Moush's Slingshot Training Log

[moush]

hahaha thats funny Uber...

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 225 x 10
2) 305 x 3
3) 255 x 8


Leg Extensions
1) 120 x 15
2) 180 x 10
3) 225 x 7


Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 255 x 10
2) 330 x 5


Leg curls
1) 130 x 15
2) 175 x 10

[UberSteroids]

305x3 on squat! Nice job!

[moush]

2 Week Prime Phase -
-No Supplements
-Reduced approximately 500 cals from diet
-45 min of cardio 5 days a week on Elliptical


Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 235 x 14

Incline Flyes
1) 35 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 275 x 14

Seated Calf Raise
1) 100 x 15

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 275 x 14


Shoulder Width Lat Pull Down
3 warmup sets of 100 (12,6,6)
1) Prep Set 125 x 15


Bent Arm Pullover on Hammer Strength
1) 130 x 15

Seated Cable Row
3 warmup sets of 100
1) 150 x 15

Supported T Bar Rows
1) 90 x 15

[hobbs9963]

Looks like a solid workout to me.

[moush]

Wednesday - Shoulders
Seated Smith Machine Shoulder Press
3 warmup sets 95 (12,6,6)
1) 165 x 15

Leaning unilateral Lateral Raise
1) 35 x 15

Reverse Flye Machine (Rear Delts)
1) 120 x 15

Shrugs
1) 85 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets 35 (12,6,6)
1) 85 x 12


Preacher E-Z Bar Curls
1) 60 x 14

Hammer Curls
1) 25 x 15

Triceps
Lying Tricep Extensions
3 warmup sets 50 (12,6,6,)
1) 80 x 15

Tricep Pushdowns (rope)
1) 120 x 15

[moush]

Friday
Legs
Barbell Squat
3 warmup sets 135 (12,6,6)
1) 225 x 12

Leg Extensions
1) 160 x 15

Hamstrings
Stiff Leg Deadlift with D-bells
3 warmups 135 (12,6,6)
1) 95 x 15

Leg curls
1) 140 x 15

[Merc..]

Keep up the GREAT work Moush .... You are doing a Awesome job .... I am following your progress..


Merc.

[moush]

hey Merc...long time no talk! How are things? Im going in for surgery for a tummy tuck on Feb 13th so ill be MIA from here for a couple days and MIA from the gym for a month, then I can start cardio but no lifting for about 2-3 months!! It sucks but im looking forward to the final result!

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 240 x 12

Incline Flyes
1) 35 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 275 x 15

Seated Calf Raise
1) 115 x 15

[moush]

Deadlifts
3 warmup sets of 185 (12,6,6)
1) Prep Set 275 x 15


Upside Down V attachment pulldown
3 warmup sets of 110 (12,6,6)
1) Prep Set 150 x 13


Bent Arm Pullover on Hammer Strength
1) 140 x 14

Bent-over Rows
3 warmup sets of 95
1) 135 x 15

Supported T-bar Rows
1) 115 x 11

[moush]

Wednesday - Shoulders
Seated Smith Machine Shoulder Press
3 warmup sets 95 (12,6,6)
1) 185 x 12

Leaning unilateral Lateral Raise
1) 45 x 15

Reverse Flye Machine (Rear Delts)
1) 140 x 13

Shrugs
1) 100 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets 35 (12,6,6)
1) 85 x 13


Preacher E-Z Bar Curls
1) 60 x 13

Hammer Curls
1) 35 x 15

Triceps
Lying Tricep Extensions
3 warmup sets 50 (12,6,6,)
1) 90 x 12

Tricep Pushdowns (rope)
1) 120 x 15

[moush]

Friday
Legs
Barbell Squat
3 warmup sets 135 (12,6,6)
1) 245 x 10

Leg Extensions
1) 180 x 12

Hamstrings
Stiff Leg Deadlift
3 warmups 135 (12,6,6)
1) 255 x 15

Leg curls
1) 140 x 15

[moush]

well this is it folks...Friday was my last day of training. I will be undergoing surgery to remove the excess skin from my abdomen. I will probably be out for 2 months with no lifting whatsoever. Its the first time i will be taking a break that long. I will try and keep you guys updated as far as recovery goes and all that. I will be going for surgery on Wednesday but I will try and post some pics of what I look like now after a good bulk program.

[moush]

i just had the surgery yesterday...i missed a whole day of eating i only got 1 meal in but im doin much better today and eating all my meals.
im sore and in a little bit of pain but other than that i thought it would be much worse. im able to walk on my own power which is a plus just having trouble standing straight up. im drinking of fluids and just relaxing...

[moush]

tryin...its so hard when something so simple as a cough is the most difficult thing to do cus you use your abs/core for everything!

i went to the doctor today and he said everything is looking great! he also said that he will remove the hospitals bandaging and give me a girdle like thing to wear. He said i can shower tomorrow which is a plus but sleeping is a b*@#h cus i have to sleep in a chair (not laying down).

[moush]

a little update...im back in action as far as ADL goes...i can walk straight, no pain, im able to drive and sleep in my own bed too (i was sleeping in a chair!!)

i gotta go back to the doc in 2 weeks and ill find out if i can start cardio to shed some bodyfat and then about 3-4 weeks after start lifting again and fill out and then cut down to 6% bf but this time ill hav e a 6 pack with no more skin!!!

[Ronnie Rowland]

a little update...im back in action as far as ADL goes...i can walk straight, no pain, im able to drive and sleep in my own bed too (i was sleeping in a chair!!)

i gotta go back to the doc in 2 weeks and ill find out if i can start cardio to shed some bodyfat and then about 3-4 weeks after start lifting again and fill out and then cut down to 6% bf but this time ill hav e a 6 pack with no more skin!!!

Hang in there buddy..Your gonna come back beter then ever..I just know it!!

[moush]

I just got back from my doc and he almost gave me the ok to start lifting but i told him that i want everything to heal correctly theres no rush to get back into lifting yet so he told me to start with the cardio first and wait 2 weeks til my next appointment. I am on a high protein, med carb, med fat diet right now.

[moush]

well tomorrow is the big day for me! Im back in the gym lifting weights and getting HUGE! I will be using STS again except I will be running a 4 day split Mon/Tues and Thurs/Fri with cardio on off days. I will be posting everything like before.

[Ronnie Rowland]

well tomorrow is the big day for me! Im back in the gym lifting weights and getting HUGE! I will be using STS again except I will be running a 4 day split Mon/Tues and Thurs/Fri with cardio on off days. I will be posting everything like before.

This 4 day per week Slingshot Training blast is going to do you a world of good. Glad to see you back my friend!

[moush]

thanks Ronnie...your motivating words and great help have kept me sane and in the game...im dedicated more than ever and im ready for anything!

Monday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 165 x 10
Low - 185 x 5
High - 155 x 12

Incline dumbellpress- 2 sets
High - 45 x 12
Med - 55 x 10

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 45 x 10
Low - 60 x 2 - too heavy
High - 35 x 15

Lateral raises- 2 sets
High -20 x 15
Med- 30 x 10

Lats-

Medium/wide grip Pull-ups – 3 warmups 80, 90, 100
Med - 110 x 10
Low - 130 x 5
High - 100 x 15

Close Grip Pulldowns with V - 2 sets
High - 100 x 15
Med- 120 x 10

Barbell rows – 3 warmups 45, 95, 95
Med- 135 x 10
Low- 155 x 6
High - 105 x 15
T-BAR rows- 2 sets
High - 90 x 15
Med- 105 x 10

Rear Delts-
Reverse Flyes – 1 set
High - 25 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 60 x 15
Med - 65 x 10
Low- 70 x 6

[Luminaire]

wow i just read through this whole thread, your pretty cool man its cool that you kept such a great diary man. Ive been plateaued for like a good year and this whole training method has given me some much needed inspiration. Any books you can reccomend on slingshot method? I've been gyming for like 4 years and i swear after all the different training methods and everything i still look basically like i did 2 years ago... kinda sucks.. ill admit i think ive learned a lot but i obviously still have a shitload to learn...

[moush]

yea bro...check out the slingshot training method...or send a pm to Ronnie Rowland the author of STS. Hes a real cool guy and can help you out with whatever you need to know. Also you can go to http://forum.illpumpyouup.com/forumdisplay.php?f=95 and read up. Ronnie is on there quite often.

Tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 65 x 10
Low - 75 x 5
High - 55 x 15

Preacher curls 2 sets
High - 40 x 13
Med - 50 x 7
Triceps-

Skullcrushers - 3 warmups
Med – 60 x 10
Low - 70 x 6
High - 40 x 15

Tricep pushdowns 2 sets
High - 60 x 15
Med - 75 x 10
Quads-

Squats- 3 warmups
Med - 145 x 9
Low - 165 x 6
High - 120 x 15
Dead-lifts –3 warmups
Med - 175 x 10
Leg press 2 sets
High – 270 x 15
Med - 410 x 10
Hams-

Leg curls - 3 warmups
High - 100 x 15
Med – 120 x 10
Stiff leg Deadlifts – 1 set
High - 155 x 15
Calves-

Standing calves raise - 3 warmups
Med - 130 x 15 (messed up)
Low - 160 x 6
High - 140 x 15

Seated calf raise 2 sets
High - 100 x 15
Med - 140 x 10

[moush]

Thursday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 175 x 8
Low - 195 x 6
High - 155 x 10

Incline dumbellpress- 2 sets
High - 50 x 14
Med - 60 x 10

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 50 x 7
Low - 60 x 2 - too heavy
High - 40 x 11

Lateral raises- 2 sets
High -25 x 15
Med- 35 x 10

Lats-

Medium/wide grip Pull-ups – 3 warmups 80, 90, 100
Med - 110 x 10
Low - 135 x 6
High - 105 x 15

Close Grip Pulldowns with V - 2 sets
High - 110 x 13
Med- 125 x 9

Barbell rows – 3 warmups 45, 95, 95
Med- 145 x 10
Low- 165 x 6
High - 110 x 15

T-BAR rows- 2 sets
High - 100 x 15
Med- 115 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 80 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 50 x 15
Med - 60 x 10
Low- 70 x 7

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 70 x 10
Low - 75 x 6
High - 55 x 15

Preacher curls 2 sets
High - 40 x 15
Med - 50 x 10

Triceps-

Skullcrushers - 3 warmups
Med – 70 x 10
Low - 80 x 4
High - 50 x 15

Tricep pushdowns 2 sets
High - 70 x 15
Med - 85 x 10

Quads-

Squats- 3 warmups
Med - 155 x 10
Low - 175 x 5
High - 125 x 15

Dead-lifts –3 warmups
Med - 185 x 10

Leg press 2 sets
High – 360 x 15
Med - 450 x 10

Hams-

Leg curls - 3 warmups
High - 120 x 15
Med – 140 x 10

Stiff leg Deadlifts – 1 set
High - 175 x 10 (messed up)

Calves-

Standing calves raise - 3 warmups
Med - 140 x 10
Low - 180 x 6
High - 130 x 15

Seated calf raise 2 sets
High - 120 x 15
Med - 160 x 10

[moush]

Monday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 175 x 10
Low - 205 x 5
High - 155 x 14

Incline dumbellpress- 2 sets
High - 55 x 12
Med - 65 x 9

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 50 x 9
Low - 55 x 5
High - 40 x 12

Lateral raises- 2 sets
High -30 x 15
Med- 40 x 10

Lats-

Medium/wide grip Pull-ups – 3 warmups 80, 90, 100
Med - 115 x 10
Low - 135 x 6
High - 110 x 15

Close Grip Pulldowns with V - 2 sets
High - 115 x 15
Med- 140 x 7

Barbell rows – 3 warmups 45, 95, 95
Med- 155 x 10
Low- 175 x 6
High - 115 x 15

T-BAR rows- 2 sets
High - 110 x 15
Med- 125 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 90 x 14

Traps-

Seated Dumbbell shrugs- 3 sets
High - 65 x 15
Med - 80 x 8
Low- 90 x 4

[Luminaire]

Hey guys just a few quick questions. Actually there will probably be many more but these are my first few as im starting Ronnies STS Method today following Moush's diet and a slightly modified split (same idea just exercises that are better for me).

questions
1. As im starting the prime phase today, i notice that moush's diet doesnt call for any immediate whey protein PWO, just a postworkout Meal, is that correct?
2. As far as the 45min of cardio, should that be performed immediately after the workout but before the PWO meal when glycogen levels are high? Should It be performed after maybe 50grams of whey protein but before PWO meal?

help!

P.S.
Ronnie and Moush you guys are both inspirations to me. I spent like 5 hours a day for a whole week researching training methods and Ive decided to go with this one. I'm not a cheater and ill stick to everything to a T and hopefully Ill be able to impress you guys (and myself) with some incredible progress!

Thanks guys!

[moush]

1) i dont take a PWO shake just food during the prime...
2) you dont do cardio during the blast phase or the cruise phase only during the prime and you can do 45 min PWO before taking the PWO meal.

anytime bro...ronnie can set up a 4 day split too which is what im doing now hitting each muscle group twice a week!

[moush]

ok so if im doing the 4 day split (mon, tues, thurs,fri) then I would do one carb up day on Monday and the other one on friday? How low am I keeping cals and carbs the other 5 days? How many grams of carbs should I aim for on the carb up days? I would like to keep the 6 meals a day if thats possible. Heres my diet that I was doing the first week...where should I make changes and what changes should I make depending on if its a carb up day or not?

[moush]

tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 70 x 10
Low - 80 x 6
High - 60 x 15

Preacher curls 2 sets
High - 45 x 15
Med - 55 x 10

Triceps-

Skullcrushers - 3 warmups
Med – 70 x 10
Low - 80 x 5
High - 60 x 12

Tricep pushdowns 2 sets
High - 85 x 14
Med - 100 x 8

Quads-

Squats- 3 warmups
Med - 155 x 10
Low - 185 x 6
High - 135 x 15

Dead-lifts –3 warmups
Med - 195 x 10

Leg press 2 sets
High – 410 x 15
Med - 500 x 8

Hams-

Leg curls - 3 warmups
High - 120 x 15
Med – 145 x 8

Stiff leg Deadlifts – 1 set
High - 185 x 15

Calves-

Standing calves raise - 3 warmups
Med - 160 x 10
Low - 200 x 6
High - 150 x 15

Seated calf raise 2 sets
High - 125 x 15
Med - 165 x 10

[moush]

Wednesday

Cardio - 45 min

[moush]

thursday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 185 x 8
Low - 215 x 4
High - 165 x 12

Incline dumbellpress- 2 sets
High - 55 x 12
Med - 70 x 9

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 55 x 8
Low - 60 x 5
High - 40 x 14

Lateral raises- 2 sets
High -35 x 15
Med- 45 x 10

Lats-

Medium/wide grip Pull-ups – 3 warmups 80, 90, 100
Med - 120 x 10
Low - 140 x 6
High - 115 x 13

Close Grip Pulldowns with V - 2 sets
High - 115 x 15
Med- 140 x 8

Barbell rows –
Med- 160 x 10
Low- 185 x 6
High - 135 x 15

T-BAR rows- 2 sets
High - 120 x 13
Med- 135 x 9

Rear Delts-
Reverse Flyes – 1 set
High - 90 x 14

Traps-

Seated Dumbbell shrugs- 3 sets
High - 70 x 15
Med - 80 x 10
Low- 90 x 4

[Ronnie Rowland]

tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 70 x 10
Low - 80 x 6
High - 60 x 15

Preacher curls 2 sets
High - 45 x 15
Med - 55 x 10

Triceps-

Skullcrushers - 3 warmups
Med – 70 x 10
Low - 80 x 5
High - 60 x 12

Tricep pushdowns 2 sets
High - 85 x 14
Med - 100 x 8

Quads-

Squats- 3 warmups
Med - 155 x 10
Low - 185 x 6
High - 135 x 15

Dead-lifts –3 warmups
Med - 195 x 10

Leg press 2 sets
High – 410 x 15
Med - 500 x 8

Hams-

Leg curls - 3 warmups
High - 120 x 15
Med – 145 x 8

Stiff leg Deadlifts – 1 set
High - 185 x 15

Calves-

Standing calves raise - 3 warmups
Med - 160 x 10
Low - 200 x 6
High - 150 x 15

Seated calf raise 2 sets
High - 125 x 15
Med - 165 x 10

Moush, 2 warm up sets will suffice for dead-lifts and 1 high rep set may prove to be enough for lat work (pulldowns). No warm up sets are needed for leg curls since they are already warm up from training quads. If your gym has an assisted pull-up machine (cybex is great) I would go that route for both wide and close grip (palms facing one another)!

[moush]

so for back i should only do one set of high rep pulldowns?

[Ronnie Rowland]

so for back i should only do one set of high rep pulldowns?

Yes when following your current training split because Chest/Delts done prior will help warm up the back muscles.

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 75 x 9
Low - 85 x 6
High - 65 x 12

Preacher curls 2 sets
High - 50 x 15
Med - 60 x 9

Triceps-

Skullcrushers - 3 warmups
Med – 75 x 10
Low - 85 x 6
High - 60 x 14

Tricep pushdowns 2 sets
High - 90 x 13
Med - 105 x 10

Quads-

Squats- 3 warmups
Med - 160 x 10
Low - 195 x 6
High - 135 x 15

Dead-lifts –3 warmups
Med - 225 x 10

Leg press 2 sets
High – 430 x 15
Med - 520 x 8

Hams-

Leg curls - 3 warmups
High - 130 x 15
Med – 145 x 10

Stiff leg Deadlifts – 1 set
High - 195 x 15

Calves-

Standing calves raise - 3 warmups
Med - 180 x 9
Low - 220 x 6
High - 160 x 15

Seated calf raise 2 sets
High - 140 x 15
Med - 180 x 10

[moush]

I had an average workout today which was due to lack of sleep over the weekend. I was lucky if i got 10 hrs of sleep between fri and sat. Ill be resting all week so i can get back to my usual self in the gym.

Monday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 185 x 9
Low - 215 x 3 ( last week was 205 not 215 I mis-calculated)
High - 165 x 12

Incline dumbellpress- 2 sets
High - 55 x 12
Med - 70 x 10

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 55 x 8
Low - 60 x 4
High - 40 x 15

Lateral raises- 2 sets
High -40 x 15
Med- 50 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 125 x 10
Low - 145 x 6
High - 120 x 14

Close Grip Pulldowns with V - 2 sets
High - 120 x 14
Med- 145 x 9

Barbell rows –
Med- 165 x 10
Low- 195 x 6
High - 135 x 15

T-BAR rows- 2 sets
High - 125 x 13
Med- 140 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 90 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 70 x 15
Med - 75 x 10
Med - 80 x 10
Low- 90 x 6

[moush]

Tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 75 x 9
Low - 90 x 4
High - 65 x 12

Preacher curls 2 sets
High - 55 x 12
Med - 65 x 8

Triceps-

Skullcrushers - 3 warmups
Med – 75 x 10
Low - 90 x 5
High - 65 x 12

Tricep pushdowns 2 sets
High - 95 x 14
Med - 110 x 9

Quads-

Squats- 3 warmups
Med - 165 x 10
Low - 205 x 6
High - 145 x 15

Dead-lifts –3 warmups
Med - 245 x 10

Leg press 2 sets
High – 450 x 15
Med - 540 x 8

Hams-

Leg curls - 3 warmups
High - 135 x 15
Med – 150 x 10

Stiff leg Deadlifts – 1 set
High - 205 x 13

Calves-

Standing calves raise - 3 warmups
Med - 185 x 10
Low - 225 x 6
High - 160 x 13

Seated calf raise 2 sets
High - 145 x 15
Med - 200 x 10