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Thread: Slingshot Training Daily Log
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07-16-2017, 12:53 PM #1New Member
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Slingshot Training Daily Log
Just started my "slingshot training" to get my strength up. Just keeping a daily log here to hold myself accountable. And to track my gains obviously
7/12/2017 Day 1
Chest
BB decline press - 95(10) 115(10) 135(10)
BB incline press - 95(10) 95(10) 95(10)
Shoulders
DB OH shoulder press - 25(10) 25(10) 25(10)
Lateral raises - 10(10) 10(10)
Lats
Wide grip pull down - 85(10) 85(10) 85(10)
Close grip pull down - 100(10) 100(10)
BB rows to lower ab - 90(10) 90(10) 90(10)
BB rows to upper ab - 90(10) 105(10)
Traps
Seated DB Shrugs - skipped due to time constraint
Abs
Crunches - skipped due to time contraint
Definitely an intense workout different from most things I've done. I feel I could have gone a bit heavier on some of these exercises but I figure this will be a good baseline for me to go off of.
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07-16-2017, 01:05 PM #2New Member
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7/14/2017
Biceps
Seated DB curls - 25(8) 25(8) 20(8)
Seated DB hammer curls - 20(8) 20(6)
Triceps
Lying tricep extension - 20(7) 20(4/7) 20(5/7)
Tricep push down - 95(10) 95(10) 95(10)
Quads
Squats - 155(10) 155(10) 155(10)
Deadlift - 185(8)
Leg press - 385(10) 385(10)
Hamstrings
Lying leg curls - 90(10) 90(10) 90(10)
Calves
Standing calf raises - skipped due to time constraint
Hadn't really eaten all day since I was feeling sick but I wanted to get in the gym so this was the outcome. A few things I wanted to take note of:
My biceps were still really sore from Lats but more than that, they're weaker than I remember
Lying tricep extensions are extremely fucking difficult with correct form
I did an extra set of tricep push downs
And deadlifts are still not a movement of choice for me, but I'm gonna stick with them nonetheless
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07-26-2017, 01:05 AM #3New Member
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Chest
Decline BB Press - 115(10) 115(10) 135(10)
Incline BB Press - 100(10) 100(10) 100(10)
Shoulders
DB OH Shoulder Press - 30(10) 30(10) 30(10)
Lateral Raises - 10(10) 10(10
Lats
Wide grip pull down - 100(10) 100(10) 100(10)
Close grip pull down - 100(10) 100(10)
BB rows to lower abs - 105(10) 105(10) 105(8)
BB rows to upper abs - 105(10) 105(8)
Traps
Seated DB Shrugs - 50(15) 50(15)
Abs
Crunches - 30 30 30
Just got over some shitty food poisoning. Glad to be back in the gym
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07-26-2017, 06:08 AM #4
That's a good start keep it going keep this log going so we can see how you progress bro!
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08-06-2017, 11:06 PM #5New Member
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08-06-2017, 11:14 PM #6New Member
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Don't have the date marked in my notes but this was around the 29th
Chest
BB decline press - 115(10) 125(10) 135(10)
BB incline press - 105(10) 105(10) 105(10)
Shoulders
DB OH shoulder press - 35(10) 35(8) 35(7)
Lateral raises - 10(12) 10(12) 10(12)
Lats
Wide grip pull down - 100(10) 100(10) 100(8)
Close grip pull down - 100(10) 100(10) 100(10)
BB rows to lower ab - 105(10) 105(10) 105(9)
BB rows to upper ab - 105(10) 105(10)
Traps
Seated DB Shrugs - 50(18) 50(18)
Abs
Crunches - 3 sets of 30
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08-07-2017, 05:04 PM #7New Member
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Okay so I guess I don't have as many of my workouts saved to my phone notes as I thought I did, so I'm just going to post my most recent workout and continue on from there.
8/6/17
Chest
BB Flat Bench
45 x 18 (warm up)
135 x 8
155 x 6
165 x 4
170 x 3
Tricep Pressdowns
95 x 15
125 x 8
80 x 15
110 x 8
DB Incline Press
45 x 8 (did this more like a db shoulder press, so I dropped the weight to focus on form)
35 x 8
35 x 8
Low cable flyes
20 x 12
20 x 12
20 x 12
Workout notes:
Felt really good today, wanted to see where I'm at with flat bench since I haven't done it in several months now. Last time I hit flat was when I was doing 155 for a 5x5 so to hit 170 felt pretty good.
Triceps are feeling pretty gnarly lately, very happy with the progress.
I was flaring my elbows out a little far on the incline DB press so I dropped the weight and focused on form. I felt like I was working more chest with less weight which was pretty cool. Definitely got a better feel for the exercise.
Low cable flyes are foreign to me, so 20lbs was more than enough with strict form and controlled movement. Nonetheless, I would like to use more weight on it in the future.
And lastly, although the stats for this workout aren't anything crazy, it felt really good. I felt like I could do a lot more but my buddy was feeling rather ill so we decided to dip out early.
-Question for other members- Should I post pics with these posts?
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08-09-2017, 10:05 AM #8New Member
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Hit back yesterday
8/8/17
Started with some rhomboid rows to exhaust my rhomboids so I could focus on lats more
Rhomboid Rows
90 x 15
100 x 120
110 x 10
Wide Lat Pull Down
100 x 12
100 x 12
115 x 8
EZ Bar Curls
20 x 18
50 x 6
50 x 6
50 x 6
Close Grip Pull Down
115 x 8
85 x 12
85 x 12
Lower Back Extensions
45 x 12
45 x 10
45 x 8
Plate Shrugs
45(45) x 15
45(45) x 15
45(45) x 15
Crunches
25
25
25
25
Workout Notes:
Definitely should have eaten more throughout the day, I could feel the lack of energy.
My biceps are weeeaaaaakkk. Gotta bring those up in the next couple weeks.
Got some great lat activation on the pull downs.
Lower back exts. are dope, shrugs are easy, and core is getting stronger.
Picture attached was taken yesterday morning on no pump with some decent lighting. Feel free to critique and throw me ideas to create a more symmetrical and aesthetic look.
Stats
6'0"
158lbs
Last edited by trenetics; 08-17-2017 at 12:55 AM.
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08-12-2017, 03:15 AM #9New Member
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8/11/17
Back Squat
45 x 18
225 x 2(205 x 3)
185 x 5
185 x 5
185 x 5
185 x 5
Leg Extensions
50 x 12
50 x 12
50 x 12
50 x 12
1 Leg-leg press
2 plates x 12
2 plates x 12
2 plates x 12
Calf Raises
6 plates x 15
6 plates x 15
6 plates x 15
fuck my legs are weak. will changeLast edited by trenetics; 08-17-2017 at 12:56 AM.
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08-14-2017, 11:38 PM #10New Member
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Alright I'm not exactly hitting the Slingshot Program right now, I'm just doing my workout partner's split until the start of the semester (about the end of this month). However, he agreed to try it out with me for the following 12 weeks leading up to 2018. Back to the lifts though brah
8/14/17
Chest
BB Flat Bench
45 x 18
135 x 3
165 x 5
165 x 5
165 x 3
165 x 3
165 x 5
Tricep Pressdowns
80 x 15
110 x 8
65 x 15
95 x 8
Incline DB Press
40 x 6
40 x 8
40 x 8
Low Cable Fly
20 x 10
20 x 10
20 x 10
20 x 10
High Cable Fly
50 x 12
50 x 12
80 x 10
110 x 6 (Might have done these wrong)
Chest is definitely getting stronger, looking forward to my next chest dayLast edited by trenetics; 08-17-2017 at 12:57 AM.
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08-17-2017, 12:43 AM #11New Member
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8/15/2017
A light shoulders day to stay in the habit of going to the gym everyday
DB Lateral Raises
10 x 18
15 x 12
15 x 12
15 x 12
DB Shoulder Press
35 x 12
35 x 12
35 x 12
Low Cable Front Shoulder Raise
50 x 10
40 x 12
40 x 12
Seen here: https://www.youtube.com/watch?v=3eOFjmSM9s8 -
50 x 12
50 x 12
50 x 12
50 x 12Last edited by trenetics; 08-17-2017 at 12:58 AM.
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08-17-2017, 12:51 AM #12New Member
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8/16/2017
Back
Rhomboid Rows
90 x 15
100 x 15
110 x 15
Rows
105 x 12
120 x 12
120 x 12
EZ Bar Cable Curl
65 x 10 (standing too far from the cable at first)
65 x 12
65 x 12
Wide-grip Lat Pulldowns
75 x 12
90 x 12
90 x 12
Incline DB Curls
15 x 7
10 x 7
10 x 7
Close-grip Lat Pulldowns
100 x 10
100 x 8
100 x 8
Lower Back Extensions
25 x 12
25 x 12
25 x 8
Got a decent bit of volume in today. Looking forward to leg day tomorrow and a day off on Friday. (Don't worry, I'm bulking)Last edited by trenetics; 08-17-2017 at 01:00 AM.
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08-19-2017, 01:18 AM #13New Member
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8/19/2017
Legs
Squats
45 x 18
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Leg Extensions
60 x 10
60 x 10
60 x 10
60 x 10
Leg Curls
90 x 10
90 x 10
90 x 10
One-Leg Press
2 plates x 12
2 plates x 12
2 plates x 12
Calf Raises
8 plates x 12
8 plates x 12
8 plates x 10
For the amounts that I say a certain number of plates, I'm referring to the plates from both sides combined. Just wanted to give the log more clarity.
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08-19-2017, 07:37 AM #14Junior Member
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keeping it going.
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08-20-2017, 01:34 PM #15New Member
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The leg workout that I said was on the 19th was actually on the 18th
8/19/2017
Arm day (never really did one of these but my friend is all about them so I'm giving them a shot)
Straight bar cable curls
30 x 18
80 x 12
80 x 12
80 x 12
80 x 12
BB Flat Bench
45 x 15
135 x 3
155 x 1
165 x 1
185 x 1
205 x 1 (failed)
200 x 1 (failed)
Tricep press down
95 x 12
95 x 12
95 x 12
95 x 12
Hammer curls
20 x 10
20 x 9
20 x 5
15 x 7
Skullcrushers
55 x 10
55 x 8
55 x 10
Rope curls
80 x 10
80 x 8
80 x 5 65 x 3
Weighted Dips
25 x 9
25 x 5
25 x 5
Wanted to max out bench for shits n gigs. Hit 185 easily which was cool. 205 was quite a bit heavier though haha so still got some work to do before I hit 200
Other than that, a solid workout. Just confirmed I will be moving to another state at the start of 2018 which is exciting. Now that I have a 'deadline' of sorts, the lift goals for 1/1/2018 are:
BB Flat Bench
225 x 1
205 x 3
185 x 8
Squat
255 x 1
240 x 3
225 x 8
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08-21-2017, 09:52 PM #16New Member
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8/21/2017
Chest
BB Flat Bench
45 x 18
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
Tricep Pressdown
95 x 12
95 x 12
95 x 12
95 x 12
DB Incline Press
40 x 8
40 x 8
40 x 8
45 x 8
Low Cable Flyes
20 x 10
20 x 10
20 x 10
High Cable Flyes
30 x 10
30 x 10
30 x 10
Front Delt Cable Raises
40 x 8
40 x 8
40 x 5 30 x 3
Felt SOLID. Bumping up flat bench to 170 for 5x5 next workout.
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