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

That is very different from what I think mreik is picturing, which is sort of like this or a T-bar row which is more like this.

And yeah, getting results takes time and may not happen if you're constantly switching back and forth. Hence the joke about hypocrisy, since I've evidenced quite a lot of impatience myself.
 
That is very different from what I think mreik is picturing, which is sort of like this or a T-bar row which is more like this.

And yeah, getting results takes time and may not happen if you're constantly switching back and forth. Hence the joke about hypocrisy, since I've evidenced quite a lot of impatience myself.


From now on i'll call it a seated row, cuz I spose that's what it is.

And true.
 
Yep. But being patient is so hard, haha. Last night I was reading a really great old article on 'periodization, muscle synthesis, and the importance of applying the scientific method' that I was totally gonna share with you but I seem to have lost it. -_-
 
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Yep. But being patient is so hard, haha. Last night I was reading a really great old article on periodization, muscle synthesis, and proper use of the scientific method that I was totally gonna share with you but I seem to have lost it. -_-

Being patient is hard..

I think I have been pretty patient with my slow muscle development... but! I always want to cut when my gut sticks out.

I think I am just going to not have my bodyfat tested at all during this program so that my mind won't get in the way and want to cut.

Definitely going to go all out with this program and not think about cutting one bit for the next 8 weeks.

Getting some damn muscle is my main priority anyway!

and drat! About that article.. hah, let me know if you find it.
 
I think I am just going to not have my bodyfat tested at all during this program so that my mind won't get in the way and want to cut.

Definitely going to go all out with this program and not think about cutting one bit for the next 8 weeks.

Sounds like a good plan to me. And I'm going to flat-out ignore what my scale says and be content in the knowledge that there is very little more I can do. For at least... two hours. :p
 
Sounds like a good plan to me. And I'm going to flat-out ignore what my scale says and be content in the knowledge that there is very little more I can do. For at least... two hours. :p

Heh, good plan. Are you stuck at work and can't do any exercise or something? :)
 
Here is my diet for the day... can you guys comment?

During this 2 week prime phase we are intentionally creating a catabolic environment. We reduce high GI carbs and saturated fats... also we drop all fast acting anabolic supplements.. which for me are creatine and BCAA's.

Ronnie states:

* * The lesson to learn here is it takes a controlled catabolic environment to create an anabolic environment.* *

So here is my diet:

10:00 (woke up late) 4 egg whites 1.25 servings oatmeal, 2 tablespoons milled flax seed.

12:30 - 1:20 workout

1: 30 Post workout: ON 100% whey gold standard, .75 servings oatmeal, banana

4:00 12 oz alaskan pollosk, 1/4 head of cabbage, half a serving of almonds (11) 2 fish oil caplets, multivitamin

6:45 1 slice of whole wheat bread, 6 oz deli oven roasted chicken breast, 3 egg whites

9:30 1/3 head of cauliflower, about 2 servings of south beach diet ranch dressing (omega 3's, healthier than regular ranch)

12:30 1 serving of natural peanut butter.

leaving me at:

grams cals %total
Total: Calories 2073
Fat: 64 578 29%
Sat: 9 79 4%
Poly: 8 73 4%
Mono: 20 184 9%
Carbs: 164 505 26%
Fiber: 38 0 0%
Protein: 221 884 45%
Alcohol: 0 0 0%
 
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It's my birthday today! I'm 22 years old :beerchug:

I celebrated with some shoulder presses, shrugs, and other shoulder work... :cool:

Here is my weight training for the day:

DB sitting shoulder press:
warm up 20 X 15, 25 X 10, 30 X 6

work:
35 X 15

Side lateral raises
5 X 10
8 X 6

work:
12 X 15

Rear delt machine
25 X 15

work:
45X 15

Shrugs:
30 X 15
35 X 15

Work:
70 X 15

Thoughts:

I am not use to working in this 12-15 rep range so I wasn't sure what I was capable of... this was another easy workout and I need to up the weights a lot next time... all the lifts were too easy.
 
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Welcome to Club 22. Bitch. :D I think I went to that same party! Hahaha.

Diet looks fine. Nice and clean.

Re: the lifts, what you can do for 12-15 isn't necessarily gonna be significantly less. But I suppose you already figured that out, haha. Experimenting is fun right. :p

Percentage1RM.png
Might be helpful. I would only go down about 15-20%'ish of your 1RM for similar exercises and see how that treats ya.
 
yeah, i'll have to push myself harder.. good thing I figured that out now. I guess one of the few lifts that I know my limits in all rep ranges is the bench press.

Birthday party was great, my grandparents came into town (i'm not even sure if they knew it was my b-day... they never said happy b-day or anything.. haha) but we went out to eat at a steak buffet. I ate quite a lot! That was at about 5:30. Then me and a buddy went to Paradiso at around 10:30, I had the carne asada and a bunch of chips (I had about 2 baskets of chips, I figured what the hell, I can cheat on my birthday), I took home half my meal, though.

It was fun.

Today is an off day from weight training. Tommorrow I am going to get my arm day in and then saturday is legs.
 
just wizzed by reading some of your log, noticed your daily totals were around 2000 calories on a bulk? are you sure thats enough? i would say bump that up and then you can start gaining weight..i doubt you gain at 2000 looking at your stats
 
just wizzed by reading some of your log, noticed your daily totals were around 2000 calories on a bulk? are you sure thats enough? i would say bump that up and then you can start gaining weight..i doubt you gain at 2000 looking at your stats

aye true, it's an eight week program divided into 3 phases.

I am in the first phase where we create a controlled catabolic state. The author of the program suggests going into a calorie defecit, losing a 1-2 pounds of fat, and doing some cardio.... along with lowering intake of saturated fats and high GI carbs.

After this two week phase is over I will be eating like a monster... don't you worry:beerchug:

Even though the past two days I have been eating like a king anyway.. went out to eat twice for my birthday and then went to another buffet today... haha. I will get back on track tommorrow, though.
 
Today's weight training went well. Huge pump in my arms after only the first work set!

Here is it:

seated DB curls (45 degree angle)
warm up:
15 X 15
20 X 6
25 X 6

Work:
30 X 12 (this felt perfect, perfect weight)

Preacher curls with twisty bar:
15's on each side X 12

Work:
20's X 5 (had to stop the set because I couldn't get 12-15 reps)
15's X 20 (a bit too light then, so I will add 2.5's next time)

Hammer Curls:
15 X 15

Work:
25 X 20 (need to add weight)

Lying tricep extensions with twisty bar:
10's X 12
10 X 8

work:
20 X 15 (this was a pretty good weight, I think I can up it by 2.5's next time)

Tricep pushdowns
40 X 12

Work:
100 X 15 (form wasn't very solid)

After I was done with all of this I ran on the elliptical for 18 minutes at a HR of 130.

Thoughts

This was an excellent session, felt great getting the pump so early on. I felt pretty worked with this low volume, I am looking forward to when I up the volume... that'll be huge.

My weights were just about spot on this time and I pushed myself harder.
 
I've gotten a bit lazy recording my workouts online.. ha.

I am still keeping a log in a notebook that I bring with me... it's a really good idea to track workouts, always try to improve SOMETHING each training session.

Some highlights I spose:

I did bench press 170 X 12, if I would have had a spotter I know I could have gotten at least one more, but I figured I better put it back because I didn't want to be laying there with that weight on me.... ha. I always have a spotter but, meh, not that time.

And today I did deadlifts 175 X 15, this really worked out my back a lot, felt great.
 
Had another great workout today. Was arm day today.

It's really great, I went up in all of my lifts in one way or another. It is really great tracking workouts like this and trying to improve every time you are in the gym.

Before I would basically just lift the same damn weight every session, occasionally upping it when it was too easy... but now I force myself to improve every time, I love it... and it's great feeling the results.

I am only three days away from the blast portion of the program where I will be increasing the volume a lot and also increasing food a lot too.

I haven't been doing a very great job during the prime, though, with regards to the nutrition. I am suppose to be in a calorie defecit, do cardio, and avoid saturated fats and high GI carbs.

I am doing a good job in all of the above areas except the calorie defecit, I am just NOT in the mood for losing weight right now and I hate restricting calories. So I have still been eating in a surplus mostly every day. My goal is mass right now!

I bought some supplements yesterday, bought 7 pounds of protein, 5 whey and 2 casein, I haven't ever tried casein so I am looking forward to using it. I also bought some NO Shotgun, one of those nitrous oxide products.... I am not expecting much from it but I want to see what it's like anyway.

kind of off topic:

For some reason I started getting headaches about three days ago, I wake up in the middle of the night and ugh. I don't know what's causing it, but I decided to stop chewing gum for a while, maybe it's the aspartame.
 
LOL, nice pic man. hahah.

I am glad I am getting results too... I think so much of it has to do with just tracking my workouts and constantly trying to improve things.

I've already eaten 3300 calories today and still have at least two more meals to go.... I fail at being catabolic right now :p
 
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