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

realworksuks said:
My joints have been really sore lately and so I am thinking I should get some kind of joint supplement... anyone know anything?
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Glucosamine and/or Chondroitin sulfate. Fish oil is another that's good for that sort of thing (more inflammation, really, but it helps).

From what I've read their (glucosamine and/or chondroitin) full effects will take quite some time to kick in (2-6 months). Believe the recommended intake is 400 mg of glucosamine and/or 400 mg of chondroitin 3 times a day.

If you're wondering what they do, they provide your body with more of some difficult (see: slow) to produce "building blocks" necessary in the repair of cartilage and such. Several clinical studies have shown that when provided with an abundance of them the body is more able (see: quicker) to recover from the sort of wear and tear you describe.
 
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hey thanks Focus.. I had heard of the glucosomine, but after hearing your opinion I went and bought a combo of the two of those.

Leg day soon! whooo
 
Leg day was good yesterday, worked up a good sweat and I enjoyed it..

Squats
135 X 10
155 X 8
165 X 6
175 X 5
135 X 10

Stiff leg Deadlifts
135 X 10
185 X 10
205 X 8

Leg Curls (lying)
95 X 10
105 X 10
115 X 8

Hamstrings are gettings a lot stronger..!

Lunges
35 X 10
40 X 10
45 X 10

Calf Raises
12 X 17
16 X 17
18 X 10
18 X 10

Abs, 2 machines and 2 bodyweight exercises, 2 sets of all very little rest.

yep, awesome workout!

I am feeling much leaner now, I am seeing great progress I think. I am still eating around 2900 calories each day... so that is awesome, don't have to starve myself to lose fat. I guess it would logically make sense that cutting is easier with an extra 25 pounds of lean mass added.. I am glad I listened to the people that told me to keep bulking when I was going to cut instead.. shoutout to Marko from this forum.
 
I am taking an off day today, and will get in some HEAVY DEADS tommorrow! rahhh!:SaiyanSmilie_anim:

I am definitely going to do some walking and maybe some biking as well..

I noticed that my arms are definitely not losing any mass and may have even gained a tiny bit. So yeah, hopefully I will be down to 175 by this Sunday, if so I am in good shape, if I am at 176, that's ok too, if I am at 177 it's time to decrease calories..

I need to get all ripped up for the shorty's:cool:
 
Yesterday's workout was good, it was short and sweet..

Deadlifts
225 X 8
275 X 3 (another PR wooot)
245 X 6
225 X 8

Leg press
315 X 10
345 X 10
405 X 5

Calves
5 sets

abs
8 sets

then I got outta there... ya it was short. Actually took well over an hour cuz I saw a friend in there and we talked for quite a while.
 
Yesterday's workout was great! I shouldn't have done curls at the end cuz my elbow was feeling pretty good, but I reinjured it again. I really just gotta lay off of it for a while... I think I will just do pullups and chest presses and hit the tri's and bi's that way without doing a lot of elbow action.

So! My bench press really seemed to suffer yesterday, I haven't been doing that lift a lot lately, switched primarily to dumbells...

Bench press
135 X 10
155 X 10
175 X 7
175 X 5 (wwwwwwwwwwwat?)
155 X 8

Pullups
bw X 10
chins 25 X 8
bw X 10
chins 25 X 5
bw X 10

Military Press
95 X 8 X 3

Seated rows and t bar rows
3 sets each

skullcrushers, bicep curls, tricep pressdown and wrist wrope.

then an hour long bike ride...


yep! was a fun time.
 
so on Friday I did legs.. ha old news.

Did squats, leg curls, calves, and abs, then got outta there. The gym closed early due to renovation.

So today the gym reopens and I am going to get upper day in.

I have been thinking I might want to split my routine up further.. I am not so sure I need to be working legs so much.

Maybe do a 3 day split, I dunno... for now I will stick with this.
 
Yesterday’s workout was good, did upper day and then played a round of golf after…

Bench Press
95 X 15
135 X 12
155 X 10
175 X 10
195 X 6
165 X 10

First 3 sets were warm ups, usually I don’t list those but I did today…ehhhhhhhh

Weighted pull-ups
Bw x 10
25 x 8
25 X 8
25 X 8

Military press
95 X 8
100 X 6
105 X 5

Seated rowing
100 X 10
120 X 10
130 X 10
130 X 10

Wrist roller
15 and 10 pds

Yeah, short and sweet workout so that I can make it to the golf course on time  I want to get my bench press back to where it was and it seems that I made some progress already.
 
today's workout was good... I will write about that tommorrow.

Tommorrow there will be no carbs eaten! I have it all planned out, about 30g of carbs total... I shall see how it feels.
 
so, yesterday's workout then:

I deadlifted.. 280 3 times! I know I could do at least 300 pounds for sure.

so the workout:
deadlifts
225 X 8
265 X 6
280 X 3
225 X 10

Front Squats (never done these seriously before... I just couldn't find a comfortable place for the bar! It kept digging into a bone... help?)
95 X 8
105 X 8
115 X 7
125 X 6

ehhhh, this lift felt really awkward.

Leg curls 4 sets
calves 4 sets
abs 4 sets

then I got the hell outta there and rode bike for an hour and a half... it was a good night.


I haven't eaten any carbs today and it really feels great. I always feel pretty guilty about eating carbs unless if they are around workouts or breakfast... so yeah, it feels good...I feel leaner even tho I probably am not.
 
cool man. i love it. good work thus far.
 
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