Moush's Slingshot Training Log

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets 35 (12,6,6)
1) 50 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) 80 x 12

Tricep Pushdowns (straight bar attachement)
1) 130 x 15

[Dukkit]

been following your log a little bit. im looking into this STS and im not sure i fully understand it. so your only 2-3 excercise per muscle group. with a warm up set or 3. then only one heavy work set?? is that right?

[moush]

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

Leg Extensions
1) 140 x 13

Hamstrings
Stiff Leg Deadlift
3 warmups 135 (12,6,6)
1) 255 x 15

Leg curls
1) 140 x 15

[moush]

depends what phase you are in prime, blast or cruise

[Ronnie Rowland]

been following your log a little bit. im looking into this STS and im not sure i fully understand it. so your only 2-3 excercise per muscle group. with a warm up set or 3. then only one heavy work set?? is that right?

1) 2 exercises is correct.

2) 1-3 warm ups is correct.

3) You do only 1 heavy work set during the blast and crusie. No heavy work is allowed during the prime!

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 275 x 5
3) 245 x 7
4) 225 x 6
5) 185 x 8

Incline Flyes
1) 25 x 15
2) 30 x 10
3) 40 x 8
4) 50 x 4
5) 50 x 2

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 130 x 10
2) 280 x 4
3) 240 x 8
4) 225 x 10
5) 205 x 10

Angled Seated Calf Raise
1) 100 x 12
2) 140 x 10
3) 200 x 10
4) 220 x 10
5) 300 x 4

[Tenmoney]

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 Uber 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.

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 10
2) 335 x 4
3) 265 x 10

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 165 x 4
3) 140 x 9
4) 120 x 10
5) 100 x 15

Hammer Strength Bent Arm Pullover
1) 110 x 12
2) 130 x 10
3) 140 x 8
4) 160 x 6
5) 160 x 4

Seated Cable Rows
1) Prep Set 130 x 10
2) 175 x 4
3) 150 x 10

Supported T Bar Rows
1) 90 x 15
2) 105 x 6
3) 105 x 4

hey tenmoney...i will post my results for Ronnie in the STS thread. Thats a great idea!

[moush]

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 135 x 10
2) 175 x 6
3) 160 x 10
4) 155 x 7
5) 100 x 15

Leaning unilateral Lateral Raise
1) 25 x 15
2) 35 x 10
3) 45 x 10
4) 50 x 9
5) 55 x 7

Reverse Flye Machine (Rear Delts)
1) 160 x 5
2) 120 x 110
3) 100 x 15

Shrugs
1) Prep Set 80 x 10
2) 110 x 8
3) 95 x 9
4) 85 x 10
5) 75 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 35 x 10
2) 95 x 5
3) 75 x 10
4) 60 x 15

Preacher E-Z Bar Curls (close grip)
1) 55 x 10
2) 55 x 7
3) 60 x 5
4) 60 x 2

Hammer Curls
1) 25 x 15
2) 30 x 10
3) 35 x 8

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 60 x 10
2) 110 x 3
3) 90 x 8
4) 80 x 9
5) 60 x 15

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 140 x 10
4) 155 x 4
5) 150 x 2

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 270 x 3
3) 225 x 9
4) 205 x 10
5) 145 x 15

Leg Extensions
1) 100 x 15
2) 120 x 10
3) 140 x 10
4) 160 x 10
5) 200 x 5

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 325 x 3
3) 265 x 6

Leg curls
1) 120 x 15
2) 140 x 10
3) 150 x 10
4) 170 x 10
5) 190 x 5

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 285 x 4
3) 245 x 7
4) 225 x 7
5) 175 x 14

Incline Flyes
1) 30 x 15
2) 35 x 10
3) 40 x 10
4) 45 x 5
5) 45 x 3

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 130 x 10
2) 285 x 4
3) 240 x 10
4) 225 x 10
5) 205 x 10

Angled Seated Calf Raise
1) 100 x 15
2) 140 x 10
3) 200 x 10
4) 220 x 10
5) 305 x 4

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 225 x 10
2) 345 x 4
3) 265 x 9

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 170 x 4
3) 150 x 7
4) 125 x 10
5) 105 x 15

Hammer Strength Bent Arm Pullover
1) 90 x 15
2) 110 x 10
3) 120 x 10
4) 130 x 10
5) 150 x 8

Seated Cable Rows
1) Prep Set 130 x 10
2) 180 x 5
3) 160 x 9

Supported T Bar Rows
1) 80 x 15
2) 105 x 8
3) 115 x 6

[llrockyll]

good progress moush and ur bound to put on a little fat during the blast if u went from doing cardio to doing none, no big deal. thats my only problem with the STS. i put on weight easy and if i stopped doing cardio it wouldnt be pretty.

[moush]

hahah yea i hear ya but youd be surprised...my second round of the blast im not putting on as much fat but im still getting stronger! I love this program!!

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 185 x 5
3) 175 x 9
4) 165 x 9
5) 135 x 15

Machine Side Raises
1) 30 x 15
2) 50 x 10
3) 60 x 10
4) 80 x 10
5) 100 x 4

Reverse Flye Machine (Rear Delts)
1) 140 x 8
2) 120 x 10
3) 100 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 5
3) 90 x 10
4) 85 x 10
5) 70 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 35 x 10
2) 100 x 4
3) 85 x 8
4) 60 x 15

Hammer Strength Preacher Curls
1) 45 x 10
2) 55 x 7
3) 55 x 4
4) 55 x 2

Hammer Curls (with bar)
1) 35 x 15
2) 50 x 10
3) 60 x 8

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 110 x 6
3) 90 x 8
4) 80 x 9
5) 50 x 15

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 140 x 10
4) 150 x 10
5) 165 x 7

[Ronnie Rowland]

good progress moush and ur bound to put on a little fat during the blast if u went from doing cardio to doing none, no big deal. thats my only problem with the STS. i put on weight easy and if i stopped doing cardio it wouldnt be pretty.

Cut the carbs and you will do fine! 1 aerobic session is allowed to manintain cardiovascular conditioning. Performing more than 1 cardio session during a high volume phase can decrease insulin sensitivity. Do not exceed a maximum time limit of 30 minutes per session. Cardio should be avoided on the days you train legs and back.

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 295 x 4
3) 245 x 7
4) 225 x 8
5) 175 x 13

Incline Flyes
1) 30 x 15
2) 35 x 10
3) 40 x 10
4) 45 x 8
5) 50 x 2

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 220 x 10
2) 320 x 4
3) 245 x 10
4) 225 x 10
5) 205 x 15

Angled Seated Calf Raise
1) 120 x 15
2) 180 x 10
3) 220 x 10
4) 280 x 10
5) 320 x 6

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 355 x 4
3) 275 x 10

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x8
4) 125 x 10
5) 110 x 15

Hammer Strength Bent Arm Pullover
1) 100 x 15
2) 110 x 10
3) 130 x 10
4) 140 x 10
5) 160 x 8

Seated Cable Rows
1) Prep Set 130 x 10
2) 190 x 5
3) 150 x 10

Supported T Bar Rows
1) 70 x 15
2) 105 x 8
3) 115 x 7

[Ronnie Rowland]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 355 x 4
3) 275 x 10

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x8
4) 125 x 10
5) 110 x 15

Hammer Strength Bent Arm Pullover
1) 100 x 15
2) 110 x 10
3) 130 x 10
4) 140 x 10
5) 160 x 8

Seated Cable Rows
1) Prep Set 130 x 10
2) 190 x 5
3) 150 x 10

Supported T Bar Rows
1) 70 x 15
2) 105 x 8
3) 115 x 7

moush, how sore are your lats getting during the blasting phase? Mine are toast today!

[moush]

Im definitely tight and sore in the last especially after yesterday! I had an awesome workout yesterday and an even better one today...check out my lifts for today

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 195 x 6
3) 175 x 9
4) 155 x 10
5) 135 x 10

Machine Side Raises
1) 40 x 15
2) 50 x 10
3) 60 x 10
4) 80 x 10
5) 100 x 6

Reverse Flye Machine (Rear Delts)
1) 160 x 5
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 7
3) 90 x 10
4) 85 x 10
5) 75 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 100 x 5
3) 85 x 9
4) 70 x 15

Hammer Strength Preacher Curls
1) 25 x 15
2) 35 x 10
3) 45 x 10
4) 55 x 5

Hammer Curls (with bar)
1) 55 x 12
2) 65 x 10
3) 70 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 115 x 4
3) 95 x 4
4) 80 x 10
5) 70 x 15

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 150 x 10
4) 160 x 10
5) 170 x 7

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 275 x 6
3) 245 x 8
4) 225 x 10
5) 185 x 15

Leg Extensions
1) 100 x 15
2) 140 x 10
3) 160 x 10
4) 180 x 10
5) 200 x 7

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 335 x 3
3) 265 x 8

Leg curls
1) 120 x 15
2) 140 x 10
3) 150 x 10
4) 170 x 10
5) 195 x 5

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 295 x 4
3) 250 x 7
4) 230 x 9
5) 175 x 14

Incline Flyes
1) 30 x 15
2) 35 x 10
3) 40 x 10
4) 45 x 8
5) 50 x 2

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 220 x 10
2) 320 x 6
3) 280 x 8
4) 240 x 10
5) 190 x 15

Angled Seated Calf Raise
1) 120 x 15
2) 180 x 10
3) 220 x 10
4) 280 x 10
5) 320 x 7

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 365 x 5
3) 275 x 10

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x 8
4) 135 x 8
5) 110 x 15

Hammer Strength Bent Arm Pullover
1) 100 x 15
2) 110 x 10
3) 130 x 10
4) 150 x 8
5) 170 x 6

Seated Cable Rows
1) Prep Set 130 x 10
2) 200 x 5
3) 160 x 10

Supported T Bar Rows
1) 80 x 15
2) 105 x 9
3) 130 x 5

[moush]

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 205 x 2
3) 175 x 9
4) 160 x 10
5) 140 x 12

Machine Side Raises
1) 40 x 15
2) 50 x 10
3) 65 x 10
4) 80 x 10
5) 105 x 5

Reverse Flye Machine (Rear Delts)
1) 160 x 6
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 7
3) 95 x 10
4) 85 x 10
5) 80 x 15

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 105 x 5
3) 85 x 9
4) 70 x 15

Hammer Strength Preacher Curls
1) 35 x 15
2) 45 x 10
3) 55 x 9
4) 65 x 5

Hammer Curls (with bar)
1) 45 x 15
2) 65 x 8
3) 75 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 115 x 5
3) 95 x 9
4) 85 x 10
5) 75 x 12

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 150 x 10
4) 160 x 10
5) 175 x 5

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 280 x 5
3) 250 x 8
4) 235 x 10
5) 195 x 15

Leg Extensions
1) 100 x 15
2) 140 x 10
3) 160 x 10
4) 180 x 10
5) 220 x 6

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 335 x 4
3) 275 x 8

Leg curls
1) 120 x 15
2) 145 x 10
3) 155 x 10
4) 175 x 9
5) 195 x 7

[moush]

CRUISE PHASE BEGINS

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 215 x 10
2) 295 x 4
3) 250 x 9


Incline Flyes on Cables
1) 20 x 15
2) 30 x 10
3) 45 x 8

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 220 x 10
2) 325 x 5
3) 280 x 8


Angled Seated Calf Raise
1) 120 x 15
2) 220 x 10
3) 325 x 5

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 370 x 4


Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x 10

Hammer Strength Bent Arm Pullover
1) 110 x 15
2) 130 x 10
3) 160 x 7

Seated Cable Rows
1) Prep Set 150 x 10
2) 210 x 5

Supported T Bar Rows
1) 90 x 15
2) 120 x 7

[moush]

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 200 x 5
3) 175 x 9

Machine Side Raises
1) 50 x 15
2) 80 x 10
3) 105 x 5

Reverse Flye Machine (Rear Delts)
1) 160 x 6
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 8
3) 95 x 10

[moush]

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 110 x 5

Hammer Strength Preacher Curls
1) 40 x 15
2) 70 x 8

Hammer Curls (with bar)
1) 65 x 14
2) 80 x 8

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 80 x 10
2) 120 x 4
3) 90 x 10

Tricep Pushdowns (straight bar attachment)
1) 120 x 15
2) 150 x 12
3) 165 x 10

[moush]

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 205 x 10
2) 295 x 5
3) 270 x 9


Leg Extensions
1) 120 x 15
2) 180 x 10
3) 225 x 6


Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 235 x 10
2) 325 x 6


Leg curls
1) 130 x 15
2) 175 x 9

[moush]

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 235 x 10
2) 295 x 4
3) 255 x 7

Incline Flyes with cables
1) 30 x 15
2) 40 x 10
3) 55 x 8

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 240 x 10
2) 340 x 5
3) 280 x 9

Angled Seated Calf Raise
1) 140 x 15
2) 240 x 10
3) 340 x 4

[moush]

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 380 x 4


Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 5
3) 150 x 10

Hammer Strength Bent Arm Pullover
1) 110 x 15
2) 130 x 10
3) 180 x 6

Seated Cable Rows
1) Prep Set 150 x 10
2) 220 x 5

Supported T Bar Rows
1) 90 x 15
2) 120 x 7

[moush]

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 205 x 3
3) 175 x 9

Leaning Side Lateral Raises (didnt like the hammer strength)
1) 25 x 15
2) 40 x 10
3) 50 x 7

Reverse Flye Machine (Rear Delts)
1) 160 x 7
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 85 x 10
2) 120 x 8
3) 95 x 10

[UberSteroids]

Go Moush!

Keep up the great work man.

It is pretty impressive how you stick to it.

That's what I call dedication!

Take care!

[moush]

thanks Uber! I appreciate it...you guys keep me motivated to reach my goal!

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 110 x 5

Hammer Strength Preacher Curls
1) 55 x 15
2) 70 x 9

Hammer Curls (with bar)
1) 65 x 15
2) 75 x 7

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 80 x 10
2) 120 x 4
3) 90 x 10

Tricep Pushdowns (straight bar attachment)
1) 120 x 15
2) 150 x 12
3) 170 x 9

[Ronnie Rowland]

Go Moush!

Keep up the great work man.

It is pretty impressive how you stick to it.

That's what I call dedication!

Take care!

Moush is a Machine..

[UberSteroids]

Moush is a Machine..

Yes he is.

I'm a machine too... somehow ran out of fuel