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

Off day today. Got a bunch of homework I have to get done...

Much rather be playing video games, though :p

I started super mario world on the super nintendo this weekend... probably like the 50th time I've played through that haha, almost done with it again already... great game!
 
realworksuks said:
Off day today. Got a bunch of homework I have to get done...

Much rather be playing video games, though :p

I started super mario world on the super nintendo this weekend... probably like the 50th time I've played through that haha, almost done with it again already... great game!
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I remember playing Mario with my kids when they were younger, and yes it was good fun!

I may have to bust out the old nintendo after work today, and spank some more mario @SS. Fireballs ROCK!

Get your homework done! Dont procasternate.......OR..........Chill STRAP! :)



Chillen
 
Chillen said:
I remember playing Mario with my kids when they were younger, and yes it was good fun!

I may have to bust out the old nintendo after work today, and spank some more mario @SS. Fireballs ROCK!

Get your homework done! Dont procasternate.......OR..........Chill STRAP! :)



Chillen
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Got my HW done :)

That's awesome you use to play Mario Chillen.... what was your favorite one?
 
Super Mario Brothers 3, Super Mario World 3 Yoshi's Island

I Blasted around the track with Super Mario Cart a few times ;)

It was good times, with the kids then :)


Chillen
 
Chillen said:
Super Mario Brothers 3, Super Mario World 3 Yoshi's Island

I Blasted around the track with Super Mario Cart a few times ;)

It was good times, with the kids then :)


Chillen
Click to expand...

Yeah, I love mario 3 a lot too.

My dad use to play super mario world with me actually.... he would just play this water level over and over... :p
 
Big time chest workout today, upped the bench again by 5 pounds and increased the calf raises as well.

Bench Press:
195 X 8
215 X 3 (4th one assisted)
195 X 6
175 X 11

Pec Fly's
35 X 8
35 X 10
35 X 9
35 X 9

Calf Raises
275 X 10
315 X 8
275 X 10
275 X 10
275 X 9

Calf Raises on Leg Press
160 X 10
175 X 10
175 X 10


Decreased the volume by a few sets... had a ton of energy still by the time I was done... wanted to lift more!
 
The Biggest Loser Finale is on today..... ehhh, i'm watching it.


ANYWAY...

huge back workout today... ate about 350g of carbs today because back day is definitely the toughest day of the week... plus my schedule only permits me to start working out at around 4:00 instead of my usual 11:30, so I had some extra carbs pre workout.

here's the workout:

Deadlifts
185 X 10 (used this as a warm up actually)
200 X 10
260 X 4 (pretty freaking tough for me)
215 X 7

Weighted Pullups:
10 X 10
20 X 6
12.5 X 9
BW X 10

Bent arm pullovers:
22.5 X 10
25 X 10
25 X 5 22.5 X 5
22.5 X 8

Bent over BB rows:
105 X 10
125 X 5
105 X 8
105 X 8

Seated Row:
130 X 10
140 X 10
150 X 10
160 X 10

ALSO

Tricep Pressdowns
170 X 10
190 X 10
200 X 9 (failed on 10)

Standing Bicep Curls:
35 X 10
30 X 15
30 X 13

Then I did an ab workout at the end.


Awesome workout, huge pump. My arm was 15.5 inches after the workout! Pumped up yea?
 
Karky said:
you're watching The Biggest Loser? Isn't that a show for people who like drama and such? Do you like drama? :p
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Oh yes, major drama king here! lol. Shee, haven't had any drama at all in my life for a couple years.


Ah yes, another EPIC workout! just kicked some ass today! Man, I was 182 when I got on the scale after my workout was over...... I will be a lean 200 pounds in no time flat!


Shoulder Press:
40 X 10 (used as a warm up set)
50 X 10
55 X 8 (yep, time to move up to 60's on the heavy set!)
50 X 8
40 X 15

Side Lateral Raises
20 X 6
15 X 10
15 X 10
15 X 10

My right shoulder was in bad shape at the start of this workout so I couldn't lift heavy. On Monday when I was doing pec fly's I went down too far and hurt myself a bit. I will let it recover for the next five days and hopefully i'll be ready to rock with that again.

Rear Delt Machine
40 X 10
50 X 10
55 X 10

Shrugs
80 X 16
80 X 16
80 X 17
80 X 19

ALSO:

Leg Press
165 X 15
180 X 15
195 X 15

Leg Curls
120 X 15
125 X 15
130 X 16

Leg Extensions
100 X 15
105 X 20
110 X 26

Felt awesome burning out on the legs today! massive pump... on my way to tank like legs! haha.

It was an excellent workout, I bought some additional supplements and just started using them yesterday. Picked up some Leucine powder (an amino acid) and some glutamine capsules. Both combined only cost me about 8 bucks, and I hear extra leucine is beneficial so at that price why the hell not?

My shoulders looked really lean while I was working out, so perhaps I am still losing a bit of fat due to my carb timing. We shall see on Monday
 
Karky said:
Awesome! Keep up the good work man! What's the update on the carb timing thing? any new measurements?
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Hey thanks Karky!

As far as the carb timing...

Well it appears I have gained 1-2 pounds since the last bodyfat test a week ago. I am going to have it tested again on Monday and then we will see for sure what the results are. The same dude has tested my bodyfat 21 times now, so I am confident in his reliability.

I guess taking my measurements after having a huge post workout shake wouldn't mean too much.. haha but I don't think my waist has gone down anymore since then. my arms have gone up about another .25 inches, though. 15 inches cold flexed now.

So yeah, I will get everyone a full update on Monday..
 
Karky said:
cool to see you having so good progress man! Keep it up!
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Thanks brotha!

Today is an off day, I had some oatmeal for breakfast (along with some eggs and whey protein), and I also packed a turkey sandwich for college... that's where I am at now and I don't get outta here till 3.

So I will have 2 carb meals today, but will prolly still be under 100g.

School is overwith in about 3 weeks including finals:eek:
 
yeah, I'm about to end school now too. 1-2 weeks more of lectures, then it's about a month until the first exams start.. that will be one month of reading :p
 
awesome workout as usual.. arm day today.

sitting DB bicep curls:
35 X 11
40 X 4 35 X 5
35 X 10
25 X 15

Lying Skullcrushers:
twisty bar + 20 on each side X 10
25 X 8
25 X 10
25 X 10

Preacher Curls
27.5 X 8
25 X 10
25 X 10

Hammer Curls:
40 X 8
35 X 11
35 X 10

Tricep Pressdown:
135 X 10
135 X 10
135 X 10
135 X 10
90 X 30 (burnt out)

ALSO

Wrist curls
35 X 15
40 X 10

reverse wrist curls
20 X 9
15 X 15


You can see I decreased the volume.


Leg day tommorrow.....!
 
I am pumped up! My gym doesn't open until 12:00 but I am itching to get in there and squat!

RRRRRRRRRRRRRRRRRAHHHH!

Man... I can't wait to get in there, really. Just pumped up..! Wanna break something!:SaiyanSmilie_anim:
 
Alright funny story.

Remember how I was all pumped to get in the weight room and squat?! Yeah, I was full of carbs, took my NO Shotgun, and I was ready! It was like I was incredibly angry even though I wasn't at all... just had a lot of energy and fury!

So I got in my car and started driving to the gym, my teeth were gritted the whole way and I was just about to explode with intensity! I was totally pumped up! So I finally make it to the gym... walk in there like a warrior, whole body is tense, JUST READY TO DO THIS!

I get to the gym and.................................





IT'S FREAKING CLOSED!:mad: It was suppose to open at 12:00 but nobody showed up! And our college requires there to be a supervisor in there :SaiyanSmilie_anim: ARGHHH!


Well..... I guess I have to go to my other gym, at least I have that ya know?!?!?



Only one problem...... there isn't a squat rack in there.... what to do, what to do...


I look at the smithmachine and go "Sigh.............." lol

I was mad by this point and I decided to just take my anger out on this smithmachine.

Here is my workout:
Squats
155 X 10 (EASY!)
185 X 6
165 X 10
165 X 10
195 X 3 (RRRAAHH!)

I have no idea what this weight would convert to on a real squat, but it felt great.

Some guy came up to me and said I didn't need to squat so low, this is the second time this has happened. I wonder who is right about this....

Anyway then:

Stiff legged deadlifts:
185 X 10
195 X 10
195 X 10

Leg extensions:
130 X 12
135 X 12
140 X 12
145 X 12
120 X 26

Leg curls:
130 X 6
125 X 10
125 X 10
125 X 10
105 X 20

The extension and curl machines were much different from my other gym so I had to figure out what was the proper weight... figured it out eventually.

Yeah, then some abs at the end.


Even though I didn't have my free squat this was a great workout, my legs were very pumped by the end... and it made for a good story I guess :p
 
Aight, was chest day today. This is the last week of the STS program :(

Will probably start it again after I get back from my trip on the 24th of May.

here's the workout:

Bench Press:
200 X 6
220 X 2 (3rd assisted)
200 X 4
175 X 11

Freaking shoulder is still hurt, was really bogging me down. I decided to take it easy on the pec fly's and just use the pec fly machine, so that I couldn't mess up my form by hyperextending... etc.

Pec Fly Machine:
85 X 10
100 X 7
85 X 10
85 X 8

Calf Raises on Smith:
285 X 10
325 X 10
285 X 10
285 X 10
285 X 10

Calf Raises on leg press:
145 X 10
165 X 10
180 X 10
180 X 10


Meh, was an easy workout because I couldn't push myself on the bench or fly's.. I probably shouldn't have even done bench at all. I don't know what I will do about shoulder day this Wednesday.. any thoughts?
 
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