Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase

Thread: 12Week Shortcut To Size

05092016, 05:23 AM #91

05092016, 06:14 AM #92


05102016, 05:44 PM #93
Phase 2
DAY 2 / Week 1
Wednesday 051116
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
65% = 170lbs x 5
75% = 195lbs x 5
85% = 220lbs x 5+ ( did 10 )
65% = 170lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5Last edited by Darthdingo; 05112016 at 05:19 AM.

05112016, 05:19 AM #94

05122016, 07:39 PM #95
Phase 2
DAY 3 / Week 1
Friday 051316
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
65% = 105lbs x 5
75% = 125lbs x 5
85% = 140lbs x 5+
65% = 105lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs

05152016, 09:52 AM #96
Phase 2
DAY 2 / Week 1
Monday 051616
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 70% @ 80lbs x 5 [B]
[B] Working set = 80% @ 90lbs x 5 [B]
[B] Working set = 90% @ 105lbs x 5 [B]
+ First set Last = @ 70% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
TBar Rows = 4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
60lbs x 8
50lbs x 8
40lbs x 8
30lbs x 6
20lbs x 6Last edited by Darthdingo; 05162016 at 05:02 AM.


05172016, 07:14 PM #97
Phase 2
DAY 2 / Week 2
Wednesday 051816
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
70% = 180lbs x 5
80% = 210lbs x 5
90% = 230lbs x 5+ ( did 10 )
70% = 180lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5

05192016, 07:18 PM #98
Phase 2
DAY 3 / Week 2
Friday 052016
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
70% = 115lbs x 5
80% = 130lbs x 5
90% = 145lbs x 5+
70% = 115lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs

05222016, 07:53 AM #99
Phase 2
DAY 1 / Week 3
Monday 052316
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 75% @ 85lbs x 5 [B]
[B] Working set = 85% @ 95lbs x 5 [B]
[B] Working set = 95% @ 110lbs x 5 [B]
+ First set Last = @ 75% = 85lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
TBar Rows = 4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
50lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
60lbs x 8
50lbs x 8
40lbs x 8
30lbs x 6
20lbs x 6

05232016, 05:03 AM #100


05252016, 04:31 AM #101
Phase 2
DAY 2 / Week 3
Wednesday 052516
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
75% = 195lbs x 5
85% = 220lbs x 5
95% = 245lbs x 5+ ( did 10 )
75% = 195lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 4 x 10 / Pullups
4 x 10 / 4 x 5Last edited by Darthdingo; 05252016 at 05:06 AM.

05262016, 07:50 PM #102
Phase 2
DAY 3 / Week 3
Friday 052716
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
75% = 125lbs x 5
85% = 140lbs x 5
95% = 155lbs x 5+
75% = 125lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10
50lbs x 10
Barbell Row = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 30lbs
x10 = 25lbs
x8 = 20lbs
x8 = 15lbs
x6 = 12lbs
x6 = 10lbs

05302016, 08:09 AM #103
DELOAD
Monday 053016
OH Press = 1RM = 125lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 80lbs x 5+
OH Press = 4 x 10 ( DELOAD )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
TBar Rows = 4 x 10 ( DELOAD )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
40lbs x 10 / 140lbs x 10
40lbs x 10 / 140lbs x 10
40lbs x 10 / 140lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6

06012016, 04:49 AM #104
DELOAD
Wednesday 060116
Squats = 1RM = 285lbs
WARMUP = Box Jump X 10
40% = 125lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
65% = 170lbs x 5
75% = 195lbs x 5
85% = 220lbs x 5+ ( did 10 )
65% = 170lbs x 20 reps (widowmaker set)
Front Squat Dumbbells = 5 x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
Lying Leg Curls = 4 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5


06032016, 04:11 AM #105
DELOAD
Friday 060316
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10
Barbell Row = 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
70lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30lbs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs

06052016, 08:02 AM #106

06052016, 08:06 AM #107
Phase 3
DAY 1 / Week 1
Monday 060616
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 65% @ 80lbs x 5 [B]
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 100lbs x 5 [B]
+ First set Last = @ 65% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10 ( week 2 do 80lbs on 4th and 5th sets )
80lbs x 10
TBar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6Last edited by Darthdingo; 06062016 at 04:52 AM.

06082016, 04:37 AM #108
Phase 3
DAY 2 / Week 1
Wednesday 060816
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
65% = 175lbs x 5
75% = 200lbs x 5
85% = 225lbs x 5
65% = 175lbs x 5
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5Last edited by Darthdingo; 06082016 at 05:17 AM.


06102016, 04:23 AM #109
Phase 3
DAY 3 / Week 1
Friday 061016
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
65% = 110lbs x 5
75% = 130lbs x 5
85% = 145lbs x 5+
65% = 110lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs

06122016, 11:54 AM #110
Phase 3
DAY 1 / Week 2
Monday 061316
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 70% @ 85lbs x 5 [B]
[B] Working set = 80% @ 95lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 5 [B]
+ First set Last = @ 65% = 85lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10 ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
80lbs x 10 *
TBar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6

06142016, 09:06 PM #111
Phase 3
DAY 2 / Week 2
Wednesday 061516
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
70% = 185lbs x 5
80% = 215lbs x 5
90% = 240lbs x 5+
65% = 170bs x 20
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 5

06172016, 04:52 AM #112
Phase 3
DAY 3 / Week 2
Friday 061716
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
70% = 120lbs x 5
80% = 130lbs x 5
90% = 150lbs x 5+
70% = 120lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
50lbs x 10 *
Barbell Row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs


06192016, 07:32 AM #113
Phase 3
DAY 1 / Week 3
Monday 062016
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 100lbs x 5 [B]
[B] Working set = 95% @ 115lbs x 5 [B]
+ First set Last = @ 75% = 90lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
80lbs x 10 *
TBar Rows = 4 x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6

06192016, 08:01 AM #114

06192016, 08:10 AM #115

06242016, 05:01 AM #116
Haven't been working out this week, due to a silly klutz wipeout I took at the pool on Sunday. Some freak accident tripping over my towel and lawn chair, got my foot caught in it, and fell hard, scraped my shin all up real bad, and banged foot. My side of foot is getting black and blue and sort of spreading the last several days. And ball of foot hurts to walk on.
Anyways just doing a delaod of upper body stuff only for awhile.


06242016, 05:02 AM #117
DELOAD
Phase 3
DAY 3 / Week 2
Friday 062416
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs

06272016, 04:56 AM #118
Phase 3
DELOAD
Monday 062716
OH Press = 1RM = 130lbs
WARMUP = Bar x 5
WARMUP 40% = 40lbs x 5
WARMUP 50% = 50lbs x 5
WARMUP 60% = 70lbs x 3
OH Press = 4 x 10
70lbs x 10
70lbs x 10
80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
80lbs x 10 *
TBar Rows = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10
Upright Barbell Rows = 3 x 10 / Superset with Shrugs
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
60lbs x 10 / 150lbs x 10
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 6
30lbs x 6

06292016, 05:11 AM #119
Phase 3
DELOAD
DAY 2 / Week 2
Wednesday 062916
Squats = 1RM = 295lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Front Squat Dumbbells = 4 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 3 x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 6 x 10 / Pullups
6 x 10 / 6 x 6

07012016, 04:50 AM #120
DELOAD
Phase 3
DAY 3 / Week 2
Friday 070116
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Dumbbell Bench Press = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Barbell Row = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
80lbs x 10 / 30lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbs
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