Moush's Slingshot Training Log

[moush]

Thursday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 185 x 9
Low - 215 x 5
High - 170 x 10

Incline dumbellpress- 2 sets
High - 55 x 12
Med - 75 x 6

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 55 x 7
Low - 60 x 3
High - 45 x 11

Lateral raises- 2 sets
High -45 x 15
Med- 55 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 125 x 10
Low - 150 x 6
High - 120 x 15

Close Grip Pulldowns with V - 2 sets
High - 120 x 15
Med- 150 x 8

Barbell rows –
Med- 165 x 10
Low- 205 x 5
High - 145 x 15

T-BAR rows- 2 sets
High - 130 x 13
Med- 145 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 95 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 65 x 15
Med - 70 x 12
Med - 80 x 10
Low- 95 x 6

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 75 x 9
Low - 90 x 5
High - 65 x 13

Preacher curls 2 sets
High - 55 x 15
Med - 65 x 9

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 9
Low - 90 x 4
High - 65 x 15

Tricep pushdowns 2 sets
High - 100 x 15
Med - 120 x 8

Quads-

Squats- 3 warmups
Med - 165 x 10
Low - 215 x 6
High - 155 x 15

Dead-lifts –3 warmups
Med - 265 x 9

Leg press 2 sets
High – 470 x 15
Med - 560 x 10

Hams-

Leg curls - 3 warmups
High - 140 x 15
Med – 155 x 10

Stiff leg Deadlifts – 1 set
High - 210 x 14

Calves-

Standing calves raise - 3 warmups
Med - 180 x 10
Low - 240 x 5
High - 160 x 15

Seated calf raise 2 sets
High - 160 x 15
Med - 220 x 10

[moush]

Monday

Chest-

Barbell Bench press - 3 warmups 135, 145, 155
Med - 185 x 10
Low - 225 x 4
High - 170 x 11

Incline dumbell flyes- 2 sets
High - 30 x 15
Med - 40 x 10

Shoulders-

Dumbbell should over head press- 3 warmups 30, 35, 35
Med - 55 x 10
Low - 65 x 6
High - 45 x 12

Lateral raises- 2 sets
High -45 x 15
Med- 55 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 125 x 10
Low - 155 x 6
High - 120 x 15

Close Grip Pulldowns with V - 2 sets
High - 125 x 14
Med- 155 x 6

Barbell rows –
Med- 165 x 10
Low- 210 x 4
High - 150 x 15

T-BAR rows- 2 sets
High - 135 x 15
Med- 150 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 95 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 65 x 15
Med - 75 x 9
Med - 85 x 10
Low- 95 x 6

[moush]

starting to feel the muscle memory kick in! workouts are going great!

Tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 8
Low - 95 x 4
High - 70 x 13

Preacher curls 2 sets
High - 60 x 13
Med - 70 x 4 (shouldnt have increased the high set - killed me on this set)

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 90 x 5
High - 70 x 12

Tricep pushdowns 2 sets
High - 105 x 15
Med - 125 x 8

Quads-

Squats- 3 warmups
Med - 175 x 10
Low - 225 x 6
High - 160 x 15

Dead-lifts –3 warmups
Med - 275 x 8

Leg press 2 sets
High – 490 x 15
Med - 580 x 10

Hams-

Leg curls - 3 warmups
High - 145 x 15
Med – 160 x 10

Stiff leg Deadlifts – 1 set
High - 215 x 13

Calves-

Standing calves raise - 3 warmups
Med - 180 x 10
Low - 245 x 6
High - 165 x 15

Seated calf raise 2 sets
High - 165 x 15
Med - 225 x 10

[moush]

Thursday

Chest-

Barbell Bench press - 3 warmups
Med - 185 x 10
Low - 225 x 6
High - 170 x 11

Incline dumbell flyes- 2 sets
High - 35 x 15
Med - 45 x 10

Shoulders-

Dumbbell should over head press- 3 warmups
Med - 55 x 8
Low - 70 x 4
High - 45 x 15

Lateral raises- 2 sets
High -50 x 15
Med- 60 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 130 x 10
Low - 160 x 6
High - 125 x 15

Close Grip Pulldowns with V - 2 sets
High - 125 x 15
Med- 160 x 6

Barbell rows –
Med- 170 x 10
Low- 210 x 6
High - 155 x 15

T-BAR rows- 2 sets
High - 140 x 12
Med- 150 x 9

Rear Delts-
Reverse Flyes – 1 set
High - 95 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 65 x 15
Med - 80 x 10
Med - 85 x 10
Low- 100 x 5

[Ronnie Rowland]

starting to feel the muscle memory kick in! workouts are going great!

Tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 8
Low - 95 x 4
High - 70 x 13

Preacher curls 2 sets
High - 60 x 13
Med - 70 x 4 (shouldnt have increased the high set - killed me on this set)

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 90 x 5
High - 70 x 12

Tricep pushdowns 2 sets
High - 105 x 15
Med - 125 x 8

Quads-

Squats- 3 warmups
Med - 175 x 10
Low - 225 x 6
High - 160 x 15

Dead-lifts –3 warmups
Med - 275 x 8

Leg press 2 sets
High – 490 x 15
Med - 580 x 10

Hams-

Leg curls - 3 warmups
High - 145 x 15
Med – 160 x 10

Stiff leg Deadlifts – 1 set
High - 215 x 13

Calves-

Standing calves raise - 3 warmups
Med - 180 x 10
Low - 245 x 6
High - 165 x 15

Seated calf raise 2 sets
High - 165 x 15
Med - 225 x 10

Actually, your high rep-set looked great. What you want to do is lower the weight on your last set. You do not want to do below 6 reps with isloation exercises. If in doubt do 9 reps as opposed to 5 reps..

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 10
Low - 95 x 5
High - 70 x 13

Preacher curls 2 sets
High - 55 x 13
Med - 70 x 5

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 90 x 5
High - 75 x 11

Tricep pushdowns 2 sets
High - 110 x 13
Med - 130 x 7

Quads-

Squats- 3 warmups
Med - 175 x 10
Low - 235 x 5
High - 165 x 15

Dead-lifts –3 warmups
Med - 275 x 10

Leg press 2 sets
High – 500 x 15
Med - 590 x 10

Hams-

Leg curls - 3 warmups
High - 150 x 15
Med – 165 x 10

Stiff leg Deadlifts – 1 set
High - 215 x 15

Calves-

Standing calves raise - 3 warmups
Med - 200 x 10
Low - 260 x 5
High - 180 x 14

Seated calf raise 2 sets
High - 180 x 15
Med - 240 x 10

[moush]

Monday

Chest-

Barbell Bench press - 3 warmups
Med - 195 x 9
Low - 235 x 4
High - 170 x 12

Incline dumbell flyes- 2 sets
High - 40 x 15
Med - 50 x 10

Shoulders-

Dumbbell should over head press- 3 warmups
Med - 55 x 9
Low - 70 x 3 (didnt rest enough)
High - 50 x 13

Lateral raises- 2 sets
High -50 x 15
Med- 65 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 130 x 10
Low - 165 x 5
High - 130 x 13

Close Grip Pulldowns with V - 2 sets
High - 130 x 14
Med- 160 x 8

Barbell rows –
Med- 175 x 10
Low- 215 x 5
High - 160 x 13

T-BAR rows- 2 sets
High - 140 x 15
Med- 155 x 10

Rear Delts-
Reverse Flyes – 1 set
High - 100 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 70 x 15
Med - 80 x 10
Med - 90 x 10
Low- 100 x 5

[moush]

Tuesday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 10
Low - 100 x 4
High - 70 x 15

Preacher curls 2 sets
High - 55 x 15
Med - 70 x 5

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 95 x 4
High - 75 x 11

Tricep pushdowns 2 sets
High - 110 x 15
Med - 130 x 9

Quads-

Squats- 3 warmups
Med - 175 x 10
Low - 245 x 5
High - 170 x 15

Dead-lifts –3 warmups
Med - 285 x 8

Leg press 2 sets
High – 520 x 15
Med - 610 x 10

Hams-

Leg curls - 3 warmups
High - 150 x 15
Med – 170 x 8

Stiff leg Deadlifts – 1 set
High - 215 x 15

Calves-

Standing calves raise - 3 warmups
Med - 200 x 10
Low - 265 x 6
High - 185 x 14

Seated calf raise 2 sets
High - 185 x 15
Med - 245 x 10

[moush]

thursday

Chest-

Barbell Bench press - 3 warmups
Med - 195 x 10
Low - 235 x 4
High - 170 x 14

Incline dumbell flyes- 2 sets
High - 45 x 13
Med - 50 x 10

Shoulders-

Dumbbell should over head press- 3 warmups
Med - 55 x 10
Low - 70 x 4
High - 50 x 13

Lateral raises- 2 sets
High -55 x 15
Med- 65 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 130 x 10
Low - 165 x 6
High - 130 x 15

Close Grip Pulldowns with V - 2 sets
High - 130 x 15
Med- 160 x 9

Barbell rows –
Med- 185 x 10
Low- 220 x 6
High - 165 x 15

T-BAR rows- 2 sets
High - 145 x 15
Med- 160 x 10

Rear Delts-
Reverse Flyes – 1 set
High - 100 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 70 x 15
Med - 80 x 10
Med - 90 x 10
Low- 100 x 7

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 10
Low - 100 x 5
High - 70 x 15

Preacher curls 2 sets
High - 55 x 15
Med - 70 x 7

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 95 x 5
High - 75 x 12

Tricep pushdowns 2 sets
High - 110 x 15
Med - 135 x 8

Quads-

Squats- 3 warmups
Med - 185 x 10
Low - 250 x 5
High - 170 x 15

Dead-lifts –3 warmups
Med - 285 x 9

Leg press 2 sets
High – 540 x 15
Med - 630 x 10

Hams-

Leg curls - 3 warmups
High - 150 x 15
Med – 170 x 10

Stiff leg Deadlifts – 1 set
High - 225 x 12

Calves-

Standing calves raise - 3 warmups
Med - 205 x 10
Low - 270 x 5
High - 190 x 13

Seated calf raise 2 sets
High - 200 x 15
Med - 250 x 8

[moush]

Monday

Chest-

Barbell Bench press - 3 warmups
Med - 195 x 10
Low - 240 x 4
High - 175 x 13

Incline dumbell flyes- 2 sets
High - 45 x 15
Med - 55 x 10

Shoulders-

Dumbbell should over head press- 3 warmups
Med - 55 x 10
Low - 70 x 6
High - 50 x 13

Lateral raises- 2 sets
High -55 x 15
Med- 65 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 130 x 10
Low - 170 x 4
High - 140 x 12

Close Grip Pulldowns with V - 2 sets
High - 135 x 15
Med- 165 x 7

Barbell rows –
Med- 185 x 10
Low- 225 x 5
High - 175 x 15

T-BAR rows- 2 sets
High - 150 x 13
Med- 165 x 8

Rear Delts-
Reverse Flyes – 1 set
High - 100 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 75 x 15
Med - 85 x 10
Med - 95 x 10
Low- 110 x 5

[moush]

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 10
Low - 105 x 4
High - 75 x 12

Preacher curls 2 sets
High - 55 x 15
Med - 70 x 7

Triceps-

Skullcrushers - 3 warmups
Med – 80 x 10
Low - 100 x 3
High - 75 x 13

Tricep pushdowns 2 sets
High - 115 x 15
Med - 135 x 8

Quads-

Squats- 3 warmups
Med - 185 x 10
Low - 250 x 5
High - 175 x 15

Dead-lifts –3 warmups
Med - 295 x 9

Leg press 2 sets
High – 560 x 15
Med - 650 x 8

Hams-

Leg curls - 3 warmups
High - 155 x 15
Med – 175 x 8

Stiff leg Deadlifts – 1 set
High - 225 x 12

Calves-

Standing calves raise - 3 warmups
Med - 210 x 10
Low - 270 x 5
High - 190 x 15

Seated calf raise 2 sets
High - 205 x 14
Med - 250 x 10

[moush]

Thursday

Chest-

Barbell Bench press - 3 warmups
Med - 195 x 10
Low - 240 x 6
High - 175 x 13

Incline dumbell flyes- 2 sets
High - 50 x 13
Med - 60 x 8

Shoulders-

Dumbbell should over head press- 3 warmups
Med - 55 x 10
Low - 75 x 4
High - 50 x 13

Lateral raises- 2 sets
High -60 x 15
Med- 70 x 10

Lats-

Medium/wide grip Pull-ups –
Med - 130 x 10
Low - 170 x 5
High - 140 x 13

Close Grip Pulldowns with V - 2 sets
High - 135 x 15
Med- 165 x 8

Barbell rows –
Med- 185 x 10
Low- 235 x 6
High - 180 x 13

T-BAR rows- 2 sets
High - 150 x 15
Med- 165 x 9

Rear Delts-
Reverse Flyes – 1 set
High - 105 x 15

Traps-

Seated Dumbbell shrugs- 3 sets
High - 75 x 15
Med - 85 x 10
Med - 95 x 10
Low- 110 x 6

[moush]

Friday

Biceps-

Standing barbell curls - 3 warmups
Med - 80 x 10
Low - 105 x 4
High - 75 x 13

Preacher curls 2 sets
High - 60 x 14
Med - 70 x 8

Triceps-

Skullcrushers - 3 warmups
Med – 85 x 10
Low - 100 x 4
High - 75 x 14

Tricep pushdowns 2 sets
High - 120 x 15
Med - 140 x 9

Quads-

Squats- 3 warmups
Med - 195 x 10
Low - 255 x 4
High - 175 x 15

Dead-lifts –3 warmups
Med - 300 x 8

Leg press 2 sets
High – 580 x 15
Med - 670 x 9

Hams-

Leg curls - 3 warmups
High - 160 x 15
Med – 175 x 10

Stiff leg Deadlifts – 1 set
High - 225 x 15

Calves-

Standing calves raise - 3 warmups
Med - 210 x 10
Low - 275 x 6
High - 195 x 15

Seated calf raise 2 sets
High - 210 x 15
Med - 260 x 10

[moush]

This is it for my bulk. Right now im sitting at 220 lbs (post surgery - Feb 13th) and leaner than I was before the surgery.

I will be cutting thru the summer using carb cycling. I will have 5 low carb days and 2 high carb days. Cardio will be done 5 days a week.

[moregunsthanroses]

moush your an inspiration... reading your thread months ago showed me whats possible if you put your mind to it.

Great results from SLS which I should really start up myself seeing how well everyone is doing with it.

[moush]

yea bro I love STS! I have never seen weight increases like that in my life!

[moush]

Started cutting on Sunday

Monday:
Chest

1) The 15 degree barbell press.
1st set is a high rep set (12-15 reps) 175 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a medium rep set (8-10 reps) 225 x 9
4th set is a low rep set (6-8 reps) 240 x 6

2) 15 degree Incline press
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a low rep set (6-8 reps) 85 x 3

3) Cable cross overs
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 60 x 10
4th set is a low rep set (6-8 reps) 70 x 6

Calves

1) The standing calf raise machine.
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 245 x 8
4th set is a low rep set (6-8 reps) 265 x 7

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 105 x 10
3rd set is a medium rep set (8-10 reps) 115 x 10
4th set is a low rep set (6-8 reps) 125 x 7

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 225 x 15
Work set # 2 is a medium rep set 295 x 9
Work set # 3 is a low rep set 305 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 145 x 8
4th set is a low rep set (6-8 reps) 165 x 5

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a low rep set (6-8 reps) 170 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 175 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a low rep set (6-8 reps) 225 x 6

2) T-Bar rows.
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a low rep set (6-8 reps) 165 x 6

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 65 x 9
4th set is a low rep set (6-8 reps) 75 x 5

2) Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench.
1st set is a high rep set (12-15 reps) 40 x 15
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 65 x 10
4th set is a low rep set (6-8 reps) 75 x 7

3) Unilateral bent over rear cable raises.
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 115 x 10
3rd set is a medium rep set (8-10 reps) 125 x 10
4th set is a low rep set (6-8 reps) 140 x 7

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 155 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 275 x 7

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a low rep set (6-8 reps) 110 x 7

[ectogainer]

Great log man.....so you are going to continue the STS training in your cutting phase also? And you're going to switch up the diet scheme?

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 75 x 13
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 90 x 9
4th set is a low rep set (6-8 reps) 100 x 4

2) Unilateral inverted preacher curls.
1st set is a high rep set (12-15 reps) 45 x 15
2nd set is a medium rep set (8-10 reps) 60 x 9
3rd set is a medium rep set (8-10 reps) 65 x 6
4th set is a low rep set (6-8 reps) 65 x 4

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 20 x 15
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a low rep set (6-8 reps) 35 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 75 x 13
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 90 x 7
4th set is a low rep set (6-8 reps) 95 x 5

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 150 x 9
4th set is a low rep set (6-8 reps) 175 x 5

[moush]

hey ecto yes i have changed up my diet. I was eating 3500 cals bulking up but now im at about 2800-2900 cals with 100 g carbs/day. This is the new training program that goes along with the diet scheme using STS.

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 225 x 9
4th set is a low rep set (6-8 reps) 240 x 6

Leg Press-
1st set is a high rep set (12-15 reps) 450 x 15
2nd set is a medium rep set (8-10 reps) 590 x 10
3rd set is a medium rep set (8-10 reps) 680 x 10
4th set is a low rep set (6-8 reps) 720 x 8

Leg extensions-
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a low rep set (6-8 reps) 200 x 7

Hamstrings

1) Stiff-legged dead lifts
1st set is a high rep set (12-15 reps) 225 x 15
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a low rep set (6-8 reps) 265 x 8

2) Leg curls.
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a low rep set (6-8 reps) 180 x 7

[moush]

Monday:
Chest

1) The 15 degree barbell press.
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 230 x 7
4th set is a low rep set (6-8 reps) 240 x 6

2) 15 degree Incline press
1st set is a high rep set (12-15 reps) 60 x 13
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 75 x 7
4th set is a low rep set (6-8 reps) 75 x 3

3) Cable cross overs
1st set is a high rep set (12-15 reps) 40 x 15
2nd set is a medium rep set (8-10 reps) 50 x 10
3rd set is a medium rep set (8-10 reps) 65 x 9
4th set is a low rep set (6-8 reps) 70 x 7

Calves

1) The standing calf raise machine.
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 250 x 9
4th set is a low rep set (6-8 reps) 275 x 7

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 130 x 7

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 235 x 15
Work set # 2 is a medium rep set 300 x 8
Work set # 3 is a low rep set 310 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a low rep set (6-8 reps) 155 x 6

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a low rep set (6-8 reps) 170 x 7

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a low rep set (6-8 reps) 225 x 8

2) T-Bar rows.
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a low rep set (6-8 reps) 165 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 60 x 15
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 65 x 10
4th set is a low rep set (6-8 reps) 75 x 6

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 20 x 15
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10
4th set is a low rep set (6-8 reps) 45 x 7

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 125 x 10
3rd set is a medium rep set (8-10 reps) 125 x 10
4th set is a low rep set (6-8 reps) 145 x 7

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 175 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 295 x 8

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 70 x 15
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a low rep set (6-8 reps) 110 x 8

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 75 x 14
2nd set is a medium rep set (8-10 reps) 85 x 9
3rd set is a medium rep set (8-10 reps) 85 x 9
4th set is a low rep set (6-8 reps) 95 x 6

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 40 x 15
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 60 x 9
4th set is a low rep set (6-8 reps) 75 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 25 x 15
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a low rep set (6-8 reps) 40 x 6

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 75 x 14
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 85 x 9
4th set is a low rep set (6-8 reps) 95 x 5

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 175 x 5

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 240 x 7

Leg Press-
1st set is a high rep set (12-15 reps) 500 x 15
2nd set is a medium rep set (8-10 reps) 680 x 10
3rd set is a medium rep set (8-10 reps) 680 x 10
4th set is a low rep set (6-8 reps) 740 x 6

Leg extensions-
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a low rep set (6-8 reps) 205 x 7

Hamstrings

1) Stiff-legged dead lifts
1st set is a high rep set (12-15 reps) 235 x 15
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a low rep set (6-8 reps) 275 x 8

2) Leg curls.
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 166 x 10
3rd set is a low rep set (6-8 reps) 185 x 7

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 205 x 9
3rd set is a medium rep set (8-10 reps) 205 x 9
4th set is a low rep set (6-8 reps) 225 x 6

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 165 x 12
2nd set is a medium rep set (8-10 reps) 185 x 7
3rd set is a medium rep set (8-10 reps) 175 x 6
4th set is a low rep set (6-8 reps) 145 x 8

3) Cable cross overs
1st set is a high rep set (12-15 reps) 45 x 15
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 65 x 10
4th set is a low rep set (6-8 reps) 75 x 5

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a low rep set (6-8 reps) 230 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 115 x 10
3rd set is a medium rep set (8-10 reps) 115 x 10
4th set is a low rep set (6-8 reps) 135

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 245 x 15
Work set # 2 is a medium rep set 305 x 8
Work set # 3 is a low rep set 315 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 145 x 9
3rd set is a medium rep set (8-10 reps) 145 x 9
4th set is a low rep set (6-8 reps) 155 x 7

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a low rep set (6-8 reps) 175 x 7

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 210 x 10
4th set is a low rep set (6-8 reps) 225 x 8

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a low rep set (6-8 reps) 160 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 60 x 15
2nd set is a medium rep set (8-10 reps) 70 x 8
3rd set is a medium rep set (8-10 reps) 70 x 9
4th set is a low rep set (6-8 reps) 75 x 6

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 25 x 15
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 40 x 10
4th set is a low rep set (6-8 reps) 50 x 7

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a low rep set (6-8 reps) 150 x 8

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a medium rep set (8-10 reps) 245 x 10
4th set is a low rep set (6-8 reps) 315 x 6

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 75 x 15
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a low rep set (6-8 reps) 110 x 8

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 75 x 15
2nd set is a medium rep set (8-10 reps) 85 x 9
3rd set is a medium rep set (8-10 reps) 85 x 9
4th set is a low rep set (6-8 reps) 95 x 6

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 45 x 15
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 65 x 9
4th set is a low rep set (6-8 reps) 75 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 25 x 15
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a low rep set (6-8 reps) 40 x 7

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 75 x 15
2nd set is a medium rep set (8-10 reps) 90 x 7
3rd set is a medium rep set (8-10 reps) 90 x 9
4th set is a low rep set (6-8 reps) 95 x 6

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 175 x 6

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 205 x 14
2nd set is a medium rep set (8-10 reps) 235 x 8
3rd set is a medium rep set (8-10 reps) 235 x 9
4th set is a low rep set (6-8 reps) 245 x 6

Leg Press-
1st set is a high rep set (12-15 reps) 520 x 15
2nd set is a medium rep set (8-10 reps) 700 x 10
3rd set is a medium rep set (8-10 reps) 700 x 9
4th set is a low rep set (6-8 reps) 760 x 7

Leg extensions-
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 210 x 8

Hamstrings

1) good Mornings
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 105 x 10
3rd set is a low rep set (6-8 reps) 125 x 8

2) Leg curls.
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a low rep set (6-8 reps) 190 x 7

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a low rep set (6-8 reps) 225 x 7

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 185 x 7

3) Cable cross overs
1st set is a high rep set (12-15 reps) 50 x 15
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 65 x 10
4th set is a low rep set (6-8 reps) 75 x 6

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 1160 x 15
2nd set is a medium rep set (8-10 reps) 220 x 10
3rd set is a medium rep set (8-10 reps) 220 x 10
4th set is a low rep set (6-8 reps) 300 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 140 x 8

[pognog]

Man, this is some serious dedication. Keep up the good work!

[moush]

thanks pognog...its one hell of a ride esp when you have your diet and training down results dont stop coming! and thats what keeps me going...

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 250 x 15
Work set # 2 is a medium rep set 305 x 10
Work set # 3 is a low rep set 315 x 8

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 9
4th set is a low rep set (6-8 reps) 155 x 8

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a low rep set (6-8 reps) 175 x 8

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 185 x 15
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a low rep set (6-8 reps) 235 x 8

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a low rep set (6-8 reps) 180 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 60 x 15
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 70 x 8
4th set is a low rep set (6-8 reps) 75 x 8

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 45 x 9
4th set is a low rep set (6-8 reps) 50 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 9
4th set is a low rep set (6-8 reps) 160 x 6

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 225 x 15
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a medium rep set (8-10 reps) 255 x 10
4th set is a low rep set (6-8 reps) 325 x 8

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 75 x 15
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a low rep set (6-8 reps) 120 x 6

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 80 x 13
2nd set is a medium rep set (8-10 reps) 90 x 9
3rd set is a medium rep set (8-10 reps) 90 x 8
4th set is a low rep set (6-8 reps) 95 x 7

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 50 x 15
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a low rep set (6-8 reps) 80 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 25 x 15
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a low rep set (6-8 reps) 40 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 80 x 14
2nd set is a medium rep set (8-10 reps) 90 x 9
3rd set is a medium rep set (8-10 reps) 90 x 9
4th set is a low rep set (6-8 reps) 100 x 5

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 9
4th set is a low rep set (6-8 reps) 175 x 5