Tenmoney's Sling Shot Training Log

[Tenmoney]

So I've been doing a lot of research into this idea of Slingshot training and I like what I've read. I'm going to give it a try and go balls out w/ it. I'll be doing a 4 day split, fits my schedule better, instead of the 3 or 5 split found in other threads. It will look like this;

Monday: Chest, Tri's, Calves
Tuesday: Back, Bi's
Wednesday: Shoulders, Tri's
Friday: Bi's, Legs (quads & hams)

Tonight was Day 1 of the 1st week of "Prime" stage. It was as follows:

Flat Bench:
(warm up)
135x10
185x8
Working set:
250x13

Incline flyes:
70's x 12

Skull Crushers:
100x15

Dips:
BW + 60lbs x 15

Seated donkey press:
310x15
340x15

I hope all this will be both entertaining and educational all at the same time. If anyone knows about this training style and has suggestions, please don't hesitate.

[Tenmoney]

Okay so today was back and bi's. I forgot to mention that starting out I'm 6 ft tall at 215 lbs and about 12% body fat. I'm not sure what's realistic, but I'd like to add about 5-8 lbs of muscle over the 8 week slingshot cycle.

Back:

Deadlift:
(warm up)
135x8
225x8
(Working set)
315x15

Pull ups:
BWx12

decline pull overs:
90l**Bx15

Tbar row:
4 platesx15

Bent over row:
225x12

Bi's:

DB curls:
50's x 12

incline bench curls:
30's x 15

[Tenmoney]

Warmup:
rotater cuff exercises

DB Overhead Press:
Warm up:
50'sx10
Working set:
70'sx15

45 degree uni-lateral side raises:
35'sx15

Bent over rear delt cable raises:
22.5x15

[Tenmoney]

so today was the 2nd tri workout of the week and legs, YEAH LEGS!! I swear we must LOVE pain to look forward to legs day.

tri's:
push down machine:
warm up:
4 plates x 8
4 plates and 2 quarters x 8
working set:
6 plates and 2 quarters x 15

rope push downs:
stack(200lbs?) x 15

Squats:
warmup:
135x8
225x8
315x8
405x12
(thats 4 more than last week. Getting back to where I was this summer )

Leg ext:
250x13

Stiff leg deads:
185x15

leg curls (laying):
200x14

[Elite1287]

watchin this carefully bro...sounds like great results are coming....

[Tenmoney]

I hope so. I can't wait to start the blast phase! I'm looking for some big weights and gains!

[Tenmoney]

Decline bench:
warm-up:
135x15
185x12
working set:
275x15 (new personal best!)

Incline flyes:
80's x 15 +10lbs ; +3reps(new personal best!)

tri push down machine:
8 plates x 13 +40lbs(new personal best!)

skull crushers:
100x15

[Tenmoney]

dead lift:
(warm-up)
135x10
225x10
working set:
335x15 +20lbs(new personal best!)

wide grip pull ups:
BWx15

under grip bent over rows:
185x14 (used WAY better form, WAY better contraction)

T bat rows:
5 plates x 15

shrugs: (forgot to do these last night, oops)
405x15

standing calf raises: (forgot to do these last night, too)
315x15

EZ bar curls:
80x15

hammer curls:
40's x 15

Almost done w/ the Prime!!! Can't wait to do the Blast!!! I'm really looking forward to see where the big 3 (bench, deads, squat) will top out at!!! These goals might be a little high, but I'm hoping to reach 350x4 on bench, 500x4 on squat, and 450x4 on deads. We'll see.

[UberSteroids]

Nice job Tenmoney, you are stronger than hell.

I bet you'll just explode in Anabolic blast... ALL OUT!

I'll be checkin in, maybe pick up some good exercises.

Keep going brotha!

[Ronnie Rowland]

dead lift:
(warm-up)
135x10
225x10
working set:
335x15 (new personal best!)

wide grip pull ups:
BWx15

under grip bent over rows:
185x14 (used WAY better form, WAY better contraction)

T bat rows:
5 plates x 15

shrugs: (forgot to do these last night, oops)
405x15

standing calf raises: (forgot to do these last night, too)
315x15

EZ bar curls:
80x15

hammer curls:
40's x 15

Almost done w/ the Prime!!! Can't wait to do the Blast!!! I'm really looking forward to see where the big 3 (bench, deads, squat) will top out at!!! These goals might be a little high, but I'm hoping to reach 350x4 on bench, 500x4 on squat, and 450x4 on deads. We'll see.

Great job Tenmoney! You're going to be so sore when the anabolic blast arrives that you will look forward to the anabolic prime...

[Tenmoney]

Oh I can't wait. It's going to feel so great to hurt so bad.

[Tenmoney]

rotator cuff warm up

over head DB press
(warm up)
60's x 8
70's x 8
working set
90's x 14 +20lbs

45 degree incline laterals
40x13 +5lbs

rear delt cables
27.5x15 +5lbs

close grip bench
225x15

dips
BWx30
(need to add weight next time!!)

shrug machine
455x15 +50lbs

Not even in prime yet and weights are going up
4 days and counting until Blast starts!!

[Tenmoney]

Nice job Tenmoney, you are stronger than hell.

I bet you'll just explode in Anabolic blast... ALL OUT!

I'll be checkin in, maybe pick up some good exercises.

Keep going brotha!

Thanks man. I'll be watching yours too. We just gotta keep getting bigger and stronger!!

[Tenmoney]

Bi's

standing db curls
warm up
35's x 8
working set
45's x 15

incline db curls
40's x 12

legs
squats
warm up
135x8
225x8
315x8
working set
435x15 +20lbs
and no back problems!!!

leg ext
270x15 +20lbs, +2 reps

leg curls
230x15 +30lbs, +1 rep

stiff leg deads
275x12 +90lbs
my back didn't hurt so I went way heavier!!
Calves
satnding raises
300x12

donkey raises
320x15


Prime is done!! Monday starts the BLAST!!! I am foaming at the mouth to lift heavyweight!!

[Ronnie Rowland]

Bi's

standing db curls
warm up
35's x 8
working set
45's x 15

incline db curls
40's x 12

legs
squats
warm up
135x8
225x8
315x8
working set
435x15 +20lbs
and no back problems!!!

leg ext
270x15 +20lbs, +2 reps

leg curls
230x15 +30lbs, +1 rep

stiff leg deads
275x12 +90lbs
my back didn't hurt so I went way heavier!!
Calves
satnding raises
300x12

donkey raises
320x15


Prime is done!! Monday starts the BLAST!!! I am foaming at the mouth to lift heavyweight!!

Glad to hear your back is doing better. The pre-exhaustion training was destroying your lower back!

[Tenmoney]

I agree. I can already tell that I'll be able to do SOOOO much better w/ this style of training.

[Tenmoney]

It was the first Blast workout and it was AWESOME!!!

Decline Bench:
warmup
135x12
225x10
working sets
275x8
350x3 NEW PERSONAL BEST!!!
(I got a little excited about going heavy, and went a little too heavy)
315x8 personal best, too
250x15

Incline Flyes
60s' x12
75's x8
85's x8
100's x6 personal best

tri push down machine
6 plates x 15
8 plates x 8
9 plates x 5

donkey calves
270x15
330x12
440x10
540x6

I LOVE THIS WORKOUT!!! I have never lifted this heavy or been this swollen EVER! And to think I haven't started Test yet. I still haven't been able to find a source, but with personal bests like this... that's ok.

[Tenmoney]

My day just keeps getting better!!!

[Tenmoney]

Day 2 of Blast and lovin' it!!!

Dead lift:
warm up
135x8
225x8
working sets
365x10
405x6
365x8

Pull ups
bw+25x10
bw+45x4 Personal Best
bw+25x8
bwx15

Pull over's
65x12
80x10
115x6

BB rows
225x10
275x6 Personal Best
225x10

T bar rows
4 plates x 15
5 plates x 10
6 plates x 6 Personal Best

[Ronnie Rowland]

It was the first Blast workout and it was AWESOME!!!

Decline Bench:
warmup
135x12
225x10
working sets
275x8
350x3 NEW PERSONAL BEST!!!
(I got a little excited about going heavy, and went a little too heavy)
315x8 personal best, too
250x15

Incline Flyes
60s' x12
75's x8
85's x8
100's x6 personal best

tri push down machine
6 plates x 15
8 plates x 8
9 plates x 5

donkey calves
270x15
330x12
440x10
540x6

I LOVE THIS WORKOUT!!! I have never lifted this heavy or been this swollen EVER! And to think I haven't started Test yet. I still haven't been able to find a source, but with personal bests like this... that's ok.

Tenmoney,glad to hear you are making progress. Keep up the good work!

[Tenmoney]

Thanks, and thank you for posting the work out. I have never felt stronger, bigger, or healthier in my life. I'm so glad today is an off day. I've got that day after swollen feeling and I'm absolutely useless. lol. My muscles have been crying "MERCY" for 24 hours. I love it. Oh, and still no back problems!!! I'm converted, NO MORE SUPER/DROP SETS!! I'm a straight sets kinda guy from here on out.

[Tenmoney]

Day 3 of Blast

DB press:
warm up
60's x 10
working set
90's x 8
115's x 5 Personal Best since injury
90's x 9
75's x 15

45 degree laterals
30's x 12
35's x 8
40's x 8
50's x 6 Personal Best

rear delt cables
17.5x15
22.5x15
27.5x12

Db shrugs
(125's x 10) x 3

45 degree curls
45's x 12
50's x 5 Personal Best
40's x 10

hammer curls
40's x 12
50's x 9
60's x 6

[Tenmoney]

Alright, so my back hadn't fully recovered from the onslaught I put it through on Tues, but sometimes you just gotta suck it up.

Squats:
warmup
135x10
225x8
315x8
working sets
425x8
475x4
(back was toast, so I couldn't do my other Med and High rep set)

Extentions
170x15
250x10
300x6

Seated Curls
190x12
230x8
250x4

Stiff leg deads
135x10
225x8
315x6 New Personal Best!

Back was gone at the begining, but back to normal about 30 mins after workout.

Week 1 of Blast done and ready to start Week 2!!! Pretty sure it is good lean mass, but Ive already put on 2.5 lbs since Day 1 of Prime!! I make sure to weigh myself on the same scale at the same time of day (in the morning before I eat) and I've gone from 215 lbs to 217.5 lbs (Digital scale). Can't wait to see where I end up. I can already see a little difference in my chest and Lats!!!

[UberSteroids]

TenMoney, wake up!

Where are you lazy bum ?

Post up!


Did you leave you legs at the gym? hahah

[Tenmoney]

TenMoney, wake up!

Where are you lazy bum ?

Post up!


Did you leave you legs at the gym? hahah

That's funny, lol.

It's been a crazy weekend and I didn't get a chance to workout yesterday, but tonight is Chest!!! I haven't touched a weight in 3 days and I'm begining to feel like a fat slob, so I'm ready to KILL IT tonight!

[UberSteroids]

Yeah, I will be keeping you motivated.

I got my eagle eye on your log too.

Go TEAR IT UP like it owes YOU MONEY!!

Take care big brother!

[Tenmoney]

Chest, Tri's, and Calves

Decline Bench:
Warm up
135x10
225x8
Working Sets
275x8
315x6
335x4
225x12

Incline Fly:
60x12
80x10
90x6

Dips:
BW(+25lbs)x12
BW(+45lbs)x8
BW(+90lbs)x4

Push Down Machine:
7platesx12
8platesx10
9platesx7
6platesx15

Donkey Raise Machine:
330x15
420x12
500x10
600x5
330x12

Satnding Raises:
300x15
400x10
500x8

My workout partner didn't come tonight so it was a little harder to get motivated, and I hate getting guys to spot me that I don't really know if I can trust them. I know it's not really an excuse, but I've had too many instances where someone that didn't know how to spot let the weight pin me, or worse yet fall on me. In any case, it took longer, but I got a good workout.

[Tenmoney]

Back and Bi's

Tonight was a great night!! I felt STRONG going in, so I KILLED IT!! Did I mention that I love this STS. I haven't ever worked this heavy in my life!

Dead lift:
warm up
135x8
225x8
working set
315x10
425x4 Personal Best
365x9
315x13

Pull ups
bwx12
bw(+25)x8
bw(+45)x4

Bent over rows (reverse grip)
185x15
225x12
315x9 Personal Best
got a little loose (not sloppy) on my form, but felt it a lot more in my lats!!!

Tbar rows
4platesx12
5platesx10
6platesx8 Personal Best

EZ bar curls
75x12
95x10
115x6 Personal Best

45 degree incline curls
30's x 12
40's x 8
50's x4

[Tenmoney]

Shoulders and Tri's

Standing Military Press
warm up
115x12
working sets
135x8
185x6
135x8
135x8
135x15

45 degree laterals
25's x12
30's x8
30's x8
50's x5

rear delt cables
25lbs x 12 (x3)

skull crushers
80x8
110x6
80x8
80x8
80x15

I added the 5th set to the key movements and it made a world of difference. I have never felt my shoulders work that hard or had my tri's get that fried.

[moush]

hey tenmoney...you have made some great gains as well! and you are a beast! 425 deads, 315 bent rows...bro you must be a monster! I love the STS program, i have never seen gains like this ever. I cant wait to run the blast phase again.

Ive been working real close with Ronnie with my diet, etc.

[UberSteroids]

Hey Ten,

What are your best exercises for rear delts?

I need to work on these big time...

[Tenmoney]

Thanks Moush, but don't let the weights fool you. Guys that lift the same weight as me are WAY bigger, but hopefully it will all change with STS.

Uber, I like to use bent-over cable laterals. Kinda like doing bent over laterals w/ DB's but w/ cables. I sometimes change it up between db's and cables for something dif. But I've also noticed that I hit a lot of rear delt on decline bench for some reason. It may just be my body or some screwed part of my technique, but they're sore almost longer than my chest is. Oh, and I haven't done it in a long time, but doing reverse cable cross overs works to. If your not familiar w/ it, it's like doing reg cable cross overs but w/ the pullies up high and you start w/ your arms crossed and the work load comes when you uncross them.Try those and let me know what you think.

[Tenmoney]

Day 1 of week 3

Holy Crap! this Blast phase is flying by.

Chest, Tri's, Calves

Decline Bench
warm up
135x12
225x8
working stes
250x8
355x4 New Personal Best
315x8
250x8
225x16

Incline flyes
70x8
100x6
70x8
70x8
55x12

tri push down machine
6 plates x 10
8 plates x 4
5 plates x 10
5 plates x 10
4 plates x 15

straight bar cable push down
stack x 30 (x2)

Donkey calf raises
350x12
400x10
500x8
600x4
350x12

standing calf raises
300x12 (x2)

[audis4]

your performance is hella cool! I'm going to begin this training method tomorrow as well and see how it does for me.

ill be following your progress!

[Tenmoney]

Good luck. So far everyone that has been trying it has had nothing but great results. If you haven't seen it already you should check out ubersteroid's and moush's logs too. I saw your last log about getting ready for the show in Vegas, sorry about it gatting canceled. You were lifting some serious weight on those deads. You should log your progress w/ STS so we can all see.

[Tenmoney]

So I'm taking tonight off. I came down w/ a some kind of bug last Thurs. (hence no legs last week). I thought I'd kicked it well enough to do Chest last night, but I think I started back 1 day too soon. I'm hoping to be better tomorrow, and play some catch up. I hate not training, but I know I'll be sorry if I do. Oh well, it happens.

[moush]

dam bro feel better...dont worry your body prolly needs the rest anyways

[naturalsux]

congrats Tenmoney, your strong as hell!

you and moush make me wanna start STS asap!

[Tenmoney]

Moush:
thanks bro, hopefully a good night sleep and some meds will kick it for good.

Natural:
thanks man, I highly recommend it. If you do you should a log thread, too. It would give Ronnie more testimonial support for STS. That way when he gets published in MD or Flex he has to cite our work and we can ask for kick backs.

[audis4]

Good luck. So far everyone that has been trying it has had nothing but great results. If you haven't seen it already you should check out ubersteroid's and moush's logs too. I saw your last log about getting ready for the show in Vegas, sorry about it gatting canceled. You were lifting some serious weight on those deads. You should log your progress w/ STS so we can all see.

oh thanks man!
ya that sucked, but I'll try again this next year!
I'll try and keep a log. Its tough to make time during my school schedule...taking tough classes but I'll try!
take care!