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

man, losing fat is so easy in the summer.. all I have to do is eat 2500 calories (never hungry with this much), do some cardio and weights, and then play some golf (all of which I enjoy besides cardio :p)

Losing fat is so overrated... people are just too lazy.
 
I completed week one of the prime phase. It's going great.

I found out something pretty tragic the other day though... my gym closes at 9:30 pm M-F during the summers..! So that means I will have to really rush to get in a round of golf and lift. I will go on Sunday for legs so I can take my time there... and with back day I will probably just lift and not play golf.

But I will more than likely just rush into the gym right after work (around 5), pack my post workout shake, and then hit the golf course right after lifting... gotta do what ya gotta do ya know..?
 
So you're in an 8 week mass gaining program and already you're cutting. The only reason you fear fat is because you fear greatness. I really don't understand why you don't use Defranco's "Westside for Skinny Bastards III" 4 day template.

And with your size, there's absolutely no reason in the world to have a day dedicated to arms.
 
evolution said:
So you're in an 8 week mass gaining program and already you're cutting. The only reason you fear fat is because you fear greatness. I really don't understand why you don't use Defranco's "Westside for Skinny Bastards III" 4 day template.

And with your size, there's absolutely no reason in the world to have a day dedicated to arms.
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The prime phase is a deloading phase where we prime our bodies for anabolism... I am just following the program.

So, yeah it's like cutting for 2 weeks but there is more to it than that.

Then during the next 6 weeks it's all bulking. I made great gains last time.

That upper/lower split stuff never did much for me, high volume is what seems to work best for gaining size for me.
 
realworksuks said:
The prime phase is a deloading phase where we prime our bodies for anabolism... I am just following the program.

So, yeah it's like cutting for 2 weeks but there is more to it than that.
Click to expand...

Wait...so you deload and cut and make your body catabolic all at the same time?


Then during the next 6 weeks it's all bulking. I made great gains last time.

That upper/lower split stuff never did much for me, high volume is what seems to work best for gaining size for me.
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What gains in weight and lifts did you make? I think you're confusing volume with frequence. You can have high volume and do an upper/lower split. I guess I'm just stuck with the knowledge that the body recovers after 48-72 hours so why wait an entire week before you hit legs, chest, back, etc again. I guess I'll put it this way...

On your program if you did 20 sets for back (an example), then you can easily do 10 sets on Mon and 10 sets on Thur and have the same volume, but you could keep intensity higher.
 
evolution said:
Wait...so you deload and cut and make your body catabolic all at the same time?
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Yep.. what's so crazy about that?



evolution said:
What gains in weight and lifts did you make?
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I wrote that stuff in the thread where I posted my pictures, they are in the photo gallery.

evolution said:
I think you're confusing volume with frequence. You can have high volume and do an upper/lower split. I guess I'm just stuck with the knowledge that the body recovers after 48-72 hours so why wait an entire week before you hit legs, chest, back, etc again. I guess I'll put it this way...

On your program if you did 20 sets for back (an example), then you can easily do 10 sets on Mon and 10 sets on Thur and have the same volume, but you could keep intensity higher.
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I see what you are saying, and nobody can really explain why this type of training works well because what you are saying seems logical... but every "pro" bodybuilder follows this type of training regimen.

I am guessing you have never tried it because you are knocking it. I love this type of training.

I dunno, one way to try to explain it is you put a lot of microtrauma on the muscles and that causes growth... so 15 sets on one day causes more growth then 3 sets on 5 days.....? I dunno, but it seems to work well for me.



EDIT: What I should have said is... with upper/lower splits you can't really do much more than 4-5 sets per bodypart... at least with upper body.
 
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Hey, I have my computer over at my buddies house so that we can play games together and have a never ending lan party... :) So that's why I haven't been around the forums.

Everything has been going great, one more workout left in the prime phase then I am going to start the blast phase and hopefully explode! Can't wait to gain some more muscles.
 
Last workout of the prime phase today then I will start the blast tommorrow. I am looking forward to not resticting my calories as much.

Since I was in a defecit almost all of these days I loosened up on the carb timing. I still watched it and mostly seperated my meals into carb/protein and protein/fat, but I ate a lot more carbs than I usually do and kept the fat lower instead.... mainly because I started an 8-5 job and bringing a sandwich requires a lot less work than bringing a few steaks and etc..

I still lost some weight though, I woke up at 174 pounds this morning, so I lost about 3-4 pounds during these two weeks.... I would guess at least 2 pounds is just from cycling off creatine and another 1-2 is from more water weight/less food being eaten.... so the actual amount of fat I estimate I lost is anywhere from .5-2 pounds. Probably about 1 pound tho.
 
first workout of the blast was pretty huge, feels great to be doing this kind of training again. Here it is:

DB chest press
75 X 8
80 X 5
75 X 8
75 X 9

DB incline press
55 X 10
65 X 6
60 X 10
60 X 11

DB Flat bench pec fly's
35 X 10
40 X 6
35 X 10
35 X 10

Standing calf raises
255 X 10
275 X 6
255 X 9
255 X 10

lying calf raises (on leg press)
120 X 14
130 X 14
130 X 16
130 X 18
130 X 20

Lying calf raises (leg sled)
4 plates X 20
6 plates X 12

Was a great workout... hoping to put on another 5 pounds of muscle or more..
 
I got a YMCA membership too. There's one about a half hour's walk from where I live, so that's what I'm doing now. I thought it would suck in there, but the facilities are actually quite nice, and barely used, even at peak times.

Anyway, rock on. Saw your last progress pics. Lookin' real beefy.
 
[Focus] said:
I got a YMCA membership too. There's one about a half hour's walk from where I live, so that's what I'm doing now. I thought it would suck in there, but the facilities are actually quite nice, and barely used, even at peak times.

Anyway, rock on. Saw your last progress pics. Lookin' real beefy.
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The Y I am at is completely packed at peak times.. lucky!

But yeah, they have a good weight room.

And thanks for the compliment man!
 
This is my workout from yesterday… back day. I had a tee time in two hours so I tried to go fast with everything, but I barely fit everything in… would have liked to do more abs.

Deadlifts
200 X 8
230 X 4
200 X 10

Weighted pull-ups
Belt + 20 X 10
30 X 6 (slow controlled reps)
20 X 9
20 X 8
BW X 12

Standing pulldowns (this is a lat width exercise… you go up to a lat pulldown and step away from it, grab the bar while standing, arch your back, chest up, and pull the bar towards your waist keeping your arms straight)
45 X 10
45 X 10
45 X 10
45 X 10
45 X 10

Bent over barbell rows
95 X 10
115 X 6
105 X 10
105 X 10
105 X 10

Seated low row
100 X 10
130 X 6
120 X 10
120 X 10
120 X 10

ALSO: (I added some more stuff for arms)

BB bicep curls
85 X 10
85 X 10
85 X 10

Tricep pressdown
90 X 10
90 X 8
80 X 12

Cable machine ab pulldown/crunch
110 X 25
130 X 15

Then I rushed to the golf course and was 4 minutes late… ha. Was lots of fun though. Four people including me went golfing...

I have a lifting partner for the summer, it’s cool to have a friend to lift with.
 
I got my shoulder day in yesterday, I did cleans, military press, seated shoulder press, side lateral raises, rear delts, and shrugs..

Then today I did arms, db bicep curls seated on an incline bench, skullcrushers, BB bicep curls (these rule) tricep pressdowns, and the wrist rope for forearms.

Both were awesome workouts... tommorrow is leg day.
 
Leg day was mass today:

Squats
155 X 8
175 X 5 (heavy set)
155 X 8
155 X 8

Leg Sled
6 plates X 10
same
same

Stiff Leg Deadlifts
195 X 10
same
same

Leg Curls
95 X 10
95 X 10
100 X 8
100 X 8
100 X 8

Leg Extensions
170 X 10
170 X 12
175 X 12
175 X 12
175 X 13

And abs..

Walking up the stairs leaving the building after the workout was over I could definitely tell it was leg day :)

I want tank like legs!:SaiyanSmilie_anim:
 
RealWork seeing some Real Results. If you don't mind me asking, and if you do then I don't mind hearing no, can you update on these stats:
MAY 3rd, 2008
my stats are:

22 year old Male
170 pounds
5 feet 8.5 inches tall

MEASUREMENTS IN INCHES:
Waist 33.5
hips 34.5
chest 36.5
neck 14
right arm 14 flex 13 cold
left arm 13 cold 14 flex
right quad (one hand length from knee) 18.5
left quad 18.5
Click to expand...

I want to see how this bulk cycle has affected you to determine whether or not to adapt a similar routine for myself once I begin this phase.

Either way, Cheers on your success you look like a beast. (especially considering your girlish figure 3 months ago :p)
 
New Stats

Dry said:
RealWork seeing some Real Results. If you don't mind me asking, and if you do then I don't mind hearing no, can you update on these stats:


I want to see how this bulk cycle has affected you to determine whether or not to adapt a similar routine for myself once I begin this phase.

Either way, Cheers on your success you look like a beast. (especially considering your girlish figure 3 months ago :p)
Click to expand...

sure... so my old stats were:

"
MARCH 3rd, 2008

22 year old Male
170 pounds
5 feet 8.5 inches tall

MEASUREMENTS IN INCHES:
Waist 33.5
hips 34.5
chest 36.5
neck 14
right arm 14 flex 13 cold
left arm 13 cold 14 flex
right quad (one hand length from knee) 18.5
left quad 18.5"

NEW STATS
All measurements are cold (no pump)

180 pounds

Waist 33.75 + .25 inches
hips 34.5 same
chest 39 (cold, no flex) +2.5 inches
neck 15.5 + 1.5 inches
arms 14.75 cold 15.25 flex + 1.25 inches
Quad (one hand length from knee) 20 + 1.5 inches


was interesting for me to see my updates too because I haven't kept an eye on any of my measurements except my waist and arms
 
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You also didn't post your updated height and age!

Thanks, those seem like very good results, keep it up.
 
Chest day was awesome last night! Huuuuge pump.

DB bench press
75's X 10
85's X 5 (heavy set)
80 X 8
70 X 10 (was going for 12-15 but just couldn't make it)

DB incline press
60 X 11
70 X 6 (heavy set)
65 X 10
60 X 12

Pec Fly's
35's X 10
35 X 10

at this point I decided to scrap the pec fly's and add in cable crossovers... I think they are a better exercise and I don't know why I didn't choose them right away..

Cable Crossovers
40 X 10
40 X 10
30 X 15

Standing calf raises
260 X 10
210 X 10
260 X 8
260 X 6
260 X 6

Calves weren't feeling it on those yesterday.. back was hurting a bit.

Lying calf raises
130 X 10
140 X 12
140 X 10
140 X 10
100 X 25 (phew... calves were smoked)

Thoughts:

I like using the DB's for the chest exercises except for two reasons... First, I need a spotter when using them because it's hard to get yourself set up for the first rep... in other words, who starts a heavy bench press with the barbell on their chest? Nobody, they start with their arms fully extended.

Two: The least you can increase weight is 10 pounds compared to 5 pounds with a barbell.


It was an awesome workout though, biggest pump I have ever had in my calves.

Back day tonight!
 
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Back day was yesterday.. I took two caffeine pills before I went in, before I got to the gym they kicked in and I was just totally ready to lift some weight.. I could hardly contain myself while driving to the gym.

When I got in there the caffeine helped me demolish the toughest two exercises on back day, deadlifts and weighted pullups... after they were over though I think I "crashed" I felt like ****, and felt like puking.

I kept going anyway though.. here was the workout:

Deadlifts
210 X 10 (peanuts)
240 X 6 (heavy set, was easy)
210 X 10

Weighted Pullups
22.5 X 10
32.5 X 6
22.5 X 9 (chins this time)
22.5 X 8 (chins again)
BW X 12

Standing lat pulldown
45 X 10
50 X 8
45 X 10
50 X 8
40 X 15

Bent over BB row
95 X 10
120 X 6
110 X 10
110 X 8
110 X 8

T bar Row
35 X 10
40 X 10
45 X 10
50 X 10
55 X 10

Ab cable pulldowns
130 X 25
140 X 15
150 X 10
140 X 20
130 X 25



Thoughts:
I had never done T bar row's before but I did them instead of seated rowing this time... I kinda like em I spose.

I learned not to use more than one caffeine pill... it was great having that intensity and rage I guess for the deadlifts and pullups, but the crash afterwards sucked. My workouts take too long to use two caffeine pills.... that workout took me just about 2 hours.
 
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