RR Can You Check My TST Set Up?

[Iceman69]

I'm intending to run a 4 time per week 1 bodypart per day TST cycle. I'm going to include a 2 week Prime followed by a 12 week Blast.

Will be running Sustagen 300 @ 600mg/week for the 12 week Blast.

Withou further adieu, here is the routine based on Ronnie's write up. Please let me know if I have this right Mr. Rowland. I'll put the diet together shortly.

Slingshot Training System – 4 Days Per Week Each Bodypart Trained 1 time
Monday --
Chest
Biceps
Forearms


Tuesday--
Calves
Legs
Abs

Wednesday--
OFF

Thursday--
Shoulders
Triceps

Friday--
Back
Rear delts
Traps

Saturday--
Off

Sunday--
Off







PRIME—WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
Monday Prime—
Day 1 would be Monday and could consist of:

Chest: 4 sets
1st exercise is a key exercise-barbell bench press
1st set- 12-15 reps
2nd set-12-15 reps

Incline barbell press is a secondary exercise
1st set 12-15 reps

2nd exercise is a secondary exercise-Decline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps

Biceps:4 sets
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 12-15 reps to failure

3rd exercise is a secondary exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps

Forearms:4 sets
Wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure

Reverse wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure


TUESDAY-----
Calves: 4 sets
1st exercise is a key exercise-Standing calf raise
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps

3rd exercise is a secondary exercise-Donkey calf raise
1 set 12-15 reps

Quads:4 sets
1st exercise is a key exercise- Barbell squats
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is secondary exercise-Leg presses
1st set 12-15 reps

3rd exercise is a secondary exercise-Leg extensions
1st set- 12-15 reps

Hams: 4 sets
1st exercise is a key exercise- Lying leg curl
1st set- 12-15- reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Seated leg curls
1 set set 12-15 reps

3rd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps

Abs: 4 sets
1st exercise is a 1 key exercise-crunch
1st set using only your bodyweight
2nd set using only body weight

2nd exercise is a secondary exercise-reverse crunch on flat surface
1set using only your bodyweight
2nd set using only bodyweight

WEDNESDAY = OFF DAY

THURSDAY -----
Shoulders:4 sets
1st exercise is a key exercise-seated overhead barbell presses
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-lateral dumbbell raises.
1st set- 12-15 reps
2nd set 12-15 reps

Triceps:4 sets
1st exercise is a key exercise- Leaning forward overhead rope cable extensions
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is secondary exercise-Dips
1st set 12-15 reps

3rd exercise is a secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps

FRIDAY –
Back:
Overall lower back thickness: 1 set
1st key exercise- partial dead-lifts
1st set- 12-15 reps

Lat Width: 4 sets
1st exercise is a key exercise-medium grip pull-downs (overhand grip)
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Wide grip pull-downs (over-hand grip)
1st set 12-15 reps


3rd exercise is a secondary exercise-close grip pull-downs with palms facing each other.
1st set- 12-15 reps

Lat Thickness:4 sets
1st exercise is a key exercise-Close grip Pulley rows brought to lower stomach
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-underhand grip rows on a hammer low-row machine.
1st set 12-15 reps

3rd exercise is a secondary exercise-Wide grip T-bar rows brought to mid/upper stomach
1st set- 12-15 reps


Rear delts:2 sets
Reverse cable flyes
1st set- 12-15 reps
2nd set-12-15 reps

Traps:4 sets
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15 reps.
2nd set 12-15 reps.
.
2nd exercise is standing barbell shrugs to front using smith machine
1st set- 12-15 reps.

3rd exercise is standing barbell shrugs to back using a smith machine
1st set 12-15 reps






ANABOLIC BLAST WEEKS 1-3 WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
RELOAD RUN FOR 3 WEEKS STRAIGHT THEN TO DELOAD.

Day 1 would be Monday and would consist of:

Chest: 12 sets

1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th exercise is a secondary exercise-Flat dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Biceps: 12 sets

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10


Biceps/Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Forearms: 8 sets

Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

TUESDAY –
Calves: 9 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Quads: 12 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Hams: 9 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Abs: 8 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
4 sets of 15-50 reps

2nd exercise is a secondary exercise-reverse crunch on decline bench
4 sets of 15-50 reps

WEDNESDAY = OFF

THURSDAY –
Shoulders:12 sets

1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)
PREP SET 1st set- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Triceps:12 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4TH set 8-10 reps

2nd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

FRIDAY HELL DAY ----
Overall back thickness:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2ND set 8-10 reps

1st secondary exercise-partial deadlifts on smith machine or using a rack
1st set 12-15 reps

Lat Width: 10 sets

1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Lat Thickness: 9 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Rear Deltoids:

1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Traps:9 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.
4th set 8-10 reps.

2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.


3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.


ANABOLIC DELOAD RUN FOR 2 WEEKS AFTER EVERY 3 WEEK RELOAD!!!
Day 1 would be Monday and would consist of:

Chest: 6 sets

1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps

2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps

3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps

Biceps: 6 sets

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps


2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps

Biceps/Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps

Forearms: 4 sets
Wrist curls
1 set-8-10 reps
2nd set 8-10 reps

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps

TUESDAY –
Calves: 5 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps

Quads: 6 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps

2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps


Hams: 5 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps


2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps


2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps

Abs: 4 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
2 sets of 15-50 reps

2nd exercise is a secondary exercise-reverse crunch on decline bench
2 sets of 15-50 reps

Wednesday OFF


THURSDAY –
Shoulders:6 sets
1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)PREP SET PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps

Triceps:6 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps

FRIDAY ---
Overall back thickness:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)

Lat Width: 5 sets

1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps


2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps


3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps

Lat Thickness: 5 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps


Rear Deltoids:

1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps

Traps:5 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.

2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.

3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.

[Ronnie Rowland]

Looks great iceman! Make sure and stay around 1 rep shy of good failure on high rep work sets during 2 week prime. Also, it's the STS not TST......

I'm intending to run a 4 time per week 1 bodypart per day TST cycle. I'm going to include a 2 week Prime followed by a 12 week Blast.

Will be running Sustagen 300 @ 600mg/week for the 12 week Blast.

Withou further adieu, here is the routine based on Ronnie's write up. Please let me know if I have this right Mr. Rowland. I'll put the diet together shortly.

Slingshot Training System – 4 Days Per Week Each Bodypart Trained 1 time
Monday --
Chest
Biceps
Forearms


Tuesday--
Calves
Legs
Abs

Wednesday--
OFF

Thursday--
Shoulders
Triceps

Friday--
Back
Rear delts
Traps

Saturday--
Off

Sunday--
Off







PRIME—WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
Monday Prime—
Day 1 would be Monday and could consist of:

Chest: 4 sets
1st exercise is a key exercise-barbell bench press
1st set- 12-15 reps
2nd set-12-15 reps

Incline barbell press is a secondary exercise
1st set 12-15 reps

2nd exercise is a secondary exercise-Decline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps

Biceps:4 sets
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 12-15 reps to failure

3rd exercise is a secondary exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps

Forearms:4 sets
Wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure

Reverse wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure


TUESDAY-----
Calves: 4 sets
1st exercise is a key exercise-Standing calf raise
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps

3rd exercise is a secondary exercise-Donkey calf raise
1 set 12-15 reps

Quads:4 sets
1st exercise is a key exercise- Barbell squats
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is secondary exercise-Leg presses
1st set 12-15 reps

3rd exercise is a secondary exercise-Leg extensions
1st set- 12-15 reps

Hams: 4 sets
1st exercise is a key exercise- Lying leg curl
1st set- 12-15- reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Seated leg curls
1 set set 12-15 reps

3rd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps

Abs: 4 sets
1st exercise is a 1 key exercise-crunch
1st set using only your bodyweight
2nd set using only body weight

2nd exercise is a secondary exercise-reverse crunch on flat surface
1set using only your bodyweight
2nd set using only bodyweight

WEDNESDAY = OFF DAY

THURSDAY -----
Shoulders:4 sets
1st exercise is a key exercise-seated overhead barbell presses
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-lateral dumbbell raises.
1st set- 12-15 reps
2nd set 12-15 reps

Triceps:4 sets
1st exercise is a key exercise- Leaning forward overhead rope cable extensions
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is secondary exercise-Dips
1st set 12-15 reps

3rd exercise is a secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps

FRIDAY –
Back:
Overall lower back thickness: 1 set
1st key exercise- partial dead-lifts
1st set- 12-15 reps

Lat Width: 4 sets
1st exercise is a key exercise-medium grip pull-downs (overhand grip)
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-Wide grip pull-downs (over-hand grip)
1st set 12-15 reps


3rd exercise is a secondary exercise-close grip pull-downs with palms facing each other.
1st set- 12-15 reps

Lat Thickness:4 sets
1st exercise is a key exercise-Close grip Pulley rows brought to lower stomach
1st set- 12-15 reps
2nd set-12-15 reps

2nd exercise is a secondary exercise-underhand grip rows on a hammer low-row machine.
1st set 12-15 reps

3rd exercise is a secondary exercise-Wide grip T-bar rows brought to mid/upper stomach
1st set- 12-15 reps


Rear delts:2 sets
Reverse cable flyes
1st set- 12-15 reps
2nd set-12-15 reps

Traps:4 sets
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15 reps.
2nd set 12-15 reps.
.
2nd exercise is standing barbell shrugs to front using smith machine
1st set- 12-15 reps.

3rd exercise is standing barbell shrugs to back using a smith machine
1st set 12-15 reps






ANABOLIC BLAST WEEKS 1-3 WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
RELOAD RUN FOR 3 WEEKS STRAIGHT THEN TO DELOAD.

Day 1 would be Monday and would consist of:

Chest: 12 sets

1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th exercise is a secondary exercise-Flat dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Biceps: 12 sets

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10


Biceps/Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Forearms: 8 sets

Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

TUESDAY –
Calves: 9 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Quads: 12 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Hams: 9 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Abs: 8 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
4 sets of 15-50 reps

2nd exercise is a secondary exercise-reverse crunch on decline bench
4 sets of 15-50 reps

WEDNESDAY = OFF

THURSDAY –
Shoulders:12 sets

1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)
PREP SET 1st set- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Triceps:12 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4TH set 8-10 reps

2nd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

FRIDAY HELL DAY ----
Overall back thickness:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2ND set 8-10 reps

1st secondary exercise-partial deadlifts on smith machine or using a rack
1st set 12-15 reps

Lat Width: 10 sets

1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Lat Thickness: 9 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Rear Deltoids:

1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Traps:9 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.
4th set 8-10 reps.

2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.


3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.


ANABOLIC DELOAD RUN FOR 2 WEEKS AFTER EVERY 3 WEEK RELOAD!!!
Day 1 would be Monday and would consist of:

Chest: 6 sets

1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps

2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps

3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps

Biceps: 6 sets

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps


2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps

Biceps/Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps

Forearms: 4 sets
Wrist curls
1 set-8-10 reps
2nd set 8-10 reps

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps

TUESDAY –
Calves: 5 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps

Quads: 6 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps

2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps


Hams: 5 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps


2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps


2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps

Abs: 4 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
2 sets of 15-50 reps

2nd exercise is a secondary exercise-reverse crunch on decline bench
2 sets of 15-50 reps

Wednesday OFF


THURSDAY –
Shoulders:6 sets
1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)PREP SET PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps

Triceps:6 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps

FRIDAY ---
Overall back thickness:

1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)

Lat Width: 5 sets

1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps


2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps


3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps

Lat Thickness: 5 sets

1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps

2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps


Rear Deltoids:

1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps

Traps:5 sets

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.

2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.

3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.

[Iceman69]

Thanks Bro!!!

Will do on the Prime. I start the Prime on the 16th!

Iceman

PS -- Going to construct the diet based on your STS and will post that and send you another PM. Again thanks very much bro!

[Iceman69]

Just completing the first week of prime, may have to go 3 weeks with it depending on when my "supplements" show up. =)

Weighing in at 229 and getting fairly lean. Feeling good.

Strength is different when you are doing reps of 12-15

Benching only 225 for my work sets of 15, and curling 45lb dumbbells.

It's a great pump in the gym though even for being natty for the moment.

Iceman

[Iceman69]

Next Monday I begin the BLAST, and taking 600mg of Sustagen 300 per week for 12 weeks. It will be a detailed training log. =)

Iceman

[rockinred]

How do you have time in gym to do all those body parts in one day on what you call your anabolic blast? Doing that much on Chest, biceps, and forearms would take an insane amount of time.

[Iceman69]

A. It won't take me more than an hour and 15 minutes to complete that workout.

B. I work from home and don't have a boss. =)

Iceman

[Ronnie Rowland]

How do you have time in gym to do all those body parts in one day on what you call your anabolic blast? Doing that much on Chest, biceps, and forearms would take an insane amount of time.

Getting as big as humanly possible does take some time in the gym and at the dinner table. It's not uncommon for pro bodybuilders to train twice a day.

[rockinred]

Getting as big as humanly possible does take some time in the gym and at the dinner table. It's not uncommon for pro bodybuilders to train twice a day.

Not sure what your saying or implying here... but I reviewed that and it looks similar to my chest workout.. and I would be hard pressed to fit two other groups in with same intensity... I work one body part per week and train at 0430- 0600/0630 de pending on cardio.... maybe I rest differently...

Chest - last friday
warmup at a chest machine.... 3 sets
Bench -bb
135 -15
225- 10
315 -8
315 -6-8
365-4
275-10
225- maybe it dep ends.

Incline DB
110 -10
130- 8
120-8

Flat - DB
120-8
120-6-8
120-6-8

incline db flys
75- 10
75 -10
75-10

cable flys
1 set of 10 pretty light on this exercise
push -ups in between til burn out
1 set of 10
push -ups in between til burnout
1 set of 10
push -ups in between til burnout

I don't see how I would be able to continue on... this takes me about an hour and some change....

Not saying the program doesn't work, but I would have to take down the intensity quite a bit to keep going with those other groups... maybe I'll give it a try sometime.

I weigh 240 at 5 8" and prob about 16% BF right now. Not quite sure what you meant on your response to me, but I train very hard and no one i know considers me small or lightweight.

[Iceman69]

I do that chest workout in about 45 minutes. You are lifting slightly heavier but not too much heavier than me at this point.

It could be the 4 times a week of intense martial arts that helps me recoop pretty fast between sets.

Also ..again...I work from home so I don't have a time limit....when I have supplements....I'll drink some protein in the gym if I have to.

Will report my results!

[Ronnie Rowland]

Not sure what your saying or implying here... but I reviewed that and it looks similar to my chest workout.. and I would be hard pressed to fit two other groups in with same intensity... I work one body part per week and train at 0430- 0600/0630 de pending on cardio.... maybe I rest differently...

Chest - last friday
warmup at a chest machine.... 3 sets
Bench -bb
135 -15
225- 10
315 -8
315 -6-8
365-4
275-10
225- maybe it dep ends.

Incline DB
110 -10
130- 8
120-8

Flat - DB
120-8
120-6-8
120-6-8

incline db flys
75- 10
75 -10
75-10

cable flys
1 set of 10 pretty light on this exercise
push -ups in between til burn out
1 set of 10
push -ups in between til burnout
1 set of 10
push -ups in between til burnout

I don't see how I would be able to continue on... this takes me about an hour and some change....

Not saying the program doesn't work, but I would have to take down the intensity quite a bit to keep going with those other groups... maybe I'll give it a try sometime.

I weigh 240 at 5 8" and prob about 16% BF right now. Not quite sure what you meant on your response to me, but I train very hard and no one i know considers me small or lightweight.

In no way was I going against what you said. I was only pointing out a fact. That being it takes a of time and effort to make maximum progress.

Also, do not forget about having to train with less volume (deload) during the blast. You cannot use the higher volume (reload) for more than 4 weeks or burnout will occur.

In final, you can train with great intensity for around 12 sets per body part. You need some volume to grow! Give it a try and you might get surprised.

[Iceman69]

Started the Blast today, on a Thursday and I feel great. Did martial arts at night for cardio.

Will start my journal over in the cycles section.

Looking forward to tomorrow or "Hell Day", but the entire weekend of rest will make it all good.

Iceman

[Iceman69]

Just an update:

I'm starting week 4.

I'm up 10lbs to 238lbs.

Strength is going through the roof.

Everyone is looking at me in the gym.

Two thumbs up on this system.

Finishing first DELOAD right now.

Looking forward to getting back to RELOADING.

Feel amazing.

[VASCULAR VINCE]

Just an update:

I'm starting week 4.

I'm up 10lbs to 238lbs.

Strength is going through the roof.

Everyone is looking at me in the gym.

Two thumbs up on this system.

Finishing first DELOAD right now.

Looking forward to getting back to RELOADING.

Feel amazing.

i be right there with you ice.....slingshot has been da shit for this kido...

[Iceman69]

Right on bro, so far I'm loving it also.

Finished Deloading....missed the gym today due to Christmas but will be in there tomorrow and on Saturday starting the next Reload.

Really looking forward to the next 2 weeks!