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Six Pack Shortcuts

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

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Participants (4)
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d.

9/11/2015 Workout Set

A submission by d. for Six Pack Shortcuts 214

9 years ago

Morning weight: 147.2

#Bench (speed / power)

  • 135 x 5 x 2
  • 135 x 6
  • 145 x 6 x 5

#Squat (speed / power)

  • 135 x 10
  • 185 x 5
  • 225 x 5 x 5

#Deadlift (hypertrophy)

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


Trying out day3 of my DUP program to prepare my body for next week when the real program starts. Those high volume deadlifts are killers. It's definitely wise to do them on Friday so my body have the weekend to recover. Overall I think my body can handle the load. Hopefully next week would be a success. I'm excited to finally get on a structured program. 

Bench Vol: 6,510lb
Bench INOL: 1.493571429
Squat Vol: 7,900lb
Squat INOL: 1.372037338
Deadlift Vol: 19,200lb
Deadlift INOL: 2.478618421
0 comments
backbench-presschestdeadliftlegssquatworkout

More submissions by d. for Six Pack Shortcuts

d.

2/23/2016 Workout Set

A submission by d. for Six Pack Shortcuts 379

8 years ago

#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
0 comments
bicepslegsoverhead-pressshoulderssquat
d.

2/22/2016 Workout Set

A submission by d. for Six Pack Shortcuts 378

8 years ago

#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
0 comments
absbackbench-pressbicepschestdeadliftshoulderstriceps
d.

2/21/2016

A submission by d. for Six Pack Shortcuts 377

8 years ago

snowboarding

0 comments
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d.

2/20/2016

A submission by d. for Six Pack Shortcuts 376

8 years ago

snowboarding

0 comments
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d.

2/19/2016 workout set

A submission by d. for Six Pack Shortcuts 375

8 years ago

#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
0 comments
late-submitabsbackbench-pressbicepschesttriceps
d.

2/18/2016 Workout Set

A submission by d. for Six Pack Shortcuts 374

8 years ago

#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
0 comments
backbicepshamstringlegsshoulderssquat
d.

2/17/2016 Workout Set

A submission by d. for Six Pack Shortcuts 373

8 years ago

#Bench

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

#Bench w/ SlingShot

  • 175x3

#Deadlift

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

#Cable Rope Overhead Triceps Extension

  • 80x15x2
  • 80x20x3
0 comments
backbench-presschestdeadlifttriceps
d.

2/16/2016 Workout Set

A submission by d. for Six Pack Shortcuts 372

8 years ago

#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
0 comments
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d.

2/15/2016 Workout Set

A submission by d. for Six Pack Shortcuts 371

8 years ago

#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
0 comments
backbench-pressbicepschestdeadlift
d.

2/14/2016 Workout Set

A submission by d. for Six Pack Shortcuts 370

8 years ago

#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
0 comments
late-submitabsbench-pressbicepschestshoulderstriceps
d.

2/13/2016 Workout Set

A submission by d. for Six Pack Shortcuts 369

8 years ago

#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
0 comments
backbicepsdeadliftlegsshoulderssquat
d.

2/12/2016 Workout Set

A submission by d. for Six Pack Shortcuts 368

8 years ago

#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
0 comments
late-submitabsbench-pressbicepschestdeadlifttriceps
d.

2/11/2016 Workout Set

A submission by d. for Six Pack Shortcuts 367

8 years ago

#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
0 comments
backlegssquat
d.

2/11/2016 Workout Set

A submission by d. for Six Pack Shortcuts 366

8 years ago

#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
0 comments
backbench-presschestdeadliftshoulders
d.

2/09/2016 Workout Set

A submission by d. for Six Pack Shortcuts 365

8 years ago

#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
0 comments
backbench-presschestlegssquat
d.

2/8/2016 Workout Set

A submission by d. for Six Pack Shortcuts 364

8 years ago

#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
0 comments
absbackbench-pressbicepschestdeadlifttriceps
d.

2/7/2016

A submission by d. for Six Pack Shortcuts 363

8 years ago

#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
0 comments
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d.

2/6/2016 Workout Set

A submission by d. for Six Pack Shortcuts 362

8 years ago

#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
0 comments
backchestlegssquat
d.

2/5/2016 Workout Set

A submission by d. for Six Pack Shortcuts 361

8 years ago

#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
0 comments
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d.

2/4/2016 Workout Set

A submission by d. for Six Pack Shortcuts 360

8 years ago

#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
0 comments
backbench-presschestlegssquat

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

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