Moush's Slingshot Training Log

**moush** · 09-16-2008, 08:46 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 275 x 10
2nd set is a medium rep set (8-10 reps) 295 x 10
3rd set is a medium rep set (8-10 reps) 325 x 9

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 165 x 7

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 6

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 245 x 9

2) Seated on Machine
1st set is a medium rep set (8-10 reps) 170 x 10
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10

**1badcamaro** · 09-16-2008, 09:00 PM

wow, 9K!! All that matters is you're happy with the results though so good deal, keep up the hard work man!!

**moush** · 09-17-2008, 09:43 AM

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 80 x 9

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 10 x 10
2nd set is a medium rep set (8-10 reps) 15 x 10
3rd set is a medium rep set (8-10 reps) 20 x 10
4th set is a medium rep set (8-10 reps) 25 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 175 x 9

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 255 x 10
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 285 x 10
4th set is a medium rep set (8-10 reps) 305 x 9

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a medium rep set (8-10 reps) 120 x 8

**moush** · 09-18-2008, 09:14 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 65 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 90 x 10

2) Hammer Strength Preacher Curls
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 75 x 9
4th set is a medium rep set (8-10 reps) 80 x 7

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 7
4th set is a medium rep set (8-10 reps) 100 x 7

2) Across Body Single Arm Pressdowns
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 55 x 10
4th set is a medium rep set (8-10 reps) 70 x 10

**moush** · 09-22-2008, 08:18 AM

Monday:
Chest

1) Flat Dumbell Press
1st set is a medium rep set (8-10 reps) 65 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 95 x 8

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

3) Incline Cable cross over
1st set is a medium rep set (8-10 reps) 30 x 10
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 50 x 10
4th set is a medium rep set (8-10 reps) 55 x 6

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 240 x 10
2nd set is a medium rep set (8-10 reps) 280 x 10
3rd set is a medium rep set (8-10 reps) 320 x 10
4th set is a medium rep set (8-10 reps) 360 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 280 x 10
2nd set is a medium rep set (8-10 reps) 285 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10
4th set is a medium rep set (8-10 reps) 320 x 8

**moush** · 09-23-2008, 09:00 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 285 x 10
2nd set is a medium rep set (8-10 reps) 305 x 10
3rd set is a medium rep set (8-10 reps) 335 x 9

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 170 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 175 x 9
3rd set is a medium rep set (8-10 reps) 180 x 9

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 195 x 10
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a medium rep set (8-10 reps) 255 x 9

2) Seated on Machine
1st set is a medium rep set (8-10 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a medium rep set (8-10 reps) 210 x 10

**moush** · 09-24-2008, 10:24 AM

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 65 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 85 x 7

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 35 x 10

3) Bent Over Dumbell Raises
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10
4th set is a medium rep set (8-10 reps) 40 x 10

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 275 x 10
2nd set is a medium rep set (8-10 reps) 295 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10
4th set is a medium rep set (8-10 reps) 335 x 10

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 95 x 10
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 medium rep set (8-10 reps) 130 x 10

**1badcamaro** · 09-24-2008, 11:40 PM

Originally Posted by mharris

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.
Good Luck!!!!

___________________________________-
Yeast Infection

moush has extreme dedication to sts and to posting everyday....i however can't find the time to post all the time, but i do have before pics and after i'm done maybe i'll put them up next to eachother, but enough hi-jacking

Keep it up moush, i finally started the blast phase.....hope to see similar results!!

**moush** · 09-25-2008, 07:58 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 75 x 10
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 medium rep set (8-10 reps) 95 x 9

2) Hammer Strength Preacher Curls
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a medium rep set (8-10 reps) 80 x 7

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 30 x 10
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 7
4th set is a medium rep set (8-10 reps) 100 x 7

2) Across Body Single Arm Pressdowns
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 70 x 10

Just keep on truckin bro...STS def has proven itself to me and to others!!!

**moush** · 09-29-2008, 08:57 AM

Monday:
Chest

1) Flat Dumbell Press
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 95 x 8

2) 15 degree Incline Dumbell press
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a medium rep set (8-10 reps) 85 x 5

3) Incline Cable cross over
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 50 x 10
4th set is a medium rep set (8-10 reps) 55 x 9

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 280 x 10
2nd set is a medium rep set (8-10 reps) 320 x 10
3rd set is a medium rep set (8-10 reps) 360 x 10
4th set is a medium rep set (8-10 reps) 400 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 280 x 10
2nd set is a medium rep set (8-10 reps) 300 x 10
3rd set is a medium rep set (8-10 reps) 340 x 10
4th set is a medium rep set (8-10 reps) 360 x 10

**moush** · 09-30-2008, 08:36 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 295 x 10
2nd set is a medium rep set (8-10 reps) 315 x 10
3rd set is a medium rep set (8-10 reps) 345 x 7

Lat Width

1) reverse grip pulldowns
1st set is a medium rep set (8-10 reps) 120 x 10
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 medium rep set (8-10 reps) 170 x 10

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 175 x 9
3rd set is a medium rep set (8-10 reps) 180 x 9

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 205 x 10
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 10
4th set is a medium rep set (8-10 reps) 260 x 9

2) Seated rows
1st set is a medium rep set (8-10 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a medium rep set (8-10 reps) 210 x 10

**moush** · 10-02-2008, 08:48 AM

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 80 x 9
4th set is a medium rep set (8-10 reps) 85 x 5

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 35 x 10

3) Bent Over Dumbell Raises
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10
4th set is a medium rep set (8-10 reps) 50 x 9

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 285 x 10
2nd set is a medium rep set (8-10 reps) 305 x 10
3rd set is a medium rep set (8-10 reps) 325 x 10
4th set is a medium rep set (8-10 reps) 345 x 10

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 95 x 10
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 medium rep set (8-10 reps) 130 x 10

**moush** · 10-02-2008, 08:51 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 95 x 8

2) Hammer Strength Preacher Curls
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 80 x 7
4th set is a medium rep set (8-10 reps) 80 x 8

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 50 x 10

Triceps

1) Dips
1st set is a medium rep set (8-10 reps) BW x 10
2nd set is a medium rep set (8-10 reps) BW x 10
3rd set is a medium rep set (8-10 reps) BW x 10
4th set is a medium rep set (8-10 reps) BW x 10

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 160 x 10

3) Reverse Grip Pressdowns
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10

**moush** · 10-03-2008, 08:19 AM

Friday: Legs
Quads

Barbell Squats-
1st set is a high rep set (12-15 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a low rep set (6-8 reps) 245 x 9

Leaned Against Pad Squat (feet close together) -
1st set is a high rep set (12-15 reps) 180 x 10
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a low rep set (6-8 reps) 260 x 10

Leg extensions-
1st set is a high rep set (12-15 reps) 120 x 10
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) 180 x 10

Hamstrings -

1) Dumbell Stiff Leg DL
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 120 x 10

**moush** · 10-06-2008, 01:12 PM

Monday:
Chest

1) Flat Dumbell Press
1st set is a medium rep set (8-10 reps) 75 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a medium rep set (8-10 reps) 95 x 8

2) 15 degree Incline Dumbell press
1st set is a medium rep set (8-10 reps) 75 x 10
2nd set is a medium rep set (8-10 reps) 80 x 9
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a medium rep set (8-10 reps) 85 x 3

3) Incline Dbell Flye
1st set is a medium rep set (8-10 reps) 30 x 10
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 50 x 10
4th set is a medium rep set (8-10 reps) 55 x 10

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 3000 x 10
2nd set is a medium rep set (8-10 reps) 340 x 10
3rd set is a medium rep set (8-10 reps) 400 x 10
4th set is a medium rep set (8-10 reps) 425 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 300 x 10
2nd set is a medium rep set (8-10 reps) 340 x 10
3rd set is a medium rep set (8-10 reps) 360 x 10
4th set is a medium rep set (8-10 reps) 380 x 10

**moush** · 10-06-2008, 01:12 PM

here is my diet from the summer...i am working on my bulk right now...

Pre w/o - apple
30 g protein

Post w/o - 30 g protein

PP w/o - 7 egg whites
2 ***** 3 Eggs
80 g oatmeal

Meal 2 - 45 g protein
salad w/ 1.5 tbspn olive oil

Meal 3- 7 oz ground turkey
2-3 c veggies

Meal 4 - 7 oz chicken

Meal 5 - 7 oz filet mignon or flank steak
2-3 c veggies

Meal 6 - 45 g casein
1.5 tbspn ***** 3 PB

**moush** · 10-08-2008, 10:30 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 305 x 10
2nd set is a medium rep set (8-10 reps) 330 x 10
3rd set is a medium rep set (8-10 reps) 350 x 8

Lat Width

1) reverse grip pulldowns
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 180 x 8

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 9

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 205 x 10
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 10
4th set is a medium rep set (8-10 reps) 265 x 8

2) Seated rows
1st set is a medium rep set (8-10 reps) 200 x 10
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a medium rep set (8-10 reps) 210 x 10

**moush** · 10-08-2008, 10:30 AM

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a medium rep set (8-10 reps) 85 x 6

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 35 x 10

3) Side Laying Rear Delt Raise
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 30 x 10

Traps

1) Barbell Shrugs
1st set is a medium rep set (8-10 reps) 295 x 10
2nd set is a medium rep set (8-10 reps) 315 x 10
3rd set is a medium rep set (8-10 reps) 335 x 10
4th set is a medium rep set (8-10 reps) 355 x 8

2) Reverse Shrugs
1st set is a medium rep set (8-10 reps) 225 x 10
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10
4th set is a medium rep set (8-10 reps) 315 x 10

**moush** · 10-09-2008, 10:08 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 85 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 100 x 8

2) Preacher Curls w straight bar
1st set is a medium rep set (8-10 reps) 45 x 10
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 medium rep set (8-10 reps) 70 x 8

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls
1st set is a medium rep set (8-10 reps) 35 x 10
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

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 175 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 205 x 10
4th set is a medium rep set (8-10 reps) 215 x 8

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a medium rep set (8-10 reps) 160 x 10

3) Reverse Grip Pressdowns
1st set is a medium rep set (8-10 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10

**F4iGuy** · 10-09-2008, 07:23 PM

Are you going to switch up to the updated STS routine?

**moush** · 10-13-2008, 10:05 AM

Monday:
Chest

1) Incline Dumbell Press
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 95 x 6

2) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 195 x 10
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 8
4th set is a medium rep set (8-10 reps) 235 x 6

3) Flat Dbell Flye
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 55 x 10
4th set is a medium rep set (8-10 reps) 60 x 10

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 300 x 10
2nd set is a medium rep set (8-10 reps) 380 x 10
3rd set is a medium rep set (8-10 reps) 425 x 10
4th set is a medium rep set (8-10 reps) 445 x 10

2) The seated calf raise machine.
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 115 x 10
4th set is a medium rep set (8-10 reps) 135 x 10

i am not too sure what the updated version is???

**moush** · 10-14-2008, 09:38 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 305 x 10
2nd set is a medium rep set (8-10 reps) 335 x 10
3rd set is a medium rep set (8-10 reps) 355 x N/A felt twinge in my low back

Lat Width

1) reverse grip pulldowns
1st set is a medium rep set (8-10 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a medium rep set (8-10 reps) 180 x 10

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 170 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 200 x 8

Lat Thickness

1) Bent Barbell Rows
1st set is a medium rep set (8-10 reps) 215 x 10
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 255 x 10
4th set is a medium rep set (8-10 reps) 265 x 9

2) Seated rows
1st set is a medium rep set (8-10 reps) 200 x 10
2nd set is a medium rep set (8-10 reps) 210 x 10
3rd set is a medium rep set (8-10 reps) 220 x 9

**moush** · 10-16-2008, 09:31 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 115 x 6

2) Preacher Curls w straight bar
1st set is a medium rep set (8-10 reps) 45 x 10
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 medium rep set (8-10 reps) 75 x 8

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls w bar
1st set is a medium rep set (8-10 reps) bar plus 2-10's x 10
2nd set is a medium rep set (8-10 reps) bar plus 2-10's x 10
3rd set is a medium rep set (8-10 reps) bar plus 2-10's and 1-5 x 10

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 195 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a medium rep set (8-10 reps) 225 x 8

2) Incline Skull Crushers w/ cable
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a medium rep set (8-10 reps) 100 x 8

3) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10

**moush** · 10-17-2008, 09:22 AM

Friday: Legs
Quads

Barbell Squats-
1st set is a high rep set (12-15 reps) 205 x 10
2nd set is a medium rep set (8-10 reps) 235 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) 265 x 8

Leaned Against Pad Squat (feet close together) -
1st set is a high rep set (12-15 reps) 220 x 10
2nd set is a medium rep set (8-10 reps) 250 x 10
3rd set is a medium rep set (8-10 reps) 280 x 10
4th set is a low rep set (6-8 reps) 320 x 8

Leg extensions (plate loaded)-
1st set is a high rep set (12-15 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 180 x 8
4th set is a low rep set (6-8 reps) 190 x 9

Hamstrings -

1) Dumbell Stiff Leg DL
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 140 x 10

**moush** · 10-20-2008, 09:59 AM

Monday:
Chest

1) Incline Dumbell Press
1st set is a medium rep set (8-10 reps) 75 x 10
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a medium rep set (8-10 reps) 100 x 6

2) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 185 x 10
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 6
4th set is a medium rep set (8-10 reps) 225 x 6

3) Flat Dbell Flye
1st set is a medium rep set (8-10 reps) 35 x 10
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 55 x 10
4th set is a medium rep set (8-10 reps) 55 x 10

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 340 x 10
2nd set is a medium rep set (8-10 reps) 400 x 10
3rd set is a medium rep set (8-10 reps) 445 x 10
4th set is a medium rep set (8-10 reps) 470 x 10

2) The seated calf raise machine.
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 115 x 10
3rd set is a medium rep set (8-10 reps) 135 x 10
4th set is a medium rep set (8-10 reps) 150 x 10

**moush** · 10-21-2008, 09:58 AM

Tuesday: Back

Lower Back/Upperback Thickness
1st set is a medium rep set (8-10 reps) 315 x 10
2nd set is a medium rep set (8-10 reps) 335 x 10
3rd set is a medium rep set (8-10 reps) 355 x 2

Lat Width

1) reverse grip pulldowns
1st set is a medium rep set (8-10 reps) 160 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 200 x 6

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 170 x 10
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 200 x 8

Lat Thickness

1) T-Bar Rows
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a medium rep set (8-10 reps) 225 x 10

2) Seated rows wide grip
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10

**moush** · 10-22-2008, 09:56 AM

Wednesday: Shoulders/Traps
Shoulders

1) Dumbell Presses
1st set is a high rep set (12-15 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 9
3rd set is a medium rep set (8-10 reps) 80 x 8
4th set is a medium rep set (8-10 reps) 85 x 6

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 40 x 10
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 10
4th set is a medium rep set (8-10 reps) 70 x 10

3) Side Laying Rear Delt Raise
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a medium rep set (8-10 reps) 30 x 10
4th set is a medium rep set (8-10 reps) 30 x 10

Traps

1) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a medium rep set (8-10 reps) 120 x 8

2) Reverse Shrugs
1st set is a medium rep set (8-10 reps) 225 x 10
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10
4th set is a medium rep set (8-10 reps) 315 x 10

**moush** · 10-23-2008, 01:16 PM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a medium rep set (8-10 reps) 115 x 8

2) Preacher Curls w straight bar
1st set is a medium rep set (8-10 reps) 55 x 10
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 medium rep set (8-10 reps) 85 x 10

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls w bar
1st set is a medium rep set (8-10 reps) bar plus 2-10's x 10
2nd set is a medium rep set (8-10 reps) bar plus 2-10's x 10
3rd set is a medium rep set (8-10 reps) bar plus 2-10's and 1-5 x 10

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 205 x 10
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 medium rep set (8-10 reps) 225 x 10

2) Incline Skull Crushers w/ cable
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 100 x 10

3) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10

**moush** · 10-24-2008, 09:52 AM

Friday: Legs
Quads

Barbell Squats-
1st set is a high rep set (12-15 reps) 215 x 10
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a medium rep set (8-10 reps) 255 x 9
4th set is a low rep set (6-8 reps) 265 x 8

Leaned Against Pad Squat (feet close together) -
1st set is a high rep set (12-15 reps) 230 x 10
2nd set is a medium rep set (8-10 reps) 270 x 10
3rd set is a medium rep set (8-10 reps) 290 x 10
4th set is a low rep set (6-8 reps) 340 x 10

Leg Press-
1st set is a high rep set (12-15 reps) 6 total plates x 10
2nd set is a medium rep set (8-10 reps) 10 plates x 10
3rd set is a medium rep set (8-10 reps) 14 plates x 10
4th set is a low rep set (6-8 reps) 16 plates x 10

Hamstrings -

1) Dumbell Stiff Leg DL
1st set is a medium rep set (8-10 reps) 100 x 10
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 6
4th set is a medium rep set (8-10 reps) 140 x 8

**manwitplans** · 10-25-2008, 07:06 AM

How are you liking the STS?
Just started one week ago, seems good so far.
Sore muscles as hell

**moush** · 10-27-2008, 09:57 AM

i love it bro! ive made the best gains on it in size and retained strength!

Monday:
Chest

1) Incline Barbell Press
1st set is a medium rep set (8-10 reps) 185 x 10
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 10
4th set is a medium rep set (8-10 reps) 235 x 10

2) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 185 x 10
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a medium rep set (8-10 reps) 215 x 8
4th set is a medium rep set (8-10 reps) 225 x 7

3) Machine flye
1st set is a medium rep set (8-10 reps) 100 x 10
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 medium rep set (8-10 reps) 160 x 10

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 380 x 10
2nd set is a medium rep set (8-10 reps) 425 x 10
3rd set is a medium rep set (8-10 reps) 460 x 10
4th set is a medium rep set (8-10 reps) 490 x 10

2) The seated calf raise machine.
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a medium rep set (8-10 reps) 155 x 10

**moush** · 10-29-2008, 09:19 AM

Wednesday: Shoulders/Traps
Shoulders

1) Arnold Dumbell Presses
1st set is a high rep set (12-15 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 60 x 5
4th set is a medium rep set (8-10 reps) 60 x 8

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 45 x 10
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 medium rep set (8-10 reps) 75 x 8

3) rear delt flye machine
1st set is a medium rep set (8-10 reps) 120 x 10
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 medium rep set (8-10 reps) 180 x 5

Traps

1) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

2) Reverse Shrugs
1st set is a medium rep set (8-10 reps) 225 x 10
2nd set is a medium rep set (8-10 reps) 255 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10
4th set is a medium rep set (8-10 reps) 315 x 10

**moush** · 10-30-2008, 09:55 AM

Thursday
Biceps

1) Standing EZ Bar Curls
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a medium rep set (8-10 reps) 115 x 8

2) Preacher Curls w straight bar
1st set is a medium rep set (8-10 reps) 55 x 10
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 medium rep set (8-10 reps) 85 x 10

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls w bar
1st set is a medium rep set (8-10 reps) bar plus 2-10's x 10
2nd set is a medium rep set (8-10 reps) bar plus 2-10's x 10
3rd set is a medium rep set (8-10 reps) bar plus 2-10's and 1-5 x 10

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 205 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 245 x 8

2) Incline Skull Crushers w/ cable
1st set is a medium rep set (8-10 reps) 65 x 10
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a medium rep set (8-10 reps) 100 x 10

3) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 130 x 10
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

**moush** · 11-04-2008, 09:39 AM

Monday:
Chest

1) Incline Barbell Press
1st set is a medium rep set (8-10 reps) 195 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 7
4th set is a medium rep set (8-10 reps) 225 x 7

2) Decline Hammer strength
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a medium rep set (8-10 reps) 115 x 10

3) Pec Deck
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a medium rep set (8-10 reps) 120 x 10

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 400 x 10
2nd set is a medium rep set (8-10 reps) 445 x 10
3rd set is a medium rep set (8-10 reps) 475 x 10
4th set is a medium rep set (8-10 reps) 510 x 7

2) The seated calf raise machine.
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a medium rep set (8-10 reps) 160 x 9

**moush** · 11-04-2008, 09:41 AM

Tuesday: Back

Back Extensions
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10

Lat Width
Bodyweight Chinups - 5 sets to failure

1) wide grip pulldowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a medium rep set (8-10 reps) 170 x 8

2) Wide grip Standing Pulldowns
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10

Lat Thickness

1) hammer strength Rows
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 115 x 10
4th set is a medium rep set (8-10 reps) 135 x 10

2) Seated rows wide grip
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10

**moush** · 11-05-2008, 10:30 AM

Wednesday: Shoulders/Traps
Shoulders

1) Arnold Dumbell Presses
1st set is a high rep set (12-15 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 60 x 10
4th set is a medium rep set (8-10 reps) 65 x 4

2) Lateral Raises
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 75 x 9

3) rear delt flye machine
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 180 x 6

Traps

1) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

2) Reverse Shrugs
1st set is a medium rep set (8-10 reps) 275 x 10
2nd set is a medium rep set (8-10 reps) 315 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10
4th set is a medium rep set (8-10 reps) 335 x 10

**moush** · 11-06-2008, 09:44 AM

Thursday
Biceps

1) Standing WIDE Barbell Curls
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 75 x 9

2) D-bell Curls
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10
4th set is a medium rep set (8-10 reps) 45 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls w cable (rope)
1st set is a medium rep set (8-10 reps) 70
2nd set is a medium rep set (8-10 reps) 90
3rd set is a medium rep set (8-10 reps) 100 x9

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 205 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 245 x 3

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 175 x 10

3) Overhead Single Arm Ext
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 7