Slingshot Training Daily Log

Just started my "slingshot training" to get my strength up. Just keeping a daily log here to hold myself accountable. And to track my gains obviously

7/12/2017 Day 1

Chest

BB decline press - 95(10) 115(10) 135(10)
BB incline press - 95(10) 95(10) 95(10)

Shoulders

DB OH shoulder press - 25(10) 25(10) 25(10)
Lateral raises - 10(10) 10(10)

Lats

Wide grip pull down - 85(10) 85(10) 85(10)
Close grip pull down - 100(10) 100(10)
BB rows to lower ab - 90(10) 90(10) 90(10)
BB rows to upper ab - 90(10) 105(10)

Traps

Seated DB Shrugs - skipped due to time constraint

Abs

Crunches - skipped due to time contraint





Definitely an intense workout different from most things I've done. I feel I could have gone a bit heavier on some of these exercises but I figure this will be a good baseline for me to go off of.

7/14/2017

Biceps

Seated DB curls - 25(8) 25(8) 20(8)
Seated DB hammer curls - 20(8) 20(6)

Triceps

Lying tricep extension - 20(7) 20(4/7) 20(5/7)
Tricep push down - 95(10) 95(10) 95(10)

Quads

Squats - 155(10) 155(10) 155(10)
Deadlift - 185(8)
Leg press - 385(10) 385(10)

Hamstrings

Lying leg curls - 90(10) 90(10) 90(10)

Calves

Standing calf raises - skipped due to time constraint







Hadn't really eaten all day since I was feeling sick but I wanted to get in the gym so this was the outcome. A few things I wanted to take note of:

My biceps were still really sore from Lats but more than that, they're weaker than I remember

Lying tricep extensions are extremely fucking difficult with correct form

I did an extra set of tricep push downs

And deadlifts are still not a movement of choice for me, but I'm gonna stick with them nonetheless

Chest

Decline BB Press - 115(10) 115(10) 135(10)
Incline BB Press - 100(10) 100(10) 100(10)

Shoulders

DB OH Shoulder Press - 30(10) 30(10) 30(10)
Lateral Raises - 10(10) 10(10

Lats

Wide grip pull down - 100(10) 100(10) 100(10)
Close grip pull down - 100(10) 100(10)
BB rows to lower abs - 105(10) 105(10) 105(8)
BB rows to upper abs - 105(10) 105(8)

Traps

Seated DB Shrugs - 50(15) 50(15)

Abs

Crunches - 30 30 30



Just got over some shitty food poisoning. Glad to be back in the gym

That's a good start keep it going keep this log going so we can see how you progress bro!

Quote:

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Originally Posted by songdog

That's a good start keep it going keep this log going so we can see how you progress bro!

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Thanks brother, I haven't had my computer for a couple weeks now but I have a couple of my workouts saved on my phone. Will post shortly!

Don't have the date marked in my notes but this was around the 29th

Chest

BB decline press - 115(10) 125(10) 135(10)
BB incline press - 105(10) 105(10) 105(10)

Shoulders

DB OH shoulder press - 35(10) 35(8) 35(7)
Lateral raises - 10(12) 10(12) 10(12)

Lats

Wide grip pull down - 100(10) 100(10) 100(8)
Close grip pull down - 100(10) 100(10) 100(10)
BB rows to lower ab - 105(10) 105(10) 105(9)
BB rows to upper ab - 105(10) 105(10)

Traps

Seated DB Shrugs - 50(18) 50(18)

Abs

Crunches - 3 sets of 30

Okay so I guess I don't have as many of my workouts saved to my phone notes as I thought I did, so I'm just going to post my most recent workout and continue on from there.

8/6/17

Chest

BB Flat Bench

45 x 18 (warm up)
135 x 8
155 x 6
165 x 4
170 x 3

Tricep Pressdowns

95 x 15
125 x 8
80 x 15
110 x 8

DB Incline Press

45 x 8 (did this more like a db shoulder press, so I dropped the weight to focus on form)
35 x 8
35 x 8

Low cable flyes

20 x 12
20 x 12
20 x 12



Workout notes:

Felt really good today, wanted to see where I'm at with flat bench since I haven't done it in several months now. Last time I hit flat was when I was doing 155 for a 5x5 so to hit 170 felt pretty good.

Triceps are feeling pretty gnarly lately, very happy with the progress.

I was flaring my elbows out a little far on the incline DB press so I dropped the weight and focused on form. I felt like I was working more chest with less weight which was pretty cool. Definitely got a better feel for the exercise.

Low cable flyes are foreign to me, so 20lbs was more than enough with strict form and controlled movement. Nonetheless, I would like to use more weight on it in the future.

And lastly, although the stats for this workout aren't anything crazy, it felt really good. I felt like I could do a lot more but my buddy was feeling rather ill so we decided to dip out early.




-Question for other members- Should I post pics with these posts?

Hit back yesterday

8/8/17

Started with some rhomboid rows to exhaust my rhomboids so I could focus on lats more

Rhomboid Rows

90 x 15
100 x 120
110 x 10

Wide Lat Pull Down

100 x 12
100 x 12
115 x 8

EZ Bar Curls

20 x 18
50 x 6
50 x 6
50 x 6

Close Grip Pull Down

115 x 8
85 x 12
85 x 12

Lower Back Extensions

45 x 12
45 x 10
45 x 8

Plate Shrugs

45(45) x 15
45(45) x 15
45(45) x 15

Crunches

25
25
25
25




Workout Notes:

Definitely should have eaten more throughout the day, I could feel the lack of energy.

My biceps are weeeaaaaakkk. Gotta bring those up in the next couple weeks.

Got some great lat activation on the pull downs.

Lower back exts. are dope, shrugs are easy, and core is getting stronger.




Picture attached was taken yesterday morning on no pump with some decent lighting. Feel free to critique and throw me ideas to create a more symmetrical and aesthetic look.

Stats
6'0"
158lbs

Attachment 170238

8/11/17



Back Squat

45 x 18
225 x 2(205 x 3)
185 x 5
185 x 5
185 x 5
185 x 5

Leg Extensions

50 x 12
50 x 12
50 x 12
50 x 12

1 Leg-leg press

2 plates x 12
2 plates x 12
2 plates x 12

Calf Raises

6 plates x 15
6 plates x 15
6 plates x 15


fuck my legs are weak. will change

Alright I'm not exactly hitting the Slingshot Program right now, I'm just doing my workout partner's split until the start of the semester (about the end of this month). However, he agreed to try it out with me for the following 12 weeks leading up to 2018. Back to the lifts though brah

8/14/17

Chest

BB Flat Bench

45 x 18
135 x 3
165 x 5
165 x 5
165 x 3
165 x 3
165 x 5

Tricep Pressdowns

80 x 15
110 x 8
65 x 15
95 x 8

Incline DB Press

40 x 6
40 x 8
40 x 8

Low Cable Fly

20 x 10
20 x 10
20 x 10
20 x 10

High Cable Fly

50 x 12
50 x 12
80 x 10
110 x 6 (Might have done these wrong)




Chest is definitely getting stronger, looking forward to my next chest day

8/15/2017

A light shoulders day to stay in the habit of going to the gym everyday


DB Lateral Raises

10 x 18
15 x 12
15 x 12
15 x 12

DB Shoulder Press

35 x 12
35 x 12
35 x 12

Low Cable Front Shoulder Raise

50 x 10
40 x 12
40 x 12

Seen here: https://www.youtube.com/watch?v=3eOFjmSM9s8 -

50 x 12
50 x 12
50 x 12
50 x 12

8/16/2017

Back

Rhomboid Rows

90 x 15
100 x 15
110 x 15

Rows

105 x 12
120 x 12
120 x 12

EZ Bar Cable Curl

65 x 10 (standing too far from the cable at first)
65 x 12
65 x 12

Wide-grip Lat Pulldowns

75 x 12
90 x 12
90 x 12

Incline DB Curls

15 x 7
10 x 7
10 x 7

Close-grip Lat Pulldowns

100 x 10
100 x 8
100 x 8

Lower Back Extensions

25 x 12
25 x 12
25 x 8




Got a decent bit of volume in today. Looking forward to leg day tomorrow and a day off on Friday. (Don't worry, I'm bulking)

8/19/2017

Legs

Squats

45 x 18
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Leg Extensions

60 x 10
60 x 10
60 x 10
60 x 10

Leg Curls

90 x 10
90 x 10
90 x 10

One-Leg Press

2 plates x 12
2 plates x 12
2 plates x 12

Calf Raises

8 plates x 12
8 plates x 12
8 plates x 10





For the amounts that I say a certain number of plates, I'm referring to the plates from both sides combined. Just wanted to give the log more clarity.

keeping it going.

The leg workout that I said was on the 19th was actually on the 18th

8/19/2017

Arm day (never really did one of these but my friend is all about them so I'm giving them a shot)



Straight bar cable curls

30 x 18
80 x 12
80 x 12
80 x 12
80 x 12

BB Flat Bench

45 x 15
135 x 3
155 x 1
165 x 1
185 x 1
205 x 1 (failed)
200 x 1 (failed)

Tricep press down

95 x 12
95 x 12
95 x 12
95 x 12

Hammer curls

20 x 10
20 x 9
20 x 5
15 x 7

Skullcrushers

55 x 10
55 x 8
55 x 10

Rope curls

80 x 10
80 x 8
80 x 5 65 x 3

Weighted Dips

25 x 9
25 x 5
25 x 5





Wanted to max out bench for shits n gigs. Hit 185 easily which was cool. 205 was quite a bit heavier though haha so still got some work to do before I hit 200

Other than that, a solid workout. Just confirmed I will be moving to another state at the start of 2018 which is exciting. Now that I have a 'deadline' of sorts, the lift goals for 1/1/2018 are:

BB Flat Bench

225 x 1
205 x 3
185 x 8

Squat

255 x 1
240 x 3
225 x 8

8/21/2017

Chest


BB Flat Bench

45 x 18
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Tricep Pressdown

95 x 12
95 x 12
95 x 12
95 x 12

DB Incline Press

40 x 8
40 x 8
40 x 8
45 x 8

Low Cable Flyes

20 x 10
20 x 10
20 x 10

High Cable Flyes

30 x 10
30 x 10
30 x 10

Front Delt Cable Raises

40 x 8
40 x 8
40 x 5 30 x 3




Felt SOLID. Bumping up flat bench to 170 for 5x5 next workout.