Uber "Slingshot Training" Log

[UberSteroids]

October 5 2007

I am gonna give this Slingshot Training a shot. Well, maybe not 100% as it says, but the Prime, Blast and Cruise stages. It makes a lot of sense to me.

Day 1 of 14 Prime Stage (de-conditioning)

Flat barbell
135x12
135x12

Incline barbell
135x12

Military press
95x10

Cable press down
60x8

Over head extensions
65x12

Front plate raises
25x10

Shrugs
95x12

[UberSteroids]

October 6 2007

Day 2 of 14 De-conditioning

Deadlift
155x8

Squat
135x12

Lat pull down wide grip
120x12

Lat pull down close grip
120x12

Bent over barbell rows
135x10

Barbell standing curl
95x10

Preacher curl
85x10

Hammer incline curl
40s x10

Leg extensions
100x12

Standing single leg curl
50x12

[UberSteroids]

October 7 2007

Day 3 of 14 De-conditioning

Flat barbell
135x12
135x12

Incline barbell
135x12

Military press standing
95x10

Cable press down
60x8

Over head bar extensions
65x12

Front plate raises
25x10

Shrugs
95x12

Incline d-bell rear delts
35s x12

[UberSteroids]

October 8 2007

Day 4 of 14 De-conditioning

Deadlift
135x10
135x8

Squat
135x12

Lat pull down wide grip
110x12

Lat pull down close grip
100x12

Bent over barbell rows
135x8

Standing barbell curls
75x10

Preacher curls
65x10

Hammer incline curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12

[UberSteroids]

October 9 2007

Day 5 of 14 De-conditioning
OFF

[VWbug66]

ok i get the slingshot stuff easier lookin at ur log...it seems very interesting....im gunna watch n see how ur's go, then most likely im gunna give it a try...are u on a cycle right now uber?

[UberSteroids]

ok i get the slingshot stuff easier lookin at ur log...it seems very interesting....im gunna watch n see how ur's go, then most likely im gunna give it a try...are u on a cycle right now uber?

Yeah, no problem. I update daily so that's good.

I am all natural... for now at least So nope, no cycle right now.

Just a very good, pretty strict diet.

[UberSteroids]

October 10th 2007

Day 6 of 14 De-conditioning.

Flat barbell
135x12
145x12

Incline barbell
135x12

Military press standing
95x10

Cable press down
60x8

Over head bar extensions
65x12

Front plate raises
25x10

Shrugs
95x12
95x10

Incline d-bell rear delts
40s x12

Arnold presses
30s x12

[UberSteroids]

October 11th 2007

Day 7 of 14 De-conditioning

Deadlift
135x12
135x8

Squat
135x12

Lat pull down wide grip
110x12

Lat pull down close grip
100x12

Bent over barbell rows
135x8

Standing barbell curls
75x10

Preacher curls
65x12

Hammer incline curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12

Oh man, half way there. I can't wait till the Blast Stage! I am REALLY stopping myself from hitting it hard.
One more week and I will tear it up!

[VWbug66]

ok cool...so how u liking the slingshot?? would you suggest doin it?

[UberSteroids]

ok cool...so how u liking the slingshot?? would you suggest doin it?

I mean it is only the beginning, but what I can tell you now is that even in the 2 week de-conditioning stage (which I am in now), it feels different, because basiacally I work all muscle groups 3 times a week. Well not as intense as I lift normally but this is a total routine change. Even with such lower weight I still feel some of my muscles the next day. I guess I was just so used to same routine/lifts.

Other thing is, it makes you want to hit it hard everytime you are lifting (obviously) but you have to stick to the plan and do this lower weight for 2 weeks. So it is like holding a hungry dog on a chain with a nice bone in front of it. I am pretty excited about this.

[moush]

yea im doing slingshot as well but one body part a week and i love it too...i just ifnished week one of deconditioning...it is definitely the hardest thing i have done to stop yourself from lifting heavier and doing more sets but the blast and cruise should be fun!!

[UberSteroids]

October 12th 2007

Day 8 of 14 De-conditioning

Flat barbell
135x12
135x12

Incline barbell
135x12

Military press standing
95x10

Cable press down
50x12

Over head bar extensions
65x12

Front plate raises
25x12

Shrugs
95x12
95x12

Incline d-bell rear delts
40s x12

Arnold presses
30s x12

[UberSteroids]

October 13th 2007

Day 9 of 14 De-conditioning

Deadlift
135x12
135x8

Squat
135x12
135x10

Lat pull down wide grip
110x12

Lat pull down close grip
100x12

Bent over barbell rows
115x12

Standing barbell curls
95x8

Preacher curls
65x12

Reverse EZ bar curls
65x8

Hammer incline curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12

20 minutes Ellitpical

[UberSteroids]

October 14th 2007

Day 10 of 14 De-conditioning

Incline barbell bench
135x12
135x12

Flat barbell bench
135x12
135x12

Military press standing
95x10

Cable triceps press down
50x12
50x12

Over head triceps extensions
65x12

Front plate raises
25x12

Shrugs
95x12

Incline bench rear d-bell delts
40s x12

10min elliptical

[VWbug66]

ok cool..im anxious to see how this whole thing plays out

[VWbug66]

hey man you a fan of ls1's???

[UberSteroids]

hey man you a fan of ls1's???

Oh yeaaaahhhhhh!

How did you know?

I have a beautiful Camaro Z-28.

Check it out!

Got a sound clip too.

http://www.fquick.com/garages/Chevro...Z28/2000/8442/

[VWbug66]

i saw ur screen name for aim..yeah ima chevy man also
i got an 86 chevy truck me n the pops rebuilt..we put a 94 LT1 in it 4L60E matched up to a 12bolt posi 3.42 gears.. I work for my dad doin fiberglass for cars-airplanes, anthing fiberglass...we make smooth corvette covers for the Lt1's and LS1's LS2's n LS7's....u might wanna check it out they look pretty good..we have a website check it out!!

http://www.southweststreetworks.com/covers.html

you'll see my LT1 engine at the bottom

btw nice ride man!! chevy's rule fords are p.o.s fords!!

[UberSteroids]

October 15th 2007

Day 11 of 14 De-conditioning

Deadlift
135x12
135x8

Lat pull down wide grip
110x16

Lat pull down close grip
100x18

Bent over barbell rows
135x12

Preacher curls
65x10
65x14

Reverse EZ bar curls
65x8

Hammer standing curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12

[UberSteroids]

yeah ima chevy man also
i got an 86 chevy truck me n the pops rebuilt..we put a 94 LT1 in it 4L60E matched up to a 12bolt posi 3.42 gears.. I work for my dad doin fiberglass for cars-airplanes, anthing fiberglass...we make smooth corvette covers for the Lt1's and LS1's LS2's n LS7's....u might wanna check it out they look pretty good..we have a website check it out!!

Nice man! Is that truck pretty fast ? I wonder how it runs at the track.

My ultimate plan for this car is to put in a 427 C5R with TT PT67. This is roughly a 950hp+ combo. Too much money though, I can't afford it right now. Some day.

[UberSteroids]

October 16th 2007

Day 12 of 14 De-conditioning

Incline barbell bench
135x12
135x12

Flat barbell bench
135x12
135x12

Military press standing
95x10

Cable triceps press down
50x12
50x12

Over head triceps extensions
65x12

Front plate raises
25x16

Shrugs
95x16

Incline bench rear d-bell delts
40s x12

[VWbug66]

yea its not too bad lol..i drive it everyday to school and to work...shaved the tailgate and welded a roll pan on it..shaved the rain gutters..everything but the door handles n locks...
here's a pic...

http://i51.photobucket.com/albums/f3...UUUUUUUUCK.jpg

i wanna put an ls6 in it with a magna charger..but then again i aint got the money!! lol that always seems to be the problem when you want just a little more..

[UberSteroids]

Same day:

10min elliptical in the evening.

[UberSteroids]

October 17th 2007

Day 13 of 14 De-conditioning

Deadlift
135x12
135x8

Lat pull down wide grip
110x16

Lat pull down close grip
100x18

Bent over barbell rows
135x8

Preacher curls
65x12
65x14

Reverse EZ bar curls
65x8

Hammer standing curls
35s x10

Leg extensions
100x12

Leg curls single leg
50x12

Alright! Tommorow last day of de-conditioning which will be my day OFF.
Then BIG BOOM 4 weeks of Anabolic Blast!

[UberSteroids]

October 18 2007

Day 14 od 14 De-conditioning
OFF

Prime Stage is complete!

Tommorow - 1st day of Anabolic blast.
Carb intake is going up to about 300g/day, fat 150g/day and protein around 300g/day.

[VWbug66]

sweet..so the excitment begins...

[Ronnie Rowland]

October 18 2007

Day 14 od 14 De-conditioning
OFF

Prime Stage is complete!

Tommorow - 1st day of Anabolic blast.
Carb intake is going up to about 300g/day, fat 150g/day and protein around 300g/day.

Alright! Let the games begin....

[UberSteroids]

Wow, I really had to fight myself not to touch the heavy weight. I basically threw my EGO to the garbage for 2 weeks.

You can't believe how freaking excited I am... can't wait till tommorow.

Almost feels like going on a date with some HOT girl for the first time!!!

Also, I think I will change the intake of fat to 180g/day.

Got the Creatine ready, 2 bottles of flax, 2 jugs of peanut butter, 10lb of oats, 3 big boxes of eggs, 2 trays of 15 chicken breats, 5lb hydro whey, 100% wheat bread, sweet potatoes...

I think I am covered...

[moush]

yea bro i start my blast phase on monday!! Its definitely been the hardest thing to not touch heavy weights but its gonna be fun now!!

[UberSteroids]

I have that CEE creatine, I was thinking about takin one cap in the morning with breakfast, 4 caps 10 minutes before workout, 4 caps after workout with shake and than 1cap before bed.

What do You guys think ?

BTW, I am 6`3 @ 244Lbs.

[Ronnie Rowland]

Gentlemen, the "Anabolic Prime" requires less sets and only higher reps for lactic acid increase. Doing so helps heal strained tendons and prepares the muscles and joints for future heavy loads to be used during the mass phase. Neglecting to do so will increase over-use injuries and keep you from being able to increase your strength levels over the long haul due to pain.

[UberSteroids]

Here is the plan for Anabolic Blast

Chest/Shoulders I
Arms I
Back/Legs I
OFF
Chest/Shoulders II
Arms II
Back/Legs II
OFF

I and II are days of the same muscle groups but using different exercises.

October 19th 2007

Day 1 of 28 Anabolic Blast
Chest I

Flat barbell bench
95x12
135x6
135x6
185x8
255x1
235x4
205x7
155x11

Upper chest stack machine
100x7
100x6
100x6

D-bell standing upright rows
35s x12
55s x6
60s x6
35s x11

Front plate raises
25x10
35x7
25x7

D-bell shrugs
90s x12
90s x12

Wow, weight feels heavy after these light 2 weeks.

[UberSteroids]

October 20th 2007

Day 2 of 28 Anabolic Blast
Arms I

Standing barbell curls (strict)
45x12
75x8
75x7
115x4
75x8
65x10

Standing hammer curls
35s x8
45s x5
30x x6

Triceps cable press down
50x12
70x8
70x8
90x5

Over head extensions
65x12
85x7
95x5

[UberSteroids]

October 21st 2007

Day 3 of 28 Anabolic Blast
Back/Legs I

Squats
95x12
135x6
135x6
185x4
135x9
135x8

Deadlift
135x10
205x8
205x6
205x4
205x4

Wide grip lat pull down
60x12
80x12
100x10
100x10
140x6
160x5
120x10
120x8

Wide grip lat face pulls
100x10
140x10
140x10

I know squats are very weak, I never really did them before
Plus I am 6'3 that doesn't help. I will work it up though.

[VWbug66]

ya im 6'3 also....i hate squats

[UberSteroids]

Well, 6'3 or not.. gotta do it NO EXCUSES! ONLY FIXES

October 22nd 2007
Day 4 of 28 Anabolic Blast
OFF

[VWbug66]

lol yeah.. so how is it so far?? with the correct diet and everything hows it feelin?

[UberSteroids]

It feels really good.

All these sets with different weight and rep ranges. Each time I do my sessions, telling you, I feel like I really hit that muscle. After chest day I thought my tits will explode!

I think this 3 warm-up sets and 4 work sets routine do the trick.

Also the diet part, with added creatine CEE 1000mg (10caps/day) energy is always there, and the rate at which my muscles recover is definitely much higher.

I like it...

[UberSteroids]

What is your weight Marsh? at 6'3.