Moush's Slingshot Training Log

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 190 x 10
4th set is a low rep set (6-8 reps) 190 x 10

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 135 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 165 x 10

Leg extensions-
1st set is a high rep set (12-15 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 170 x 10

Hamstrings -

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 175 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a medium rep set (8-10 reps) 225 x 10

2) 15 degree Incline Smith Machine press
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a medium rep set (8-10 reps) 225 x 9

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a medium rep set (8-10 reps) 150 x 10

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 240 x 10
2nd set is a medium rep set (8-10 reps) 250 x 10
3rd set is a medium rep set (8-10 reps) 260 x 10
4th set is a medium rep set (8-10 reps) 270 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 240 x 10
2nd set is a medium rep set (8-10 reps) 260 x 10
3rd set is a medium rep set (8-10 reps) 300 x 10
4th set is a medium rep set (8-10 reps) 320 x 10

[moush]

Tuesday: Back

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is amedium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 200 x 10

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 175 x 9

2) Cable Lateral Raises
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 70x 10
4th set is a medium rep set (8-10 reps) 75 x 9

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 175 x 9

Traps

1) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 325 x 10
2nd set is a medium rep set (8-10 reps) 345 x 10
3rd set is a medium rep set (8-10 reps) 355 x 10
4th set is a medium rep set (8-10 reps) 365 x 10

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a medium rep set (8-10 reps) 95 x 9

2) Seated Alt Cable Curls
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10
4th set is a medium rep set (8-10 reps) 50 x 7

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls with Hammer curl bar (?)
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 8
3rd set is a medium rep set (8-10 reps) 80 x 8

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 100 x 9

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a medium rep set (8-10 reps) 165 x 10

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 175 x 10
3rd set is a medium rep set (8-10 reps) 195 x 10
4th set is a low rep set (6-8 reps) 215 x 10

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 135 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 175 x 10
4th set is a low rep set (6-8 reps) 185 x 10

Leg extensions-
1st set is a high rep set (12-15 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 190 x 10

Hamstrings -

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

[patrick1]

moush
i read somethere is a 3 day split for the slingshot routine
do you know where the link is, or am i wrong
cheers

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 178 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a medium rep set (8-10 reps) 235 x 10

2) 15 degree Incline Smith Machine press
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 220 x 10
4th set is a medium rep set (8-10 reps) 235 x 8

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 125 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a medium rep set (8-10 reps) 160 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 245 x 10
2nd set is a medium rep set (8-10 reps) 250 x 10
3rd set is a medium rep set (8-10 reps) 265 x 10
4th set is a medium rep set (8-10 reps) 275 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 250 x 10
2nd set is a medium rep set (8-10 reps) 270 x 10
3rd set is a medium rep set (8-10 reps) 305 x 10
4th set is a medium rep set (8-10 reps) 320 x 10

[moush]

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 225 x 10
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is amedium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 115 x 10
3rd set is a medium rep set (8-10 reps) 125 x 10
4th set is a medium rep set (8-10 reps) 135 x 10

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 175 x 10
4th set is a medium rep set (8-10 reps) 180 x 9

2) Cable Lateral Raises
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 75x 10
4th set is a medium rep set (8-10 reps) 80 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 175 x 10
4th set is a medium rep set (8-10 reps) 180 x 9

Traps

1) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 335 x 10
2nd set is a medium rep set (8-10 reps) 355 x 10
3rd set is a medium rep set (8-10 reps) 365 x 10
4th set is a medium rep set (8-10 reps) 375 x 9

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 140 x 9

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 100 x 8

2) Seated Alt Cable Curls
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 50 x 10
4th set is a medium rep set (8-10 reps) 50 x 9

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls with Hammer curl bar (?)
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 75 x 7
3rd set is a medium rep set (8-10 reps) 75 x 9

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 9
4th set is a medium rep set (8-10 reps) 100 x 9

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 175 x 8

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a low rep set (6-8 reps) 235 x 10

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 185 x 10
4th set is a low rep set (6-8 reps) 195 x 10

Leg extensions-
1st set is a high rep set (12-15 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a low rep set (6-8 reps) 200 x 10

Hamstrings -

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a medium rep set (8-10 reps) 150 x 10

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 195 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 245 x 9

2) 15 degree Incline Smith Machine press
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 235 x 4

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 250 x 10
2nd set is a medium rep set (8-10 reps) 260 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10
4th set is a medium rep set (8-10 reps) 285 x 9

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 260 x 10
2nd set is a medium rep set (8-10 reps) 280 x 10
3rd set is a medium rep set (8-10 reps) 310 x 10
4th set is a medium rep set (8-10 reps) 325 x 9

[VASCULAR VINCE]

moush hows the slingshot system going? Read through Big Rons material and was impressed to say the least.

[moush]

I love the STS program. I have never been as strong as I am now to be honest. Both the cutting and bulking programs work very well.

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 245 x 10
2nd set is a medium rep set (8-10 reps) 265 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 170 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is a medium rep set (8-10 reps) 105 x 10
2nd set is a medium rep set (8-10 reps) 125 x 10
3rd set is a medium rep set (8-10 reps) 135 x 10
4th set is a medium rep set (8-10 reps) 145 x 9

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a medium rep set (8-10 reps) 210 x 9

[VASCULAR VINCE]

I love the STS program. I have never been as strong as I am now to be honest. Both the cutting and bulking programs work very well.

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 245 x 10
2nd set is a medium rep set (8-10 reps) 265 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 170 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is a medium rep set (8-10 reps) 105 x 10
2nd set is a medium rep set (8-10 reps) 125 x 10
3rd set is a medium rep set (8-10 reps) 135 x 10
4th set is a medium rep set (8-10 reps) 145 x 9

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a medium rep set (8-10 reps) 210 x 9

sweet!

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 185 x 8

2) Cable Lateral Raises
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75x 10
4th set is a medium rep set (8-10 reps) 80 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 9
4th set is a medium rep set (8-10 reps) 180 x 7

Traps

1) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 345 x 10
2nd set is a medium rep set (8-10 reps) 365 x 10
3rd set is a medium rep set (8-10 reps) 385 x 10
4th set is a medium rep set (8-10 reps) 405 x 8

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 140 x 9

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 100 x 8

2) Seated Incline Curls
1st set is a medium rep set (8-10 reps) 15 x 10
2nd set is a medium rep set (8-10 reps) 20 x 10
3rd set is a medium rep set (8-10 reps) 25 x 10
4th set is a medium rep set (8-10 reps) 30 x 8

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 7
3rd set is a medium rep set (8-10 reps) 30 x 9

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 9
4th set is a medium rep set (8-10 reps) 100 x 8

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 180 x 7

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 195 x 10
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a medium rep set (8-10 reps) 250 x 8

2) 15 degree Incline Smith Machine Dumbell press
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 80 x 8

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 135 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 9
4th set is a medium rep set (8-10 reps) 165 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 270 x 10
2nd set is a medium rep set (8-10 reps) 270 x 10
3rd set is a medium rep set (8-10 reps) 280 x 10
4th set is a medium rep set (8-10 reps) 290 x 9

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 270 x 10
2nd set is a medium rep set (8-10 reps) 290 x 10
3rd set is a medium rep set (8-10 reps) 310 x 10
4th set is a medium rep set (8-10 reps) 330 x 9

[moush]

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 255 x 10
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 295 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 165 x 9
4th set is a medium rep set (8-10 reps) 170 x 9

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 8

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 140 x 9
4th set is a medium rep set (8-10 reps) 150 x 8

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 190 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 220 x 9

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 80 x 10

2) Machine Lateral Raises
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75x 10
4th set is a medium rep set (8-10 reps) 85 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 180 x 8

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 225 x 10
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a medium rep set (8-10 reps) 265 x 10
4th set is a medium rep set (8-10 reps) 285 x 10

2) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 275 x 10
2nd set is a medium rep set (8-10 reps) 315 x 10
3rd set is a medium rep set (8-10 reps) 335 x 10
4th set is a medium rep set (8-10 reps) 355 x 10

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 9
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a medium rep set (8-10 reps) 100 x 8

2) Seated Incline Curls
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 35 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 8

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 9
4th set is a medium rep set (8-10 reps) 100 x 9

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 7
4th set is a medium rep set (8-10 reps) 170 x 7

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 260 x 10

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a low rep set (6-8 reps) 215 x 9

Leg extensions-
1st set is a high rep set (12-15 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 185 x 10
4th set is a low rep set (6-8 reps) 205 x 10

Hamstrings -

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 135 x 10
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a medium rep set (8-10 reps) 165 x 10

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 205 x 10
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a medium rep set (8-10 reps) 250 x 8

2) 15 degree Incline Smith Machine Dumbell press
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 80 x 8

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 270 x 10
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10
4th set is a medium rep set (8-10 reps) 300 x 9

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 280 x 10
2nd set is a medium rep set (8-10 reps) 300 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10
4th set is a medium rep set (8-10 reps) 330 x 9

[moush]

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 265 x 10
2nd set is a medium rep set (8-10 reps) 285 x 10
3rd set is a medium rep set (8-10 reps) 305 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 170 x 9

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 175 x 9
3rd set is a medium rep set (8-10 reps) 180 x 9

Lat Thickness

1) Supported T-Bar Rows -
1st set is a medium rep set (8-10 reps) 115 x 10
2nd set is a medium rep set (8-10 reps) 135 x 9
3rd set is a medium rep set (8-10 reps) 140 x 9
4th set is a medium rep set (8-10 reps) 150 x 8

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 190 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 220 x 9

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 85 x 7

2) Machine Lateral Raises
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a medium rep set (8-10 reps) 90 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 185 x 10

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 245 x 10
2nd set is a medium rep set (8-10 reps) 265 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10
4th set is a medium rep set (8-10 reps) 305 x 10

2) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 295 x 10
2nd set is a medium rep set (8-10 reps) 335 x 10
3rd set is a medium rep set (8-10 reps) 355 x 10
4th set is a medium rep set (8-10 reps) 375 x 8

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 200 x 10
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 260 x 10
4th set is a low rep set (6-8 reps) 285 x 9

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a low rep set (6-8 reps) 225 x 7

Leg extensions-
1st set is a high rep set (12-15 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 200 x 10
4th set is a low rep set (6-8 reps) 210 x 9

Hamstrings -

1)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 170 x 9

[moush]

Monday:
Chest

1) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 210 x 10
2nd set is a medium rep set (8-10 reps) 230 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a medium rep set (8-10 reps) 250 x 8

2) 15 degree Incline Smith Machine Dumbell press
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 80 x 8

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 170 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 280 x 10
2nd set is a medium rep set (8-10 reps) 285 x 10
3rd set is a medium rep set (8-10 reps) 300 x 10
4th set is a medium rep set (8-10 reps) 310 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 285 x 10
2nd set is a medium rep set (8-10 reps) 300 x 10
3rd set is a medium rep set (8-10 reps) 320 x 10
4th set is a medium rep set (8-10 reps) 330 x 9

[UberSteroids]

Moush!

Still keeping at it huh?

This is unreal. I wish I had your will and dedication.

I fell off the train good 4 months ago and lift pretty random and weak.

I don't think I have seen anyone more dedicated than you man. This is very impressive..

Take care bud!

[moush]

thanks Uber! I cant fall off bro im so afraid of going back to what I was plus im in the best shape (cardiovascualrly and muscle mass) ive ever been and I love it! Im hoping to bulk up and cut down for next summer at 215 lbs using STS.

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 275 x 10
2nd set is a medium rep set (8-10 reps) 295 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 165 x 9
3rd set is a medium rep set (8-10 reps) 165 x 9
4th set is a medium rep set (8-10 reps) 175 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 170 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 185 x 9

Lat Thickness

1) Supported T-Bar Rows -
1st set is a medium rep set (8-10 reps) 115 x 10
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a medium rep set (8-10 reps) 150 x 9

2) Seated on Machine
1st set is a medium rep set (8-10 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 200 x 9

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 85 x 9

2) Machine Lateral Raises
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 100 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 190 x 6

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 265 x 10
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 295 x 10
4th set is a medium rep set (8-10 reps) 315 x 10

2) Shrugs (with diamond shape contraption - lol)
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 230 x 10
4th set is a medium rep set (8-10 reps) 250 x 9

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 8
4th set is a medium rep set (8-10 reps) 100 x 6

2) Seated Incline Curls
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 8
4th set is a medium rep set (8-10 reps) 35 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 30 x 10
2nd set is a medium rep set (8-10 reps) 35 x 8
3rd set is a medium rep set (8-10 reps) 35 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 95 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 7
4th set is a medium rep set (8-10 reps) 100 x 7

2) Reverse Grip Pressdowns (single arm)
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10
4th set is a medium rep set (8-10 reps) 40 x 10

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 210 x 10
2nd set is a medium rep set (8-10 reps) 240 x 10
3rd set is a medium rep set (8-10 reps) 270 x 10
4th set is a low rep set (6-8 reps) 290 x 8

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 175 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 210 x 10
4th set is a low rep set (6-8 reps) 225 x 9

Leg extensions-
1st set is a high rep set (12-15 reps) 165 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 200 x 10
4th set is a low rep set (6-8 reps) 210 x 9

Hamstrings -

1)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 175 x 9

[moush]

Ive decided to take a week off from lifting to rest my body. Ive been going hard for a while now and I can tell that my body needs some recovery time.

[moush]

Monday:
Chest

1) Flat Dumbell Press
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 85 x 10

2) 15 degree Incline Smith Machine Dumbell press
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 75 x 10

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 265 x 10
2nd set is a medium rep set (8-10 reps) 28 x 10
3rd set is a medium rep set (8-10 reps) 290 x 10
4th set is a medium rep set (8-10 reps) 300 x 9

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 260 x 10
2nd set is a medium rep set (8-10 reps) 280 x 10
3rd set is a medium rep set (8-10 reps) 300 x 10
4th set is a medium rep set (8-10 reps) 310 x 9

[moush]

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 265 x 10
2nd set is a medium rep set (8-10 reps) 285 x 10
3rd set is a medium rep set (8-10 reps) 315 x 9

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 150 x 9
3rd set is a medium rep set (8-10 reps) 155 x 9
4th set is a medium rep set (8-10 reps) 160 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 175 x 9

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 175 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a medium rep set (8-10 reps) 235 x 10

2) Seated on Machine
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 195 x 10

[moush]

feeling great after that week off!!

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 80 x 9

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 10 x 10
2nd set is a medium rep set (8-10 reps) 15 x 10
3rd set is a medium rep set (8-10 reps) 20 x 10
4th set is a medium rep set (8-10 reps) 25 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 175 x 9

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 255 x 10
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10
4th set is a medium rep set (8-10 reps) 305 x 9

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a medium rep set (8-10 reps) 120 x 8

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 90 x 9
4th set is a medium rep set (8-10 reps) 95 x 8

2) Hammer Preacher Curls
1st set is a medium rep set (8-10 reps) 45 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 9
4th set is a medium rep set (8-10 reps) 75 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 8
3rd set is a medium rep set (8-10 reps) 30 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 8
4th set is a medium rep set (8-10 reps) 95 x 7

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 150 x 8

[1badcamaro]

dude you are an inspiration, i just started the prime phase monday which i absolutely hate because i feel like i'm not eating enough but i hope to have the results you have...awesome job man.

btw if you dont mind me asking, what'd the surgery run you price wise?