Tenmoney's Sling Shot Training Log

[Tenmoney]

Oh ya boys!!! I took my meds yesterday, got a good night sleep, and woke up ready to pull some big weight! It was the best back workout EVER!

Deads:
warm up
135x8
225x8
working sets
315x8
425x5 NEW RECORD
315x8

pull ups:
bwx12
bw(+25)x8
bw(+25)x5
either I'm getting weaker or I'm putting on some weight, cause these are getting harder when everything else is getting easier

Bent Over Rows:
225x8
315x8
225x10

T Bar rows:
4plates x 12
5plates x 10
7plates x 8 NEW RECORD
the best bar we got only holds 8

DB Pull overs:
65x12
80x8(x3)
125x3 NEW RECORD
probably should've gone with 115, I was a little more fried than I thought

[Tenmoney]

Alright, now that Thanksgiving is over, and I'm over that bug I had (for real this time, had a relapse after the back work out last week) it's time to get down to buisness.

Decline:
warm up
135x12
185x8
working sets
250x8
355x4
315x7
275x8
225x14
decided to go heavier on my med. sets, fried me really good!

incline DB's:
85x8
100x5
85x10
85x8
70x14

standing calf raises
315x8
405x6
315x8
315x8
315x12

seated calf:
90x30
135x30
10 reg, 10 fast, 10 slow
my own variation that I like to do every so often

[Tenmoney]

Deads:
8x315
6x425 NEW RECORD
8x315

Pull ups:
BWx8
BW+45x4
BWx8
BWx8
BWx12

Pull overs:
65x12
85x8 (x3)
125x5 NEW RECORD

BB rows:
225x8
315x8
225x10

T Bar rows:
4plates x12
5plates x8
7plates x8
I tried 8 plates, but couldn't even pull it off the ground, I was too fried

[Tenmoney]

Standing Military Press
Warm up
95x8
working sets
135x8
205x4 New Record
155x8
155x8
135x12

45 Degree Laterals
30x12
35x8 (x3)
55x5 New Record

Rear Delts cables
3 sets x 15

Tri ext decline
90x8
115x8 need to go heavier next time
90x10
90x10
70x15

Press down machine
6plates x 10
8platesx x 6
6plates x 10 (x2)
6plates x 12

[Tenmoney]

Squats:
warm up
135x12
225x8
working sets
315x8
405x6
315x8
315x8
225x12

I think I'm going to quit doing squats and switch to leg press. My back was fried after the first 315 set. My lower back was toast for the rest of the work out. I There has to be a problem when my back gets more of a workout than my legs when I squat.

Leg Ext.
170x12
250x8 (x3)
320x5 New Record

Stiff Leg Deads
warm up
135x8
225x8
working sets
315x8
345x6 New Record
275x8

My back was killing me at this point, so I called it quits. I killed my hams on the deas, so I don't feel too bad about leaving out the curls. It just pisses me off that I've missed 2 leg w/o's cause I was sick, and then on the ones that I can do, my back screws it up. DAMN SQUATS!!

[Ronnie Rowland]

Squats:
warm up
135x12
225x8
working sets
315x8
405x6
315x8
315x8
225x12

I think I'm going to quit doing squats and switch to leg press. My back was fried after the first 315 set. My lower back was toast for the rest of the work out. I There has to be a problem when my back gets more of a workout than my legs when I squat.

Leg Ext.
170x12
250x8 (x3)
320x5 New Record

Stiff Leg Deads
warm up
135x8
225x8
working sets
315x8
345x6 New Record
275x8

My back was killing me at this point, so I called it quits. I killed my hams on the deas, so I don't feel too bad about leaving out the curls. It just pisses me off that I've missed 2 leg w/o's cause I was sick, and then on the ones that I can do, my back screws it up. DAMN SQUATS!!

I think switching over to leg presses would be very wise. Eventually, you may be able to do squats without back pain. The lower back is a very slow healer!

[Tenmoney]

Decline Bench
warm up
135x12
185x6
working set
250x8
335x5
275x8

incline
70x12
90x8
110x7 New Record

standing calves
300x12
360x10
420x6

seated calves
4plates x 12
5plates x 10
6plates x 6

Incline Curls
30x12
45x8
55x4 New Record

preacher hammer curls
30x12
40x8
50x6

[Tenmoney]

Back

Deads
warm up
135x12
225x8
working sets
315x8
450x4 New Record

Pull ups
BWx8
BW(+45)x6
BWx12

Pull Overs
75x12
95x8
125x7 New Record

Bent over BB Rows
225x8
335x6 New Record

T Bar
5plates x 12
7plates x 8

[Tenmoney]

Shoulders

Standing Military:
warm up 12-6-6
working sets
155x8
205x4
155x10

45 degree laterals:
30x12
40x8
60x4 New Record

Rear Delts Cables:
2 high rep sets

Hammer Smith Shrugs:
6plates x 12
8plates x 8
10plates x 4
8platesx 10

Tricep Ext Decline:
90x8
135x4 New Record
100x10

Cable Press down:
150x12
200x8
150x12

[Tenmoney]

Legs

Leg Press:
Warmup 12/6/6
14plates x 8
18plates x 4
14plates x 10

Leg Ext:
185x12
265x8
340x5 New Record

Stiff Leg Dead: (Smith)
Warmup 12/6/6
315x8
405x4 New Record

Leg Curls:
170x12
210x8

[Tenmoney]

Decline Bench:
warm up: 12/6/6
working sets:
265x8
335x4
275x8

Incline DB:
70x12
90x8
115x4 New Record

Standing calves:
350x12 (x3)

Donkey Calf Raises:
320x12 (x3)

[Tenmoney]

Big Back Day!

Deads:
warmup 12/6/6
working sets
315x8
455x4 New Record
it felt so good to see 4 plates and a quarter on each side

Pull ups:
BWx8
BW(+45)x5
BWx12
I felt stronger on these tonight

Pull Overs:
75x12
95x8
125x9 New Record
Ronnie if your seeing this, I'm going to need a substitue for this one, cause the DB's only go to 125lbs

BB Rows:
225x8
275x8

T Bar Rows:
5plates x 12
7plates x 8

[Tenmoney]

Shoulders:
Seated Military (Smith):
warm up 12/6/6
185x8
245x6
185x12

45 Degree laterals:
30x12
40x8
60x6 New Record

Rear Delts Cables:
2 high sets

Shrugs (Hammer Strenth)
warm up 12/6/6
8plates x 12
10plates x 8
14plates x 6 New Record

Bi's:
Incline DB Curls:
40x8
55x6 New Record
40x10

Reverse Cable Curls:
45x15
60x10

Preacher Hammer DB's:
40x15
50x6

[Tenmoney]

Legs:
Leg Press
warm up 12/6/6
working sets:
14plates x 8
18plates x 6 New Record
14plates x 10

Extentions:
190x12
270x8
340x6 New Record

Siff Leg Deads: (free weights, not smith!)
warm up 12/6/6
WorkingS Sets:
315x8
405x6 New Record

Curls:
170x12
230x8

[Ronnie Rowland]

Tenmoney, you have made some serious strength gains!!!!

Your results in the "anabolic cruise" are text book Slingshot Training!

[Tenmoney]

So it took me awhile, but I have put together a progress report for improvements made over my first STS cycle.

As far as weight goes... I began at 215 lbs around 12% BF. I was able to maintain my BF % throughout. I stepped on the scale at 223 lbs on Fri. I know where the fat goes on my body when I gain it, and I can say that from the way my cloths fit, or I should say the way the don't fit, the weight gain is muscle. i.e. tight in the arms, chest/back, shoulders, ands thighs. My waist hasn't changed. The goal was to gain a solid 8 lbs of muscle, and that's what happened. YIPEE! (sorry , couldn't help it, lol)

As for strength... Holy Crap!! I calculated 1 rep maxs on bodybuilding.com (both before and after) for the sake of coming up with results that are easier to measure. I don't know if it will impress you guys, but I was extremely happy w/ them.

Exercise: Before/ After/ Difference/ % change

Bench Press: 366 lbs/ 387 lbs/ 21 lbs/ 5.5%

Dead Lift: 470 lbs/ 496 lbs/ 26 lbs/ 5%

Stiff Leg Deads: 393 lbs/ 470 lbs/ 77 lbs/ 27%

T Bar Row: 315 lbs/ 447 lbs/ 132 lbs/ 30%

Bentover BB Row: 320 lbs/ 340 lbs/ 20 lbs/ 6%

DB Pull Over: 132 lbs/ 161 lbs/ 29 lbs/ 18%

I couldn't tally the results for legs because my back was a major factor in my squats... which in turn affected the rest of leg day. Please don't think that I simply neglected legs (they are one of my favorite body parts to do). It's just that the poundages were all over the place depending on how fried my back was after warming up squats. I'll be switching to leg press for the next cycle of STS, so my back won't bother me (and in turn the results will be easier to read).

I have never seen across the board improvements like this ever, let alone in 8 weeks. If there was ever any doubt about STS, I hope that this helps put them to rest. If you're looking for something new to jump start your gains, I highly recommend that you try STS (and log it).

Special thanks to Ronnie Rowland for all your help and support. You have been a great coach and friend. The advice/instruction that you have given me has helped me go farther than I ever before.

[Tenmoney]

Alright, so you've seen the results from the first go-round. I had the best results of my life with this, so hey, stick with what works. The last post has my weight and BF%. I'll re-weight myself at the end of prime to see how much fat will have (hopefully) lost from lower calories and adding cardio. Unlike last time I will add a little of ardio all though out b/c I'll bee adding more carbs this time, and I don't want them to convert to fat.

[Tenmoney]

Decline Bench:
warm up: 1/6/6
working set:
245x12

Incline DB:
105'sx15

Standing Calves:
370x15

Donkey Calves:
320x15

[Tenmoney]

Deads:
warm up 12/6/6
working set:
335x12

Pull ups:
BW(+25)x14

Pull overs:
110x15

BB Rows:
275x15

T Bar:
7p x 15

[Tenmoney]

Military Smith:
warm up 12/6/6
Working set:
225x12

45 Degree Laterals:
40'sx15

Rear Delt Cables:
27.5x15

Hammer Strength Shrug Machine:
14p x 12

[Tenmoney]

Incline Curls:
40's x 15

Rev. Curls:
70x15

Hammer Curls:
50's x 15

Close grip Bench:
225x15

Skull Cruchers:
110x15

single arm puch down:
27.5x15

[Tenmoney]

Legs

Leg Press:
warm up 12/6/6
working set
16plates x 12

Leg Ext:
230x15

Stiff Leg Deads:
315x15

Laying Leg Curls:
170x15

As I mentioned, I took out squats and replaced it w/ leg press. I was worried that I wouldn't get as good of a workout. Not to worry though, due to my back not being cashed, I was actually able to hit my legs harder! It was quite evident from my having to hobble out to the car, lol.

[Ronnie Rowland]

Legs

Leg Press:
warm up 12/6/6
working set
16plates x 12

Leg Ext:
230x15

Stiff Leg Deads:
315x15

Laying Leg Curls:
170x15

As I mentioned, I took out squats and replaced it w/ leg press. I was worried that I wouldn't get as good of a workout. Not to worry though, due to my back not being cashed, I was actually able to hit my legs harder! It was quite evident from my having to hobble out to the car, lol.

Smart move dropping sqauats for now. Question? Are you a LOW-BAR or HIGH-BAR SQUATTER? Meaning where do you place the bar in relation to your neck? This can make a difference and we could try it next training cycle after given your back a rest.

[Tenmoney]

I used to be a high bar squater, but then a friend turned me on to low bar squating. I was able to put up a lot more weight. Within 2 months I jumped from 315 for reps to 500 for reps. However, now that you mention it... it was shortly there after that my back started to give me problems. Not sure if that came from the change in bar placement or heavier weights.

[UberSteroids]

How do you do LOW-BAR squats?

[Tenmoney]

on high bar squats you place the bar across your traps, up by your neck. On low bar squats you cross your rear delts, and kinda your shoulder blades, with it. It can help you balance the weight better for some people's build. I've seen power lifters do it more than body builders.

[Tenmoney]

Decline:
12/6/6
295x10

Incline:
110's x 12

Calves Standing:
320x20

Donkey Calves:
360x30

[Tenmoney]

Dead Lift:
12/6/6
340x13

Pull ups:
BW(+30)x12

BB Rows:
295x15

T Bar:
7p(+10)x15

Pull Over:
115x13

[Tenmoney]

Shoulders:

Smith Military:
warm up 12/6/6
working set
225x12

Hammer Smith Shrugs:
12p x 15

45degree laterals:
40's x15

bent over laterals: (rear delts)
25's x 15

[Tenmoney]

Arms:

Incline curls:
warm up 12/6/6
55's x 12

ez bar curl:
90x15

hammer curl:
60's x 15

Close grip Bench:
warm up 12/6/6
235x14

Skull Crushers:
135x14

single arm cable pull downs (rev&reg)
1 hi rep each

[Tenmoney]

Legs:

Leg Press:
warm up 12/6/6
working set
18p x 15

Ext:
230x15

Stiff Leg deads:
warm up 12/6/6
working set
315x15

Leg Curls (seated):
190x18

[Tenmoney]

It was New Year's Eve and I had no idea that gym was closing as early as it did, so this was an abreviated workout.

Decline
Warm up 12/6/6
working sets:
225x10
315x7
275x10
275x9
225x15

Incline DB: Dropset (had 15 min. until they closed, had to work fast)
75x10
60x10
45x10

Flat Flyes:
25x20

... the goal this go 'round is to hit the high end of each set. Meaning, on high sets, hit 15 reps... med. sets, hit 10... low sets, hit 6. Last time I wanted to lift the heaviest weight possible and just make the bottom end of the rep range. So, this time I'm still going to heavy as I can, but hit the top end. You wouldn't think that it could make that much of difference (I mean really, it's just a couple of reps), but HOLY CRAP did it ever. The best part is I look at the numbers I posted last time, and in an effort to refuse going lighter, I just try to use the same weights, but w/ more reps. We'll see how well that works, lol.

[Tenmoney]

Deads:
warm up 12/6/6
working sets:
315x10
450x4
365x10

Pull ups:
BW x 10
BW(+40)x4
BW(+25)x10
BW(+25)x8
BW x 15

Pull overs:
75x15
95x10
95x10
95x10
125x6

BB Rows:
225x10
275x7
225x12

T Bar:
No time, Cosed early (new Year's Day)

[Tenmoney]

Seated Military Smith:
warm up 12/6/6
working sets:
185x12
255x6
225x10
225x10
185x15

45 degree lateral:
35x12
45x8(x3)
60x4

Rear Delt DB (bent over seated):
30x10(x2)
40x15(x2)
...added this to help bring up rear delts

rear delt cables:
3 high rep sets

Shrugs (hammer str. mach.):
8p x 8
14p x 6
10p x 10 (x2)
8p x 15

[Tenmoney]

incline curls:
warm up 12/6/6
40's x10
55's x7
40's x9
35's x13

BB curl:
70x15
90x10
90x10
110x10

Hammer curls:
45's x15
55's x10
60's x8

Skull crushers:
110x10
125x10
125x8
110x8
90x12

close grip bench:
185x12
225x8
135x15

Push downs (single arm):
25x12
35x8
30x10
40x4

I'm adding close grip bench this time around b/c I felt never quite felt like I was hitting tri's enough w/ just 2 exercises. Even going heavy they didn't get hit as hard as everything else. They felt great today, though. I'll play it by ear and see. If it begins to screw w/ my chest and shoulder workouts I'll drop them.

[Tenmoney]

Leg Press:
warm up 12/6/6
14p x 10
18p x 8
18p x 10
14p x 12
10p x 15
This was all over the place. I haven't done leg press in a blast yet, so I ended up under estimating my weights. I'll go heavier next time.

Leg Ext:
230x15
270x12 (x3)
320x6

SLDL:
315x8
365x6
315x8

Curls:
150x15
170x12
200x10
I had to stop here b/c I it was all I could do not to throw up at this point. I got home and spent about 5 mihnutes over the toilet dry heaving. IT WAS AWESOME!!! I haven't puked/almost puked on leg day in about 8 months. I think it was the leg press. I hurled 3 times working out, all leg days, and all had heavy leg presses involved. Oh well, I'll just have to suck it up. LOL.

[Tenmoney]

I know I'm already 1 week into the blast, but I'm going to try and post some pics next week for before and after. I'll post up some pics from Aug 07 as well so we can see how much improvment has been made thus far.

[Tenmoney]

Decline:
warm up 12/6/6
255x8
325x6
275x10
275x10
245x15

Incline:
80's x 15
100's x 8
100's x 8
100's x 6
100's x 6
didn't mean for the 4th set to be a low, I was FRIED!!

Flat Fly:
35x15 (x3)
added this to really finish off chest

Standing Calves:
350x20 (x3)

Donkey Calves:
320x15 (x4)

That's as heavy as the machines go. Last go 'round I did single leg on the machines, but I feel it much better if I just go with several high reps. Pretty sure that this will be the only bodypart that I stray from the STS rep/set plan.

[Tenmoney]

So you guys should get a kick out of this. I've been training w/ a girl I met at the gym for the last week. I've started her on STS as well. I've been working w/ Ronnie to make needed adjustments for her and she's stoked about this training system. In any case, She is going to be keeping a journal log at illpumpyouup.com, and if I can get her to double up, she'll do it here, too. I mentioned I will posting before and afters, well... she will, too. So if you guys get the chance, look her up and give her a shout out. I know it would help if she got some good feedback. (But play nice guys) When she starts the log I'll let you know where you can find it.

[Tenmoney]

Incline curls:
warm up 12/6/6
40's x 10
55's x 6
40's x 10
35's x 15

EZ Bar curl:
60x15
70x10
80x10
100x8

Hammer curl:
50's x 15
55's x 10
65's x 8

Skull Crusher:
100x10
115x10
135x4
115x10
115x10

Close grip banch:
185x12 (x3)

Rope push downs:
50x15
70x10
70x10
90x6