The "Slingshot Training System" 8 week mass gain program. With weekly progress pics!

[Focus] said:
You really are. Must be fun.

...Now you're making me want to bulk. Haha. :D
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Hopefully you can do it soon eh? That'd be mass.

Yesterday's workout was good, I finally hit a wall with the weighted pullups though..

I asked one of the trainers at the YMCA to watch my deadlift form on my heavy set, and he said it was perfect form.. that made me feel pretty good about my form, he does deadlifts himself, and I saw he has great form.

here's the workout:

deadlifts
215 X 10
245 X 6
215 X 10

Weighted pullups
25 X 8 (use to get 10... hit a wall, been upping weight 2.5 pounds each week)
35 X 5.5 (heavy set)
25 X 10 chins
25 X 8 chins
BW X 12

lat width
50 X 10 X 5

bent over BB rows
115 X 10 X 2
125 X 7 (heavy set)
115 X 10 X 2

T bar row
65 X 10
70 X 10
80 X 10 X 3

Then abs... 10 sets.

I woke up at only 176 pounds today... meaning I have gained like 1 pound so far for about 2.5 weeks, and that could all be just from having more food in my system at the time.

I am just going to start cutting tommorrow, get all ripped up so that I can just bulk the entire winter... I move around too much in the summer to gain much mass...

It won't be a serious cut, I will still probably eat about 3,000 calories until I have to lower it, it will be a slow cut.. that would be nice to lose a good 10 pounds of fat by the time the summer is over. I would be shredded if that happened.
 
Today is shoulder day... I am going to finish this week of the heavy volume and then do one more week with reduced volume... then I will switch to a 4 day per week program I think.... I am thinking an upper/lower split to maintain muscle while cutting.

I have some really fat pictures to put up that I took last night.
 
Yeah, so this is really weird... I am very sick of almost every food that I eat.

I would say 6/7 meals of the day I find myself choking down the food saying to myself.. "man.. this tastes like #$*&"

A good time to cut I guess... body must be telling me something?
 
Yeah... I did shoulder day yesterday, I am injured on both arms right now.

Left arm has some messed up shoulder problems/tendonitis, and I have no idea wtf is going on with my right arm... when I flex that bicep my hand gets numb... and doing things like shoulder press sends pain all the way down to my leg from my hand.................... ARGH!

realworksuks needs a break.





OH YEA! I was gonna say something...

Well there is this dude that is my lifting partner this summer, been my best friend for like 10 years, we also play golf almost every day as well.

I will explain this through an e mail I sent to a friend of mine...

"I have crazy news... Peter got offered a job in the Czech Republic working for Bobcat for the rest of the summer... and he told me that he is "pretty sure" that he's gonna take it, and I know when Peter says that, it means he will for sure.

So that means in a week or so he will be heading outta here for the summer.. it's good for him but sucks for me and bill/john and his other buddies..

This next week is going to be the last time all of us will be home for a summer... :( life is so sad in that way you know? Next summer who knows where we will all be..

After Peter told me that I was thinking back to all of the great times us four had sitting in Peter's basement playing Goldeneye and other games... being on the golf course with all of them, eating lunch at school, bike riding....... :(

Yeah, it's really sad...hmph. I am gonna lose my golfing and lifting buddy cuz of this, and my best friend ya know? I mean, for the summer... then after that who knows.

Life is a series of goodbyes... I heard that once and it's true.


Yeah, so that really sucks for me, but it's great for him.. I would go too. All expense paid trip, plus he gets paid on top of that.
 
That's too bad, for you anyway, as you say. Sounds like an amazing opportunity for him though. I've lost my homey for this summer, in almost the same way. Except we don't workout together, because he's a fatty.

LET'S BE IMAGINARY WORKOUT BUDDIES. Like in the thread. :p

Also, moar spinatch, less braking urself.
 
[Focus] said:
That's too bad, for you anyway, as you say. Sounds like an amazing opportunity for him though. I've lost my homey for this summer, in almost the same way. Except we don't workout together, because he's a fatty.

LET'S BE IMAGINARY WORKOUT BUDDIES. Like in the thread. :p

Also, moar spinatch, less braking urself.
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Ha hey, ya let's do that. Thanks brah.

And no kidding on the less breaking myself part.
 
I started my upper/ lower split routine... yesterday was the first workout and it went really well.

I started off with barbell bench
135 X 10
165 X 10
175 X 10
155 X 12

Was very careful with my shoulder...

Pullups
Bw X 10
10 X 8
25 X 6
bw X 10

Military press
95 X 8 X 3

T bar rows
70 X 10
70 X 10
90 X 8'
90 X 8

anterior deltoid flys
15 X 10 X 2

Shrugs
70 X 10
80 X 10

Yup, got it all in an hour.

I am going to be modifying this workout every time I do it... the only thing I will keep consistent is having a horizontal push/pull and a vertical push/pull... then I might just add some other random things as I feel like it. I don't want to work out more than 1.5 hours, hopefully one... just try to rush in as much as I can while trying to keep the weights at a level where I won't tire myself out but still keep it somewhat heavy.

Then me and one of my friends went for a bikeride around town for about 2 hours... had some great conversations and life and women... good times.

I ate about 3400 calories yesterday, I am hoping the muscle I have gained will allow me to eat quite a bit and still lose fat.
 
Yesterday I got in the gym for lower body day. This is what I did..

Deadlifts (main movement)
185 X 10
215 X 10
225 X 8
225 X 6

Leg press (quad dominant movement)
315 X 10
335 X 10
355 X 10

Lunges (unilateral movement)
25 X 10
30 X 10
35 X 10

Legs got a LOT stronger since the last time I did these... this was easy.

Cable pullthroughs (posterior chain movement)
50 X 10 X 4

Calf Raises (ehhhh calves)
110 X 15 X 2
140 X 10 X 2

Ab machines 6 sets and also about 4 hours later I did a bodyweight ab routine before I went to bed..

Was an awesome intense workout...!



Oh yeah, also Famous Dave's catered to my workplace and I ate around 4,000 calories yesterday... there is still tons of leftovers so I will have a 2 day cheat day.. ehhh
 
I have sore legs today and it feels great... it must have been from the lunges and the cable pullthroughs since they are exercises I haven't done for a long time... shocked the body!

So my two day cheating binge is overwith... I ate like crap both days, but i'm not worried about it... Just figure I built muscle in the meantime hah.

I am going to do upper body day today..

I would really like to JUST do compound exercises so that I can get the "most bang for my buck" while cutting.

Besides cleans (which I suck at, and can't do at the moment cuz of my arm), anybody got a compound exercise that includes the traps? That would be handy...

SO yeah, am looking forward to getting in there and ripping it up, I love working out!

Also tonight there is tons of people in my town cuz one of the biggest softball tournaments in the country is here over the weekend... I am gonna go out to the bars, which will be very busy and hopefully a lot of fun!

Rock on everyone! Sorry for stealing your line Chillen.. lol.
 
realworksuks said:
Besides cleans (which I suck at, and can't do at the moment cuz of my arm), anybody got a compound exercise that includes the traps? That would be handy...
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Clean and snatch high pulls, deadlifts, power shrugs are all great for the traps. And then there's always the db or bb shrugs.
 
thanks Evo.. I spose I got them covered with deadlifts.

Lower day was good today, did squats, stiff legged deadlifts, lunges, calf raises, and abs... I will write the weights and stuff tommorrow I think, gotta go golfing now!

I put pictures up in the picture thread... I guess I will put them here in the next post..
 
I just finally got the motivation to get serious about cutting for the rest of the summer. I am hoping that putting pictures up will keep me motivated..

SO! I am 180 pounds in the mornings right now, I would like to lose a solid 10 pounds of fat by the time summer is over. If I had to guess my bodyfat I would say it's 15-20%. My waist is about 35 inches.

so, onto the starting pics..! They are somewhat embarrassing..

I use to be this little skinny dude back in January 157 pounds..




Now I am a lot bigger but I gained a good amount of fat with it, I am not regretting it one bit, but it's time to get rid of the extra fat... once I cut this off I am hoping that I will look real good..

Front relaxed



Side relaxed



this is a good picture that shows my bulking progress.. (so you don't think I just gained all fat..)

"Link removed cuz it takes too much damn space and it's annoying to move the horizontal scrollbar!"
 
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Thanks Karky

Yeah, I am serious about cutting now, I will even start running.. haha.

So yesterday I started with squats..

135 X 10
155 X 8
175 X 6
175 X 5
155 X 8

I love squats..

Stiff legged deadlifts
185 X 10
205 X 7
205 X 6

lunges 35 X 10
45 X 10
50 X 6
55 X 5

Lunges are much easier..

Calf raises
100 X 10
120 X 15 X 2
140 X 12

and ab machines...
100 X 20 X 3

other ab machine (crunch thingy)
140 X 20 X 2

then I walked for about 4 hours that day as well.. golf and lawnmowing. I ate about 2600 calories.
 
Karky said:
Running?! OMG you're crazy serious!
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ha, hey, you know running sucks.

Maybe I will get back some of my lost agility in the process tho eh..?
 
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