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

I started the second phase of the program today... the high volume blast phase.

I decided to get my bodyfat checked after all today. I gained 3 pounds of fat this time in 3 weeks. That's just crazy, it usually would have taken me 3 months to gain that much fat but it only took 3 weeks this time. Kinda depressing, but I guess I was just eating way too much. I think when I got off the keto diet 3 weeks ago that I gained a lot of fat back right away there too... started eating carbs too quickly I think. So, I am at 11.3% according to the tests now. I'll watch my calories a little more from now on.. I wasn't even recording what I ate for most of these last 3 weeks... and since I was doing very low volume training I didn't gain any muscle like at all.

Ok, so enough of that, my workout was awesome today!

excluding warm ups:

Bench 175 X 10
195 X 4
Bench 175 X 10
Bench 175 X 8
165 X 8 (was going for at least 12 but ran out of gas)

DB pec fly's
30 X 10
30 X 8
30 X 8
30 X 7
25 X 10

Was wiped after this chest workout, huge pump.

Smith machine calf raises
185 X 10
235 X 10
220 X 10
225 X 10
225 X 10

Was trying to find a weight that worked well, I will probably just keep increasing it 5 pounds each week from here.

Leg press calf raises
100 x 10
130 X 10
145 X 10
145 X 10
160 X 8

This is a really awkward way to work your calves, it's not a leg sled, but a really odd leg press machine, it doesn't work well at all but I can't think of another angle to hit my calves at...so I dunno.

This workout was awesome though, I was digging real deep on those last sets of the pec fly's and bench press.
 
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dooood your bech is teh 1337! (thats good)
im ganna ketch up with you! just wait! :]]]
i had a gr8 workout today too. cheers
dancing-1.gif


and nice; your finally on the eating and volume phase! im going to have to start eating MOAR now too bc im staying the same weight LOL wups and i thought i was eating 2 much hahah
lets pile up on the milk eh?
 
Proteinboy said:
dooood your bech is teh 1337! (thats good)
im ganna ketch up with you! just wait! :]]]
i had a gr8 workout today too. cheers
dancing-1.gif


and nice; your finally on the eating and volume phase! im going to have to start eating MOAR now too bc im staying the same weight LOL wups and i thought i was eating 2 much hahah
lets pile up on the milk eh?
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Thanks man, bench has always been my best lift. Someday I want to be able to squat more than I can bench though!
 
So today was an awesome workout, I can finally see why people don't recommend deadlifts and squats in the same workout. I never have lifted as heavy as I have on the deadlift before.

So here's the workout!

Back day

Deadlifts
190 X 8
225 X 4 (heavy set)
185 X 7

Damn, this was freaking awesome, kicked my ass!

Pullups
8
7 (heavy set) wore the belt with a chain on it for added weight, will start adding weight every week
8
8
8

Bent arm pullovers
Twisty bar plus 27.5 on each side X 8
32.5 X 4 (heavy set)
30 X 6
27.5 X 8
27.5 X 7

I don't understand these... I can't feel them working my back at all. Feels more tricep, but not much there either.

Bent over rows
100 X 10
120 X 5 (heavy set)
105 X 8
110 X 6
110 X 7

Was having trouble keeping my lower back arched.. kept seeing it round.

"seated compound rows"
150 X 10
150 X 10
160 X 8
 
haha thats really wierd for me to think trying to bench what i squat >< theres NO WAY i could do that hahah
how is your upper so much stronger than lower?
 
oh, nice workout; i just saw you posted. good stuff good stuff. tape yourself bent over rowing. haha i never realized i had been doing it wrong for like 6 months when i was a n00b XD i didnt get it either until i started doing it right!
nice pulling on pullups
 
Proteinboy said:
oh, nice workout; i just saw you posted. good stuff good stuff. tape yourself bent over rowing. haha i never realized i had been doing it wrong for like 6 months when i was a n00b XD i didnt get it either until i started doing it right!
nice pulling on pullups
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Thanks man, I know how to do the bent over rows, I just sometimes have trouble keeping my back arched with the heavier weights. I will try to get a video soon though just to make sure I am alright with them. When I use a twisty bar I can do them fine... so maybe I should start using one of those instead of a barbell.

With the barbell it feels pretty awkward, I dunno.

The exercise I don't get was the bent arm pullovers..... I just don't feel that doing anything at all. I use a twisty bar for it. I think i'll get a video of both of those lifts tommorrow.
 
Proteinboy said:
haha thats really wierd for me to think trying to bench what i squat >< theres NO WAY i could do that hahah
how is your upper so much stronger than lower?
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Probably due to the fact that in middle school and high school I focused on my upper body. Some of my friends didn't do legs at all! haha, but I definitely still did legs, just didn't care as much about them.

I've changed now, though. My legs are my priority actually.
 
Today's workout really fried my shoulders.

here is it:

Seated DB shoulder press
45's X 10 (felt great!)
55 X 4 (heavy set, got some help on the 3rd and 4th reps)
45 X 8
45 X 8
35 X 12

This was damn great, pretty much maximal effort... awesome! Will be tough to improve this next time.

Unilateral side lateral dumbell raises
15's X 10
20's X 4 (cheated like hell to get these up, wish we had 17.5's)
15 X 12
15 X 10
20 X 2 and 15 X 10

Man, I wish we had 17.5's here, I can do the 15's easy but I can't get the 20's.

Rear Delt machine
50 X 10 (good form)
55 X 10 (poor form on last few reps)
50 X 10 (poor form on reps 7-10)

Standing Dumbell shoulder shrugs
80's X 10
80 X 10
80 X 10 (left hand's grip started to slip right around here...)
80 X 10
80 X 10

Damn, if not for my left hand's grip this would have been easier, but it kept wanting to slip.


This was a huge shoulder workout, definitely never done this much work just for the shoulders. After the seated DB presses my shoulders were already really worked, after the first set of the lateral raises they were fried.
 
Well if this workout won't make my arms grow I don't know what will. Today was arm day and I have never done this much work for my arms in a single session ever.

Here's the workout:

seated DB curls on a 45 degree angle incline bench
35 X 8
40 X 2 (couldn't finish any more) 35 X 6
35 X 6
30 X 10

Preacher Curls
Twisty bar plus 22.5 on each side X 8
same X 8
same X 8
same X 8

Standing Hammer Curls
40 X 2, meh, dropped to 35 X 6
35 X 8
35 X 7

tricep presses with twisty bar lying on bench
twisty bar plus 25 on each side X 8
same X 8
same X 4 and failed, dropped weight to 20's on each side and did 10
22.5's X 8
22.5's X 8

Tricep pressdown on cable machine
110 X 10
115 X 8
115 X 9
115 X 8
115 X 9

Man, what a huge pump today. I improved on all of my lifts from last time and it was just a great, huge workout. I am looking forward to leg day tommorrow. I got my new supplements today so I am going to see what my NO product does for my workout.
 
damnit, I posted my leg workout yesterday but my ****ty internet must have messed it up.

Hmph, I saved it on my computer at home so I will post it when I get back on Monday.
 
here is my workout from last Friday, this is the post that was lost:

"Today’s workout was awesome, first time using a NO product and from what I can tell there was no difference, I didn’t notice anything… but I did only use half a scoop. I will try using it again probably on back day.

Anyway here it is:

Squat
115 X 10 (easy baby!)
140 X 6 (much tougher)
125 X 8
125 X 8
130 X 10 (all in the mind baby, all in the mind)

Leg Extensions
120 X 12
130 X 12
140 X 10
150 X 10
150 X 10

Last few reps on the 150’s weren’t full range of motion, ran out of gas.

Stiff Legged Deadlifts
165 X 10
175 X 10
175 X 8

Man, this put enormous pressure on my back, I bet it was rounding… I will have to get a video of that ASAP. Do you guys feel lots of pressure on your back with that lift?

Lying leg curls
70 X 9
80 X 6
70 X 9
70 X 10
60 X 15

Workout was great, definitely felt my quads getting worked, not as much with the hams though. I expect some results with this type of workout for legs. I think they will come.

Next time I will up the weight on the squats for sure, and try to improve everything else in some way as well.

Light weight baby!"
 
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Today’s workout was pretty mass, got some nice improvements on my bench. Here it is:

Bench Press:
180 X 8
200 X 4
180 X 9
180 X 6
160 X 12

Pec Fly’s
30 X 10
30 X 10
30 X 9
30 X 7
25 X 11

Standing Calf raises
235 X 10
235 X 10
235 X 10
235 X 10
235 X 10

Seated Calf Raises
150 X 10
150 X 12
155 X 15
160 X 12
160 X 12


I know I can up the weight on the bench press to 185, but I might have to stay there for a while. I will try to use 35’s on the pec fly’s next time and I can up the weights for the calf raises.

I ate like a fatass over Easter and after my post workout shake I weighed 182! That’s pretty bad considering I was only 173 on Friday after my workout.
 
Back day today. Definitely my most intense day of the week.

It was a great workout, huge pump, lifts improved from last time a lot. I am not sure if that had anything to do with using a full scoop of NO Shotgun, I never even thought about that until I was halfway through the workout that maybe it was helping me.

Here is the workout:

Deadlifts
195 X 10
235 X 6
195 X 10

Wow, my lower back was pumped up! It was painful to even bend over after I was done. I will take a video of myself doing a heavy deadlift this Friday and see if I am doing it correctly.

Weighted pullups
belt plus 5 X 10
belt plus 10 X 7
belt plus 5 X 8
belt plus 5 X 8
belt plus 5 X 8

I have never done weighted pullups before for straight sets, so this was great. I know I can keep upping this for a while, will add 2.5 each week until the end.

Pullovers
twisty bar plus 20 X 10
twisty bar plus 22.5 X 10
twisty bar plus 22.5 X 10
twisty bar plus 22.5 X 10
twisty bar plus 22.5 X 8

I think I got the form down on this lift finally...

Bent over barbell rows
105 X 10
125 X 6
105 X 10
105 X 8
95 X 15

I was suppose to do only 3 sets but I forgot until I was done with the workout.

Compound Rows
160 X 10
160 X 10
160 X 10

Ab work (bunch of crunches, reverse crunches, ab wheel, etc.)

Great workout, I am definitely getting bigger. I measured my arm after my workout and it was 14.75 inches... that could also have something to do with being pumped up and from NO Shotgun. So far I love the program. It's great trying to constantly improve something each workout, shoulder day tommorrow.
 
Keep it up RWS......Your ROCKEN.......as always and expected.....

Checken' in on the brotha and got caught up on your log.....

Consistency. And, persistence in this consistency brings simplicity to your muscle necessity........


Oh, and one more thing before I close this post.........


ROCK ON!


Oh.......one more thing.....


Sweat Daily! ;)


Chillen
 
Chillen said:
Keep it up RWS......Your ROCKEN.......as always and expected.....

Checken' in on the brotha and got caught up on your log.....

Consistency. And, persistence in this consistency brings simplicity to your muscle necessity........


Oh, and one more thing before I close this post.........


ROCK ON!


Oh.......one more thing.....


Sweat Daily! ;)


Chillen
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Thanks Chillen! You rock on yourself :)
 
Yo, another great workout! I am very curious to know what caused my massive leap in strength this week. I am wondering if it is because I haven't ever done a program like this and my muscles grew a lot stronger because of it, or if NO Shotgun has something to do with it? Either way, there is no doubt that I lifted heavier weights with ease this time and improved!

Here's the workout:

DB seated shoulder press:
45's X 14
55's X 5 (heavy set) last rep my left arm was lagging and got had a spotter help.
50's X 6
45 X 11
35 X 14

All sets were to good failure, felt freaking awesome!

Side DB lateral raises:
20 X 8
20 X 8
20 X 5, 15 X 7
20 X 8
15 X 17

Last week I had to use all momentum to get these up... things went much better this time, I could actually keep good form with the 20's, awesome.

Rear Delt Machine:
55 X 8
55 X 8
50 X 12

Kept better form than last time, but this didn't improve as much as my other lifts.

DB Standing Shrugs:
80's X 15
80's X 15
80's X 15
80's X 15
80's X 14 (left hand's grip slipped)

My grip was much better than last time and this was a lot easier. I paused for a moment at the top of the shrug. Since I can't move up in weight anymore (because this is as heavy the DB's that we have) I will pause longer at the top, hold the shrug longer next time.


It was an awesome workout.

I forgot to mention that I did 4 sets of leg press and 3 sets of hamstring curls. I wanted to get some extra leg work in because I last worked them on Friday and I won't be working them again until Saturday, so I figure this would be a good time to put in some extra work. I am aware of overtraining, so I won't be doing this again probably, it's just that easter messed up my schedule a bit.
 
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nice improvement through the sets on squats :] all in the mind man!!! tru tru!
and nice db shoulder pressing dood!
glad to see improvement now keep it up man.
lul @ the 10lb increase in bw over easter :]]]
 
Proteinboy said:
nice improvement through the sets on squats :] all in the mind man!!! tru tru!
and nice db shoulder pressing dood!
glad to see improvement now keep it up man.
lul @ the 10lb increase in bw over easter :]]]
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Thanks man. Hah, yeah that 10pd increase in weight was a lot to do with water. I ate chinese food that day and that has a lot of sodium of course. My weight has dropped back down quite a lot. Was 176 after my PWO shake today... talk about big fluctuation!
 
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