Streak Club

#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

biceps legs overhead-press shoulders squat

2/22/2016 Workout Set

A submission for Six Pack Shortcuts 378

#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

abs back bench-press biceps chest deadlift shoulders triceps

2/18/2016 Workout Set

A submission for Six Pack Shortcuts 374

#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

back biceps hamstring legs shoulders squat

2/14/2016 Workout Set

A submission for Six Pack Shortcuts 370

#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

late-submit abs bench-press biceps chest shoulders triceps

2/13/2016 Workout Set

A submission for Six Pack Shortcuts 369

#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

back biceps deadlift legs shoulders squat

2/11/2016 Workout Set

A submission for Six Pack Shortcuts 366

#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

back bench-press chest deadlift shoulders

2/2/2015 Workout Set

A submission for Six Pack Shortcuts 358

#Squat

135 x 10
185 x 8
205 x 5
225 x 5
245 x 3
275 x 1 x 5
225 x 5 x 4

#Leg Extension

115 x 15 x 3

#Seated Leg Curl

135 x 10 x 3

#Cable Face Pull

135 x 10 x 3

#Wide Grip Pull-up

BW x 10 x 3

#Cable Cross Front Lateral Raises

20 x 20 x 3

#Cable Low Row (Hoist Machine)

100 x 10
100 x 15 x 2

back hamstring legs shoulders squat

1/28/2016 Workout Set

A submission for Six Pack Shortcuts 353

#Squat w/ 30lb band

135x10
185x5
205x5
225x5
245x3x3
225x5x4

#Incline Bench

95x10
135x5
155x5x2
155x2
135x5x2

#Neutral Grip Pull-up

BWx10x3

#Cable Cross Back Lateral Raises

20x20x5

back bench-press chest legs shoulders squat

1/25/2015 Workout Set

A submission for Six Pack Shortcuts 350

#Bench

135x5x2
185x5x3
205x2
205
185x5x3 day
135x5x2
205x2x4 night

#Deadlift

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

#Cable Rope Overhead Triceps Extension

100x12x3 day
100x12x3 night

#Cable Rope Curl

100x15x3 day

#Cable Cross Front Lateral Raises

20x20x3 day

#Neutral Grip Pull-up

BWx10x2 night

#Pec Fly machine

110x15
120x10x5 night

#Ab Crunch Machine

200x20
200x15 night

abs back bench-press biceps chest deadlift shoulders triceps

1/23/2015

A submission for Six Pack Shortcuts 348

#Dumbbell Side Lateral Raise

15x20x2

#Dumbbell Curl

15x30x2

snowboarding

late-submit biceps shoulders

1/22/2016 Workout Set

A submission for Six Pack Shortcuts 346

#Incline Bench

95 x 10
135 x 5 x 4

#Squat

135 x 10
185 x 5
205 x 5
225 x 5
245 x 3 x 3

#Cable Cross Front Lateral Raises

15 x 10
12.5 x 10 x 2

#Wide Grip Pull-up

BW x 12 x 2

back bench-press chest legs shoulders squat

1/18/2016 Workout Set

A submission for Six Pack Shortcuts 343

#Bench
135 x 5 x 2 day
185 x 5 x 3
205 x 2 x 3
205
135 x 5 x 2 night
205 x 2 x 5

#Cable Rope Overhead Triceps Extension

100 x 15 x 3 day
120 x 10 x 2 night
#Cable Rope Curl
100 x 15 x 3 day
120 x 10 x 2 night

#Cable Cross Front Lateral Raises

20 x 20 x 3

#Rock Grip Pull-up

BW x 10 x 2

#Deadlift

135 x 10
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5
345 x 3
315 x 5 x 2

#Cable Face Pull

100 x 10 x 4
100 x 15

#Cable Cross Back Lateral Raises

20 x 20

back bench-press biceps chest deadlift shoulders triceps

1/16/2016 Workout Set

A submission for Six Pack Shortcuts 341

#Squat

135x10
185x5
205x5
225x3
245
275
225x5x3
225x3x2

#OHP

65x10
95x5x2
95x2
95x7
95x5

#Leg Curl

100x10x2
100x15
115x15x2

#Cable Rope Triceps Extension

120x10x5

#Cable Face Pull

120x10x4

#Stiff-legged Deadlift

135x10x3

late-submit back hamstring shoulders squat triceps

1/14/2016 Workout Set

A submission for Six Pack Shortcuts 339

#Pause Squat

135 x 10
135 x 5
185 x 5 x 2
205 x 5 x 5
155 x 5 x 5

#OHP

65 x 10
95 x 5 x 4
95 x 5 x 4

#Back OHP

65 x 10
95 x 5 x 5

#Neutral Grip Pull-up

BW x 10 x 3

back legs shoulders squat

1/8/2016 Workout Set

A submission for Six Pack Shortcuts 333

#Bench

135 x 10
185 x 5 x 3
155 x 7 x 2

#OHP

65 x 10
95 x 5 x 2
95 x 4

#Back OHP

65 x 10

#Plate-loaded Row

90 x 15 x 2
115 x 10 x 4

#Wide Grip Pull-up

BW x 5

#Neutral Grip Lat Pull-down

120 x 10
135 x 10 x 2

#Preacher Curl

80 x 10 x 3

late-submit back biceps chest shoulders

1/6/2016 Workout Set

A submission for Six Pack Shortcuts 331

#Bench

135x10
185x8x2
185x7
185x3

#Deadlift

135x10
185x10
225x10
275x10
295x7
315x7
295x7x2

#Rear Delt Fly Machine

100x10x3
80x15
80x12

#Ab Crunch Machine

185x20x2

#Dips

BWx10
BWx20

abs bench-press deadlift shoulders triceps

12/29/2015 Workout Set

A submission for Six Pack Shortcuts 323

#Incline Bench

95 x 10
135 x 5 x 6

#OHP

65 x 10
95 x 5
95 x 4
75 x 9

#Back OHP

65 x 10
95 x 5
75 x 10
75 x 7

#Wide Grip Pull-up

BW x 12 x 2

#Cable Rope Triceps Extension

120 x 10 x 3

#Cable Rope Curl

90 x 15 x 3

#Ab Crunch Machine

185 x 15 x 3

abs back biceps shoulders triceps

12/21/2015

A submission for Six Pack Shortcuts 315

#Dumbbell Curl

15x30x2

#Overhead Extension

20x50x2

#Dumbbell Side Lateral Raise

15x20x2

Snowboarding

biceps shoulders triceps

12/8/2015 Workout Set

A submission for Six Pack Shortcuts 302

#OHP

95 x 10
105 x 5
95 x 6 x 2

#Hack Squat

135 x 10
185 x 10
205 x 10
225 x 5 x 5

#Single-leg Leg Press

90 x 20 x 2
110 x 20 x 2
110 x 30 x 3

#Front Hack Squat

135 x 10
185 x 10 x 2
225 x 10 x 2

#Hip Abductor Machine

100 x 15
120 x 10 x 3

#Hip Adductor machine

190 x 12 x 3

#Rock Grip Pull-up

BW x 13
BW x 12

back legs shoulders

11/28/2015 Workout Set

A submission for Six Pack Shortcuts 292

#Deficit Deadlift

135 x 10
305 x 10
305 x 8 x 2 couldn't do 10; made it up with one extra set
305 x 5 hypertorphy

#OHP

95 x 5
95 x 6
95 x 7
95 x 2
95 x 10

#Cable Rope Overhead Triceps Extension

90 x 15 x 3

#Cable Rope Curl

90 x 15 x 3

#Rear Delt Fly Machine

90 x 10 x 3

#Pec Fly machine

120 x 15 x 3

#Cable Low Row (Hoist Machine)

115 x 15 x 3

#Box Jump

BW x 10 x 4

Deadlift Vol: 10805
Deadlift INOL: 1.816964286

back biceps chest shoulders triceps

11/22/2015 Workout Set

A submission for Six Pack Shortcuts 285

Morning weight: 150.2lb

#OHP

65 x 10
75 x 10
85 x 10
105 x 5
115 x 3
125 x 0
95 x 5 x 2
95 x 10

#Cable Rope Triceps Extension

120 x 10 x 5

#Cable Rope Curl 90x15x3

90 x 10 x 2

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

180 x 10 x 5

#Pec Fly machine

120 x 10 x 3

Did 4 sets of weighted static squat stretches.

Played basketball for an hour.

back biceps chest shoulders triceps

11/07/2015 Workout Set

A submission for Six Pack Shortcuts 271

#Seated OHP

65 x 10
95 x 5 x 5

#Wide Grip Pull-up

BW x 10 x 3

#Cable Rope Overhead Triceps Extension

100 x 10 x 5

#Cable Rope Curl

100 x 10 x 5

#Pec Fly machine

120 x 10 x 3

late-submit biceps chest shoulders triceps

10/29/2015 Workout Set

A submission for Six Pack Shortcuts 262

Morning weight: 148lb

#Bench

135 x 10
175 x 8 x 3
175 x 5

#Wide Grip Pull-up

BW x 10 x 4

#Cable Rope Triceps Extension

120 x 10 x 5

#Cable Rope Overhead Triceps Extension

90 x 10 x 5

#Cable Rope Curl

90 x 10 x 5

#T-bar Row

45 x 10
70 x 10
90 x 8
90 x 8 neutral grip

#Upright Row

65 x 10 x 3

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

140 x 10 x 3

#Rear Delt Fly Machine

80 x 10 x 2
70 x 10

#Pec Fly machine

120 x 10 x 3

#Ab Crunch Machine

185 x 15 x 2

Did a some of stretching & mobility works.

Bench Vol: 6425
Bench INOL: 2.27452381

abs back bench-press chest shoulders

10/25/2015 Workout Set

A submission for Six Pack Shortcuts 257

#Seated OHP

65x10
95x10x2
95x8x2
95x5
95x10

#Stiff-legged Deadlift

135x10x3

#Narrow Grip Bench

135x10
95x10x5
95x20
95x10

#Wide Grip Pull-up

BWx12x2

#Cable Rope Overhead Triceps Extension

90x8
80x10x3

#Cable Rope Curl

80x10x3

#Cable Cross Back Lateral Raises

20x10x3

#Hip Adductor machine

190x10x3

#Pec Fly machine

120x10

#Rear Delt Fly Machine

80x10x3

#Hip Abductor Machine

120x10x3

#Leg Press

180x10
270x10x3

biceps chest legs shoulders triceps

10/20/2105 Workout Set

A submission for Six Pack Shortcuts 253

#Incline Bench

95x10
115x10
135x10
135x5x2

#Arnold Press

20x10
35x10x3

#Wide Grip Pull-up

BWx12x2

#Cable Rope Overhead Triceps Extension

90x10x3

#Cable Rope Curl

90x10x3

#Low row

130x10x3

#Ab Crunch Machine

185x15x2

Incline Bench Vol: 4800lb