Uber "Slingshot Training" Log

**UberSteroids** · 11-12-2007, 11:27 PM

November 12th 2007

Day 25 of 28 Anabolic Blast
Back I/Legs II

Bent over barbell rows
65x12
95x6 +10lbs
95x6 +10lbs
135x8
185x6 +1 rep
155x8 +20lbs

V-handle pull downs Exercise added
100x10
120x8
140x8
180x6

Single leg curls
50x10
60x8
80x8 +10lbs

Leg extensions
100x10
120x10
140x10
160x8
180x8
200x10 +3 reps

**Tenmoney** · 11-13-2007, 05:09 PM

Your looking great! i just did a quick overview of your log and you seem to be adding weight/reps on every workout. Awesome job! You'll have to do a run down on all the progress you've made. I see you only 3 days left on Blast. Do you have any idea how much muscle you've put on already?

**UberSteroids** · 11-14-2007, 11:11 AM

Originally Posted by Tenmoney

Your looking great! i just did a quick overview of your log and you seem to be adding weight/reps on every workout. Awesome job! You'll have to do a run down on all the progress you've made. I see you only 3 days left on Blast. Do you have any idea how much muscle you've put on already?

Thanks man!

To be honest I am not sure. But I just checked my weight this morning, empty stomach, butt naked... 251Lbs. I would say maybe 2-4lbs of muscle. First day of the Blast I was max 244Lbs. So it is a difference of solid 7lbs.

Thing is, I didn't do any cardio, ate the same, my weight kept going up bit by bit, and even tho with having some fat on i could see more definition/size especially on my back and chest.

I can't wait for another Blast.

**UberSteroids** · 11-14-2007, 11:16 AM

November 13th 2007
Day 26 of 28

OFF

**Ronnie Rowland** · 11-14-2007, 12:39 PM

Originally Posted by UberSteroids

Thanks man!

To be honest I am not sure. But I just checked my weight this morning, empty stomach, butt naked... 251Lbs. I would say maybe 2-4lbs of muscle. First day of the Blast I was max 244Lbs. So it is a difference of solid 7lbs.

Thing is, I didn't do any cardio, ate the same, my weight kept going up bit by bit, and even tho with having some fat on i could see more definition/size especially on my back and chest.

I can't wait for another Blast.

This is how it's done!!! Awesome job!!!

**moush** · 11-14-2007, 07:37 PM

Originally Posted by UberSteroids

Thanks man!

To be honest I am not sure. But I just checked my weight this morning, empty stomach, butt naked... 251Lbs. I would say maybe 2-4lbs of muscle. First day of the Blast I was max 244Lbs. So it is a difference of solid 7lbs.

Thing is, I didn't do any cardio, ate the same, my weight kept going up bit by bit, and even tho with having some fat on i could see more definition/size especially on my back and chest.

I can't wait for another Blast.

these are the same results I yielded...some fat gain but a definite size difference and huge strength gains

**UberSteroids** · 11-15-2007, 10:04 AM

November 14th 2007
Day 27 of 28
OFF

**UberSteroids** · 11-18-2007, 11:39 AM

November 16th 2007

Day 1 of 14 Anabolic Cruise
Chest/Shoulders

Flat barbell
135x12
225x6
245x4
225x5
225x5

Incline barbell
185x8
195x6

Military press sitting
135x8
135x6

Front plate raise
35x8
35x6

Shrugs
135x12
185x8
225x6

**UberSteroids** · 11-18-2007, 11:39 AM

November 17th 2007

Day 2 of 14 Cruise
OFF

**audis4** · 11-18-2007, 03:55 PM

nice bro!
you hit the juice? im out but ill read up your log closer when i get back. nice lifts. i haven't been on...too much school

im on break, ill be watchn!

**UberSteroids** · 11-18-2007, 05:23 PM

Originally Posted by audis4

nice bro!
you hit the juice? im out but ill read up your log closer when i get back. nice lifts. i haven't been on...too much school

im on break, ill be watchn!

Audissssssss!!

Long time! Thank a lot brother!

Well, school is school... gotta do it

At least I have some time to catch up to you while you are on break! Gave me a chance haha!

No, still all natural, trying to maximize it... then hit the Test E 600mg/wk.

Good luck with school and be done with it fast!

Take care big guy!

**UberSteroids** · 11-18-2007, 10:27 PM

November 18th 2007

Day 3 of 14 Cruise
Arms

Standing barbell
85x8
115x4
105x6

Sitting preacher
105x3
95x4

Standing hammer
45s x6

Cable press down
80x10
80x10

Over head ext.
65x10
90x6

**UberSteroids** · 11-20-2007, 11:24 PM

November 19th 2007
Day 4 of 14 Cruise

OFF

**UberSteroids** · 11-20-2007, 11:26 PM

November 20th 2007

Day 5 of 14 Cruise
Back/Legs

Full barbell squat
135x6
135x6
185x6
205x4

Deadlift
135x8
225x6
315x4

Wide grip lat pulls
120x10
160x6

Lat pull v-handle
140x6
180x6

Leg extension
180x8
200x7

**UberSteroids** · 11-21-2007, 05:51 PM

November 21 2007
Day 6 of 14 Cruise
OFF

**UberSteroids** · 11-26-2007, 11:11 PM

November 21 - 26 OFF

**UberSteroids** · 11-28-2007, 11:51 PM

This a version of STS that focuses on training each muscle group twice a week.
Having selected primary and secondary exercises for each muscle group.

Day 1 - Back/Biceps - Primary
Day 2 - Chest/Triceps/Shoulders/Traps - Primary
Day 3 - Legs - Primary
Day 4 - OFF
Day 5 - Back/Biceps - Secondary
Day 6 - Chest/Triceps/Shoulders/Traps - Secondary
Day 7 - Legs - Secondary

**UberSteroids** · 11-28-2007, 11:55 PM

Day 1 - Primary
Back/Biceps

Deadlift
135x8
185x6
225x8
315x4

Bent over barbell rows
135x8
155x8
185x6
155x6

Standing barbell curls strict
85x8
105x6
95x6
85x8

Reverse grip curls
65x8
75x5

**UberSteroids** · 11-28-2007, 11:59 PM

Day 2 Primary
Chest/Triceps/Shoulders/Traps

Flat barbell
135x10
185x8
225x6
225x5
225x8

Military barbell
135x8
135x7

Cuban rotating
20s x10
20s x9

Press down
70x10
90x7
90x6
90x6

Barbell shrugs
135x12
185x10

**UberSteroids** · 11-30-2007, 10:07 AM

Day 3 Primary

Squats - Full
135x10
135x8
135x8
135x8
185x5

Standing calf raises with d-bells
90s x10
90s x8

**UberSteroids** · 11-30-2007, 09:50 PM

Day 4 OFF

Well, I had to bring a 280Lbs elliptical and a 320Lbs treadmill down the stairs to the basement.

So... pretty active rest day hahah.

**UberSteroids** · 12-03-2007, 11:24 AM

Day 5 Secondary

Wide grip lat pull down (strict)
100x10
120x10
140x8
160x7
150x8

Close grip V-handle lat pulls
120x10
140x8
160x8
150x10

Preacher bar curls
65x10
85x8
105x3
85x5

Hammer curls
35s x8

Ab bench
BW x12
BW x10

**UberSteroids** · 12-05-2007, 04:19 PM

Day 6 - Secondary

Incline d-bell press
60s x10
80s x8
90s x10
100s x8
100s x6

Lateral cable raise
30x9
30x7

Front plate
35x8
35x8

Rear cable delts
20x7

**UberSteroids** · 12-05-2007, 04:20 PM

Day 7 - OFF
Day 8 - OFF

**UberSteroids** · 12-06-2007, 10:48 AM

December 6th - 9th, taking time off.

I need it.

**UberSteroids** · 12-09-2007, 08:14 PM

Took 6 days OFF workout.

Wow, I feel fantastic.

I can't believe how I got worn out by the constant heavy lifting. Took about a month and a half to knock me down. Sleeping 8 hours each night and plenty of was always there, muscle was recovered, but my tendons and joints... I felt like a wreck. I was getting a feeling of maybe 4 hours sleep. CNS was way over stressed.

Didn't listen to Slingshot Gurus as far as limit the number of sets and volume, since I was doing each muscle group heavy twice a week. That's what happens when you don't listen

I am starting my Prime Phase tomorrow.

Thanks a lot for following my LOG.

It really keeps me motivated too, especially that I lift by myself!

I always feel as I have to do good job at the gym so I can show it to YOU!

**Ronnie Rowland** · 12-10-2007, 10:38 AM

Originally Posted by UberSteroids

Took 6 days OFF workout.

Wow, I feel fantastic.

I can't believe how I got worn out by the constant heavy lifting. Took about a month and a half to knock me down. Sleeping 8 hours each night and plenty of was always there, muscle was recovered, but my tendons and joints... I felt like a wreck. I was getting a feeling of maybe 4 hours sleep. CNS was way over stressed.

Didn't listen to Slingshot Gurus as far as limit the number of sets and volume, since I was doing each muscle group heavy twice a week. That's what happens when you don't listen

I am starting my Prime Phase tomorrow.

Thanks a lot for following my LOG.

It really keeps me motivated too, especially that I lift by myself!

I always feel as I have to do good job at the gym so I can show it to YOU!

Uber..I've been waiting for this statement...I wanted you to find out for yourself so you could see I have put some serious time into perfecting the volume and lay-out. Now you know!

**UberSteroids** · 12-11-2007, 10:45 AM

Originally Posted by SLINGSHOT TRAINING GURU

Uber..I've been waiting for this statement...I wanted you to find out for yourself so you could see I have put some serious time into perfecting the volume and lay-out. Now you know!

Uber ---->

<---- Guru and others

Yeah, well I didn't even realize that I was overtrained untill I started feeling like total crap every day even after plenty of rest.

Well, I took a little time off and I am ready to roll!

**Tenmoney** · 12-11-2007, 05:19 PM

I'm glad you posted this. Doing the cruise, with anouther prime to follow,I was close to making the same mistake. But after seeing what you said, this grass hopper will continue to do as master guru teaches.

**UberSteroids** · 12-11-2007, 08:09 PM

Yes Sir, gotta follow the plan as Master Guru states.

**UberSteroids** · 12-12-2007, 12:21 AM

Took about 7 days off training.

Day 1 of 7 de-conditioning.

8:00 am - 15 minute elliptical 65% HR

Evening workout

Flat barbell
135x12
135x12

Incline barbell
135x12

Standing barbell military
95x8

Barbell shrugs
135x10

Rear delt cable
20x12

Front plate
25x10

Over head bar
65x10

Cable press down
60x8
60x8

**UberSteroids** · 12-12-2007, 05:39 PM

Day 2 of 7 De-conditioning

Deadlift
135x12x2

Full squat
135x12x2

Wide grip lat pulls
120x12

Close grip lat pulls
120x12

Bent over bench d-bell rows
60s x12

Barbell curls
75x10x2

Preacher
65x12

Hammers
35s x8

Leg ext.
120x12x2

Single leg curl
60x10x2

Calf raise
120x16x2

**sphincter** · 12-12-2007, 07:30 PM

OMG!!! I sooo can't wait to start this!! The Guru made me a wonderful workout plan but unfortunately right was he was doing it Ihad some life issues come up and my BJJ and weight training have suffered greatly. With any luck, by the first of the year or soon after I'll be training BJJ 2xED and in the gym 4-5x EW and BACK ON CYCLE!!!! Test, Tren , Deca and STS-training FTW!!

**UberSteroids** · 12-13-2007, 12:06 PM

Originally Posted by sphincter

OMG!!! I sooo can't wait to start this!! The Guru made me a wonderful workout plan but unfortunately right was he was doing it Ihad some life issues come up and my BJJ and weight training have suffered greatly. With any luck, by the first of the year or soon after I'll be training BJJ 2xED and in the gym 4-5x EW and BACK ON CYCLE!!!! Test, Tren, Deca and STS-training FTW!!

Good deal man!

**UberSteroids** · 12-13-2007, 07:10 PM

Day 3 of 7 De-conditioning

Flat barbell
135x12
135x12

Incline barbell
135x12

Standing barbell military
95x8

Barbell shrugs
135x10

Rear delt cable
20x12

Front plate
25x10

Over head bar
65x10

Cable press down
60x8
60x8

**UberSteroids** · 12-15-2007, 05:25 PM

Day 4 of 7 De-conditioning

15min elliptical

**UberSteroids** · 12-16-2007, 12:37 PM

Day 5 of 7 De-conditioning

Flat barbell
135x12
135x12

Incline barbell
135x12
135x12

Sitting d-bell presses
45s x10

Barbell shrugs
135x10

Rear delt cable
20x12

Front plate
25x12

Over head bar
65x10

Cable press down
60x8
60x8

**UberSteroids** · 12-17-2007, 11:55 AM

Day 6 of 7 De-Conditioning

Deadlift
135x12x2

Full squat
135x12x2

Wide grip lat pulls
120x12

Close grip lat pulls
120x12

Bent over bench d-bell rows
60s x12

Barbell curls
75x10x2

Preacher
65x12

Hammers
35s x8

Leg ext.
120x12x2

Single leg curl
60x10x2

Calf raise
120x16x2

**UberSteroids** · 12-17-2007, 11:58 AM

Two more days until Blasting!

Gonna do my food shopping today, my whey is ready and my CEE should be in tommorow as well.

I will try to gain 5Lbs in next month and a half.

Thanks for checking out my log guys!

**Tenmoney** · 12-18-2007, 01:20 AM

I've posted detailed before and after stats for my first STS cycle. Check them out and let me know what you think. Also, I'm not sure if you've already done it, but you and Moush should post your results as well on the STS thread to back up Ronnie's training method. Between the 3 of us we should be able to put enough evidence out there for people to really give STS a good hard look.