Moush's Slingshot Training Log

[moush]

FIRST DAY OF CRUISE PHASE

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 265 x 4
3) 225 x 9

Incline Flyes
1) 30 x 15
2) 40 x 10
3) 50 x 9

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 225 x 10
2) 300 x 4
3) 275 x 8

Seated Calf Raise
1) 80 x 15
2) 100 x 10
3) 140 x 8


Cardio MONDAY, SATURDAY, SUNDAY - Elliptical for 30 min

[Tenmoney]

Very nice strength gains Moush! 225 to 265 on bench, 225 to 245 on squat, and 275 to 315 on deads (and all for th esame number of reps, or more).That's huge! I'd say between you, me, and uber, if people aren't convinced that STS works then they'll never get it. lol. I'm going to take acloser look at your diet though. I haven't had a chance to really study it and break it down. I'm not super strict at the moment. I make sure to hit about 1.5 grams of protein/lb of bw and 1.5-2 grams of carbs/lb of bw (w/ High GI carbs mainly only p/w). I don't really have a rule of thumb for fat. As long as I get my eggs in the morning I tend to hit about 150g, maybe 200g, a day. Of course all spaced out over 5-6 meals. I guess that's a little more strict than I thought, lol.

[moush]

thanks tenmoney! Ive been eating a very clean diet set up specifically for the STS program and I have put on some decent size with some bf (it is a bulk), with a higher focus on good fats since im very carb sensitive.

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 10
2) 325 x 5


Shoulder Width Lat Pull Down
1) Prep Set 120 x 10
2) 165 x 4
3) 135 x 8

Bent Arm Pullover on Hammer Strength
1) 110 x 15
2) 130 x 10
3) 160 x 6

Bent Barbell Rows (Smith Machine)
1) Prep Set 175 x 10
2) 225 x 4

Supported T Bar Rows
1) 100 x 15
2) 125 x 6

[Ronnie Rowland]

Congradulations to Moush for making the December- Muscle and Fitness magazine!

[Tenmoney]

Oh that's right, I think I heard you say something about that at the BB.com forum. Big ups to Moush!! I'll definitely be picking up a copy. I can tell everyone I know a celeb. lol. BTW, how'd you get that gig? just curious.

[moush]

to be honest bro...I sent in that story 3 months ago and one day my friend - who works for a company that sets up ads in magazines - calls me and says whos this guy in the new Muscle and Fitness...my natural response was I dunno...he sends me a pic OF ME!! I was like wtf!! Turns out the story I sent them was good enough out of the millions of others they recieved to be published!!!

[moush]

thanks Slingshot!!!

[Ronnie Rowland]

Oh that's right, I think I heard you say something about that at the BB.com forum. Big ups to Moush!! I'll definitely be picking up a copy. I can tell everyone I know a celeb. lol. BTW, how'd you get that gig? just curious.

Pretty soon Moush's signature will read-"That Darn Papparatzi"...LOL...

[moush]

Roflmfao

[moush]

Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 175 x 4
3) 155 x 9


Leaning unilateral Lateral Raise
1) 35 x 15
2) 45 x 10
3) 55 x 6

Reverse Flye Machine (Rear Delts)
1) 120 x 15
2) 140 x 5

Shrugs
1) Prep Set 85 x 10
2) 110 x 9
3) 95 x 10

[Shawny]

hey moush your looking and doing great man, i checked out your transformation and WOW...anyways i just started your exact reutine on monday and i love it so far...the only question is that you never switch up the excercises, how come? and also i was just wondering if like once everyother month I should have a rest week where i just let my body rest and gain the muscle it's been building? anyways congrats again man

[moush]

read this Shawny - The Slingshot Training System

[Shawny]

thanx man i read it and i'm starting to get it much more now...i just have acouple questions...i have been doing my own ruetine now for acouple months but want to switch to the STS, would it be alright just to switch to it with the Prime phase starting on Monday? Also if i wanted to switch acouple of the excercises like say for chest i'de do Bench for my first chest excercise than like incline dumbell press for the second would this be alright?

[moush]

yea start the prime on monday and run it for 2 weeks...no you should follow the program the way its set up. If you have more specific questions as to why...ask Slingshot he will gladly answer any and all questions

[moush]

Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 40 x 10
2) 50 x 4


Preacher E-Z Bar Curls
1) 65 x 13
2) 75 x 10

Hammer Curls
1) 30 x 15
2) 40 x 8

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 110 x 4
3) 80 x 10


Tricep Pushdowns (inverted V attachement)
1) 90 x 15
2) 130 x 10
3) 160 x 8

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 205 x 10
2) 250 x 5
3) 225 x 7

Leg Extensions
1) 90 x 15
2) 140 x 10
3) 185 x 6

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 300 x 4

Leg curls
1) 130 x 15
2) 190 x 8

[moush]

Saturday

Cardio on Empty Stomach - 30 min on Elliptical

[moush]

Sunday

Cardio on Empty Stomach - 30 min on Elliptical

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 270 x 6
3) 230 x 9

Incline Flyes
1) 30 x 15
2) 45 x 10
3) 55 x 8

Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 225 x 10
2) 305 x 4
3) 275 x 9

Seated Calf Raise
1) 75 x 15
2) 110 x 10
3) 150 x 7

Cardio - 30 min on elliptical

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 235 x 10
2) 330 x 5


Shoulder Width Lat Pull Down
1) Prep Set 130 x 10
2) 165 x 6
3) 125 x 10

Bent Arm Pullover on Hammer Strength
1) 110 x 15
2) 130 x 10
3) 180 x 4

Bent Barbell Rows (Smith Machine)
1) Prep Set 175 x 10
2) 225 x 5

Supported T Bar Rows
1) 90 x 15
2) 125 x 6

[Shawny]

hey guys...im starting my back day work out today and i was just wondering what are Bent arm pull-overs on a machine or decline bench?

[Tenmoney]

It's when you lay on your back (on a bench, w/ your head either hanging off, or close to the edge) and hold one DB with both hands (arms extended away from your chest). Then you lower the weight behind your head, bending your arms a bit. You should feel a good stretch in your lats. Pull the weight back over your chest, making sure to contract your lats and not your chest. I've found that by keeping your arms bent and not letting them straighten out, you can put all the work on your lats and not the pecs. (hence bent arm pull overs) You'll have to play w/ it a little to get the right amount of stretch for your body, but once you find out how to really contract your lats, this is an awesome exercise. here's video showing the movement, although it looks like he's working more chest, but you get the idea.

http://youtube.com/watch?v=-GTERoZPIeY

[RoaringMad Mac]

way to work there Moush

[Shawny]

thanx man...i'm gonna give'er a try next back day

[moush]

Wednesday - Shoulders
Seated Barbell Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 175 x 4
3) 155 x 8


Leaning unilateral Lateral Raise
1) 35 x 15
2) 45 x 10
3) 55 x 8

Reverse Flye Machine (Rear Delts)
1) 120 x 15
2) 140 x 7

Shrugs
1) Prep Set 85 x 10
2) 120 x 4
3) 95 x 10

[moush]

Thursday
Biceps
Seated Alternating D-bell Curls
3 warmup sets (12,6,6)
1) Prep Set 40 x 10
2) 50 x 3


Preacher E-Z Bar Curls
1) 65 x 13
2) 80 x 8

Hammer Curls
1) 30 x 15
2) 40 x 10

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 80 x 10
2) 110 x 3
3) 70 x 10


Tricep Pushdowns (inverted V attachment)
1) 100 x 15
2) 140 x 10
3) 175 x 5

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 205 x 10
2) 260 x 4
3) 215 x 9

Leg Extensions
1) 100 x 15
2) 140 x 10
3) 200 x 6

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 315 x 4

Leg curls
1) 130 x 15
2) 190 x 7

[moush]

I noticed the past week that I was not as strong as I was the weeks during the blast phase. I definitely felt a difference and the reasoning behind it was

"Your CNS is getting tired. This is why most people can't keep gaining strength without peridization. After a prime you'll be ready to go again. If you would have continued with 10 sets during the cruise you would really be struggling with strength gains about now!!" - Ronnie

Saturday
Cardio - 30 min on elliptical

[moush]

Sunday
Cardio - 30 min Elliptical

[moush]

2 Week Prime Phase -
-No Supplements
-Reduced approximately 500 cals from diet
-45 min of cardio 5 days a week on Elliptical
-Use clenbuterol during 2 week prime phase

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 225 x 12

Incline Flyes
1) 40 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 245 x 13

Seated Calf Raise
1) 115 x 12

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 12


Shoulder Width Lat Pull Down
3 warmup sets of 100 (12,6,6)
1) Prep Set 135 x 12


Bent Arm Pullover on Hammer Strength
1) 120 x 13

Seated Cable Row
3 warmup sets of 100
1) 150 x 14

Supported T Bar Rows
1) 90 x 14

[moush]

Wednesday - Shoulders
Seated Barbell Shoulder Press
3 warmup sets 95 (12,6,6)
1) 145 x 12


Leaning unilateral Lateral Raise
1) 40 x 15

Reverse Flye Machine (Rear Delts)
1) 120 x 15

Shrugs
1) 85 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets 35 (12,6,6)
1) 45 x 12


Preacher E-Z Bar Curls
1) 60 x 14

Hammer Curls
1) 35 x 15

Triceps
Lying Tricep Extensions
3 warmup sets 50 (12,6,6,)
1) 70 x 15

Tricep Pushdowns (straight bar attachement)
1) 100 x 14

[moush]

Friday
Legs
Barbell Squat
3 warmup sets 135 (12,6,6)
1) 225 x 11

Leg Extensions
1) 125 x 13

Hamstrings
Stiff Leg Deadlift
3 warmups 135 (12,6,6)
1) 255 x 13

Leg curls
1) 140 x 14

[moush]

OFF Saturday and Sunday

[moush]

I wanted to provide an update. I weigh 215 lbs. I feel great and I love it....I definitely feel huge using the Slingshot Training System and it shows through my clothes (the sleeves are tighter, the chest and shoulders are tighter).

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 225 x 13

Incline Flyes
1) 40 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 245 x 13

Seated Calf Raise
1) 115 x 12

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 14


Shoulder Width Lat Pull Down
3 warmup sets of 100 (12,6,6)
1) Prep Set 135 x 13


Bent Arm Pullover on Hammer Strength
1) 125 x 13

Seated Cable Row
3 warmup sets of 100
1) 150 x 15

Supported T Bar Rows
1) 100 x 10

[moush]

Wednesday - Shoulders
Seated Barbell Shoulder Press
3 warmup sets 95 (12,6,6)
1) 145 x 12


Leaning unilateral Lateral Raise
1) 40 x 15

Reverse Flye Machine (Rear Delts)
1) 120 x 15

Shrugs
1) 90 x 15