Moush's Slingshot Training Log

[moush]

Whats goin on bros. I am 5'9" 190 lbs. I am going to skip the prime phase of the program for my log since Uber and Tenmoney have already done so for everybody.

I am following the Slingshot Training System to the dotted I. I am working with Ronnie so that I follow the program exactly, especially the diet. I am currently finishing up the first week of the Blast Phase.

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 185 x 8
2) 225 x 4
3) 205 x 8
4) 195 x 9
5) 185 x 10
6) 165 x 12

Incline Flyes
1) 25 x 14
2) 35 x 10
3) 40 x 8
4) 45 x 7
5) 50 x 6

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 185 x 9


2) 245 x 4
3) 225 x 7
4) 205 x 9
5) 185 x 13

Seated Calf Raise
1) 45 x 15
2) 70 x 10
3) 90 x 8
4) 100 x 7
5) 110 x 6

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 185 x 10
2) 275 x 4
3) 255 x 8

Shoulder Width Lat Pull Down
1) Prep Set 110 x 10
2) 150 x 5
3) 130 x 8
4) 120 x 10
5) 100 x 15

Bent Arm Pullover on Decline Bench
1) 50 x 15
2) 60 x 12
3) 70 x 8
4) 75 x 7
5) 80 x 5

Bent Barbell Rows
1) Prep Set 135 x 10
2) 185 x 4
3) 155 x 9

Supported T Bar Rows
1) 70 x 12
2) 90 x 10
3) 125 x 8

Abs 1 very high set of reverse crunches
1 very high set of crunches

[moush]

Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 165 x 4
3) 155 x 6
4) 140 x 9
5) 115 x 15

Leaning unilateral Lateral Raise
1) 25 x 15
2) 30 x 12
3) 35 x 10
4) 45 x 9
5) 50 x 8

Reverse Flye Machine (Rear Delts)
1) 110 x 12
2) 100 x 12
3) 90 x 12

Shrugs
1) Prep Set 65 x 12
2) 100 x 6
3) 85 x 10
4) 75 x 10
5) 70 x 14

[moush]

Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 20 x 10
2) 45 x 4
3) 35 x 10
4) 25 x 13

Preacher E-Z Bar Curls
1) 50 x 12
2) 65 x 10
3) 70 x 8
4) 75 x 3

Hammer Curls
1) 20 x 13
2) 30 x 9
3) 35 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 40 x 12
2) 90 x 5
3) 70 x 10
4) 60 x 10
5) 50 x 13

Tricep Pushdowns (inverted V attachement)
1) 85 x 15
2) 95 x 12
3) 110 x 12
4) 120 x 10
5) 140 x 5

[moush]

First off I gotta say that this training program Rocks! Im in and out of the gym, im lifting pretty decent weight that I havent been near in a while. I definitely feel bigger and stronger and my cycle hasnt even kicked in yet...oh man cant wait till week 4 comes around!!

Got legs tomorrow...will keep this updated throughout the program

[moush]

CALS FAT CARBS PRO

NO SUPPLEMENTS DURING 2 WEEK PRIME PHASE!!!

Preworkout - 4:30 am
Apple 125 1 32 0
Whey 102 1 3 20

Postworkout- Between 8:00 and 8:30 am
75 grams Oatmeal 100 2 18 3
6 Egg Whites 131 0 3 28
2 Whole Eggs 61 5 0 3
2.4 oz Ground Turkey 157 9 0 18

Meal 3 at 12:00 pm
2 Cups Normandy Veggie Mix 15 0 4 1
4.6 oz Chicken or 5.2 oz tuna or 7 oz salmon
27 ALmonds 187 16 6 7

Meal 4 at 4:00 pm
1 sweet potato, or 1 banana, or ½ c oatmeal
2 Cups Normandy Veggie Mix 15 0 4 1
4.6 oz Chicken or 5.2 oz tuna or 7 oz salmon
27 Almonds 187 16 6 7

Meal 5 at 8 pm
Smart Balance PB 300 26 9 11
Whey/Casein Mix 244 3 8 48

[moush]

PROTEIN CYCLING – 3 DAYS BEFORE BLAST PHASE!!!


CALS FAT CARBS PRO

NO SUPPLEMENTS DURING 2 WEEK PRIME PHASE!!!

Preworkout - 4:30 am
1 Apple 125 1 32 0
Whey (20 g) 81 1 3 16

Postworkout- Between 8:00 and 8:30 am
120 grams Oatmeal 450 9 81 15
4 Egg yolks 242 21 1 11

Meal 3 at 12:00 pm
2 Cups Normandy Veggie Mix 15 0 4 1
60 Almonds 416 36 14 15

Meal 4 at 4:00 pm
55g oatmeal 210 4 38 7
2 Cups Normandy Veggie Mix 15 0 4 1
64 g Smart Balance PB
27 Almonds 187 16 6 7

Meal 5 at 8 pm
64 g Smart Balance PB 400 34 12 14
Whey/Casein Mix 252 3 8 50

[moush]

CALS FAT CARBS PRO


Preworkout - 4:30 am
Apple 125 1 32 0
Whey 102 1 3 20

Meal 2 Postworkout- Take creatine, whey protein and any other supplements. (first amino acid/insulin /cholesterol spiked meal)- 8:00 am
CellMass 38 0 10 0
Waxy Maize 30 grams
Whey 305 4 9 60

Extension of meal 2- Between 8:10 and 8:30 am
75 grams Oatmeal 100 2 18 3
1 Banana
6 Egg Whites 131 0 3 28
2 Whole Eggs 61 5 0 3
2.4 oz Ground Turkey 157 9 0 18
27 g PB

Meal 3 at 12:00 pm
2 Cups Normandy Veggie Mix 15 0 4 1
4.6 oz Chicken or 5.2 oz tuna
27 Almonds 187 16 6 7

Meal 4 at 4:00 pm-(second amino acid/insulin/cholesterol spiked meal)
Take more waxy maize (30 grams), creatine, 30 more grams whey protein and any other supplements on an empty stomach 10-30 minutes before this meal
1 banana
2 Cups Normandy Veggie Mix 15 0 4 1
5.25 oz Flank Steak or Filet Mignon 308 15 0 40
50 Almonds 187 16 6 7
27 g PB

Meal 5 at 8 pm
Smart Balance PB 300 26 9 11
Whey/Casein Mix 244 3 8 48


ON WEEKENDS: Take supplements-creatine/whey/glutamine with 30 grams of waxy maize 10-30 minutes before breakfast. Breakfast should look like post workout meal (eggs, oatmeal). Consume your second insulin spiked meal during meal 4 (use supplements 10-30 prior) and ingest a total of 5 meals for that day.

[RuhlFreak55]

why so many different numbers of sets for each bodypart? 2 exercises for chest? that don't work for ruhl man

[moush]

to answer your question I dont know...but the volume is there and it definitely hits the chest Im still sore and I hit chest on Monday.

Maybe Slingshot can chime in and give an explanation?

[RuhlFreak55]

lol 11 sets isn't volume to me........

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 165 x 8
2) 225 x 3
3) 195 x 8
4) 175 x 10
5) 145 x 12

Leg Extensions
1) 80 x 15
2) 90 x 12
3) 100 x 10
4) 120 x 9
5) 160 x 7

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 185 x 10
2) 275 x 3
3) 225 x 8

Leg curls
1) 100 x 15
2) 120 x 10
3) 140 x 9
4) 150 x 7
5) 170 x 5

[moush]

this week felt great! I definitely look fuller - but not gaining muh fat. I bet theres a lot of water esp since im not doing any cardio during the blast phase. I usually drink about 2-2.5 gallons of water/fluids/day (such as water, crystal lite, coffee, 1 diet coke, and metabolic water through foods.

[Ronnie Rowland]

lol 11 sets isn't volume to me........

RuhlFreak heres a link for you.


Returns you get for your effort!!!

[moush]

got the day off today and tomorrow...patiently waiting for Monday!!

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 185 x 8
2) 225 x 6
3) 205 x 10
4) 195 x 10
5) 185 x 10
6) 175 x 10

Incline Flyes
1) 20 x 15
2) 30 x 10
3) 40 x 8
4) 45 x 6
5) 45 x 6

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 185 x 9
2) 245 x 6
3) 225 x 10
4) 205 x 10
5) 165 x 15

Seated Calf Raise
1) 55 x 15
2) 90 x 10
3) 105 x 10
4) 115 x 8
5) 120 x 6

[moush]

amazing workout this morning! felt stronger and not as tired!!!

[moush]

another great workout!

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 8
2) 275 x 6
3) 255 x 10

Shoulder Width Lat Pull Down
1) Prep Set 80 x 10
2) 150 x 6
3) 130 x 9
4) 120 x 10
5) 100 x 15

Bent Arm Pullover on Decline Bench
1) 60 x 15
2) 65 x 10
3) 70 x 10
4) 75 x 8
5) 80 x 3

Bent Barbell Rows (Smith Machine)
1) Prep Set 165 x 10
2) 195 x 6
3) 175 x 9

Supported T Bar Rows
1) 65 x 15
2) 75 x 10
3) 100 x 8

[moush]

here is my new updated diet...

New mass phase diet: A 500 calorie reduction
Totals for the day:

Calories-3044
Carbs-184
Fats-118
Protein-294

Pre-workout (1 ST-?HYEPRINSULINEMIA MEAL?) - 4:30 am

Whey 255cals, 1carb, 3 fats, 50 proteins
Cell Mass 38cals, 0 fats, 10 carbs, 0 proteins (drink whey/cell mass 5-10 minutes prior to eating apple/cottage cheese)
Apple 125 cals, 1fat, 32 carbs, 0 proteins
4% cottage cheese (1/2 cup) 120 cals, 5 fats, 6 carbs, 14 protein

Carbs 51
Fats 5
Protein 64
Cals 538

Post-workout (2-ND ?HYEPRINSULINEMIA MEAL?/) 8:00 am
Whey 102 cals, 1 fats, 3 carbs, 20 protein
Cell Mass 38 cals, 0 fats, 10 carbs, and 0 proteins
Waxy maize (drink whey/waxy maize/call mass before meal)
1/2 cup of steel oats= 150 cals, 3 fats, 27 carbs, 0 p
2 XL Egg Whites 30cals, 0 fats, 0 carbs, 7 protein
4 XL Whole *****-3 Eggs= 321 cals, 18 fats, 0 carbs, 28 protein
2.4 oz Ground Turkey 157cals 9fats 0carbs 18protein

Carbs 70
Fats 31
Protein 73
Cals 798


Meal 3 at 12:00 pm
2 Cups Normandy Veggie Mix 15cals 0fats 4carbs 1protein
6 oz salmon starkist pink salmon in can 150 cals 3fat 0c 33p
27 Almonds 187 cals 16fats 6 carbs 7 protein

Carbs 10
Fats 31
Protein 41
Cals 352

Meal 4 at 4:00 pm
Put 2 table spoons of olive oil and vinegar salad dressing on ? a bag of pre-washed romaine lettuce (fresh express) totaling to 260 cals, fats 28, 6 carbs, and 0 protein.
8 oz of skinless grilled chicken= 240 cals, 6f, 0c, 50p.
Small sweet potato= 125 cals, 0 fats, 30 carbs, 0 protein
27 Almonds 187 cals, 16 fats, 6 carbs, 7 protein

Carbs 36
Fats 34
Protein 57
Cals 812

Meal 5 at 8 pm
Smart Balance Peanut butter 300 cals 26 fats 9carbs 11protein
Whey/Casein Mix 244 cals 3 fats 8 carbs 48 protein

Carbs 17
Fats 29
Protein 59
Cals 544

The diet i had initially proved to be too much and I was gaining weight way too fast. I spoke to Ronnie and he took some time to look it over and change some things. Later that day i checked my emails and recieved my new diet plan. Its much easier than what I came up with, gives me all the breakdowns for each meal, and is much easier to follow than the first one.

[moush]

Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 155 x 6
3) 145 x 6
4) 125 x 10
5) 115 x 15

Leaning unilateral Lateral Raise
1) 15 x 15
2) 25 x 12
3) 35 x 10
4) 45 x 8
5) 55 x 5

Reverse Flye Machine (Rear Delts)
1) 110 x 10
2) 100 x 11
3) 80 x 15

Shrugs
1) Prep Set 65 x 12
2) 110 x 6
3) 85 x 10
4) 75 x 10
5) 55 x 115

[moush]

Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 15 x 10
2) 45 x 6
3) 35 x 10
4) 30 x 10

Preacher E-Z Bar Curls
1) 55 x 13
2) 70 x 8
3) 75 x 5
4) 80 x 3

Hammer Curls
1) 25 x 15
2) 35 x 10
3) 45 x 3

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 40 x 12
2) 90 x 6
3) 80 x 10
4) 70 x 10
5) 50 x 15

Tricep Pushdowns (inverted V attachement)
1) 85 x 15
2) 95 x 12
3) 110 x 12
4) 130 x 7
5) 140 x 4

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 225 x 5
3) 195 x 8
4) 170 x 10
5) 155 x 10

Leg Extensions
1) 90 x 15
2) 100 x 10
3) 120 x 10
4) 140 x 8
5) 180 x 4

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 275 x 6
3) 255 x 6

Leg curls
1) 100 x 15
2) 130 x 10
3) 150 x 10
4) 170 x 7
5) 175 x 6

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 185 x 10
2) 255 x 4
3) 225 x 6
4) 195 x 9
5) 175 x 10

Incline Flyes
1) 25 x 15
2) 35 x 10
3) 45 x 7
4) 50 x 5
5) 55 x 2

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 225 x 10
2) 275 x 6
3) 255 x 8
4) 225 x 10
5) 185 x 15

Seated Calf Raise
1) 70 x 15
2) 100 x 10
3) 115 x 8
4) 125 x 8
5) 135 x 6

felt the strongest ever today! I havent touched weight like this in a long time! I feel great, im looking great esp for a bulk!

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 10
2) 285 x 6
3) 255 x 10

Shoulder Width Lat Pull Down
1) Prep Set 130 x 10
2) 155 x 5
3) 125 x 9
4) 120 x 10
5) 105 x 15

Bent Arm Pullover on Hammer Strength
1) 90 x 15
2) 120 x 10
3) 130 x 9
4) 140 x 7
5) 150 x 6

Bent Barbell Rows (Smith Machine)
1) Prep Set 185 x 10
2) 215 x 4
3) 165 x 11

Supported T Bar Rows
1) 70 x 15
2) 105 x 10
3) 115 x 8

[moush]

Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 165 x 4
3) 150 x 5
4) 140 x 8
5) 125 x 10

Leaning unilateral Lateral Raise
1) 25 x 15
2) 30 x 12
3) 40 x 10
4) 45 x 9
5) 50 x 7

Reverse Flye Machine (Rear Delts)
1) 120 x 11
2) 100 x 12
3) 90 x 14

Shrugs
1) Prep Set 85 x 10
2) 110 x 6
3) 75 x 10
4) 70 x 10
5) 55 x 15

[moush]

I just weighed myself after my PWO meal. I weighed in at 205 even...take this into consideration though I drank 30 oz of no-explod/supplement concoction, 50 grams of protein from whey, 1 apple, 1/2 of cottage cheese for PRE-WORKOUT and drank 30 oz of cellmass/supplement concoction, 25 grams of protein from whey, 4 whole ***** 3 eggs, 2 egg whites, 1/2 c oatmeal, 2.4 oz turkey and over 75 oz of water and I weighed in at 205!!!

That means the weight im holding is water and muscle...cus im definitely noticeable bigger (people are noticing) and im still pretty lean but i just feel watery (i look like i put on fat but i dont feel it being fat). I can tell from my face cus its not fat looking like it did when I just upped my carbs, I blew up with lots of water and noticeable fat esp in my face and stomach. Since then i have been working with Ronnie and i have definitely increased my overall size and I have noticeable strength gains in the past 3 weeks! So something or things are working together! Its only week 3!!!

[Ronnie Rowland]

I just weighed myself after my PWO meal. I weighed in at 205 even...take this into consideration though I drank 30 oz of no-explod/supplement concoction, 50 grams of protein from whey, 1 apple, 1/2 of cottage cheese for PRE-WORKOUT and drank 30 oz of cellmass/supplement concoction, 25 grams of protein from whey, 4 whole ***** 3 eggs, 2 egg whites, 1/2 c oatmeal, 2.4 oz turkey and over 75 oz of water and I weighed in at 205!!!

That means the weight im holding is water and muscle...cus im definitely noticeable bigger (people are noticing) and im still pretty lean but i just feel watery (i look like i put on fat but i dont feel it being fat). I can tell from my face cus its not fat looking like it did when I just upped my carbs, I blew up with lots of water and noticeable fat esp in my face and stomach. Since then i have been working with Ronnie and i have definitely increased my overall size and I have noticeable strength gains in the past 3 weeks! So something or things are working together! Its only week 3!!!

Moush, what you just described is a sure sign you are making forward progress. Great work!

[moush]

sweet!!! Feels good to progress after being in a plateau for a long time...Thanks ronnie

[moush]

Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 15 x 10
2) 50 x 3
3) 35 x 10
4) 30 x 15

Preacher E-Z Bar Curls
1) 60 x 14
2) 70 x 9
3) 75 x 6
4) 80 x 4

Hammer Curls
1) 25 x 15
2) 30 x 10
3) 35 x 7

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 60 x 10
2) 90 x 6
3) 80 x 10
4) 70 x 10
5) 50 x 15

Tricep Pushdowns (inverted V attachement)
1) 90 x 15
2) 110 x 12
3) 120 x 10
4) 140 x 8
5) 150 x 5

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 235 x 4
3) 195 x 7
4) 185 x 10
5) 155 x 14

Leg Extensions
1) 90 x 15
2) 100 x 10
3) 120 x 10
4) 140 x 9
5) 180 x 6

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 205 x 10
2) 265 x 8
3) 255 x 10

Leg curls
1) 120 x 15
2) 130 x 10
3) 150 x 10
4) 170 x 9
5) 190 x 5

[moush]

I had my bodyfat measurements taken yesterday by skinfold measurments. Im wei***ng about 210 lbs at 8.7% bodyfat.

[moush]

this program is definitely proving its worth. im getting stronger each week, im adding size with minimal increases in bodyfat %...what more can you ask for from a program? This is not just another get-huge-quick-scheme like someother programs out there.

[Ronnie Rowland]

this program is definitely proving its worth. im getting stronger each week, im adding size with minimal increases in bodyfat %...what more can you ask for from a program? This is not just another get-huge-quick-scheme like someother programs out there.

I am glad to hear your doing well with the STS. It really does work as described when done properly.

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 185 x 10
2) 255 x 5
3) 235 x 6
4) 205 x 10
5) 165 x 14

Incline Flyes
1) 25 x 15
2) 30 x 12
3) 40 x 10
4) 45 x 8
5) 50 x 5

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 225 x 10
2) 285 x 6
3) 265 x 8
4) 245 x 10
5) 205 x 14

Seated Calf Raise
1) 80 x 15
2) 100 x 10
3) 115 x 8
4) 130 x 8
5) 140 x 6

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 10
2) 315 x 5
3) 265 x 10

Shoulder Width Lat Pull Down
1) Prep Set 130 x 10
2) 160 x 5
3) 130 x 8
4) 120 x 10
5) 100 x 15

Bent Arm Pullover on Hammer Strength
1) 100 x 15
2) 120 x 10
3) 130 x 9
4) 150 x 6
5) 150 x 4

Bent Barbell Rows (Smith Machine)
1) Prep Set 185 x 10
2) 205 x 5
3) 175 x 10

Supported T Bar Rows
1) 70 x 15
2) 115 x 8
3) 130 x 6

[moush]

Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 165 x 6
3) 155 x 7
4) 145 x 8
5) 130 x 9

Leaning unilateral Lateral Raise
1) 30 x 15
2) 35 x 10
3) 40 x 10
4) 45 x 10
5) 50 x 7

Reverse Flye Machine (Rear Delts)
1) 130 x 12
2) 115 x 12
3) 95 x 15

Shrugs
1) Prep Set 85 x 10
2) 110 x 7
3) 95 x 8
4) 85 x 10
5) 70 x 15

[moush]

Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 35 x 10
2) 50 x 5
3) 40 x 10
4) 35 x 15

Preacher E-Z Bar Curls
1) 60 x 15
2) 70 x 10
3) 75 x 8
4) 80 x 2

Hammer Curls
1) 20 x 15
2) 35 x 9
3) 40 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 60 x 10
2) 100 x 6
3) 90 x 10
4) 80 x 10
5) 50 x 15

Tricep Pushdowns (inverted V attachement)
1) 90 x 15
2) 100 x 12
3) 120 x 10
4) 140 x 10
5) 160 x 5

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 245 x 4
3) 205 x 7
4) 185 x 10
5) 175 x 12

Leg Extensions
1) 90 x 15
2) 120 x 10
3) 140 x 10
4) 160 x 9
5) 180 x 5

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 295 x 4
3) 255 x 7

Leg curls
1) 120 x 15
2) 140 x 10
3) 150 x 10
4) 170 x 10
5) 190 x 6

[moush]

just finished the 4 week Blast phase with gains I have not seen in the longest time. I can not wait to run the blast phase a second time to see what kind of weight i can throw around. Monday I will be starting the 2 week cruise phase with 30 min of cardio after lifting 3 days a week.

[moush]

well today sunday is a full cheat DAY!

tomorrow begins cruise phase with cardio 3x/wk