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

Huge chest and calves workout today. I can't believe how much my bench has been increasing lately.

Bench Press:
190 X 8 (could have done more..)
210 X 4
190 X 8
190 X 7
170 X 11 (failed on 12)

Pec Fly's
30 X 8
30 X 8
30 X 8

Pec Fly Machine
85 X 6
70 X 8
55 X 14

Smith machine Calf raises:
265 X 10
305 X 6
265 X 10
265 X 10
265 X 10

Unilateral calf raises
BW x 10
Bw X 10

Leg press calf raises
100 X 10
100 X 10
130 X 15



Doing the calf raises on the leg press machine puts pain in my back so I decided to just do unilateral BW and some light weight on the leg press.

I increased my bench press another 5 pounds, I will see how 195 goes next time. The last time I maxed out I was at 225, I am sure it's up to 240 now. I increased my calf raises on the smithmachine by 10 pounds.

ALSO, I weighed myself today and I only gained .25 pounds in the past week, so I guess 3300-3500 isn't quite enough calories. I will up it by another 300 calories or so and see what the results are.
 
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realworksuks said:
Huge chest and calves workout today. I can't believe how much my bench has been increasing lately.

Bench Press:
190 X 8 (could have done more..)
210 X 4
190 X 8
190 X 7
170 X 11 (failed on 12)

Pec Fly's
30 X 8
30 X 8
30 X 8

Pec Fly Machine
85 X 6
70 X 8
55 X 14

Smith machine Calf raises:
265 X 10
305 X 6
265 X 10
265 X 10
265 X 10

Unilateral calf raises
BW x 10
Bw X 10

Leg press calf raises
100 X 10
100 X 10
130 X 15



Doing the calf raises on the leg press machine puts pain in my back so I decided to just do unilateral BW and some light weight on the leg press.

I increased my bench press another 5 pounds, I will see how 195 goes next time. The last time I maxed out I was at 225, I am sure it's up to 240 now. I increased my calf raises on the smithmachine by 10 pounds.

ALSO, I weighed myself today and I only gained .25 pounds in the past week, so I guess 3300-3500 isn't quite enough calories. I will up it by another 300 calories or so and see what the results are.
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This post, shows you have the correct mentality for self improvement. If the body isnt responding in the manner you desire, then look at your dietary data, weight training data, (etc), and make adjustments/tweaks with the attempt to bring your desired results.

RWS has his head screwed on correct, baby!

Congrats on your bench improvement! :)


ROCK ON!


Chillen
 
Chillen said:
This post, shows you have the correct mentality for self improvement. If the body isnt responding in the manner you desire, then look at your dietary data, weight training data, (etc), and make adjustments/tweaks with the attempt to bring your desired results.

RWS has his head screwed on correct, baby!

Congrats on your bench improvement! :)


ROCK ON!


Chillen
Click to expand...

Thanks for the comments Chillen! Your the man.
 
Epic workout today! After I was I measured my arms at 15.25 inches! Another .25 inches baby...:cool:


Deadlifts
210 X 8
255 X 4
210 X 9

These didn't hurt as much as last time, but definitely made my back sore as hell. It actually hurt to walk away when I was done.... this normal? This is really the only lift I am concerned with hurting myself on. On my heavy set I asked someone to watch my form and he said it didn't look like my back was rounding..

Weighted Pullups
7.5 X 10
17.5 X 6
10 X 8
10 X 8
BW X 11.5 (heh, couldn't quite finish the 12th rep)

Bent Arm Pullovers
25 X 10
25 X 10
25 X 10
25 X 10
25 X 10

Bent over BB row:
95 X 10
100 X 8
120 X 6
100 X 8
95 X 8

Seated Row:
120 X 10
150 X 10
140 X 10
140 X 10
140 X 10

Focused on feeling the muscle work and good form instead of progressing on the weight..

Tricep pushdowns (machine)
160 X 10
170 X 10
190 X 9

Bicep Curls
30 X 10
25 X 12
25 X 10

Then I did my ab workout.


Was an awesome workout..! I am just concerned with my deadlifts still. I might drop the weight 30 pounds or something and start over... upping it 5 each week. I will think about it.
 
ATTENTION

I have been doing carb cycling for the past 9 days. I eat carbs at breakfast, before my workout, immediately after my workout, and then 2 hours after my workout. After this I don't eat any carbs for the rest of the day.

So my first 4 meals of the day have carbs in them for when I actually use them for weight training and etc. and the rest of the meals are like a keto type diet, no carbs.

So, a few posts back I said that I had only gained .25 pounds in the past week remember? Well I measured my waist last night and it was down an inch.. and I measured my arm and it was up .25 inches.


Anyway, I decided to schedule a bodyfat test today because I was afraid that I was only gaining fat (because I wasn't gaining any weight), plus I wanted to see if just eating 500 calories above maintance is a good idea.



Well, the results came back excellently! I dropped a % of fat, meaning I lost 1.5 pounds of fat, and gained 1.5 pounds of muscle! My weight remained unchanged from 9 days ago, only I lost fat and gained muscle by doing carb cycling.

This is like discovering a goldmine for me. I guess Thibadaue wasn't lying when he said carb cycling is the ideal way to "gain muscle and lose fat optimally!"

I always questioned why it would be impossible to lose fat and gain muscle at the same time, and I am glad to disprove that.
 
Today's workout was awesome. Overwhelmed with happiness and confidence at my bodyfat test results, I kicked some ass today.

Shoulder press:
50 X 9
55 X 5
50 X 8
50 X 8
40 X 14

Side lateral raises:
20 X 10
20 X 9
20 X 10
20 X 10
20 X 11

Rear delts
60 X 10
60 X 10
55 X 10

Shrugs
80 X 15
80 X 15
80 X 15
80 X 15
80 X 15

ALSO:

Leg press
165 X 12
180 X 12
195 X 12
195 X 12

Leg Curls
115 X 12
120 X 12
120 X 15

Leg Extensions
85 X 12
100 X 12
100 X 20


Massive workout, was glad to get some extra leg work in .... and I went up on ALL of my lifts...(cept the shrugs cuz that is the highest DB)
 
You should continue weighing yourself and measuring your bodyparts further to see the more long term results. As the difference from only two different measurement days isn't a lot to go on. Not trying to rain on your parade here, I'm just saying.
 
Karky said:
You should continue weighing yourself and measuring your bodyparts further to see the more long term results. As the difference from only two different measurement days isn't a lot to go on. Not trying to rain on your parade here, I'm just saying.
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Yeah I know, I will keep an eye on it, I am also taking pictures every day when I wake up in the morning.

Plus I have another bodyfat test on the 21st.

I'll be sure to let everyone know if it was a fluke too.. let's hope not though!
 
Yeah, let us know. I'm looking into experiences on carb cycling since it is what I will do if my current plan fails.
 
Karky said:
Yeah, let us know. I'm looking into experiences on carb cycling since it is what I will do if my current plan fails.
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Your still doing the anabolic diet then right?

How are you liking it so far? How many grams of carbs are you averaging per day? And how many days have you been on it so far?
 
Proteinboy said:
i was pulling for a PR and after 4 sets of heavy deads i was tired as fudge! i was pulling hard and thinking only about victory in my pulls. so my form fell apart(things fall apart).
i was starting the pull without my elbows locked and just pushing down with my legs. instead, i was yanking at the bar from the ground with back and legs. ouchi :]
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just curious, how serious was that injury?
 
Well I haven't really been following up on the "Weekly Progress Pics!" part of the journal... so here is a back shot of two months progress...

I will post an all out comparison with many different poses when my program ends in a few weeks...
 
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vojdancov said:
That's huge progress for just 2 months!! Great job! Keep it up!
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Thanks a lot!

Today was arm day. Awesome workout again.

Incline Bicep Curls:
35's X 10
40 X 3 35 X 4
35 X 9
30 X 10
25 X 10

Preacher Curls:
Twisty bar plus 27.5 on each side X 4
25 X 8
25 X 8
25 X 9
25 X 10

Laying Tricep Extensions:
25 X 8
25 X 8
25 X 8
25 X 10
25 X 10

Hammer Curls:
40 X 6
35 X 10
35 X 9

Tricep Pressdown:
130 X 10
130 X 10
130 X 10
130 X 10
130 X 10


Great pump again. One of the dudes that works at the gym I work out at got off work when I came in and we worked out together. Was fun.
 
great progress man! You're back is bigger all over. Lats look wider, shoulders better, upper back too. awesome! Keep it up!
 
Phenomenal, tremendous, marvelous, amazing, and surreal results, to such a high personal degree RWS's personal greatness was unlocked, and now he is cocked, and ready to friggen rock!


GREAT! WORK!


Best wishes,


Chillen
 
Thanks for the compliments Karks and Chillen!

I am happy with my progress too, I've gained more muscle with this program in the past couple months than I have gained in my life. I think it's due to a whole synergy of positive changes that I made.

Tracking workouts so I create a progressive overload, timing anabolic meals at key times during the day, and etc.
 
Massive leg workout today, I upped the squats by five pounds on each set, increased the extensions by 10 pds on each set, increased the SL DL's by 5 pounds per set, and increased the leg curls by 5 pds too.


Squats:
145 X 9
170 X 5
150 X 8
150 X 8
150 X 9

Stiff Leg Deadlifts:
185 X 8
190 X 10
190 X 8

Leg Extensions:
170 X 10
180 X 10
190 X 10
190 X 10
160 X 16

Felt awesome burning out on the last set..!

Lying Leg Curls:
70 X 10
70 X 10
75 X 10
75 X 8
75 X 8


I love the feeling of barely being able to walk outta the gym... haha. Great workout... I love it!

Then I also did abs when I got home, crunches, kick ups, planks etc.


This is the last workout in the anabolic blast phase, next week I start to taper off the volume in the cruise phase.
 
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