Pull

  • 110x15x3

#Hip Adductor machine

  • 190x10x3

#Hip Abductor Machine

  • 120x10x3

#Bench

  • 135x10
  • 175x10x3
  • 175x8x2
  • 175x7
  • 175x4
  • 155x5

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10

#Cable Rope Overhead Triceps Extension

  • 80x15x4
  • 80x20

#Lat Pull-down (Hoist Machine)

  • 115x10x3

#Cable Cross Back Lateral Raises

  • 20x20x3

#Squat

  • 135 x 10
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 245 x 3
  • 275 x 2 x 3
  • 245 x 3 x 4

#Incline Bench

  • 95 x 10
  • 135 x 6 x 4
  • 135 x 8

#Cable Face Pull

  • 110 x 10
  • 120 x 10
  • 135 x 8
  • 120 x 10 x 2

#Cable Low Row (Hoist Machine)

  • 115 x 12
  • 115 x 15 x 2

#Seated Leg Curl

  • 110 x 15 x 3

#Leg Extension

  • 130 x 10
  • 115 x 15 x 2

#Bench

  • 135x5x2
  • 185x5x3
  • 205x2x3
  • 205 morning
  • 135x5x2
  • 205x2x2
  • 205
  • 205x2
  • 205x3
  • 205x2 night

#Cable Rope Overhead Triceps Extension

  • 110x12x3

#Cable Rope Curl

  • 110x12x3

#Cable Cross Front Lateral Raises

  • 20x20x4

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5
  • 315x5
  • 335x5
  • 355x5
  • 315x5x2

#Pec Fly machine

  • 120x10x3

#Dip Machine

  • 165x15
  • 195x15
  • 225x12
  • 240x10

#Ab Crunch Machine

  • 185x10x2

#Preacher Curl

  • 80x15x2

#Side Leg Raises (each leg)

  • BW x 20 x 3

#Rerverse Leg Crunch

  • BW x 40 x 3

#Legs-up Crunch

  • BW x 40 x 3

#Dumbbell Incline Bench

  • 45 x 10
  • 50 x 10
  • 55 x 10
  • 60 x 12 x 3

#Cable Rope Overhead Triceps Extension

  • 100 x 12 x 3

#Squat

  • 135 x 11
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 275 x 2
  • 225 x 5 x 4

#Seated Leg Curl

  • 100 x 10
  • 140 x 10 x 3

#Leg Extension

  • 115 x 10
  • 115 x 15
  • 130 x 10 x 3

#Wide Grip Pull-up

  • BW x 10 x 4

#Bench

  • 135 x 5 x 2
  • 185 x 5 x 5 slight pause

#Bench w/ SlingShot

  • 185 x 8

#Deadlift + 30lb Bands

  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 5 x 3

#Cable Face Pull

  • 100 x 10
  • 100 x 10
  • 120 x 10 x 3

#Cable Low Row Wide Grip (Hoist Machine)

  • 100 x 10
  • 115 x 10
  • 130 x 10

#Cable Low Row (Hoist Machine)

  • 115 x 10 x 2

#Wide Grip Pull-up

  • BW x 10

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x3
  • 275x1x2
  • 245x3x2
  • 225x5x2

#Incline Bench

  • 95x10
  • 135x5x4
  • 135x8

#Rock Grip Pull-up

  • BWx10x2

#Cable Cross Back Lateral Raises

  • 20x20x3

#Hip Abductor Machine

  • 100x10
  • 120x10
  • 140x10

#Hip Adductor machine

  • 190x15x3

Six Pack Shortcuts

Jokes on you. There are NO shortcuts. Get six pack or die trying.

daily from 2015-02-10 to 2016-03-01