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

Karky said:
yeah, I remember when I was done with high school I felt the same way. I had a lot of good friends, but most of them were just "school friends" so as we said "hi, cya later, let's get together some time, stay in touch.." etc I knew it wouldn't happen. Sorta sad really, but then life moves on.
Click to expand...

Yep, that's all ya can do is just move on, oh well.

Shee, I got a call from my supervisor at the place I will work this summer and he got me up to $11 per hour, i'm excited about that, that's like $22,000 per year, not terrible for a starting job out of college, an it's just an internship too.


Uh, in other news I was in the gym today and there was only 3 guys in there at the time... and all of them were bigger than me! Which isn't surprising cuz i'm not really that big at all... but I don't think any of you understand how badly I want to be big... my ambition is just huge right now.
 
Aight, was arm day today. I wasn't very excited to get in there because I like starting off with a big movement. I feel like such an idiot walking in there and starting with bicep curls... haha.

So I started off with some pullups and then went and did some calves, I really want to work on my calves because they suck... so I will do them twice a week.

I am definitely getting stronger, I upped the weight again... here's the workout.

Sitting bicep curls:
35 X 10
40 X 5
35 X 10
35 X 10
35 X 10

damn... what a huge freaking pump, after the first set my biceps were ready to explode already.

Skullcrushers
Twisty Bar plus 25 X 10
25 X 10
25 X 10
27.5 X 9
27.5 X 10

I upped the weight here and maintained perfect form.

Preacher Curls:
Twisty bar plus 27.5 X 8
27.5 X 8
27.5 X 8
27.5 X 8

This was very tough, I upped the weight here too, phew.

Hammer Curls:
25 X 10
30 X 10
35 X 10

Tricep Pressdowns:
130 X 10
135 X 10
140 X 10
145 X 10 (rest-pause was used)
145 X 10 (yep)

And some wrist curls too.

Was a good workout but I am feeling smallish lately, I can't imagine that I am losing muscle, but maybe I am losing some fat... I know fat makes ya look bigger..... haha
 
hey everyone, how's it going?

Today I just went into the weight room and mainly just winged it... I ate a bunch of carbs before going in and did a ton of exercises.

My knees are still sore, I could have squatted and stuff... but I know my knees would have been sore as hell afterwards, I just want them to heal, so I didn't do legs today like I usually do.

I really wanted to do deadlifts, so that's what I started with...

Deadlifts
175 X 8
185 X 8
220 X 6
190 X 8
190 X 10

Form was good

Wide grip pullups
BW X 10
Bw X 10
Bw X 10
bw X 10

wide grip is a lot harder than medium grip...

DB Chest Press
60 X 10
70 X 10
75 X 10
80 X 0

Tried to get the eighties up but for some reason they felt way heavier than the 75's, I couldn't get up the initial rep... If I could have just gotten the initial rep it would have been fine...

Who tries to do their bench press starting from their chest? haha, someone needs to make some kind of contraption to allow you to start with dumbells at the top..... do ya know what I mean?

When I do my bench press obviously I don't start with 225 resting on my chest and try to push it up from there... nope. ehhh anyway..


Standing DB shoulder press
35 X 10
40 X 10 (shoulder hurt, dropped weight down)
35 X 10

Seated Rowing
115 X 10
145 X 10
145 X 10
145 X 10
145 X 10

Bent arm pullovers
twisty bar plus 25's X 10
same
same

Shrugs
80 X 8
80 X 8
80 X 13
80 X 7


So yeah, it was kinda fun to go in there and wing it, but I wish my legs would have been fine so I could have done some squats etc.
 
DAAAAANG WHAT A BEAST!
nice db bench pressing! wow that blows me out of the water! great pushing man!!!
nice pullups tooo! great!
 
Proteinboy said:
DAAAAANG WHAT A BEAST!
nice db bench pressing! wow that blows me out of the water! great pushing man!!!
nice pullups tooo! great!
Click to expand...

Thanks for the compliment brotha


Well, my shoulder isn't in great shape but I still managed to get a big workout in. Little too big maybe... took like 3 hours almost.

Deadlifts:
190 X 8
225 X 4
195 X 8
195 X 8

Wide Grip pullups
BW X 10
BW X 10
(put a 10 pd dumbell between my feet) X 7
same X 10

standing pulldowns (it's a lat exercise.. look like a tricep pressdown except you are further from the bar and your arms are straight)
100 X 8
85 X 10
85 X 10
100 X 12

My first time doing that exercise, a big guy showed it to me today..

Squat (my knees are still not in great shape so I did them real light just to see how they feel tommorrow)
95 X 9
95 X 11
95 X 10

Seated Rows:
120 X 10
150 X 10
150 X 10
150 X 10
155 X 10

DB bench press (used very light weight just to see how my shoulder felt, it was practically pain free)
35 X 10
40 X 10
35 X 10

Calf Raises
225 X 10
275 X 10
295 x 10
295 x 10
295 X 10
295 x 10

Skull Crushers
25 X 10
25 X 10
25 X 8
27.5 X 7

Shrugs
70 X 10
75 X 10
75 X 10
75 X 10

Had good pauses at the top for about 3-5 seconds.

Barbell Bicep Curls
10 X 10
15 X 10
15 X 10
15 X 10


Then I came home and did some ab work too..



If you guys haven't tried barbell bicep curls I highly recommend giving them a shot! I haven't tried them before and it really REALLY works the biceps and forearms... it felt great.

I took a caffeine pill before I went into the gym, the first 30 minutes or so of the workout I just felt $$$$ty, then it must have kicked in and I felt great and wanted to dominate. So I recommend trying those too, only cost 5 dollars for 100 servings and it's only as strong as one cup of coffee.

I made an appointment to see a doctor too, this Wednesday..
 
I had another really big workout very similar to the one yesterday, just upped the weights in most lifts by a tad...

Man, after that workout I just felt lightheaded and really ^^^^ty, worked too hard I think.

SO! I am going to reward myself with a day off tommorrow.

It is my last day of school EVER, I am graduating..

So I have about three weeks where I will be totally at peace, taking a trip to Lake Tahoe with some friends... relaxing, playing games, etc.

THEN I will have to work nonstop for about 50 years, then death shortly after... such is life :p
 
my last final exam went well, I am certain I did well enough to at least keep my current grade.

I walked outta that school, the wind was blowing softly, you couldn't feel the temperature at all because it was just right... lots of people were outside looking all happy because they were done... talking and laughing, I took the long walk out to my car... man it was so peaceful.

Looked back to the school and just felt a huge amount of peace and relief..

now I am going to take it easy... kick my feet up and play some video games :cool:
 
Thanks Karky and NBS.. don't look forward to it too much though! Cherish those college years, they are a great part of life! I will miss em'

I just had to go out and celebrate last night :D I didn't do any partying like the entire time I was up here, how responsible huh? Ha, no, more like I just didn't know many people.

But I called up the three people that I do know and we went over to a strip club, lol. It was really hilarious and really fun too. It was just such an awesome night, had no worries on my mind at all. I paid for a lap dance, that was interesting... haha.. Then there was this really awesome Mexican dude there that I met when I was watching my buddy play some blackjack. The mexican dude bought me into the blackjack game with five bucks and he was like a good luck charm, I was just getting cards like cccccrazy... ended up cashing out with $42, it was so much fun.

I was the designated driver so I stayed away from the alcohol, I don't like alcohol anyway. When the club closed at around 2:00 we went to another friends get-together and me and my friends had a shot, it tasted so good that I had two, haha... i'm such a lightweight I got tipsy off of it :yelrotflmao: I have no tolerance for alcohol built up... haven't drank hardly at all in my life... but by the time we left I was completely over it.

So yeah, great way to end my last day up here, finally went out and acted like a college student...:jump1:
 
I am really looking forward to getting back on my bodybuilder routine... once I get back from my trip I am definitely going to do another cycle of this.

Not making very good gains from my huge total body training workouts.

That's what I did today too, it was like a 3 hour workout including my warmups...

I worked my shoulders AND legs, so I am getting healed. Did those shoulder strengthening exercises and those felt great, I think I will start every workout with that as a warm up for the shoulders..
 
today was the last day my gym was open for the summer.. I did my full body routine and afterwards about ten of us had a BBQ outside the gym. It was an awesome time and a great end to all of the awesome experiences I had at that gym... met a lot of really cool people.

Now I am moving outta my apartment tommorrow and going back home.
 
Back at home, worked out at my old junky gym... they don't even have a full size dumbell...

Tommorrow I am going to get a membership at the YMCA...
 
I got my YMCA membership! They have a very good weight room in there, there isn't a single piece of equipment missing that I would need. Plenty of barbells, dumbells up to 120 pounds, various benches... the only problem would be just one squat rack... but each time I have been in there, twice now, I have been the only one using it so it's not a big deal.

Today I did 5 sets of squats, 3 sets of stiff legged deadlifts, 5 sets of leg extensions and curls, and 5 sets of calf raises... my legs are smoked.

My vacation starts tommorrow so I am going to burn out.. I will go back in there tonight and do 5 sets of weighted pullups, db bench press, db shoulder press, seated rowing...... and I will see if I have enough time to do shrugs, bb curls and skullcrushers.

Gotta sit here and recover then I am planning on hitting it again at about 8:00. After that I will be done for 9 days.
 
well, long story short, my buddy's car got stolen while he was working at papa john's... he went inside to grab a pizza and came out and saw a guy driving off with his car. He tried to get enough money together to go on the trip but couldn't do it, so he couldn't go. I would have only known one other person, and they were really cramming a bunch of people tightly in a vehicle.. so yeah, I didn't go either.

Oh well though, the trip would have been very uncomfortable and I don't think I would have had a very fun time.


Plus! I don't have to eat the garbage junky carbs that they will no doubt eat all the time. :p
 
My break has ended, my shoulder feels great, my knees are a bit sore but I won't be working legs until Friday or Saturday... so I should be good!

I am restarting my STS program today... I hope I get as good of gains as last time!
 
Last edited:
I have been doing the program, did chest/calves monday, back tuesday, and shoulders today.

I have been doing cardio each time on an elliptical machine... I started at 20 minutes tuesday and bumped it up to 25 minutes today on level 12.

I will increase the level to 13 next time and up the time to 30.

During the prime phase we focus on deloading and burning off a couple pounds of fat... so that's what I am doing.

I am unhappy with the amount of fat that I have right now so I hope that I can lose a couple pounds of pure fat... so far it seems highly likely.. been keeping track of the calories and etc.
 
You must log in or register to reply here.
Back
Top